Fun Spring Wellness Routines

Why is going with the flow of the season important?

Because when you try to go against nature’s rhythm, you make it harder for yourself to live healthy.

When you use the strength of the season, sticking with your wellness lifestyle is enjoyable. And easy.

For example, on a 70 degree, sunny Spring day, trudging on a treadmill is going to be procrastinated.

But a lunch time walk in the park feels like play.

Also, there are advantages to Spring offered to you in no other season.

Part of my evening routine is to journal and read. In the Spring I love to enjoy that outside. Why?

Spring is the only season with cool-not-cold evenings with no mosquitos.

Watch this video to get inspired by several ways to Spring-Fling your wellness rituals.

My Spring Challenge to you?

Create one way to embrace the Spring season into your healthy routines.

Enjoy Spring’s gifts while they are here. They truly only come once a year.

Move More and Sit Less with Dr. Stefan Zavalin

What an honor to interview Dr. Stefan. In addition to his smashing TedX Talk, he is super funny.

During our conversation I was surprised by these facts:

1. When you sit longer than 30 minutes your ability to metabolize fat decreases by up to 90%.

2. Stand when you work. Blood flow to your brain increases and you’ll be 46% more effective.

3. This was the big shocker: sitting for 30 minutes primes the body to lose muscle. While you don’t actually lose muscle after 30 minutes of sitting, you do tell the body “Hey, you may not need all of these muscles.”

In a conversation after the camera went off, Stefan shared with me that movement actually primes your body the other way. Standing and walking to the copier may not build muscle, but it tells your body “Hey, hold on to this muscle. I’m using it.”

That’s why, even if your primary goal is fitness, taking movement breaks throughout the day will help you get to your goal sooner.

Listen in for all the great ideas!

How to Grow, Harvest, Cook with, and Use Lemongrass

When you want an unusual multi-purpose herb, look no further than lemongrass.

It will keep the bugs away in the summer.

It is eye-catching in your home in the winter.

It has numerous benefits for your health - from regulating blood sugar, helping cholesterol, decreasing anxiety, and dosing up your antioxidants.

Lemongrass is delicious in recipes and tea.

And - bonus - it is super easy to grow!

What Should You Eat First

In my yo-yo dieting days I would put on my plate the number of calories I was “allowed”. Then, since it was restricted and I planned on finishing every bite, I’d eat my least favorite food first, saving the “best for last”.

Do you know that is exactly the OPPOSITE of what I needed to do!?!

This is a dieting habit that eventually causes overeating.

Naturally slim people eat their food in one way.

When you diet, you eventually overeat because of the restricted nature of your meals.

I know. I've been there.

And when I started eating in reverse order, it changed my relationship with food and made it way easier to not overeat.

Stop Overeating with this One Trick

During an unusual business lunch my client experienced an “ah-ha”.

While we’d talked about her trying this trick, seeing it in action made the difference.

In a typical American business lunch meeting, everyone gathers in the board room, plates are filled, and within minutes the agenda is in full swing.

This time was different.

My client was consulting with a company from Chile and, even though there were several topics to cover, the team first ate, savored the food, talked about their families and hobbies. Once the coffee was served - THEN they got down to business.

From a business perspective it built great relationships. That served them, of course, when the discussion got heated.

From a health perspective it meant no one ate distracted or stressed. Which means they did not overeat.

Since then, it has been easier for my client to not eat distracted, to enjoy her meals, and stop eating when she is no longer hungry.

How do you do that in a busy life?

You’ll discover how in this video.

Three Ways to Make Healthy Meal Prep Easy

Eating healthy should not be daunting.

Do yourself a favor and make the healthy choice the easy choice. Here are the 3 simple methods to create healthier meals:

1. Turn an old stand by into a Powerful Plate

2. Use this creative method to cook only once.

3. Do what a client did to enjoy your favorites with less effort.

Let me know which of these tips you are going to experiment with this week.

How to Stop the Food Police

Would you like to eat without worrying about being judged? It’s time to tame the shame. It’s time to take away the whistle of the “food police”.

They may mean to be helpful. They may not even know their words are criticizing.

But even if their heart is in the right place, you need to set boundaries with these tips.

Why?

If you don’t, you will keep feeling judged. You’ll keep sneaking food to avoid the shame.

(I know. I’ve been there.)

Listen in and learn how to (kindly) Stop the Food Police.

Amp Up Your Brain Power with These Fun Activities

You’re busy. You sometimes skip your workouts to get more done. But then … it backfires, leaving you less able to focus, make good decisions, or have the mental energy you need.

Because you’re busy, you don’t want to waste time. You want to make sure your workout is actually benefitting your brain and focus.

I’ve got your answer.

In this short video, you’ll discover the fun options to boost your brain power.

How to Make Herbal Teas from Scratch (Easy)

Why rely on the boxed powdered teas when you can easily make your own with fresh ingredients.

You can grow some beautiful bushes, dig dandelion from your yard, or order pure herbs from two of my favorite online herb shops. (Check them out below.)

How do you know which herbs help what?

And once you have some herbs in your hands, how do you make them into tea?

Watch my friend and me mix it up in the kitchen - chopping, grating, and all the fun you can have with a little hot water.

As a bonus, I get “revenge” on my high school home ec teacher. Well, not exactly. But it makes us laugh.

https://www.highgardentea.com/

https://mountainroseherbs.com/

Sweet Treat Recipe that's Actually Good for Your Heart

Valentine’s Day and The American Heart Health Month both inspired this recipe.

If you like the old-fashioned chocolate oatmeal cookies, or oatmeal raisin cookies, you’ll love this healthy spin on my two favorites!

To be heart healthy doesn’t mean food has to taste bland. You just need some key ingredients and some creativity.

Here’s to your healthy heart!

What Healthy Habits do you pick first?

You want to get healthier this year. But there are so many things you hear you “should” do, you don’t know where to start.

Should you meditate? Or journal? Or start training for a half-marathon?

Perhaps you need to try eating different or stretching more?

No need to worry about where to start.

Here are the hands-down most important and easiest habits to do first.

It’s just three.

So you can start them all. Even today.

Reach out in a week and let me know how you are doing with them.

The BEST WAY to START YOUR EXERCISE PROGRAM

Are you unsure how to start — or restart — working out?

You aren’t alone. This is one of the main reasons people don’t begin exercise.

It’s just too confusing, daunting, and potentially time-consuming. There are so many choices and so many fitness gurus telling you different things.

Worry no more.

Now you can start and I’ll show you what to do.

Your Secret Weapon to Build Healthy Habits

You’ve started some great healthy choices … and then SNAG. You hit a challenge.

What’s THE secret to staying the course?

Research is very clear on the answer.

It is not listening to motivational speeches, or even to my videos. :-)

It is not doing affirmations, as important as those are.

It is this.

Support.

What does support look like?

1. A friend to ask “how was your workout?”

2. A family member to clean the kitchen so you have the counter space to cook.

3. A health coach, like myself, to give you solutions for challenges.

Support will look different for every person.

But every person - including you - must have it to succeed.

How to Design Your Environment to Build Better Habits

Think you lack “willpower”? Then I have great news!

You don’t have to have much willpower when you create your environment for your healthy lifestyle.

In the video I share my favorite 17 (yes, 17!) ways to set yourself up for success. I use these myself. You don’t have to use them all — pick the ones you need. And do them.

Reality? I am no different than you.

When I don’t set up my environment to live healthy, it is way too easy to slip into junk habits.

Here’s a classic. If I don’t keep water at my desk, then I think “I’ll go get some after this call.” Which turns into “I’ll go get some after these emails.” Which means I then forget.

And - bam - by the afternoon my thinking is slow because my brain is slightly dehydrated.

(Confession: I just looked at my desk and realized I didn’t fill my water glass. Be right back.)

Now that I have my water, I invite you to raise a glass of water with me while you discover the other 16 hacks to support your wellness lifestyle.

How to Focus so Your Fitness Goals Actually Work

You’ve set this New Years Resolutions before. Get Healthy This Year.

Why hasn’t it happened? More important — how can you set this year’s resolution so it actually works?

I’m excited to share with you how. And the answer has evolved into a Three Part Mini-Course.

For this week and the next two, set aside a few minutes to watch the video. And … invest a few minutes to implement what I share.

You will be at a better place in a short time when you do.

So, what’s the first essential piece to fitness goals that stick?

FOCUS.

You have a lot you want to accomplish this New Year. That is fantastic!

But when you try to start everything at once, it backfires.

Why do you need to Focus on only a few new fitness goals at once? Because every goal has several mini-experiments.

One of my clients set a goal to workout every day. She thought "Hey, mornings will be great to hop on my bike and start my day." By mid-afternoon she was low energy and felt behind in her work. She knew, intuitively, her work out needed to move to the afternoon. She would accomplish her creative tasks in the morning, enjoy a mid-afternoon workout to lift her energy again, and be ready for a fun evening.

Had she started changing her routine, workout, cooking, meditation, bedtime, supplements, meal times, and five other fitness habits all at the same time, it would not have been clear what wasn't working. She would not have had clarity on what to alter.

Once she found the workout time that clicked, then - and only then - was she ready to focus on the next goal.

She thought about what could work. She tested it and noticed what happened. She adjusted.

Remember those steps as you FOCUS on a healthy habit: Think. Notice. Adjust.

Focus on starting one to three (max) new activities. Think. Notice. Adjust.

Then celebrate your progress!

Stay focused in 2022. One goal at a time.

Top 10 Ways to Boost Your Energy Now

The next couple of weeks are going to be busy with get togethers, celebrations, travel, and the frenzy of last minute shopping.

How will you keep up your energy? Without living on lattes?

Here are my favorite 10 Ways to Boost Your Energy during the holidays. Pick the 4 or 5 that jump out to you. Use them over the next few weeks and even into the New Year.

1. Sunshine.

   Get outside every morning and mid-day. Even time outside on cloudy days will boost your energy.

   Yesterday morning I needed an energy boost, so just after sunrise I put on my winter coat and sat on the patio to read. It was not as “cozy” as the living room, but it gave me the energy I needed.

2. Intense exercise.

   Not long exercise, but a little more intense than usual, for 5-10 minutes. If you are used to walking, alternate with a little jog. If you are used to a flat route, find a hill. Just getting your heart rate a bit higher than you normally do will boost your energy for hours.

3. Sleep.

   Don’t short change your sleep. During the gatherings and travel this can be challenging. Do the best you can. And be creative when you need to be.

   Last week we were visiting my in-laws and there were lots of late night conversations happening after I went to bed.

   I couldn’t sleep.

   Their retirement community has a “resident game room” with a sofa. So, at 11:30 p.m. guess where I headed??? Fortunately, I woke up before housekeeping came in at 6:30 a.m. to set up the game room!

4. Alcohol.

   It not only dehydrates you, which lowers your energy, it also decreases your sleep quality. So, skip it or significantly decrease it.

5. Drink more water.

   Whether you drink alcohol or not, increase your water intake to keep your energy high.

6. Powerful Plate.

   Keep your blood sugar steady by eating a Powerful Plate. Below is a video guide on how to put one together.

7. Sugar.

   Related to keeping your blood sugar steady is … lower your intake of sugar. Have the treats you really enjoy and savor them. But don’t have the sweets “just because they are there.”

8. People.

   Who makes you laugh? Who gives you energy?

   Spend more time hanging out with them at the get-togethers.

9. Take a Break.

   Even when you enjoy the people you are with, you still need time alone. Everyone needs different amounts of quiet time. Prioritize yours.

10. Peppermint.

    I have peppermint tea, lip balm, shampoo, candles, essential oil…

    This is one of my favorite scents that defeats fatigue and increases alertness.

    And, of course, nothing smells more like Christmas to me than peppermint.

Which of these 10 will you try?

What's Your Fitness on Vacation Style?

You’re looking forward to your vacation during the holidays. And you want fitness to be a part of your lifestyle — even on vacation.

But how?

I help my clients bring their fitness into their travel three ways.

Which one is your style?

1. Maintain it — focus on not losing what you’ve worked hard to achieve.

2. Gain it - boost your fitness, getting a head-start on your goals for the new year.

3. Use it - put your fitness into an adventure and fun.

Once you know your style, here’s how to live it out.

MAINTAIN YOUR FITNESS - Simple Solution

• Find a local gym or, if driving, take some dumbbells with you. (We took these 20 pound dumbbells on our recent beach trip. Working out on the deck while watching the waves was a cool experience.)

• Plan on getting in one full body workout once or twice during the week.

• Schedule plenty of walks or active sight-seeing.

GAIN FITNESS -

• That spa you’ve been wanting to try? Head there.

• My personal favorite - extra long walks on the beach, lunges on the beach, yoga on the beach. (I loved yoga at sunset on our beach trip)

• Since you have a little more free time in your day, invest an extra hour each day for some fitness activities and classes you don’t normally try. For example, if there is a Pilates studio at your destination, take a class.

USE YOUR FITNESS - The most fun!

• What’s a sport or adventure that’s a payoff for your workouts?

• Take kiteboarding lessons or learn to surf

• Rent bicycles and pedal over to a nearby island

• Heading to the mountains? Try downhill skiing.

• Get the family and friends together for volleyball, touch football — you can keep up with the teenagers as much as you’ve been working out.

Whatever you do with your fitness over the holidays, enjoy!

And don’t forget to book a massage to relax. You’ve earned it.

Easy Exercises to Keep Moving When You are Busy

When the holiday time crunch makes you tempted to skip your healthy habits … do these instead.

Recently I had the honor of speaking for the Nourished Festival on “Exercises for Bone and Joint Health.” During the presentation, I included this fun video clip of exercises you can easily work into your day.

Because when you are extra busy, you still need to stay active. But “active” doesn’t have to look like it does the rest of the year.

Here’s what I mean.

• When you are stopped at a redlight, I’ve got an arm strengthener you can do.

• Washing dishes? A simple isometric squeeze is great for your hip joint.

• And when you brush your teeth, why not work on balance and lower leg strength?

Watch this video for so many more examples and get your own ideas flowing.

Stay active during the holidays.

Quick Stretches to Stop Pain and Stiffness

When you got up from the Thanksgiving feast — and from the sofa later in the day — your back and neck said “Hey, we need some help.”

Here’s a quick and easy stretching sequence. Do this at least once a day.

A great time to stretch is mid-day after you’ve been sitting with your work for over an hour.

Here’s your Simple 7 Day Challenge:

Starting this weekend, block 10 minutes a day to stretch.

Track it. And let me know how you did. I want to celebrate with you.

Easy Last-Minute Thanksgiving Recipe

You’ve agreed to bring a side dish to the party and you don’t have all afternoon to make it. Or, honestly, going to the store to find special ingredients sounds like too much effort.

I’ve got you covered.

You probably have all of these ingredients in your pantry this time of year.

Plus, substitutions are easy!

Steps:

1. Guess-ti-mate how many people you will need your dish to serve

2. Gather your sweet potatoes, fresh fruits, dried fruits, nuts, plus oranges or orange juice

3. Chop, top, and bake.

Sweet Potato and Fruit Bake

Pre-heat the oven to 400 F.

INGREDIENTS:

• Sweet potatoes - one per two people

• Apples or pears - one per two people

• Cranberries, raisins, dried cherries, dates, or other dried fruit - 1/4 cup per person

• Chopped nuts, any variety - 1/8 cup per person, plus some for topping

• Orange juice - 1 cup juice OR 2 regular oranges, seeded (I do not have regular or navel oranges on hand, so I’m using 5 miniature oranges)

• Topping - Traditional - (For 6-10 servings) 3 Tbsp butter, 2 Tbsp sugar or brown sugar, 1/2 Tbsp cinnamon, mashed together with a fork, then mixed with enough chopped nuts to lightly cover your dish. (If you are cooking for more than 10-ish people, feel free to increase the butter, sugar, and cinnamon.)

CHOP:

Equal parts sweet potatoes and apples/pears. Large bite size pieces. Leave the skin on. (This is last-minute. Who has time to take off the skin? Plus, you get more vitamins this way.)

Chop the oranges, if not using orange juice.

Combine all.

MIX:

Mix in whatever dried fruit and chopped nuts you have handy.

Stir in the orange juice, if using.

Bake for 45 minutes at 400 F.

Remove from oven.

TOP:

Sprinkle on the traditional topping.

Bake for another 15 minutes or until topping is lightly browned and potatoes are fork-tender.

Enjoy!