Refresh your morning routine for summer

Hi! Lisa here—your vata-deranged Libra health coach who loves variety and really struggles with routine. 😅

But like eating your veggies, I know a good routine sets the tone for the day. I call mine my Morning Pillar—a flexible, seasonal rhythm that grounds me without boxing me in.

These days, it looks something like this:

🍋 Lemon water first thing
🧘‍♀️ 3–20 mins of meditation
💨 A few rounds of skull-shining breath (kapalbhati) to wake me up
🐩 Poodle cuddles
💃 Movement—yoga, walking, or strength training
🌱 A visit to my garden 

No phone, no email, just quiet time to arrive in my day.

Since it’s officially summer, it’s the perfect time to check in on your morning routine and update it to fit this season’s vibe.

Morning Pillar is one of the simplest, yet most powerful tools my clients tell me transforms their days—helping them feel centered, energized and clear.

What’s your favorite part of your morning rhythm?

If your morning routine isn’t supporting your health goals, let’s chat!

Book a free 20-minute coaching call with me, and we’ll explore simple ways to create a morning practice that boosts your energy, clarity and wellbeing all season long.

Kindness. Connection. Resilience.

It’s been less than nine months since Hurricane Helene tore through Western North Carolina, leaving behind a wake of damage and disruption.

I consider myself lucky—my daily life is mostly back to normal. Sure, I miss some things: favorite parks and greenways, beloved local spots like our indie movie theater and go-to restaurants.

Small losses, really. First-world problems.

What’s stayed with me more than anything, though, is the way people showed up for each other. Flags, politics, differences—they all faded. What remained was community. Generosity. The instinct to help.

Even now, months later, I still feel it. When someone asks how we’re doing here in Asheville, it catches me off guard. The kindness of strangers—on the phone, in passing—feels like a quiet lifeline.

And it’s reminded me of something I see often with my clients:

Resilience isn’t just about getting through. It’s about who we become in the process.

It’s about mindset. Adaptability. Support.

It’s about letting go of what doesn’t matter, and holding tight to what does.

If you’re going through something right now, please hear this:

You are stronger than you think. And you are not alone.

With heart,

Lisa

Rest isn't a luxury

What do you do when life goes sideways?

Power through? Or pause and reset?

Even as a coach, I’ve been guilty of choosing hustle over healing at times. But after four soul-soothing days at my Spirit of the Mountain retreat, I’m reminded: Rest isn’t a luxury—it’s a requirement.

Here’s some cool science to back this up: When you slow down (think yoga, breathwork, meditation), your parasympathetic nervous system kicks in—that’s your body’s “rest and digest” mode. It’s where healing happens, stress drops and even metabolism improves.

So here’s a challenge for you:

Don’t wait until you’re fried to rest. Build it in. Daily. Intentionally.

Some ideas:

• Prioritize 7–9 hours of sleep

• In addition to your cardio workouts, add in gentle movement for your body. Restorative yoga, mobility work, an evening stroll. 

• Start your day with breathwork or journaling

• Unplug—especially before bed

• Actually take a vacation (no emails!)

• Join our online yoga community or my next retreat 🌄

Less hustle. More healing.

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Ready to build more rest into your life—without feeling guilty about it? Here are 3 ways we can work together:

RAV Healthy Aging Intensive Ready to slow down and truly nourish your body and mind? In this private coaching partnership, I’ll help you align your energy, manage stress with more ease, and move toward your big goals without burning out. It’s a powerful way to create more vitality with less push. This intimate program is limited to just 6 clients.

Vibrant Living Circle Looking for meaningful connection and support on your path to vibrant health? This high-vibe small group is like your own personal Moai—a circle of like-minded souls coming together to grow, reflect and prioritize well-being beyond the hustle. We meet three Tuesdays each month for thoughtful conversations that nourish both life and health.

My online Yoga Community!  Born out of the pandemic and still going strong, this space is all about connection, grounding, and gentle movement that supports healing—not hustle. As one student shared, “Your classes have been an important part of my wellness for the last three years. I am so fortunate to be a part of this community.” Come move, breathe and restore with us.

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Let’s Talk! Book a free 20-minute call with me and we’ll look at simple, doable ways to help your body heal, your mind unwind and your energy return. This is your permission slip to slow down.

Click below to schedule your call – your future self will thank you.

Taking a Break

I’ve been keeping a secret…I know, I know, but I wasn’t ready to share it with you until now. For the first time, I participated in the Dry January movement, and took a break from booze for 30 days.

The idea of giving up alcohol always felt restrictive, like someone was telling me what to do. Plus, I always thought to myself–surely a month off was only something you did if you had an issue with booze?

But truth be told, any break from alcohol is a fantastic reset, so this year, I decided to shift my perspective and give it a try. I wanted to see first hand what the benefits would be and I have to say, the experience was nothing short of profound!

At first, it was a challenge to break through what had become a nightly ritual of pouring myself a glass of wine as I cooked dinner. But as the days went by, I became more adept at diverting the cravings, and soon began to notice incredible changes:

• The quality of my sleep improved by leaps and bounds

• I felt less stressed out and less anxious

• I woke each morning feeling bright-eyed and bushy-tailed (well, most of the time 😝)

• I read a lot more, since I wasn’t falling asleep each night after two pages (booze is a sedative; it relaxes you at the time, but then queue the 3am wake up)

• I experienced breakthroughs in my creativity and clarity around my goals

• The puffiness in my face and belly disappeared

• I saved a ton of money and lost a few pounds

Newfound freedom

But what surprised me the most was the freedom I discovered in this break from booze. It wasn’t about deprivation; it was about empowerment. I learned to enjoy social gatherings without relying on a drink, and found new ways to spend my evenings and weekends with activities I might not have otherwise tried, such as taking an improv class.

If you’ve ever hesitated to try something like Dry January because it seems restrictive, I encourage you to reframe your thinking. It can be an opportunity to reconnect with yourself and explore new and exciting facets of your life. So, instead of focusing on what you’re taking out, shift your thoughts to what you could be gaining–like more energy and clarity. 

I want to emphasize that I don’t care if you drink alcohol or not—there's no judgment from me either way. However, taking a break from habits that may no longer serve us can be truly eye-opening. 

If you're ready to explore this possibility, I invite you to join me for my Spring Reset. This two-week program offers you a chance to step away from alcohol, gluten, processed foods, and other inflammatory, energy-draining substances. Discover just how amazing you can feel when you nourish your body with intention.

Cheers to new beginnings and vibrant living,

Lisa

#GetOutside!

Would you be surprised if I told you that one of the simplest, most powerful ways to prioritize your health–both physical and mental–is by getting outdoors?

It’s true! Spending time in Mother Nature’s playground can significantly enhance your health and well-being.

The proven healing properties of Mother Nature

• With each ray of sunshine, you’ll soak up Vitamin D, which is crucial for bone health, immune function and mood regulation. Additionally, Vitamin D has anti-inflammatory, antioxidant and neuroprotective properties that support brain cell activity. 🌞

• The soothing sights and sounds of a forest, river or the ocean offer a refreshing escape from daily stress. Research shows that forest bathing, or Shinrin-yoku as the Japanese call it, can reduce cortisol levels (a stress hormone), enhance mood and even lower blood pressure. 🧘🏽‍♀️

• Connecting with nature fosters a profound sense of awe. Whether you’re marveling at a breathtaking sunset, admiring the funky patterns of leaves, or gazing at the stars, these magical moments remind us that we’re part of something much greater than ourselves. Feeling this sense of awe is like a shot of happiness—it lifts your spirits and clears your mind while making you more resilient.

But perhaps the most astonishing benefit of being in nature is this: Forest exposure is associated with a notable increase (around 50 percent) in NK cell activity, which plays a role in fighting off cancer. *

(Natural Killer (NK) cells are your body’s special forces for battling infections and cancer. They patrol for unhealthy cells, like those infected by viruses or cancer, destroy the bad guys directly or call in reinforcements from other immune cells.)

How long should I be outside to enjoy the benefits?

Studies show that as little as 2 hours per week of outdoor time, which can be done on one Sunday hike, or broken up into 15 minute morning walks with your dog, is enough.

Embracing the healing power of nature can transform your well-being, bring joy, clarity and resilience into your life. If you’d like to dive deeper into this experience, I invite you to join me for my Spirit of the Mountain Yoga Retreat, details here.

Together, we’ll explore the beauty of the great Smoky Mountains and harness its positive energy, to rejuvenate our minds and spirits.

* Forest Bathing to Boost Anti-Cancer Immunity

5 Ways to Show Your Heart Some Love

As we wrap up February, the month of hearts, flowers and love, it’s the perfect time to reflect on how you can keep the most important person in your life, YOU, happy and healthy.  💕

While heart-shaped chocolates are nice, let’s focus on five fun and easy ways to keep your own heart pumping with joy! 

1. Move and groove! 💃
   Shake it, twist it, or groove like nobody’s watching! Your ticker needs at least 150 minutes of moderate activity each week to do its job. Dancing counts, so let loose and have a blast! 💃

2. Color your plate! 🌈
   Fill your meals with colorful fruits and veggies. Think of your plate as a work of art—more colors mean more nutrients and different kinds of fiber–both crucial for heart health. Eat the rainbow every day.

3. Chillax! 🧘🏽‍♀️
   Stress is your heart's worst enemy. Chill out with yoga, meditation, or breathing exercises. Remember, a calm heart is a happy heart!

   Our Yoga Community is a great place to start!

4. Sleep like a Queen (or King!) 👑
   Quality sleep is your heart's best friend. As adults, we need 7-9 hours of uninterrupted sleep, most nights. So prioritize your sleep by creating a cozy bedtime routine. Dim the lights, turn off all screens (including TV) at least one hour before turning in, to let your mind and heart recharge. 

5. Connect IRL! ✨

   Despite technology offering us numerous ways to connect, about 20% of Americans classify as lonely. One study shows a correlation between the amount of time you spend on Facebook and how depressed you are. Foster meaningful connections in real life–hashtag IRL–and remember while romance is great, you don’t need a partner to benefit from connection. Start with self-love, then reach out to others. Building a strong relationship with yourself, friends, family and even pets, nourishes your soul and keeps your heart joyful.

So this month, let’s commit to loving our human hearts. A happy heart leads to a happy, healthy life. ❤️

Here’s to dancing, laughing and loving our way through February!

Are we all sugar addicts?

February…the month of love! ❤️

Wishing you not just one day, but an entire month filled with love, connection and a couple of dark chocolates!

Remember the good ole’ days of making handmade Valentine cards out of paper doilies? Is it just me, or does it seem like certain holidays have turned sweet gestures into sugary binges? 

Are we all sugar addicts?

Well, maybe! 🫢

Not to rain on your Valentine’s Day plans, but here are 5 clues you might be hooked on sugar:

1. You have wicked food cravings, even when you feel full.

2. Your energy crashes in the afternoon, prompting you to reach for sugar or caffeine.

3. You choose sugary foods despite their negative effects on your health, weight, skin, sleep and mental clarity.

4. You seek comfort in sweets to cope with stress or emotions.

5. You binge on sugary treats, often in secret.

No judgment. 

Been there myself. But I got curious, sorted out my sugar addiction, and you can too.

Is sugar really addictive? 

You bet! Eating sugar triggers a flood of feel-good chemicals in your brain. That rush feels great, but when it fades, you crave more. It’s a slippery slope, one that can lead to not only the obvious things such as weight gain and tooth decay, but mood and energy swings, poor sleep and a higher risk of type 2 diabetes. 

3 Ways to Break Up with Sugar:

• Cut out foods that have unnecessary added sugar–hidden in things you might think are healthy, like almond milk, yogurt and peanut butter. Read your labels and choose brands without.

• Create a nourishment menu of 10 sugar-free ways to experience sweetness. For example, a cup of peppermint tea, a bubble bath, a call with a good friend…

• Get real about your life. Are you truly fulfilled? Or are you using sweets to give yourself a pleasure hit?

If sugar’s got a hold on you, I’m here to help! Book a 20-minute call with me.

3 Ways to Find Hope and Healing After Hardship

Who else is ready for a fresh start?

I don’t know about you, but it seems to me that the times, they are a-crazy...

Personally, 2024 brought its share of challenges—Hurricane Helene uprooted life here in Western North Carolina as Rob and I navigated moving houses during the storm, all while managing care for my father, who is bravely living with Parkinson’s disease back in the Midwest.

At the same time, the broader world seems heavy with fires in California, ongoing conflicts in the Middle East and Ukraine, and turbulent global politics—it’s easy to feel as if the world itself is burning. 

And yet, amidst all this, there have also been bright spots—moments of resilience, connection and hope. I'm sure you've faced your own set of challenges this year, but I hope there were silver linings for you too.

Just as wildfires, hurricanes, tornadoes and other “acts of God,” as the insurance companies call them, clear the underbrush and rejuvenate the landscape for new growth to flourish, our own challenges can lead to unexpected transformations.
 
Natural cycles demonstrate that destruction is not the end, but rather a crucial step in the cycle of renewal. Ecosystems adapt and evolve, showcasing resilience and regeneration.
 
This powerful example encourages us to lean into our difficulties, knowing that they can pave the way for new beginnings and vibrant opportunities.

If this sounds impossible, I hear you, and there are ways to feel hopeful after disaster strikes.

3 ways to find hope and healing after hardship

1. Cultivate a support network: Surround yourself with friends, family, mentors or support groups who can provide emotional support. Connection with others can foster a sense of belonging and hope. 

2. Practice gratitude: Regularly expressing gratitude can shift your perspective and help you recognize the positives in your life, even during tough times. 

3. Set small, achievable goals: Focus on setting small, manageable goals that can lead to a sense of accomplishment. Celebrate these small victories with a happy dance!

As we march further into 2025, let’s rebuild, grow and transform together! What does your fresh start look like? 

If you’re feeling stuck or need support, reach out! In addition to our yoga community, my Vibrant Living Circle and private coaching programs are here to help you thrive.

We’re in this together! 🌟

Embrace Radical Self-Care: Nourish Yourself for the Holidays

Ho, ho, ho! The holiday season is upon us, and while the lights are twinkling, it’s easy to forget the most important person on your list: YOU! 

I get it, who has time to indulge in selfish acts now? But what if self-care isn’t selfish? What if it’s the greatest gift you can give–not only to yourself–but to everyone around you?

This year, sprinkle some radical self-care into your holiday mix to ensure you’re feeling fabulous before Cousin Mildred arrives.

Three tips to help YOU nourish YOU during the festive frenzy:

1. Create a mindfulness ritual

Imagine: a cozy corner, a soft blanket, and you sipping a cup of tea while the world buzzes around you. Dreamy, right? Dedicate just a few minutes most days to a mindfulness ritual. 

Whether you’re meditating, breathing like a Zen master, or simply enjoying a moment of peace & quiet, this little slice of tranquility will help you dodge stress like a pro.

2. Soup for the soul

Warm your soul and nourish your body by whipping up a delicious pot of soup. If you need a little inspiration, check out some of my favorite, yummy soup recipes in my downloadable Cozy Soup Recipes packet. Not only will these hearty soups fuel your body with nutrients, but they’ll also wrap you in comfort on chilly days. (Plus, don't miss my quick tips on beating the winter blues.)

3. Establish a Tech-Free Zone

In a world where we’re glued to our screens more than ever (yes, even during family dinners), it’s time for a digital detox! Start by enforcing a no phones at the table rule, and enjoy some good old-fashioned conversation. 

Dining solo? While it’s tempting to scroll when you’re alone, meal times are the perfect opportunity to savor every bite, fully noticing the flavors and textures, and truly enjoy the experience as a delightful moment, just for you. 

So, this holiday season, let’s make a pact to prioritize radical self-care! 

You’ll not only feel amazing but also have more joy to share with your loved ones. Remember, you can’t pour from an empty cup—so let’s fill yours to the brim.

Cheers to a fabulous, self-nourishing holiday season! 🎉✨

Need a little help prioritizing your own self care? Reach out, it’s what I do!

Thank YOU!

As we get ready to gather around our tables this Thanksgiving, I want to take a moment to express my heartfelt gratitude for you—members of this amazing community committed to aging healthily. 

Thank YOU for being here. 🙏

Even though we sometimes get lost in the build up, it is nice to remind ourselves that the true spirit of the holiday is to reflect on our blessings.

So right now, this very moment, I invite you to take a moment to appreciate the people and things –big or small–that bring you joy, connection and peace. Whether it’s a warm cup of tea, a heartfelt conversation, or the awe of a sunrise, these are the moments that enrich our lives.

In case you need a little nudge, here are some sentence starters to inspire you:

• I’m grateful for three things I hear:

• I’m grateful for three things I see:

• I’m grateful for three things I smell:

• I’m grateful for three things I touch/feel:

• I’m grateful for these three things I taste:

• I’m grateful for these three animals/birds:

• I’m grateful for these three friends:

• I’m grateful for these three family members:

• I’m grateful for these three things that I already have:

Wishing you a warm and joyful Thanksgiving overflowing with love and all of your favorites. Now, please pass the Tofurkey!

With gratitude,

Lisa

How are you doing, really?

With the shadow of recent natural disasters, the aftermath of the election, and ongoing global conflicts, I wanted to take a moment to simply say hi, and see how you’re doing?

In times of chaos, it can be easy to overlook the little things—those small comforts that become significant when they’re gone.

In the days and weeks after Hurricane Helene hit our community of Asheville and beyond, I realized just how much I had taken for granted:

• Running water for showers, baths, dishwashers & washing machines

• Flushing

• Cell service

• Internet access 

• Gasoline at the pumps

• The ability to use my credit card

• Electricity & fully charged devices

• The joy of eating out

• The convenience of ordering carryout

• Grabbing a latte

• Safe roads

While we’re still waiting for safe drinking water, it honestly feels like a small concern now that we can flush! 😄

As is enjoying my morning cuppa in the buzz of my local coffee shop–a simple joy and connection I had very much missed. 

Whether it’s the warmth of the sunshine, the comfort of a meal shared with loved ones, or the pleasure of a quiet evening at home, let this serve as a reminder that those little things are anything but little…

Take care of yourselves and each other.

With love,

Lisa

“Enjoy the little things in life, for one day you'll look back and realize they were the big things.” -Kurt Vonnegut

A PSA about PSLs

I know that with the impact of both Hurricanes Helene and Milton still fresh in our minds, especially here in Western North Carolina and nearby Florida, thoughts of a seasonal favorite like the Pumpkin Spice Latte from Starbucks may seem trivial right now. However, as we navigate these challenges, it's also a good time to reflect on the importance of our health, including the awareness of sugar addiction.

With that in mind, I want to respectfully share an important PSA, about those PSLs.

Did you know that a grande pumpkin spice latte from Starbucks made with almond milk contains: 

• 4 pumps of pumpkin spice syrup, which is: SUGAR, condensed milk, a small amount of pumpkin puree, and then some natural coloring and flavors, salt and potassium sorbate (preservative.)

• Whipped cream, which contains: cream, mono and diglycerides (which are food additives) and carrageenan (a thickener)

• Vanilla syrup: MORE SUGAR, natural flavors, potassium sorbate again, and citric acid

• Their proprietary almond milk which lists SUGAR as the second ingredient

• Pumpkin spice topping: cinnamon, ginger, nutmeg, clove, and sulfiting agents (wtf?)

This all adds up to 390 calories, 14 grams of fat (9 of it saturated,) 50 grams of sugar, and a whole slew of mysterious ingredients.

50 grams of sugar

The daily recommendation for added sugar is only 25 grams or about 6 teaspoons.

That pumpkin spice latte you’re slurping has nearly 12 teaspoons of sugar dumped right into your morning coffee, and double what the American Heart Association recommends you consume in an entire day. Add a muffin? Lordy, you don’t even wanna know…

Would you knowingly pour out 12 or more teaspoons of sugar and eat it with a spoon? I didn’t think so.

Why is this important? Because too much sugar can be a major contributor to a whole load of health problems, such as: 

• weight gain

• heart disease

• inflammation

• insulin resistance

• type 2 diabetes

• cancer

• depression

• Alzheimer’s and other dementia diseases

The problem is, we love sugar! We’re hooked, for real. Experts agree sugar can be as addictive as cocaine because eating the white stuff releases opioids and dopamine in our bodies.

Maybe you don’t stand in line at Starbucks to grab a grande pumpkin spice latte. Good for you. 

Maybe your sugar drug of choice is Coke, cookies, ice cream or even what you thought was a healthy option for breakfast—low-fat vanilla yogurt…

Whatever your vice, sugar addiction is one of the main reasons people just like you join my Nourish & Energize Fall Reset, and when they take a break from the white stuff, these are some of the benefits they experience: 

• more energy

• less bloat

• freedom from sugar addiction

• dramatic weight loss

• less inflammation

• better mood

• retrained taste buds that enjoy the natural sweetness in healthy foods such as fresh fruit and veg

What do you say, isn’t it time to slay your sugar dragon?

Registration for my Nourish and Energize Fall Reset is open now

Starts on November 4

Early birds save $50 with code: SAVE50 if you register by October 28.

Not only are you going to receive delicious inspiration on how to nourish and energize your body every day without added sugar, you’re going to remember just how sweet real foods can be.

And when you’ve completed the reset, I’ll show you how to transition into a long-term healthy lifestyle that will maintain your results.

Have questions?

Send me an email and we’ll have a chat.

You can be free from sugar addiction.

I look forward to supporting you during our reset.

Sweetly,

Lisa

How much movement do you need?

Happy almost fall! As the days get shorter and cooler, I find myself indoors more often, curled up with a good book, and one book on my nightstand right now is Outlive: The Science & Art of Longevity, by Peter Attia. 

The tome is full of tons of advice on how to live a long and healthy life, but there was one recommendation that jumped off the page at me; Mr. Attia suggests that exercise is the most important tactic for longevity.

Is movement really the most important thing we can do to age healthily? I can’t say. But I do know that moving your body isn’t just important; it’s non-negotiable if you want to feel fabulous and age well.

Think of moving your body as your secret weapon against all those pesky health issues that can creep up on you—like that uninvited guest who just won’t leave.

Regular activity offers these benefits:

• Helps you maintain a healthy weight 

• Steadies your blood sugar 

• Improves your heart health

• Boosts your metabolism 

• Prevents the dreaded afternoon slump 

• Helps you focus

• Releases dopamine, AKA the "happy hormone," which makes you feel..well…happy!

Regardless of your longevity goals, moving your body can pay dividends in how you feel, how you look and the positive energy you exude. By keeping your body moving, you're setting yourself up for enhanced wellbeing in the present moment, and down the road.

According to the CDC, adults need at least 150 minutes of moderate-intensity physical activity a week, plus two additional strength training sessions each week.

Peter Attia says that we need three hours (180 minutes) of movement per week, to include stability, strength, aerobic and anaerobic sessions. 

No matter your current activity level, commit to moving your body, most days, in a variety of ways.

So, go ahead—move it, groove it and own your day and the rest of your life!

Show Your Phone Who's Boss

According to the New York Times, the U.S. surgeon general has been pushing for warnings on adolescent phone use for years; most recently, Dr. Vivek Murthy advocated for a warning on social media platforms and its effects on mental health. 

Whether you’re an adolescent, the parent of one, or an adult yourself, it is time to get real about device use and its effect on your sleep and health.

If your cell phone is the first thing that you pick up in the morning (other than to turn off your alarm), you’re setting yourself up for a stressful, anxious day.

If your phone is the last thing you touch and look at before turning in, you’re setting yourself up to toss and turn.

“But I find it relaxing to scroll social media before I turn in!” Sorry, no. You might think so, but your brain disagrees. The blue light emitted by your devices messes with your melatonin production (how many of you are taking melatonin to help you sleep?) and device use, especially if social media is involved, is both psychologically and physiologically stimulating.

Your brain reacts to this stimulation by sending cortisol and adrenaline to your system, putting you in fight or flight mode. Your brain thinks you’re being chased by a tiger, which I’ve never found very relaxing.

If any of this resonates with you, try implementing a “power down hour,” and power down all devices at least one hour before bed.

Then download my free guide for even more tips and tricks to reduce your screen time and get into chill mode.

Savoring Summer Veg

Can you believe it? We're in the final stretch of summer! 😎

As the days grow just a little bit shorter and the kids head back to school, it’s the perfect time to soak up the remaining rays of summer’s sweet sunshine. Whether it's one final paddle boarding adventure, going barefoot in the yard, or visiting your local farmer’s market for all the yummy end of summer produce, this transition offers the opportunity to savor the simple pleasures of summer before the leaves begin to fall.

Keep the party going by treating yourself to summer’s vibrant veggies–juicy tomatoes, crisp cucumbers, crunchy peppers, snappy green beans, seductive eggplants, sweet corn…the list goes on!

One of my summertime favorites is the classic French dish of ratatouille, a mélange of summer veggies that instantly transports you to Provence.

Join me in the kitchen as I show you how to prepare this quintessential summer dish in the Veg with Lisa episode below. Get ready to tickle your tastebuds!

Here’s to enjoying the last bit of summer!

Will soy give me breast cancer or man boobs?

Will soy give me breast cancer or man boobs?

Recently, a client asked me if soy is good or bad. Here's the scoop:

Soy won’t give you breast cancer, man boobs or infertility. But is it healthy? That depends on what kind of soy you’re eating and how processed it is.

Whole soybeans and edamame? Good stuff.

Tofu, tempeh, and unsweetened soy milk? Also good—minimally processed.

Watch out for ultra-processed soy foods like fake meat, TVP, and protein powders. They're often packed with weird ingredients, sodium and fat. Also, go organic to avoid GMOs and nasty herbicides like glyphosate (Roundup).

So, love your soybeans and read those labels!

P.S. Confused about what to eat to feel your best? Reach out, I can help!

Looking for a delicious way to enjoy tofu?

Drink up, Buttercup!

How's your summer shaping up? Are you feeling vibrant, energetic, and alive? If not, your nutrition might be the culprit...

School may be out for summer, but here's a pop quiz for you!

Which of the following six essential nutrients do you think is most crucial for our bodies? 

• Vitamins

• Minerals

• Protein

• Fat

• Water

• Carbohydrates

Believe it or not, it's water. Plain, colorless H2O. 💧

Water hydrates your entire system, helping you to stay energized, have glowing skin and flush toxins.

Staying hydrated helps with:

• Weight loss 

• Blood sugar regulation 

• Decreased risk of kidney stones

• Slaying sugar cravings

• Healthy blood pressure

• Preventing muscle cramps

How much water should you drink?

Aim for at least 50% - ⅔ of your body weight in ounces.  Your individual requirements depend on factors like weight, activity level, climate, and diet choices (including alcohol and caffeine). For instance, if you weigh 150 lbs:

• Half: 75 ounces

• Two-thirds: 100 ounces

For my best hydration secrets, plus some refreshing summer recipes, download my summer hydration packet below!

Reflecting Journaling Exercise - 6 Month Review

Happy summer! Can you believe it’s already July?! 😎

How’s the first half of 2024 been for you? Wait! Before you answer that, hold on for just a sec…

We tend to be good about noticing all of the things we have not done or don’t know how to do, and not so good about recognizing the amazing things we have accomplished and the tools and skills we do have.

Now, let me ask again, and here’s a fun 2-part exercise for you to use to answer that question:

Part 1

• On a piece of paper make two columns.

• In the column on the left, brainstorm a list of all of the things you are proud of doing, accomplishing, finishing, anything at all…since January 1 of this year. It might be helpful to get out your calendar and look back through the months. Put some relaxing music on and write for at least 10-15 minutes.

• In the column on the right, next to each accomplishment, write how you did it. What habit, strategy, mindset, skill or way of being did you employ?

Part 2

Now, get out your crystal visioning ball, and what are you going to be most proud of at the end of December 2024?

Happy reflecting! And in case someone doesn’t tell you today, I am PROUD of YOU!

This will change your life!

Let me ask you a question: Do you tend to focus on the worst-case scenario?

Do you worry about failures or setbacks that haven’t even happened yet?

If you do, I get it - know that you are not alone!

Have you ever heard of Murphy’s Law? 🤪

As humans, our brains are wired to respond to negative information more than the positive. This is evolutionary.

Thousands of years ago, our ancestors were in pure survival mode, and learned that staying alert to threats like lions, tigers and bears, played a useful role in living to see another day.

What you focus on grows

Fortunately, unless you’re in an episode of Survivor, this hardwiring is not as useful as it once was. In fact, modern science tells us that what we focus on grows. So if we’re constantly tuned in to the worst-case scenario, then we’re more likely to attract a negative outcome over a positive. 

Best Case Scenario Journaling

Enter a powerful, science-backed practice that can help shift your mindset and transform your life, in less than five minutes a day!

Best Case Scenario Journaling is a simple, yet impactful practice that involves envisioning and writing about the best possible outcomes. Rather than focusing on all that could go wrong, this journaling encourages you to explore the realm of possibility and dream big rather than getting stuck in fear and uncertainty.

Worry is praying for something you don’t want to happen

By consistently engaging your brain in the opposite of worry, you train your mind to seek opportunities and solutions that may have previously gone undiscovered. 

The power of visualization

Best Case Scenario Journaling goes beyond mere positive thinking; it incorporates the power of visualization. As you imagine and write about your best-case scenarios, you vividly imagine the details and emotions associated with your desired outcomes. It fuels your creativity and helps you find possibilities you may never have dreamed of.. In the words of Tony Robbins, “Where focus goes, energy flows…” 

And in turn, what you focus on grows! 

Try it

Ready to give it a go? It’s super simple. 

• Set your timer for five minutes. 

• Use that time to write your best case scenario - you can visualize the best possible outcome to a challenge you’re facing, for your day, or unleash your imagination picturing your wildest dreams for the future!

Try it for just five minutes a day, for five days in a row and see how you feel.

Let me know how it goes!

PS: If you could use a little support rewiring your brain, reach out! I’m your biggest fan! 

Clutter zapping your energy?

I have some exciting news I’d love to share - I successfully grew radishes in my garden this year! Whoo hoo!

Not impressed?

Well, every year I plant radish seeds, but rarely do I actually grow radishes, so it feels like a pretty big accomplishment to me!

Radishes as teachers?

Welcome to the quirky world of garden philosophy, where even the humble radish can teach us a thing or two about life. Picture this: you’re out in your garden, surrounded by rows of vibrant veggies, when suddenly, you come face to face with a dilemma - those radishes are getting a little too cozy for comfort.

These little radish babies may seem innocent enough, but when they start growing too close together, it’s a recipe for disaster.

Just like that overflowing junk drawer in your kitchen, sometimes life can become cluttered with too much stuff. But fear not, intrepid gardeners of life, just as we thin radishes to give them room to flourish, we too can declutter our lives to make space for growth.

The dreaded chore

Thinning is a delicate dance of pulling out the extra radish babies to give the remaining ones room to thrive. For me, it’s a difficult process - I’m often reluctant to uproot them, even though I know it’s necessary. And often it reminds me of clearing the clutter in other areas of my life.

Just like pulling out those unsuspecting radish sprouts, clearing clutter isn’t always easy. It requires us to make tough decisions and bid farewell to the things that no longer serve us. Yet, with each cluttered corner we conquer, we create space for new adventures and opportunities to bloom.

So, the next time you’re knee-deep in radishes or buried under a mountain of clutter, remember this whimsical tale of garden wisdom. Embrace the chaos, lean into the quirkiness, and know that just like those radishes, your life has the potential to be vibrant, abundant, and utterly radishing!

After all, just like a well-tended garden, a clutter-free life can flourish in surprising ways

Happy thinning!

P.S. Need a little help clearing your clutter and honoring your priorities? I’ve reserved a few spots on my calendar for a complimentary energy audit where I’ll guide you through a powerful exercise normally reserved for my private coaching clients. Spots are limited, grab yours now!