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Just after Thanksgiving, I began recognizing the telltale signs of a COVID infection. Headache, fatigue, coughing, I just felt miserable. After trudging my way to the walk-in for the dreaded nasal swab, my results "lit up like a Christmas tree". I was positive. Mask in hand, I returned home to my bedroom where I would quarantine for 14 days to prevent spreading this to my more vulnerable family. Admittedly, I had it easy. I am a healthy person, my symptoms were mild and I got out of making dinner and doing the dishes for 14 days as I could not risk exposing my family. Hey, gotta find the silver lining, right? Undoubtedly, my worst symptom appeared around day four of quarantine. As I prepared to work from home, I embarked on my morning routine of sitting quietly as I plan my day over a fresh brewed cup of coffee...but something was different... I could not smell the awakening aroma of the beans as they infused with the hot water! I could not taste the hazelnut flavoring that tantalize my taste buds! COVID had stolen my sense of taste and smell! A panicked google search entailed..how long will this last? Will I ever taste and smell again? As with any google search, I began focusing on the small percentage whose taste and smell may take months to return while in rare cases some may never have the luxury of these senses ever again. Cue the deep breath!After a few tasteless dinners, I decided it was time to take matters into my own hands. Spicy foods to reawaken my taste buds and essential oil inhalers for my tired nostrils. I had no idea if it would work but it was worth a try. Two weeks (and it was a long two weeks) my taste and smell slowly began to return. A hint of smell as the beans were grinding in the coffee maker, a tingle on my tongue as the spicy red pepper flakes warned them. Did the essential oils and spicy foods really work? Almost three months later as I am cleaning out my email inbox, I come across a blog from my favorite essential oil provider, Eden's Garden. They had evidence from multiple studies that the use of essential oils could, in fact, help bring back the sense of taste and smell. Olfactory training with essential oils first took off with a study performed by German doctors in 2009. The study involved four different scent types–floral, fruity, spicy and resinous–represented by Rose, Lemon, Clove and Eucalyptus oil. Anosmic participants were instructed to smell each oil for ten second intervals, twice daily for 12 weeks. The results were very positive, prompting others to further study olfactory training with essential oils. Could my personal experiment be the reason my taste and smell returned? I will never know. While essential oils are not recognized by the FDA, they can be a powerful tool in your medicine cabinet. Whether diffusing, applying topically or using to clean with, these little brown bottles pack a punch. That said, though they may seem harmless as they are part of nature, some essential oils do have contraindications when it comes to medicines, pets, children, elderly and underlying conditions. It is important to so your research and consult a professional aromatherapist if you are prone to side effects. If you do plan to embark on your own experiment to get back your senses, I recommend the Eden's garden brand. They are sustainably sources, non-toxic, vegan and animal friendly. Most importantly, they are 100% essential oils with no synthetics or added fragrance. I have also created a 4-pack of Essential Oil Inhalers that include the oils mentioned in the original 2009 study::
SafetyEssential oils can be potentially dangerous. If you are pregnant, nursing, taking medication or have an underlying medical condition, please seek the guidance of a licensed Aromatherapist.
So... what have you missed most about your loss of smell or taste? What personal tricks have you tried and found success? Share in the comments! Living in New England, one thing is guaranteed this time of year... My skin will be screaming for moisture! I can predict during the coldest months the pain of cracked knuckles and flaky arms and legs. Throughout my life I have been burdened with dry skin. While this was a blessing in disguise when my siblings and peers were dealing with the oily acne stages of puberty, (I can count the number of pimples I had in middle school on one hand) I was never able to outgrow my dry skin. Drug store lotions proved ineffective, Vaseline filled cotton gloves at night were uncomfortable and the OTC creams were too greasy, too stinky or too chemically to use. Enter Shea Butter!After some deep and heavy research (read: Pinterest scrolling) I learned about Shea butter. This thick, rich, nutty scented butter originates in Eastern and Western Africa. It is hard when cold but melts easily when rubbed between the hands to create a protective layer on skin. When mixed with beeswax and jojoba oil (another nourishing oil), an amazing salve is created that moisturizes and protects, without the harmful chemical of medicinal or drug store products. Make your own!I have since started making my own hand salve and stock up this time of year. Interested in making your own? It really is quick and simple. You will need a double boiler (a glass pyrex or mason jar placed in pan of 1" of boiling water will do the trick) and a glass or wood stirring rod. Add 1 ounce of jojoba oil and 1/2 ounce beeswax pellets to the top of your double boiler and allow to fully melt. Remove from heat and add 1.5 ounces of shea butter. Ensure accurate measurements with a food scale. Stir until melted. Pour into a 4 ounce container such as a mason or metal tin. Allow to cool slightly then add 20 drops of Lavender Essential Oil. Cover and allow to harden. A little of this body butter goes a long way. To use, scoop a dime sized amount out and rub between your palms to melt. Apply the warmed butter to your dry skin until absorbed. This butter will leave a protective layer that may at first feel greasy but it will absorb and leave behind a soft smooth layer. If you suffer from dry skin or are looking for a hydration boost during the cold winter months, give this butter a try. Experiment with other scents by switching up your essential oils. These also make great gifts!! Not ready to invest in the ingredients and materials? This product is now available for purchase.
What are your secrets to keeping your skin hydrated during the cold dry winter? Please share your tricks in the comments...I am always looking for new ideas! Your body is a complex machine made up of systems working together to function at its best. Just like any machine, your body needs fuel or energy to run. Choosing the best fuel for your body is important. What is good for someone else, may not help your body achieve optimal functioning. One thing rings true, however, everyone should avoid fuel that is loaded with chemicals. The human body is not capable of recognizing and using them. They become toxic and cause illness and disease. Choosing the proper fuel and avoiding toxic options can help prevent illness, give you lasting energy and promote good health and longevity. In a culture where processed foods outnumber the healthy options, how do you know what to choose? Fancy labels and marketing make many processed foods appear healthy, but the truth in these foods lies in the beyond the marketing on the front of package in the ingredients label. Turn to the side of the package and get to know what was put into the food and do your best to avoid the following ingredients as a start to cleaner eating: High Fructose Corn SyrupThis cheaper version of naturally occurring sugars found in fruits is derived from cornstarch. It has grown in popularity as a less expensive alternative to making food sweet and can now be found not only in candy or cookies, but also sauces, ketchup, soups and salad dressings. Why should you avoid it? HFCS has been linked to obesity, inflammation, cancer and diabetes. Instead: Reach for foods with naturally occurring sugars like fruit. When your sweet tooth strikes, chose sweeteners such as honey or maple syrup. Hydrogenated Oils (Trans Fats)This chemically enhanced fat was created to increase the shelf life of foods and enhance flavor and texture. It has since been banned but companies are allowed to include trace amounts. Learn to read INGREDIENTS and look for terms such as "Partially Hydrogenated" or "Hydrogenated" and place them back on the market shelf to live a long long life there! Why should you avoid it? Trans Fats have been proven to increase LDL or "bad" cholesterol which could lead to heart disease or stroke. Instead: Choose foods high in healthy fats such as avocados and nuts. Opt for extra virgin olive oil vs. vegetable oil when cooking. Artificial ColorIn his book Food Rules, Michael Pollan writes, "Don't eat breakfast cereals that change the color of your milk". Artificial color found in popular sugary cereals, sodas and rainbow colored candies as well as condiments, baked goods and even foods like pickles and beverages.
Why should you avoid it? Artificial color, usually listed in the ingredients as Red, Yellow or Blue followed by a number, have been linked to attention deficit hyperactivity disorder (ADHD) in children, thyroid cancer and allergies Instead: Focus on whole foods that do not add artificial dyes. Mindfulness...What is it? How does it work? Is it just a passing trend? Undoubtedly you have heard the term mindfulness. Perhaps it was a course promoted through social media to "sign up for 8 weeks of meditation", a reference in your favorit podcast or your employer looking to add Self Care to your list of To Do. It seems as though everyone from accountants to zen yoga instructors are all jumping on this bandwagon...but what is it really all about? What is MindfulnessDr. Jon Kabat-Zinn, founder of the UMASS Medical Stress Reduction Clinic, defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”. In simpler terms, it is noticing how you feel in the present moment by focusing your awareness and quieting the busy mind. Mindful practice (and yes, it is a practice that needs to be done consistently to master) comes in many forms such as meditation, guided visualization and yoga. Instead of thinking of it as a way to get rid of all negative racing thoughts, consider it more learning how to live with thoughts and emotions and have control over your response to them. How does Mindfulness help?The benefits of Mindfulness reach into many dimensions of health. A consistent practice can decrease blood pressure, decreases feelings of depression and anxiety, increases cognitive function and memory and can boost immunity. Getting StartedThe best thing about mindfulness is you do not need any equipment, just your breath and seat. Find a quiet spot where you will not be interrupted and can sit for 10 minutes. No need for fancy mats or pillows, the chair you are sitting in now, the floor or even your bed will do just fine. I actually take a few minutes when I get to the gym to sit in my car...there really are no rules! Eyes closed or open? That is up to you. If your mind is constantly wondering what is going on past your closed eyes, keep them open and rest your gaze gently a few inches in front of you. Keep an active spine. If lying in bed as you prepare for sleep. lie on your back or in a comfortable position. Now What?The thought of sitting still for 10 straight minutes may seem intimidating. Start slow. Aim for a 2-3 minute meditation. Take advantage of the many free meditations available through apps or online. A few of my favorite include Calm, FitOn, and Yoga with Adriene. As you practice, you will learn to acknowledge your wandering mind and allow forgiveness when your find your thoughts drifting. As with any skill, the more you practice the better you will get. You may find yourself sitting for longer sessions and using it to cope with different situations and emotions. Be sure to find a time where you can practice consistently each day. It should be as important as bushing your teeth or taking your vitamins. Do you have a mindful practice?What is your favorite mindfulness practice?
Leave me a comment and tell me how you incorporate mindfulness into your daily routine. CONFESSION! I LOVE MEAL PLANNING!!! I schedule time on Saturday or Sunday (depending on my plans for the weekend), pour myself a cup of coffee, spread out my recipe printouts, open my calendar and make sure I will not be interrupted and begin strategically planning what my family will be willing to consume and what I will be willing to make for dinner during the upcoming week. I am a total meal planning geek, but I also know that not many follow in my passion for pre-planning and prepping. However, taking a quiet hour one day a week can free up time later, save money and reduce waste. My meal planning start came from wanting to lose weight and track portions but I now enjoy the benefits of fewer leftovers being tossed in the garbage and quick grocery store runs. Sound good? Check out my 4 steps to successful meal planning and maybe you will join my meal prep tribe! Grab a pen and notebook and let's get started... STEP #1: Check Your CalendarThere is nothing worse than getting home a little later than usual, pulling out the ingredients for tonight's dinner and realizing your recipe takes one hour to marinate and another hour to roast. Prior preparation could have prevented this frustration that may result in an unhealthier food delivery fix. Step one of meal prepping is to know how much time you will have to cook a healthy meal each night. Some days you will have time to try that new recipe you printed from your favorite foodie while other nights it will be a crock pot dump and go so dinner is ready when you get home. Start with a notebook or print my Meal Plan Worksheet, and write down the days of the week. Under each day, list appointments and their times so as you plug in your meals, you will choose meals you can create given your time and stick to healthy eating. STEP #2: Browse Your Recipe Stash In addition to being a meal planning geek, I am also a recipe hoarder. I have Pinterest pages, printouts and have been known to quietly tear a recipe or two from the magazine in a waiting room now and then. I have a nifty little system to categorize them too, but that is a whole other blog! I am sure you, too, have a library of recipes including family favorites and recipes you are dying to try. It is time to pull out your stash. Open your Pinterest and grab your cookbooks. Start browsing. Begin plugging in meals each day that will fit your schedule also keeping in mind the energy necessary to create the meal. Will you be too tired for all those steps? Maybe hold it off for the weekend. Include all your side dishes as you plan entrees. Remember what the purpose of dinner is, to fuel your body and provide it the nutrients it needs for good health. Don't skimp on the veggies and whole grains as you create your weekly menu. Once your list is complete, I suggest posting it somewhere visible. This step will help hold you accountable to healthy meals and quiet that voice that tries to influence you to just call for a pizza. Check out my Dry Erase Menu Board displayed in my kitchen pictured here. (Total geekiness!!) If you are looking for something similar, try this framed menu board or maybe something a bit more discreet like this magnet menu board for the refrigerator. You can also print a copy of my meal plan worksheet or use a simple notebook and pen. Just make sure you post it where you will see it and be reminded of the game plan! BONUS: Having your meals for the week visibly posted keeps your kids from constantly asking "What's for dinner?" STEP #3: Make a ListAs you plug in each meal, create your grocery list including the ingredients you will need to make each meal. This is also a good time to take inventory of staples like herbs and spices, pantry items and sauces you already have on hand. Knowing what you already have avoids spending money mindlessly and prevents waste. Keeping an organized pantry is a great strategy to healthier eating, but alas, it is another topic for another day. You can obviously jot this down on another page in your notebook or use my printable grocery list that helps organize your list by department, saving you from traveling aimlessly through the grocery store (and yes... I do have strategies for grocery shopping too. I did mention I am a geek, right?) When you head out to the store, go with a mindset of sticking to your list. You have taken time to plan healthy meals, do not sabotage your efforts by falling victim of marketing strategies that hope you will throw those temptations into your cart. Plan your visit accordingly during non-peak hours, don't go hungry and remember your reusable bags (environmental health is part of your wellness journey) STEP #4: PrepOK, so this step isn't really part of the meal planning, but I recommend you do this extra credit step. Upon your return home as you unpack, consider what items you can pre-prep to save time during your week. Wash and chop fruits and veggies, throw together the ingredients for the slow cooker, separate meats into portions to marinate and seal and store ingredients by meal in your pantry and refrigerator. Yes, this step does take a little more time but it I promise it will save time, energy, frustration and falling off the healthy eating wagon later in the week. Remember to store your foods in glass or BPA free plastic, label meats with the date you packaged them and refrigerate opened goods that require refrigeration after opening (beans, sauces, etc). Got a Strategy of Your Own?Listen...meal planning takes practice, but once you get the hang of it, you too will geek out with your own special dry erase board, favorite pen and notebook and secret stash of stolen magazine recipes. Need a little extra support? Let's chat and talk prep! Drop me an email and let me know where your struggles are when it comes to planning meals. Got your own personal strategy to planning your week and staying on the healthy eating band wagon? Want to share a picture of your meal plan board? Have a go to recipe that every week should include? Comment below and share your ideas! Post contains affiliate links to products that when purchased I receive a small commission. Proceeds help fund my passion for educating and supporting clients to reach their health and wellness goals. I only recommend products I personally own or would purchase for myself or loved ones. I thank you for considering supporting me by purchasing items you may be interested in through my links.
Here I am two days after our Christmas celebration. The gifts are all opened, toys assembled, devices connected and boxes collapsed and ready for recycling. Next up? New Years. For me, this means setting my New Year goals and intentions. Looking for some inspiration, I hopped on over to some of my Health Coaching peers to see what they were all blogging about. As always, their posts are filled with inspiration and motivation, but I was immediately struck by the fact that every post I read was focused on losing weight. Now don't get me wrong....I too am looking to shed my COVID-19 like many others. However, I believe that weight loss is only a fraction of the equation to achieve steps towards optimal health and wellness. Health is Multidimensional When setting a New Years Resolution, many of us focus on only one or two areas of health. Commonly, I see many resolving to lose weight or save money. Both are very noble and realistic goals, but when considering overall well-being, unbalance in other areas may prevent one from achieving these. I believe in the 8 Dimensions of Health. When these 8 dimensions are in balance, we thrive. When these areas are out of balance, or we consider all areas to be unhealthy, we may be living a life where all we do is survive. The 8 dimensions are Physical Health, Social Health, Spiritual Health, Emotional Health, Financial Health, Environmental Health, Occupational Health and Intellectual Health. Losing weight (physical health) and saving money (financial health) are only two areas of overall wellness that may be weighed down by unhealthy behaviors in social or emotional health. The first step to a lasting New Years resolution is to mindfully assess where you fall in all these areas. I have created an activity that will help you find your starting point. If you think about goals through the lens of a journey, the first step is to identify your starting point and your final destination. If not, you are bound to get lost, frustrated and ready to give up. Hence the reason so many New Years Resolutions are quit in the first couple of weeks. You can find my 8 Dimensions of Health activity here. You will learn which areas of your health are holding you back from overall well-being and living your best life. Setting Goals that Stick!So once you know where you are starting from and where you are going, it is time to set a goal. I'm not talking about the "I want to lose weight" or "I will save money". While these are good, they are not very SMART. Wait...what? My goal should have an IQ? Not exactly. By SMART I mean Specific, Measurable, Attainable, Realistic and Time Sensitive. When setting a goal, ticking off each of these categories will help you narrow in on one or two specific action steps, map out a course and allows you to know when you have arrived. Use this infographic to begin charting your journey with a SMART Goal. You Don't Have to Go It Alone! Did you know that when you clue others in to your plan, you are more likely to achieve success? As you are mapping your journey, involve family, friends and loved ones. You will need support on the difficult days where life wants to throw you off course. Support provides accountability. When you take the journey with others with a similar path, you can lean on each other, offer support when obstacles pose a threat and share success to motivate and inspire. Need more? I will be hosting a challenge starting January 2nd that will run for 4 weeks. As a group, you will learn the basics I have outlined here and begin to take action steps towards strengthening the dimensions of health that hold you back. You can read more about this challenge here. Ready to sign up? Register here. There is no need to travel this road alone. Through this challenge, I will be with you every step of the way. Asking for help is a sign of strength and courage. Let's wave (or kick if you feel the need) 2020 goodbye and begin welcoming in a fresh new start. I wish you Health and Happiness this year and always! With the hustle and bustle of the holiday season, it is not uncommon to put health and wellness on the back burner. The lack of time to exercise with all the shopping and wrapping that has to get done. The gatherings with their spread of indulgent appetizers and sweets tempt the taste buds! The dinner table with decadent side dishes complimenting the perfectly roasted ham. .... SERIOUSLY!!! What is one to do with all this pressure? BREATHE and worry no more, my friend. I am going to share five tricks you can use this holiday season to avoid feeling overstuffed and guilty. Is it OK to overeat on the holidays?This is a question I get often. My initial response is "Yes, it is only once a year". However, it comes with a cautionary disclaimer. Giving yourself permission to eat whatever you want gets your brain into a free for all mindset. Without a plan of attack, you may end up eating too much and paying the price later. I am certainly not going to forbid you from your mom's secret recipe crabby appetizer or grandma's famous pecan pie, just be sure to indulge mindfully. Overeating does come with its share of unhealthy consequences including:
Disclaimer, this post includes affiliate links to some products I believe will help brighten your holiday and help with the festive feel. I only recommend items I either have or would personally purchase or hope Santa will leave under the tree for me. 5 Tricks to Avoid Overeating1. PLAN AHEAD Heading into a gathering full of temptation is like heading out on a road trip without a destination. You will likely find yourself lost and making decisions that are unhelpful and get you moving in the wrong direction. Before heading to your event, make a plan. What will you indulge on? What will you do if that voice in your head says "just eat it it...it's the holidays"? Role play in your mind what your evening will look like. You will be training your brain to stay the course instead of the crash and burn of an unplanned binge. Prepare a mantra such as "I will take time to enjoy this bite" or "I am in control". Repeat it each time you are browsing the buffet. 2. DON'T GO HUNGRY How many times have you starved yourself all day so you could "eat whatever you wanted" when you arrived to the party? Admit it...we have all done it in an effort to stay within our calorie budget (well, reasonably ay least), but did it really work? Be honest! While it sounds like a good idea, it is likely to backfire. Going in with a ravenous hunger monster usually results in a sensory overload causing you to eat MORE than you would have if you had fed the inner beast throughout the day. Eat a light breakfast and lunch and enjoy a light soup or a salad before your holiday dinner to tame your hunger monster and avoid a buffet rampage. 3. LIMIT ALCOHOL I know this is not what you want to hear but limiting or avoiding alcohol can help you stay in control. Alcohol directly affects the part of your brain responsible for decision making. It takes the body one hour to remove an ounce of alcohol, so imbibing freely could have you overindulging, not to mention making some other embarrassing memories to be shared later on Facebook. Enjoy a cocktail, glass of wine or eggnog but do so mindfully. Try alternating alcohol with sparkling water or seltzer or replace sugary beverages with infused water poured from a fancy pitcher served in a stemless wine glass. 4. MINDFULLY EAT (AND DRINK) You have been dreaming of your famous sweet potato casserole, decadent turtle cheesecake or festive martini. My opinion.... no food it off limits and you should be able to enjoy whatever your taste buds request. The emphasis here is on ENJOY! According to the American Psychological Association, "Our taste buds are chemical sensors that tire quickly. The first few bites of a food taste better than the next few bites, and after a large amount, we may have very little taste experience left at all." Mindful eating is a practice where you learn to savor each bite. It is literally a meditation while eating. Harvard Medical School has done a lovely job listing ways you can practice mindful eating so you can experience the nirvana that comes with these once a year treats. 5. KEEP UP WITH YOUR ROUTINE With all the last minute shopping, wrapping, cooking and cleaning, who has time for exercise? YOU DO!! I get it, we all wish there were 25 hours in a day during the holidays. Often the top two things to get pushed to the bottom of your to do list is exercise and sleep...the two MOST NEEDED items on your list. There is a saying, "You Can't Pour From and Empty Cup". Healthy food, exercise and sleep are your body's way of recharging or filling the tank. You would never try and drive to the mall on an empty tank of gas or shop online with a low battery, so why do you try to complete every day activities without first recharging your body? Keep to your eating routine as best as possible and have a plan if you are headed out on a shopping spree by packing some healthy snacks or plan to stop for a healthy lunch. Schedule a time each day into your calendar for the week and set an alarm to remind you it is time to get up and get moving. (I literally had to pause the writing of this to go do a 25 minute FitOn HIIT workout). Feeling stressed? Try some Yoga with Adriene. Rest a worried mind at bedtime with a Calm Sleep Story or diffuse some Lavender Essential Oil to bring on the sleep inducing vibes. Aim for 30 minutes each day of moderate to vigorous activity and 7-8 hours of restful, uninterrupted (that means charge your devices outside your bedroom) sleep each night. These simple steps will give you the energy, endurance and patience to tackle the rest of your to do list. Wishing You a Happy and Healthy HolidayThis year has certainly been one of uncertainty and discomfort, but I am also grateful for how it has helped me slow down and appreciate my health and spend time with my family. While the holidays will look different, one thing we have control over is the opportunity to celebrate and reach out to loved ones in a safe and healthy manner. While social gatherings may be limited this year, I do hope the tips I have shared will help make this this holiday a happy and healthy one full of memories. I am wishing and sending you all the gift of Health, Happiness and Peace
Tis the season of giving and there is no better year to give the gift of Health and Wellness. I encourage you to shop local and handmade to help support small business who are struggling. Etsy.com is a great place to start for personalized, handmade gifts for every interest on your list. I also enjoy giving gifts that can be used all year. From kitchen gadgets that save time to self care items that provide a level of rest and relaxation. Here is a list of 10 gifts worthy of giving to loved ones you wish health and happiness to in the new year:. Disclaimer, I have included affiliate links but have only linked to items I myself would gift to loved ones. 1. Instant PotConfession. I received an Instant Pot last year for Christmas. I gave the gift giver the "Oh, I always wanted one of these" while thinking "I am never going to use this." My initial reaction was admittedly wrong and that baby now has a home in my kitchen and used on a weekly basis. The speedy pressure cooking has replaced my original method of making hard boiled eggs and spaghetti squash and I love that I can throw frozen chicken in and have dinner ready in under 30 minutes. 2. Chef's KnifeIf there is one tool every kitchen should have, that would be a decent Chef's knife. I have personally witnessed people changing their view on cooking after investing in quality tools. I know it seems more codt efficient to purchase a $20 knife at Target, but I promise, it will not begin to match the ease of a quality tool. I received my first set of J.A. Henckels knives when I got married 14 years ago. With care and proper sharpening, the investment has paid off as I am still using them today. With some knife skill lessons and practice, your loved ones will find a love for home cooking. 3. Dutch OvenThere is nothing like the smell and taste of homemade soup, stew or chili simmering on the stove. Or the ease of browning a roast on the stovetop and transferring it directly to the oven in the same pot. A Dutch Oven Is a versatile pot that no kitchen should be without. The cast iron helps food cook and heat evenly and the ceramic coating is safer for health and the environment than non-stick coatings. The pot can go from stovetop to oven to fridge and is easy to clean. My boys are known to make a mean cobbler in ours. 4. Hello FreshSo you know someone who wants to prepare more home cooked meals but just doesn't have the skill to gather ingredients. measure, chop, dice and slice. No problem. Meal delivery kits are popping up everywhere with every dietary lifestyle in mind. During sport season when I am short on time, I will often schedule a meal or two a week so I know I have everything I need. My favorite meal kit to date is Hello Fresh. They work with y budget, have meals for my pickiest eater, fresh ingredients and, most important, easy to make. This is a great way to introduce cooking to a newbie. Send a gift card and then sit back and brag about how you taught them to cook! 5. FitBit Charge 4For the loved one who loves to track their health and wellness, the FitBit Charge 4 is one of the simpler activity tracker I have used. I really enjoy the sleek design (I am not a fan of the chunkier style of some Smart watches) and it gives great feedback in regards to steps taken, heart rate, calories burned and sleep. I can use the website or app to challenge friends and track my food intake. This tracker makes a great gift for the fitness techie in your life. 6. Earbuds with Charger CaseConfession #2...I am a headphone hoarder. At least I was until I was gifted these iFrogz Earbuds with Charging Case. I never thought I would be one to use earbuds. I always preferred headphones that went around my ears so I knew they would not fall out. I decided to give these a try and I never looked back! They connect easily to my iPhone through Bluetooth, have a great sound and stay put even during a run or HIIT workout. I love that they recharge in the case and that the case holds a charge for quite some time. Bonus: they are more affordable than other earbuds I have seen. 7. CalmWho wouldn't want the gift of Calm? 2020 has certainly left its share of stress and worry. Meditation and mindfulness has been scientifically proven to help reduce stress and the harmful hormones that produced as well as make us happier. But where do you start? Our minds are constantly racing, thoughts keep us up at night. The Calm app was designed to help people of all levels and experience begin a mindful practice. From 5 minute meditations to sleep stories and masterclasses, your stressed loved ones are sure to find peace when they redeem the gift card you gifted. This is one I recommend you treat yourself with too. We could all use a little peace and calm this time of year! 8. Essential Oil Diffuser and Essential OilsEssential oils are popping up all over the place. I even found them mixed in with shower gel at my grocery store. Not all essential oils are created equally and it is important you are purchasing oils that are of high quality for your safety and the safety of your loved ones and pets. I recommend doing your research before purchasing and using Eden's Garden when selecting your favorite scents. Diffusing oils is one of my favorite ways to stimulate and energize in the morning and relax in the evening. Gift a diffuser to a loved one, create a personalized gift set of oils to match their personality or find a variety of self care items like roller bottles and after shower oils. 9. Humidifier with Essential Oil DiffuserReady to up your Essential Oil Diffuser game? The dry air really does a number on my sinus impaired boys. It is no secret that a humidifier can replace the much needed moisture stripped from forced heat and winter dryness. My game changer was finding this Homasy Cool Mist Humidifier. Not only is it top filling, it also doubles as an essential oil diffuser. I love that I can diffuse my Eden's Gardens essential oils that support immune health, help keep breathing clear and help relax the mind as we sleep. It also keeps the room less cluttered by having two products in one. 10. Personalized JournalDid you know that taking a moment each day to write down three tings you are grateful for can actually make you happier? There is research that says keeping a gratitude journal can rewire your brain for happiness. All it takes is a daily habit of writing three things you are grateful for. We all have time to write three things. Wouldn't it be extra special if you had a personalized journal just for this daily activity? I recommend heading on over to Etsy.com and supporting a small business or local crafter. You are sure to find a journal for every person on your list. Add a personalized pen and now there is no excuse to be grateful each day. The gift of time spent with family and loved ones can never be replaced. 2020 has kept some from seeing loved ones while others have been brought closer together through quarantine. I would like to wish each and every one of you a healthy and happy holiday season. Please stay safe and may 2021 bring peace and joy.
"Your test lit up like a Christmas Tree" Words muttered by the doctor at the walk in while I sat in the stale exam room with my body aches and chills. I was now a statistic for the News to report, clumping me into the other hundreds who would test positive for COVID-19. I tell you this not for sympathy or comments of "feel better soon". My intention is to educate you, and if I can do this through my own experience, why not make it that more real? Before I begin, however, my disclaimer for my my story is that we are all different, and that my experience is just that...mine! What I share here is only one story, one of many, each with their own unique differences. When it comes to our health, it is important to remember there is a lot of information floating around. It is each of our responsibilities to do the research, understand the differences, listen to the experts and do what is right for ourselves. My story should only account for a fraction of the information you will absorb and use to keep yourself healthy and by no means is my story meant to devalue the stories of others who have had experiences better or worse than mine. Be Ready for the FightWash hands often. Wear your mask. Cover your cough...All great advice. But wait...there's more!! Even though I took every precaution imaginable, it was no match for this invisible enemy. My dried cracked hands from washing and sanitizer and facemasks laid out for air drying each night are proof I have been vigilant when to comes to prevention, but alas, the virus has invaded my defenses and now lives inside me. I was fortunate with my symptoms. Two days of fatigue, headache and loss of taste and smell. I never had a fever, congestion was minimal and the symptoms I did experience were mild and quick. I was lucky. I credit a healthy immune system before I was exposed. This amazing body system made up of a host of blood cells is designed to make us well when under attack. Making sure our army of blood cells are armed and ready is our responsibility. You can boost the strength of your immune system with a few simple steps:
An Ounce of Prevention..."An ounce of prevention is worth a pound of cure" -Benjamin Franklin These words truly resonate more than ever. I choose to not take my health for granted. The decisions I make, to wear a mask, wash my hands, eat my fruits and vegetables are all ones I hope will benefit me in the end. However, nature is stronger and what I do each and every day will hopefully be enough to conquer the invisible enemies and hidden dangers that lie around every corner These are not guarantees nor are they a false sense of security. My actions are simply what I am able to control and do for myself during a time of uncertainty. What actions will you take to prevent the spread of this virus? What actions will you take to prepare for a possible attack on our health and wellbeing? I do wish and pray for health to you and your loved ones. Take care of yourself. Listen to the experts. Breathe. Above all...stay well. Most know to eat right and exercise. This has been a common theme for decades for good health. As long as you are eating your fruits and vegetables, controlling portions, balancing calories in with calories out, we should be all set, right? Then why is obesity at its highest? Why do so many struggle with depression or mental illness? Why are illnesses like diabetes, cancer and Alzheimers on the rise? The answer- Health is Multidimensional. The 8 DimensionsThe Substance Abuse and Mental Health Services Administration (SAMHSA) identifies 8 Dimensions of Health. Knowing and understanding these 8 Dimensions is key to identifying your starting point towards healthier behavioral change. The 8 Dimensions are:
Beyond Diet and ExerciseDiet and Exercise encompass only one area of what the Substance Abuse and Mental Health Services Administration (SAMHSA) describes as the 8 Dimensions of Health. Diet and exercise have taken center stage over the years while the emphasis on social, emotional, spiritual, financial, occupational and environmental health has been lacking. However, if all areas are not in balance, our weaker areas will prevent us from reaching overall optimal health and wellness. To help you visualize this, use the 8 Dimensions of Health compass pictured here. Consider your current habits in each of the eight areas and place a dot along the line. A dot closer to the center is considered "unhealthy" while one closer to the outside point is "healthy". When all areas have been assessed, connect the dots. A large smooth circle represents a balanced and healthy lifestyle in all dimensions. A small circle points to an unhealthy lifestyle in all dimensions of health. Most likely you have an image that does not resemble a circle at all. Some dimensions are healthy while others are unhealthy leaving your circle unbalanced. So what next? You have just taken an important step towards better health. Identifying areas of weakness can help point you in the direction to better health. You now have a starting point in your journey and you know your destination. Knowing what specific areas of your life to focus on is crucial to beginning your journey to your optimal health destination. Support Along the WayYour journey to Health and Wellness does not need to be taken solo. In fact, support from loved ones and friends is imperative to your success. Now that you have discovered your starting point, you may be asking, "What Next?". If you are unsure of your next step, I invite you to reach out to me. As a Wellness Coach, I can help plot your journey and identify the steps that will get you to your destination. I have designed an 8 week program that will allow you to explore the dimensions of health, recognize where your obstacles and set backs are and take steps to healthier habits. Through one on one coaching or group coaching, we will take this journey together. Grab my FREE 8 Dimensions of Health worksheet and journal to assess your current health and wellness, learn more about my coaching services and reach out when you are ready to embark on your journey to Health and Wellness Spring Weight Loss ChallengeTwice a year I host an 8 week wellness challenge. Through group health coaching, I will work with you and a community of individuals on a similar journey to better physical health.
My next challenge will begin on April 1, 2022. You can learn more or sign up here. |
Welcome!I'm Liz. Mom, wife, teacher, Health Coach. My passion lies in everything health and wellness. When new research and trends pop up, you can bet I am finding the best resources to information, weeding out the not so good and making the great easy to digest. From meal planning and recipes to exercise and mindfulness, wellness touches upon so many dimensions. Your path to optimal health is out there and I can help you find it. Archives
December 2022
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