Lifestyle Health Coaching

01/12/2024

Another great certification from IIN. Love to be able to provide my clients with the best info for their health journey. How can I support you in your health journey in 2024? Message me for a free 30-minute discovery session.

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04/01/2023

Whether it’s a few minutes with the neighborhood cat as you pick up your mail, a game of catch with your dog, or a snuggle with your pet hamster, spending time with animals is proven to make us feel calmer and less anxious.

Seek out some extra opportunities to be around an animal this week. If you don’t have one at home, ask to visit with a friend’s pet!

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03/23/2023

When it comes to dietary fats, not all are created equal! Here are some tips to help you know which are healthy:

-Avoid trans-fat, common sources: Solid margarine, commercial cookies, and pastries, fast-food french fries, “partially hydrogenated oil” in food ingredients.

-Limit saturated fat, common sources: red meat, whole milk and whole-milk dairy foods, cheese, many commercially prepared baked goods and other foods.

-Avoid highly processed and adulterated oils like peanut oil, canola oil, soybean oil, high-oleic safflower, and sunflower oils.

-Add in good healthy fats like olive oil, avocado oil, coconut oil, nuts and seeds (not peanuts, that's a legume)

-Add polyunsaturated fats, common sources: Salmon, mackerel, and sardines, flax seeds, walnuts.

03/11/2023

Sunlight and darkness trigger the release of specific hormones in your brain. Exposure to sunlight is thought to increase your brain’s release of serotonin, a mood-boosting hormone that can help you feel calm and focused.

Try to spend a few minutes each day sitting in or near the sunlight. This might mean re-situating your desk to be next to a window or taking your coffee break outdoors.

Do you think you’re getting enough exposure to sunlight?

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03/10/2023

Do you know the difference between macro- and micronutrients?

Macronutrients are nutrients needed in bulk amounts to ensure the healthy growth, metabolism, and well-being of our bodies. The 3 required macronutrients are carbohydrates (sugar), proteins (amino acids), and fats (lipids).

Micronutrients are vitamins and minerals and serve to help many processes of the body function optimally. Make sure to eat a range of different food to meet your micronutrient needs.

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03/07/2023

Eat fruits/vegetables of different colors:

White (Bananas)

Yellow (Pineapples, Mango)

Orange (Orange, Papaya)

Red (Apple, Strawberries, Tomatoes, Watermelon)

Green (Avocado, Lettuce, Cucumber)

Purple/Blue (Blackberries, Prunes)

What color is your favorite food?

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03/04/2023

We all have certain scents that bring a smile to our faces. For you, it might be fresh bread, a newly mowed lawn, the perfume or cologne of a loved one, or something else. While it might not be possible to bring ALL of your favorite smells into your home, there’s no doubt that we feel a strong sense of connection to smells in general, and that particular smells can affect our mood.

To boost your mood, bring scents into your home that make you feel happy, calm, and balanced. For some, this might mean browsing the candle aisle. For others, this might mean keeping some essential oils within reach. If you’re very sensitive to fragrances, consider boiling herbs and citrus with water on your stove and allowing the aroma to fill your home. You might also experiment with fresh flowers, cedarwood chips, dried herbs stuffed in pouches, or cinnamon sticks.

What’re some of your favorite scents?

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03/04/2023

When we eat, we’re feeding the bacteria in our gut. What we eat determines whether we’re feeding the beneficial or harmful bacteria. In order for the good bacteria to flourish, we need fermentable fiber, which is food for the good gut bacteria.

It is vital to consume naturally occurring fiber from whole food plant sources like fruits, vegetables, and nuts and seeds.

What have you fed your gut today?

03/01/2023

Fruits are loaded with nutrients! Vitamins and minerals are essential for your body to function optimally. You should be eating fruit EVERY DAY.

Fruit makes an excellent breakfast, snack, or dessert.

Share your favorite fruit and way to eat it below…

02/26/2023

Share if you agree!

What do you do to prevent illness and disease? Comment below with your #1 illness prevention tip...

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02/25/2023

Whether you enjoy art or you’re quick to label yourself as “not the creative type,” art therapy can be a useful tool to help you unwind and destress.

Art therapy is defined as “a discipline that incorporates creative methods of expression through visual art media.” In layman’s terms, this means using art as an outlet to express your emotions and stresses.

Here are a few examples:

- Using an adult coloring book to self-soothe and wind down anxieties by focusing on the present moment on colors and shapes in front of you.

- Outline a heart and fill it in with words, drawings, or other types of images that represent your emotions.

- Choose paint colors that calm you and make a piece of art to hang in your bedroom.

- Grab a pen and paper and try your hand at a ‘zentangle’ drawing: https://bit.ly/3jkx4jS

Have you ever turned to art as a way to express yourself? This week, try a new art project, even if it’s just doodling on a piece of paper with a pen!

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02/23/2023

Research has shown that daily exercise can:

Increase the lifespan

Lower the risk of diseases

Help you maintain higher bone density

Aid in weight loss.

The key to finding a sustainable way to exercise and stay healthy is finding an activity you enjoy.

For some joining a gym is motivating, others may need more structure from a fitness class. You may also find enjoyment in joining a walking club or taking weekly dance classes. ANY movement is exercise! So get out there and get moving.

What types of activities do you enjoy?