Tag Archives: coach

Create a Micro-environment of Health

Italy 096Spring is in the air full force and this time of year I love to clean out closets, cabinets and my garage. It is always necessary to clean out the old to make room for the new! Did you know that the most effective way to stay healthy is to clean out your refrigerator, pantry and freezer and eliminate the unhealthy foods and stock it with healthy food choices? This process will allow you to select something healthy next time you feel like snacking!

Items to have on hand for healthy eating include lean meats like chicken or turkey, canned tuna, hard cooked eggs or hummus.  A fruit bowl on the counter could include some bananas, apples and pears or have cut up fruit in the refrigerator such as pineapple, berries or cantaloupe melon. Handy snacking items for vegetables include cut up peppers, cucumbers, carrots, celery, small grape tomatoes and leaf lettuce, spinach or kale for salads. In the dairy section select high protein Greek yogurts and almond milk for smoothies which have fewer carbohydrates than regular milk. For healthy carbohydrates select better choices like oatmeal, quinoa, shredded wheat and high fiber crackers like Wasa or Triscuits and pitas or tortillas for sandwiches. I like Joseph’s brand for pitas and Mission gluten free tortillas for sandwiches.

By creating a micro-environment of health in your home and office you are on the road to creating better health for yourself and your loved ones! Here’s to a wonderful Spring & Memorial Day Weekend!

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Creative Visualization: Create Your Heart’s Desire

In September & April I roll out new programs based on my work as a nutritionist & health coach. September makes sense- it is the start of a new school year- but why April? Well April is my birthday month and I get to start a New Year. I LOVE change and starting new opportunities so April makes sense to me!

My partner (Ron) is excited to hear me talk about and create new ideas. Others ask me: How do you get inspired to create something new?  The answer is simple: Nature! Sometimes it’s a leisurely bike ride near home or time on our boat; other times I need to go “full guns” and search for Truffles in the hills of Tuscany or hike Maccu Piccu. But that is not the only thing that inspires me.

I am a fan of the book “Creative Visualization” by Shaki Gawain.  I have used it for over 20 years and the ideas are never old. This book offers many techniques (love the meditations for healing) and focuses on the concept of “Form Follows Idea.” As Shaki describes people tend to live their lives backwards. They try to have more things (e.g. money) in order to do more so they will achieve happiness. She feels happiness works in reverse which means first- be who you are, second- do what you need to do and third- have what you want. The four basic steps for creative visualization are: 1. Decide what you would like to have 2. Create a clear idea or vision 3. Focus on it often (post it somewhere) and 4. Give it positive energy and receive and achieve it. In this way you can accept and have what you are seeking. Often times we achieve what we set out to do but fail to acknowledge our own success! Lastly, Shaki hits the nail on the head with the concept that creative visualization is not just a technique but is a state of consciousness. She states “manifestation through creative visualization is the process of realizing and making visible on the physical plane our divine potential.”  Hope you create your heart’s desire and share with me your success!

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Mindful Holiday Eating!

The holiday season is right around the corner, and this time of year is filled with family, friends, and laughter and of course good food! This month I am sharing with you the principles of mindful eating and how this can help get you through the holiday season looking and feeling great while still enjoying your favorite cuisine. According to Susan Albers, “mindful eating is not a diet. It is being more aware of your eating habits, the sensations your experience when you eat, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.” This article will give you plenty of tips on mindful eating! Read More…

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7 Nutrition Principles for Olympic Performance

The Summer Olympic games are being held for only two weeks but athletes spend years training for and mastering their sport. Becoming an Olympic athlete not only takes a lot of hard work, time and dedication but requires good nutrition to enhance workouts and maximize performance.  While most of us are not training to be Olympic athletes, we can learn from the nutrition practices these star athletes implement on a daily basis.  Continue reading

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