Healthy Dozen Holistic Health Coaching

04/22/2020

Make every day Earth day! ❤️🌎🌍🌏
There are simple things we can do daily!
Reduce, reuse, recycle.
Conserve water. Take shorter showers
Use a reusable shopping bag.
Use a reusable water bottle.
Purchase less plastic.
Simplify and buy less stuff.
Walk and bike more. Drive less.
Use energy efficient light bulbs.
Turn off lights when not needed and computers/devices when not in use.
Choose sustainable foods and eat less meat.
Plant a tree! 🌲🌳🌴🌱🌿
Go Green! 💚

09/05/2019

Happy wellness Wednesday! Take the time every day to slow down, calm your mind, and just breathe. ❤️

03/31/2019

Enjoy the organic version of these delicious and nutritious foods. Please be aware of the latest EWG “dirty dozen” list. They release a list every year.

11/11/2017

I absolutely love THIEVES! Here are a HEALTHY DOZEN ways to use the Thieves Household Cleaner.

07/26/2017

Panaway is definitely one of my favorite and most used essential oils. This amazing blend contains Wintergreen, Helichrysum, Clove, and Peppermint. The Healthy Dozen reasons I love to use this Blend topically with a carrier oil include:

1. Panaway may help ease arthritic pain, rheumatism, and tendinitis
2. Panaway may help decrease sport injury discomfort
3. Panaway may help alleviate sciatica
4. Panaway may help relieve bone pain
5. Panaway may help ease the pain of sprains
6. Panaway may help reduce muscle spasm discomfort
7. Panaway may lessen minor bump pain
8. Panaway may promote healthy circulation
9. Panaway may help bruise healing
10. Panaway may help ease the aches and pains of dogs, horses, and other active animals
11. Thanks to Panaway, I do not take Tylenol (Acetaminophen) anymore!
12. Thanks to Panaway, I do not take Motrin(Ibuprofen) anymore!

04/26/2017

Achoo!!! I know that I am not the only one experiencing sneezing, runny nose, congestion, throat irritation, watery eyes, redness, itchiness, puffy eyes, and headaches! Seasonal allergies are in the air, and I find this link provides 12 Healthy approaches to Spring Allergies.

Spring is a wonderful time for soaking in the sunshine, breathing in the new blooms, and enjoying all the outdoors have to offer—but not if you suffer from allergies. While each person is different, there are Ayurvedic practices that can help reduce the negative effects of allergies.

04/15/2017

"An ounce of prevention is worth a pound of cure"-Benjamin Franklin. Fortunately, nearly 80% of heart attack and strokes are preventable! It is important to know your personal risks, and make consistent healthy lifestyle choices to best manage, control, or decrease your risks of having a heart attack or stroke. Here are a HEALTHY DOZEN lifestyle choices to lower your risk of heart disease & stroke:

1. Quit smoking ci******es and do not use to***co products. Do not use illicit drugs.
2. Let food heal you, not hurt you! Generally eat less processed and less fast food. Eat more nutritious food, mostly plants, and choose to eat sensible portions. On a daily basis eat the RAINB0W, and increase your consumption of colorful leafy green vegetables, whole grains, fruits, nuts, seeds, and legumes. Eat mindfully, slow down and savor the wholesome food you put in your mouth. Try to purchase the majority of your groceries on the perimeter of the store where the most healthful options are frequently placed. Avoid eating ingredients that you cannot pronounce or generally do not eat foodstuff that your Great-Grandparents would not recognize as food. Reduce eating food or beverages found in bottles, bags, boxes, or cans. Drink more water, and drink less coffee, tea, soda, energy drinks, sugary juices and other sugar-laden beverages.
3. Stay active every day! Just keep moving! Partake in 30 minutes or more of a physical activity that you enjoy on most or all days. Try brisk walking for 45 minutes daily. Children should exercise for 60 minutes or more daily.
4. Manage your STRESS. Slow down, and find your calm. Clear your mind, and enjoy many mindful moments throughout your day. Smile, laugh, and play more. Just Breathe! Practice relaxation breathing frequently. Find your personal spiritual nourishment and meditate, pray, try yoga or tai chi. Unplug small and large gadgets. Take time to decrease your screen time: TV, computer, video games, & cell phones. Go outside and enjoy the beauty of nature. Touch the Earth. Turn on your favorite music. Sing and Dance! Play an instrument. Beat on a drum. Connect and play with three of the best stress reducers: dogs, cats, and children! Cook more. Experiment in the kitchen with healthy ingredients. Enjoy art. Let your creative juices flow. Read more. Journal. Connect with your positive relationships every day. LOVE yourself and others. Embrace an attitude full of gratitude. Forgive yourself and others. Find joy everyday. Be KIND in words and actions. Enjoy the stress reducing aromatherapy that these 100% pure therapeutic grade essential oils may provide: Lavender, Stress Away, Frankincense, Myrrh, Clary Sage, Bergamot, Patchouli, Sandalwood, Roman Chamomile, Joy, Peace & Calming, Peppermint, Valor, Spruce, Sacred Mountain, Cedarwood, Ylang Ylang, Dream Catcher, Gratitude, and Inspiration.
5. Sleep well! Get 7-9 hours of restorative sleep daily. Some essential oils that may help facilitate good quality and quantity sleep include Lavender, Cedarwood, Clary Sage, Roman Chamomile, Valerian, Valor, Peace & Calming, RutaVala roll-on, Tranquil roll-on. Sleeping is healing, so catch those zzz's!
6. Do not drink alcohol, or if you do, drink in moderation. 1 drink per day for women, 1-2 for men daily (one drink is defined as a 12-ounce serving of beer, a 5-ounce glass of wine, or 1.5 ounces of liquor).
7. Go to the appropriate health screenings. Be proactive, and follow screening guidelines relevant to your personal health.
8. Receive quality care from health providers and complementary healers.
9. Maintain a healthy weight (a Healthy BMI= less than 25 kg/m2)
10. Control Cholesterol Levels. A Total Cholesterol less than 200 mg/dL is desirable, and its optimal to keep LDL, the bad cholesterol low and less than 100 mg/dL Aim to keep HDL, the healthy cholesterol high and greater than 40 mg/dL.
11. Control sugar and keep fasting blood glucose less than 100 mg/dL. Aim to attain the normal range for the Hemoglobin A1c test between 4% and 5.6%
12. Manage your blood pressure and aim to keep blood pressure less than 120/80 mm Hg

If unable to prevent a stroke, act F.A.S.T and/or for the “SUDDENS” call 911 and get to a Primary Stroke Center like Tucson Medical Center for these symptoms:

F= Face Drooping
A= Arm Weakness
S= Speech Difficulty
T= Time to call 911 immediately

Also, if you or someone you witness has one or more of the “SUDDEN” signs and symptoms of stroke, do not ignore your symptoms, do not delay, & please call 911 right away!

Sudden change in speech
Sudden trouble seeing in one or both eyes, blurred or double vision
Sudden numbness or weakness of face, arm, or leg, especially on one side of the body
Sudden trouble walking, dizziness, loss of balance or coordination
Sudden loss of consciousness, confusion or trouble understanding
Sudden severe headache with no known cause, the worst headache of your life

Possible SUDDEN signs of stroke, but less common:
Sudden nausea/vomiting
Sudden stiff neck
Sudden pain above/behind the eye
Sudden sensitivity to light (photophobia)
Sudden seizure
Sudden drooping eyelid

Please spread the word to help prevent, treat, and beat heart disease & stroke! Thank you!

03/15/2017

Unfortunately, our food supply, water, and other products frequently do not contain the healthiest ingredients. The Environmental Working Group (EWG) recently released their annual “Dirty 12” and “Clean 15” shopper guides to help people lower their exposure to pesticides when purchasing produce. I encourage that individuals choose to grow their own or buy the Organic clean versions of these “Dirty 12” to make these delicious and nutritious foods a “Healthy Dozen”, and a regular part of your daily nutrition. Let food be thy medicine, and enjoy a RAINBOW of clean fruits and vegetables on a regular basis.

1. Strawberries
2. Spinach
3. Nectarines
4. Apples
5. Peaches
6. Pears
7. Cherries
8. Grapes
9. Celery
10. Tomatoes
11. Sweet Bell Peppers
12. Potatoes

It's here! Spinach jumped to the number two spot on the Dirty Dozen and pears made the list for the first time: https://www.ewg.org/foodnews/ ​

01/31/2017

Hi everyone!

I had the wonderful opportunity to meet the delightful Gina Murphy-Darling, and participate in a radio show podcast on Mrs. Green’s World.

Here is the direct link to the podcast: Tucson Medical Center: An Inside Look at Health Coaching. The podcast can also be accessed on iHeart Radio.

https://www.mrsgreensworld.com/2017/01/30/tucson-medical-center-an-inside-look-at-health-coaching/

We talk about health coaching and cover 12 Wellness tips!

I love Mrs. Green’s World mission to create a community of people who care about the planet! You can find fantastic green tips and tons of healthy & helpful information from food-fashion-family-home-travel and much more at: https://www.mrsgreensworld.com

Mrs. Green's World, weekly podcasts available 24/7 and on iHeart Radio, sign up for our bi-weekly newsletter, follow us on Twitter, like us on Facebook

01/20/2017

Here are a HEALTHY DOZEN inspirational LOVE quotes.

1. “Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” Martin Luther King Jr.
2. “Not all of us can do great things. But we can do small things with great love.” Mother Teresa
3. “Be the change that you want to see in the world.” Mahatma Gandhi
4. “The best and most beautiful things in this world cannot be seen or even heard, but must be felt with the heart.” Helen Keller
5. “Love many things, for therein lies the true strength, and whosoever loves much performs much, and can accomplish much, and what is done in love is done well.” Vincent Van Gogh
6. “Life without love is like a tree without blossoms or fruit.” Khalil Gibran
7. “If you would be loved, love, and be loveable.” Benjamin Franklin
8. “Happiness is in your ability to love others." Leo Tolstoy
9. “Love is of all passions the strongest, for it attacks simultaneously the head, the heart and the senses.” Lao Tzu
10. “Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” Lucille Ball
11. “Love. It always protects, always trusts, always hopes, always preserves. Love never fails." 1 Corinthians 13:7-8
12. “Love the life you live. Live the life you love.” Robert Nesta “Bob” Marley

01/02/2017

Live with intention! Here are a HEALTHY DOZEN positive intentions to consider:

1. Be present, engaged, authentic and lead by example in creating a world full of love, compassion, respect, understanding, hope, and peace.
2. Create and nurture positive relationships. Spend more time with people you love.
3. Show your appreciation and demonstrate an attitude of gratitude.
4. Do what you love in work and leisure and create healthy, safe, supportive, and nurturing home and work environments.
5. Take care of your body and participate in regular physical activity that you enjoy. Eat healthy nourishing foods in sensible portions.
6. Quit unhealthy habits.
7. Take time to slow down and breathe more deeply.
8. Deepen and strengthen your personal spirituality.
9. Challenge yourself and continue to learn something new. Explore this amazing world and enjoy fun new adventures.
10. Experience more fun, laughter, magic, creativity, peace, abundance, optimum health, happiness, mind-body-spirit balance, connectedness, respect, and love.
11. Do not take things personally, and forgive yourself and others.
12. Love yourself and other family/friends unconditionally.

12/02/2016

Stress Management: It is good for your mind-body-soul!

Here are a HEALTHY DOZEN ways to manage stress.

1. Let food be thy medicine! Eat a RAINBOW of real whole foods including green leafy vegetables, cruciferous vegetables, fruits especially berries, whole grains, nuts, seeds, and legumes. On the other hand, reduce your consumption of conventionally raised animal meat and dairy products, commercial baked goods, fried foods, highly salted foods, and white sugar.
2. Drink more water and less sugar laden beverages, soda, caffeine, and alcohol.
3. Just keep moving! Participate in regular physical activity that you enjoy.
4. Get consistent quality and quantity of sleep.
5. Plan and prioritize. At the beginning of the day create a list of things you need to do, set reasonable priorities, ask for help when necessary, and if possible say “NO” to tasks that will overwhelm you.
6. Take time to slow down, and find your personal peace and calm. Lessen your stress by turning off large and small gadgets (TVs, Computers, Phones, etc..).
7. Just Breathe! Focus on your breath, and find your personal calm & relaxation through Meditation, Prayer, Music, Art, Journaling, Cooking, Gardening, Reading a good book, Yoga, or Tai Chi.
8. Nature. Go outside, enjoy a healthy dose of sunshine, savor the fresh air, and touch the Earth.
9. Dogs, Cats, and Children = 3 of the BEST stress reducers, connect with them as often as possible.
10. Channel your inner child. Smile, Laugh, Sing, Dance, & Play more.
11. LOVE! Love yourself and others. Take time to connect with positive relationships on a daily basis. Share your achievements as well as talk about your disappointments with your good family/friend. Cry tears of joy or sadness with your positive supportive person. Minimize time spent with negative individuals that bring you down or people that are a source of your stress.
12. Try stress reducing essential oils: Lavender, Stress Away, White Angelica, Ylang Ylang, Frankincense, Tranquil, Peace & Calming, Clary Sage, Bergamot, Lemon, Grapefruit, Tangerine, Peppermint, Rose, Aroma Life, Patchouli, Sandalwood, Roman Chamomile, Joy, Valor, Spruce, Sacred Mountain, Palo Santo, Cedarwood, Geranium, Dream Catcher, Believe, Clarity, Forgiveness, Gratitude, Harmony, Inspiration