Stop the Self Bashing

The other day I met up with a client and her skin looked so good to me.  She was glowing and just very healthy looking so I had to compliment her on it.  She replied that she had a pimple that she was fussing over and proceeded to point out the blemish.  Honestly, I would never have noticed it if she hadn’t pointed it out.

It drives me a little crazy when you compliment someone and she deflects it with self-criticism.  I have another friend who has amazing arms.  If you compliment her on her arms she answers by saying how big her butt and thighs are.  Again, I don’t see what she sees.

Is it body distortion or are we just programmed to be self-deprecating or critical?  I am not sure but I’ve stopped playing that game.  I believe that our bodies are capable of great things and that we should nourish them well and take good care of them.  I can’t see being critical as a way of helping yourself change.

What you say and think becomes your reality.  Why not put good loving thoughts out there and start silencing the negative ones?  The next time your friends start on the I’m so fat or I’m so dumb talk don’t join the party.

If you are feeling unhappy with your weight or shape start making small positive steps to change.  Bashing yourself won’t change how you look and it will only make you feel worse.    Start making time for exercise and swapping out an unhealthy food choice for a better one.  Make that soda a water or eat a salad instead of all of the french fries. Your energy and your confidence will spike and that will empower you to make other healthy changes.

Feeling like you need help in the healthy habits area?  Check out my website,,  for ideas or to schedule a complimentary 30 minute health consultation with me.

Tired, Overwhelmed, Snappish. Sound familiar?

I’ve had a lot of things change for me this week and I’ve not been able to plan everything due to a fluctuating schedule .  The changes are positive and I’m happy for them.  It just is a lot at once and I wasn’t managing things as well as I could.  Which left me tired, a little overwhelmed and bordering on snappish.

I made sure that I was cooking healthy meals and that those meals came together within 20 minutes.  Honestly, that was about all I wanted to deal with.  But I knew I needed more time for me or I was going to be majorly cranky.  So when an appointment was cancelled and a break came in my day I took advantage of it.

Out came the Lush Bath Bomb, bath pillow, a favorite magazine, and some herbal tea.  The soak was just the right thing to relax and soothe me.  Afterwards I put on my comfy pjs and did some journaling.  Then it was an early night for me.  Honestly, just writing about it makes me relaxed and ready for a nap!

There are a variety of ways to do some serious self-care and all of us have things that work best for us.  The trick is doing those things before you fall into the frazzled state and to keep the overwhelmed feelings at bay.  Life doesn’t always work that way so having some self soothing tricks up your sleeve is a handy thing to have.

What do you do to take care of yourself?  Do you make time regularly for you?

Like this?  Then sign up for my newsletter,, where you will receive more tips, recipes and juicy items.

The Key to Healthy Meals

It’s one of those days.  You had to work late, hit traffic or missed your bus on the way home, and you start thinking about dinner but remember you didn’t go grocery shopping. When you get home you’re scarfing down the chips or cookies that you had for a treat.  You’re a bit disgusted with yourself, you’ve eaten some major calories and still don’t have a plan for dinner.

I can’t stress this enough:  a little preparation goes a long way.   A stop at the grocery store, farmer’s market or where ever you shop ensures that you have healthy foods on hand.  A little planning will give you leftovers and emergency meals along the way.

I understand what it’s like, I had a similar night tonight.  I knew my husband was having left overs from his dinner on Saturday.  What I forgot was that I didn’t prepare anything for me!  Luckily when I looked in the fridge I saw I had eggplant, organic tomato sauce, zucchini and garlic.  I stir fried the veggies and added the sauce.  I always have grains in my pantry.  I didn’t want pasta but I had quinoa, which has enough protein so that I didn’t need meat or beans.  I went from nothing to a meal, with leftovers, in about 20 minutes.  And that’s with chopping the vegetables!

It could be that you freeze soup, sauce, or chili in single or double servings so that when you get home you have something you can pull out and heat quickly.  You can cook up a few different things over the weekend to have on hand throughout the week or just make a double batch when cooking during the week.  Finding out I could freeze brown rice and other grains was a huge score for me.

Preparation is about convenience for yourself throughout the week.  It’s the key to having healthy meals after a busy day.  It’s a way to keep your eating plan and not derail it with something that you will regret eating.

Have you been eating foods that you regret?  It might be time for a whole foods cleanse that resets your good eating habits.  Planning is also the key to having success and an easier time on this cleanse.  Go to and find out more about participating in this cleanse.



Feeling Sluggish, Tired or Out of Sorts? Try a Cleanse

Baked Butternut SquashI’m a foodie and in autumn I think of warm and grounding foods.  Foods that are a bit heavier and more satisfying than what I ate throughout the summer months. Butternut squash, pumpkin and asparagus all come to mind right now.  I’m thinking cinnamon and ginger.

I enjoy eating so I used to kind of dread the word cleanse, to me it brought up fasting, not chewing and pain.  But then I discovered whole food cleansing and realized that I could do this.  I could eat delicious seasonal meals that were simple, still sexy, and still reset my eating habits

So why does the body need a break?  You may have a pretty clean diet but still breathe in toxins from the air or absorb them through your largest organ, the skin, if your water isn’t filtered.  Maybe you drink socially, have a lot of caffeine, eat sugary treats or just a few too many healthy treats.  It could be that you’re having a little too much pasta, bread, potatoes or cheese.  Many of our convenience foods have ingredients that our bodies do not recognize as food and they confuse our system.

It might be that you’re stuck in a rut and not sure of what your next step should be.  Your imagination could be blocked and shutting down your creativity.  If you find yourself irritable and not really sure why you might want to give a cleanse a try.

A cleanse is not a fast.  It’s more of a rejuvenation and a reminder to feed your body what it really needs and not just what you are craving.  It’s something I like to do, especially in the spring and the fall, a sort of prep for the upcoming seasons.  In the autumn we are prepping for winter, clearing congestion out so our immune system is in top form and can resist colds and flu.

Think this is something you would like to do?  I am offering a seasonal cleanse that includes:

Daily email support

An information packet that lets you know what to do before, during and after the cleanse

A recipe booklet full of seasonal recipes

Intrigued? Click here for more information

For a simple butternut squash side dish:  cut squash in half lengthwise and scoop out the seeds.  Place in a baking dish with 1/2 cup of water and cover.  Bake at 350 F for 40 minutes. Make it sexy:  sprinkle with cinnamon, nutmeg and ginger.  Use the left overs in place of pumpkin for a smoothie.

1/2 c canned or fresh roasted pumpkin
1 c unsweetened vanilla almond milk
1/2 large banana
1 -2 tsp maple syrup (omit and it’s cleanse friendly)
1/2 tsp pumpkin pie spice (or more to taste)
2 Tbs ground flax-seed


Blend all ingredients until smooth, enjoy!

Serves 1

Track Workout for Runners – Repeat 400s

Today’s guest post is by Karen Welby.  Coach Karen is a Holistic Health Coach, Running Coach and Personal Trainer.  Today she shares a blog on building speed and learning pacing through track work outs.

Track Workout for Runners – Repeat 400s

Whether you’re training for a 5k or a half marathon, this workout is perfect to help you learn pacing. When I was a Cross Country Coach at Stevens Institute of Technology, we would run this workout every 3-4 weeks during the Cross Country season, increasing reps and decreasing rest (and speed) as the season progressed.
I recently had one of my half marathon clients run this workout and she did great – running every 400 faster than goal half marathon pace.

Running Workout = 16 x 400meters with 60-75 seconds rest

The breakdown:
Warm up for 1 mile run – nice and easy
Stretch – A mix of dynamic and static stretching
(4) 50- 70meter strides (Running at 75% of all out pace) This gets the legs moving and blood flowing.
Head down to the starting line. You will be performing 16 400s (400 meters = 1 lap, so 16 laps) at slightly under goal race pace. If you have any questions about pace, tweet me @coach_karenw.
The rest between each 400 is 60 – 75 seconds.
Cool down for 1 mile – nice and easy
Download the 400m spreadsheet here to record your times: 400M Repeats Track Workout.
The goal of this workout is to get you moving faster than race pace with rest, so that running at race pace with no rest feels comfortable.
About the Author: Karen Welby is a certified Holistic Health Coach, Running Coach and Personal Trainer.  For more about Karen’s integrative health and fitness coaching programs, visit Run With Nutrition. She can be found on Twitter(@coach_karenw), Facebook (Run with Nutrition) and Pinterest (coachkarenw)

Taking Charge of Your Health

“Let food be thy medicine and medicine be thy food.” Hippocrates said.  I believe that food is one of the best ways to take care of yourself.  A healthy clean diet goes a long way to  preventing disease and keeping you energized.  It supports you in you daily life in a way nothing else could.

But I also believe that there is a time for medicine and for taking care of yourself with preventative measures.  We tend to only go to the doctor when we are sick.  To have health care you need to schedule a visit when you are feeling well and get yourself checked out.  Otherwise you’re just participating in sick-care.

This morning I had blood work done for my physical. While I don’t enjoy going, it was not really a big deal.  Honestly, the worst part for me is not eating breakfast when I want to.  The lab takes appointments now.  One tube of blood, a little urine sample and I was on my way out the door 15 minutes after I arrived.

 I’ll have a follow up visit with my primary doctor to discuss the results and see if there are any areas that I need to tweak.  I’m not expecting anything other than my iron not being as high as it could be, but I like to be certain.  And if something else does show up then I can work on correcting it.

I have family and friends who prefer not to know if something is wrong.  As if not knowing is going to make them better or change their diagnosis.  I get being afraid but being informed gives you some choice as to what to do as well as a chance to change the outcome.  A lot of diseases are reversible and can be affected by diet and exercise.  And if it requires further attention you should be able to avail yourself of it.

So take charge of your good health and schedule that appointment you’ve been putting off.  Take someone along for moral support if you need to, but just go.

Running With Friends For a Push

I was at the park on Saturday participating in a fun run sponsored by one of our local running clubs.  I like the camaraderie of running in a group.  It pushes me to run faster in a shorter run and it takes my mind off how long I’m going in a long run.  In this group no one ran at my speed, which was still fine.  I had people to speak with before and after the run and who waved and offered encouragement during the run.

I am not a fast runner and I’m okay with that.  I do want to work on my speed but I am more concerned with finishing a half marathon than running a 9 minute mile.  I’d rather finish smiling than hurting and sucking air.  On the other hand, I want my times to improve with each run; especially if it’s on a course I’ve run before.

We all know that feeling of ugh, my time could have been better.  We think I should have run harder, faster or smarter.  I say be grateful for what your body did for you that day.  Maybe you were not at your physical or mental best but you finished.  Maybe you could have trained harder but you didn’t and you still finished.  Your body did something amazing for you, thank it.  Figure out what didn’t work for you and concentrate on improving that for your next race.

On another note, that morning another runner asked me what I thought of him eating meat.  I answered that we need protein and meat was definitely one way to get protein in.  He explained that he used to eat more carbs but he wasn’t feeling his best.  Since he started adding lean meats in he feels much better.  I think it’s brilliant that he listened to his body and fed it what it truly needed to function more optimally.

Protein is what helps repair the micro tears our muscles endure from running.  People who participate in endurance sports need slightly more protein than an average exerciser.  On average a person needs about .04 grams of protein per pound of body weight but when training for an endurance event you want to bump that up slightly to a range of .05 – .07 g per pound.  (a 150 lb athlete would need about 75 – 112 g of protein).

Most of us get adequate amounts of protein in our daily diet without even trying.  If you aren’t feeling your best it is wise to listen to your body and see what it wants/needs.

Need help figuring out what foods make you feel your best?  Not sure where to start with a healthy eating plan?  Send me an email,, to schedule a 30 minute consultation so you can decide if working with me is right for you.  You can also visit my website,, for more information.