Self Care Key – Hydration

Hydration is central to our health and it the heat of the summer we need to be extra aware of our water intake.

But why is water so essential?

How much do we need daily?

And, does it matter when we drink water?

💦Let’s dive in and find out!

A 2011 study conducted at Cambridge reveals that proper hydration enhances brain function, including working memory. Staying hydrated also alleviates headaches, prevents constipation, and aids in temperature regulation, contributing to maintaining a healthy weight. Even mild dehydration of 1% to 3% can cause fatigue and anxiety.

The recommendation for an average adult is 2 Liters, or 64 ounces of water per day. But does it matter when the water is consumed? A 2013 study on overweight women found that drinking 16.9 ounces of water 30 minutes before each meal led to significant reduction in body weight and body fat.

One of the main challenges with drinking water is following through with good intentions. It can be helpful to use a container with a known volume and determine how many times you need to fill it to reach your goal. Accountability charts or apps can help maintain consistency, especially if you’re building a new habit. What benefits could you gain by ensuring optimal water intake?

Some quotes about water to enjoy…

“Pure water is the world’s first and foremost medicine.” ~ Slovakian Proverb

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” ~ Unknown

“Water is the driving force in nature.” ~ Leonardo da Vinci

The Einenhower Principle – Guide for setting priorities and managing your time

🎯Have you ever heard of the Eisenhower Principle? It is the way that the former US president was said to organize and prioritize his time. The original quote that inspired this was from Dr. Roscoe Mille, president of Northwestern University and states; “I have two kinds of problems: the urgent and the important. The urgent are not important, and the important are never urgent.” Sometimes I find that if I’m too focused on the urgencies that inevitably pop up in my life, the important things can get crowded out.

🌞This month our theme is time management and prioritizing our schedules, a key strategy for enhancing both productivity and well-being. As a health coach, I recommend starting your day by identifying and prioritizing tasks that are crucial and time-sensitive. By focusing on these high-impact activities first, you can leverage your peak energy levels and mental clarity, leading to more effective outcomes.

⏰Time blocking is a concept that uses color coding and prioritization of tasks to leverage your energy each day and can be done digitally, or on a planner. Integrating this approach helps prevent the stress of last-minute pressures, promotes a sense of accomplishment, and frees up time for self-care activities!

💡Here is a genius time blocking instructional video by Kalyn Brooke

Let’s get back to balancing our lives and making sure that the important meaningful things get their due attention. It sounds like Mozart had it right way back when…

“The shorter way to do many things is to only do one thing at a time.” – Mozart

🌟How do you manage to prioritize your important tasks in with the urgent?

Embrace the Rainbow: Celebrating Nutrition Month with Plant Diversity

Hello fellow health nuts and foodies! As we step into the vibrant month of nutrition, it’s time to turn our focus to the wonderful world of plant diversity. The key to a healthy and balanced life lies in the variety of foods we consume. So, let’s embark on a journey of positivity and celebrate Nutrition Month by embracing the rainbow of plant-based nutrition.


💡The Power of Plants:

Plants are not just a source of sustenance; they are a powerhouse of nutrients that contribute to our overall well-being. From crunchy greens to juicy berries, each plant brings its unique set of vitamins, minerals, and antioxidants. Incorporating a diverse range of plant-based foods into our diet is like giving our bodies a symphony of nutrients to dance to.


🌈Color Your Plate:

Imagine your plate as a canvas waiting to be painted with a spectrum of colors. The more vibrant your plate, the more diverse the nutrients you’ll consume. Aim to include a variety of fruits and vegetables in different hues – red tomatoes, orange carrots, green spinach, blueberries, and more. Each color signifies a different set of phytonutrients, which play a crucial role in promoting health and preventing diseases. I talked more about the importance of diversity here:


🧠Positive Eating Habits:

Nutrition is not just about what you eat; it’s also about how you approach food. Cultivate positive eating habits by savoring each bite, appreciating the flavors, and being mindful of your body’s hunger and fullness cues. When you focus on the positive aspects of your meals, you create a healthy relationship with food that goes beyond just the nutritional content.


Here are a couple of Plant-Based recipes to try…


🌈Rainbow Salad Bowl:

Ingredients: Mixed greens, cherry tomatoes, cucumber, shredded carrots, bell peppers, avocado, and a drizzle of balsamic vinaigrette.

Instructions: Toss all the ingredients together and enjoy a burst of colors and nutrients in every bite.


🫐Berry Bliss Smoothie:

Ingredients: Mixed berries (strawberries, blueberries, raspberries), banana, spinach, almond milk, and a tablespoon of chia seeds.

Instructions: Blend all the ingredients until smooth and relish the fruity goodness of this nutrient-packed smoothie.


✅For extra plant nutrients and protein add a scoop of Juice Plus+ Complete powder!


As we celebrate Nutrition Month, let’s cultivate a 🧠positive mindset towards food and embrace the 🌈 diverse array of plant-based delights. Remember, a colorful and varied diet not only nourishes your body but also brings joy to your taste buds. So, let’s make every meal a celebration of health and vitality by incorporating the rich tapestry of plant diversity into our lives.


🥑Cheers to a month filled with positivity and nutritional abundance!

Cultivating Positivity

The power of positivity is an extraordinary force that can transform not only our outlook on
life but also the very fabric of our experiences. Embracing a positive mindset acts as a
catalyst for resilience, helping us navigate challenges with grace and determination. It
becomes a guiding light in the darkest moments, illuminating possibilities and fostering a
sense of hope.

Positivity is contagious, creating a ripple effect that extends to those around
us, uplifting spirits and building connections. It shapes our perceptions, allowing us to see
opportunities where others may see obstacles. The power of positivity lies in its ability to
fuel creativity, enhance well-being, and attract abundance. It’s a mindset that propels us
forward, enabling us to embrace each day with gratitude, joy, and an unwavering belief in
the beauty of life’s journey.

Here are some simple daily ways to incorporate positivity into
your life and cultivate an uplifting culture.

And, how about some fun quotes of incredibly positive people to keep your thoughts swinging upwards…

“When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’” – Fred Rogers

“We need joy as we need air. We need love as we need water. We need each other as we need the earth we share.” – Dr. Maya Angelou

“Food, in essence, gives you hope that maybe tomorrow will be better. That’s why a plate of food is so important in those moments.” – Chef Jose Andres

“Happiness is anyone and anything that’s loved by you.” – Charles Schulz

“Think of all the beauty still left around you and be happy.”— Anne Frank

“I can’t change the world but I can change the world in me.” – Bono

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it’s the only thing that ever has.” — Margaret Mead

“You know you can always help to make each day a special day by just your being yourself. You grow in your own way; everyone does. That’s one reason each one of us is different and special and people can like us exactly as we are.” – Fred Rogers

Savoring the Season: A Guide to Mindful Holiday Foods

I love the sound of that! Mindful holiday indulgences can be a perfect blend of enjoyment and self-care. What comes to mind when you think of incorporating mindfulness into your holiday treats or activities?

The holiday season is upon us, and with it comes a banquet of festive delights that can sometimes lead to overindulgence. This year, why not approach your holiday feasting with a mindful twist? Embracing the principles of mindfulness can not only enhance your enjoyment of the season but also foster a deeper connection to the food you consume.

Conscious Choices:
Mindful eating starts with conscious choices. As you peruse the holiday buffet, consider opting for dishes that are not only delicious but also nourishing. Seek out fresh, whole ingredients that contribute to your overall well-being.

Mindful Mingling:
The holidays are not just about the food; they’re also about connection. Practice mindful socializing by engaging in meaningful conversations, truly listening to others, and appreciating the joy of shared moments. This can create a more fulfilling experience than focusing solely on the culinary aspect.

Gracious Endings:
As the holiday meal concludes, take a moment to reflect on the experience. Notice how your body feels and appreciate the nourishment it received. Consider incorporating a gentle post-meal activity, like a leisurely stroll, to aid digestion and promote a sense of well-being.

Here are a couple of simple, healthy options to try out at your holiday gathering, or for a snack to have on hand.
Dark Chocolate-Dipped Clementines
This simple treat not only satisfies your sweet cravings but also provides a dose of vitamin C from the clementines and the antioxidant benefits of dark chocolate. It’s a win-win for your taste buds and your health!

Clementines (as many as you’d like)
Dark chocolate (70% cocoa or higher)
Optional toppings: chopped nuts, shredded coconut, or a sprinkle of sea salt

1. Peel the Clementines: Gently peel the clementines and separate them into individual segments. Make sure to remove any seeds or excess pith.

2. Melt the Dark Chocolate: Break the dark chocolate into small pieces and melt it using a double boiler or in the microwave. If using the microwave, heat in 20-second intervals, stirring in between until fully melted.

3. Dip the Clementines: Dip each clementine segment halfway into the melted dark chocolate, allowing any excess chocolate to drip off. You can use a fork or toothpick for this.

4. Optional Toppings: While the chocolate is still wet, sprinkle your chosen toppings over the dipped end. This adds a delightful crunch and extra flavor. Get creative with combinations!

5. Set on Parchment Paper: Place the chocolate-dipped clementines on a parchment paper-lined tray or plate. This prevents them from sticking and makes cleanup easier.

6. Chill in the Fridge:Pop the tray into the fridge for about 15-20 minutes or until the chocolate hardens. This step adds a refreshing touch, especially if you enjoy your treats slightly chilled.

7. Serve and Enjoy:Once the chocolate has set, your Dark Chocolate-Dipped Clementines are ready to be enjoyed! They make a delicious and visually appealing addition to any holiday spread.

Chocolate Zucchini Brownies
Everyone loves a healthier option at a party for sweets and this is the perfect one! The zucchini adds fiber that helps to level out your blood sugar and the dark chocolate adds a boost of antioxidants. Add chopped pecans for added texture and fiber.

1 stick butter – unsalted
3/4 C dark chocolate chips
½ C cocoa powder
1/2 C sugar or monk fruit sweetener
½ tsp salt
1 C shredded zucchini
2 tsp vanilla extract
2 eggs
1 C flour
2/3 C pecans or walnuts, chopped

1. Heat oven to 400.
2. Prepare 8-inch baking pan with parchment paper.
3. Melt butter in a saucepan over med/low heat, stir in half of chocolate chips and cocoa and stir until combined, remove from heat.
4. Add sugar, salt, zucchini, and vanilla.
5. At eggs, one at a time, mixing well after each.
6. Fold in flour.
7. Fold in remaining chocolate chips and nuts until combined.
8. Spread into pan and bake about 30 minutes.
9. Let cool and cut into 12 squares. Enjoy!

Global Wellness Day 2023

“One day can change the rest of your life!”

This is the inspiring mission behind Global Wellness Day that was initiated in 2012 in Turkey, a day dedicated to living well. Now, Global Wellness Day is celebrated globally on the second Saturday of June, it falls on the 10th this year.

Do you believe that one day could really change the rest of your life?

Let’s start by looking at the LEAN pillars of wellness, Lifestyle Exercise Attitude and Nutrition:

Lifestyle How we live, this means healthy living without smoking, excessive alcohol, or other unhealthy substances. It also relates to prioritizing what is important to us, and reducing the things that take away from the life we would like to create.

ExerciseHow we move, it is recommended that we get 150 minutes of moderate activity per week, or 75 minutes of intense activity. For most people, that can look like 30-minute brisk walk 5 days, or two 20-minute HIIT workouts in the week along with 3 days of brisk walking or hiking. Of course, the options are endless, and you might want to try something new to activate new muscles like swimming, pickleball, yoga, boxing, and the list goes on. Exercise stimulates brain derived neurotrophic factor (BDNF) which associated with cognitive improvement and the alleviation of depression and anxiety.

AttitudeHow we think, focusing on the positive. Techniques that can help with emotional wellbeing include mindfulness, stress management, and strategically subtracting stressors that are not enhancing our life. Practicing mindfulness and meditation can reduce stress and anxiety and improve our mental health.

NutritionHow we eat, a plant strong, right fat diet. Like Michael Pollan says in his book, Food Rules; Eat food, not too much, mostly plants. Eating a balanced diet can improve our mood, boost our energy levels, and help us maintain a healthy weight. Consider preparing your own food since cooking at home also stimulates the creative centers in our brain and boost confidence. Check out some simple recipes here

The idea behind Global Wellness Day is to raise awareness about the importance of living a healthy and balanced lifestyle. After all, the day encourages people to take a break from their busy lives and focus on their physical, mental, and emotional wellbeing. It is a reminder that we all need to take care of ourselves if we want to live a happy and fulfilling life.


What might be the first step in your personal wellbeing that would make an impact for you?

Want to connect and plan together, reach out for a complimentary consultation at:

Springtime Health Tips

As the days get longer and the temperatures start to warm up, it‘s time to start thinking about how to get the most out of spring. Here are some health tips to help you make the most of the season:


1. Get Moving: With the warmer weather, now is the perfect time to get outdoors and get your body moving. Take a walk, go for a bike ride, or just get outside and enjoy nature. Exercise not only helps improve your physical health, but it also has mental health benefits.


2. Eat Seasonally: Eating seasonal produce is a great way to get the most out of the season. Spring is a great time to enjoy fresh fruits and vegetables that are in season. Eating seasonally can also help reduce your environmental impact.


3. Get Enough Sleep: With the changing temperature and the longer days, it can be tempting to stay up late and get less sleep. Getting enough sleep is essential to good health. Aim for at least 7-8 hours every night.


4. Stay Hydrated: As the temperatures rise, it’s important to stay hydrated. Drinking plenty of water throughout the day will help keep your body and mind functioning at their best.


5. Take Time to clear the decks and do some spring cleaning for your mind. If you are feeling overwhelmed and bogged down by clutter in your mind, it can be difficult to focus and make decisions. Clutter can cause stress and anxiety and make it hard to enjoy life.


Fortunately there are some simple steps you can take to clear your mind and declutter your thoughts.


First – practice mindfulness. Mindfulness is the practice of being present and aware of your thoughts and feelings without judgment. When you become aware of your thoughts, you can observe them without getting caught up in them. Spend some time each day in quiet reflection and focus on your breath. This will help you to become more mindful and present in the moment.


Second –  write down your thoughts. When your mind is cluttered, it’s easy to get overwhelmed by all the different thoughts running through your head. Writing down your thoughts can help to organize them and make them easier to process. This will also help you to identify which thoughts are important, and which can be dismissed.


Third –  practice self-care. Taking care of yourself is essential for mental health. Make sure to take time for activities that you enjoy and that relax you. Take regular breaks throughout the day to release stress and clear your mind. Finally, practice gratitude. Beginning or ending your day with gratitude is a wonderful way to keep the positivity flowing as well. What are you grateful for right now?


For more information, or to design a mindful self-care plan for yourself, reach out in the contact form and let’s chat!

Diversity Isn’t Just for People!

Plant diversity holds the keys to abundant health! Do you find yourself eating the same handful of fruits and veggies every day? I love me some carrots, apples, cucumbers, and peppers, but recently I’ve been alerted to the importance of getting a much wider range of colors and types into my diet. It turns out that whoever eats the most diverse plant diet wins in health! Mainly because our gut microbiome craves the variety of plants and fiber to feed the good gut bacteria. Even our brain health and most of our immune system is a result of the environment in our bowels and intestines, crazy right!

Does it give you a bloated feeling talking about plant diversity because of the thought of extra fiber creating gas? Following are some practical steps that you can start taking today to gently add diversity and fiber to your diet. Go slow, you can heal your gut, and work up to eating a fiber rich diet over time.

3 Ways to get more plant diversity in your diet

First Make your Salad in Jars – they will keep in the fridge for 5-7 days if you don’t mix in the dressing, keep it on the bottom until you are ready to enjoy. Also, they are very pretty and seductive when you open the fridge!


  • Layer in order starting with 2 Tbsp dressing at the bottom of the jar, then add:
  • Hard veggies like carrots and tomatoes
  • Fruit like berries or apples
  • Greens
  • Top with seeds or nuts
  • My favorite dressing is Balsamic Curry Dressing that works great as a dip or marinade as well. To make just whisk together ¼ C EVOO, ¼ C Balsamic vinegar, ½ Tbsp curry powder, ½ Tbsp Dijon mustard, 1 Tbsp brown sugar.

Second Enjoy Soups – this is a great way to pulverize and disguise tons of veggies!

A family favorite of ours is this Ginger Carrot Soup


  • Slice 7-8 large carrots thinly
  • Dice a medium onion
  • Chop half of a head of cauliflower
  • 2 garlic cloves
  • 1 Tbsp freshly ground ginger
  • Sauté in 3 Tbsp butter or EVOO with 1 tsp salt, do not brown, just soften for a few minutes.
  • Add 4 C broth or miso
  • Add juice of 1 lemon
  • Simmer for 20 minutes
  • Puree and serve with fresh herbs – Enjoy!

Third is to include Plant Based supplements

To increase the amount and variety of plants in my diet I rely on plant-based supplements. This helps me have the assurance that I am checking all the nutritional boxes every day. Look for products that have been tested in people, and that meet the highest purity safety standards. The one that I use is Juice Plus and you can check it out here:

I hope that this is some practical information for you to digest. You are are not alone in this journey to optimize your health. If you would like more help customizing a plan that will work for you, please reach out to schedule a consultation!


Heart Health for 2021

February is Heart Health Month, and did you know that you have a third brain and it’s your heart???? Wow! Another amazing role that our heart plays in our life! This brain is the microbiome of your heart and is responsible for sending neurotransmitters and chemicals that talk to the rest of your body. So, let’s focus on some simple steps that you can implement right now to dramatically assist your heart in making all of its responsibilities…

Of course, self-care is important in heart health, but what does that really mean? There are three areas to focus on in your daily routine that will greatly impact your ticker.

    1. Exercise most days of the week for at least 20 minutes. Sitting is the new tobacco and we have become increasingly sedentary during the current pandemic. In our new normal we must implement a regular movement schedule in order to schedule longevity. What does this look like for you? For some of us, we need to make an appointment in our schedule for activity, it doesn’t have to be much, just enough to get your heart rate up for 20 minutes. This will stimulate your body to make its own heart medicine, in the perfect amount for you!
    1. Eat your Omega essential fatty acids, they’re called essential because our body needs them, but we don’t make our own. Some great sources of Omegas are wild caught Pacific salmon, flax seeds, walnuts, and sea plant life like algae. In fact, fish don’t make the Omegas either so try to use plant sources to help the massive slaughtering of marine life over the fish oil industry.
    1. Address unresolved stress in your life, ignoring stress is actually harming us a lot! It costs US businesses 300 billion per year in lost productivity and medical costs! That’s just a monetary effect of stress, the real loss is in health-related complications. First, do a brain dump of all the things that are floating through your mind, just right them all down… Relationships, work demands, clutter, pain, health issues, weather, the pandemic – get it all out. Now take your list and sort the items into categories of deal with, delegate, or can’t do anything now. The mere act of doing this will decrease the stress and help to get it out of your working brain space. For a more detailed assessment of your stress, you can take the Stress Quotient here:

Even though your friends and family love you with all their heart, no one can do these things for you. It’s up to you to make time in your busy life for these simple steps that everyone will thank you for. Let’s think about what’s at risk if you don’t, loss of energy, productivity, and vitality. What is the first step that you will take today? I’d like to share my weekly wellness tips with you to help keep you accountable, for free! Just text heart health to (970) 235-1324.

What makes your heart sing? I hope that you will pay attention to that and make room in your life along with these tips!

Best of Health!