Your Genes don’t control your fate, your lifestyle does.

“Genes load the gun. Lifestyle pulls the trigger.” No, your genes are not your fate.

What you eat and how you live directly affects which genes are expressed and in what way.

Epigenetics trumps genetics. This is good news!

You have the power to improve your health by eating a nutrient-dense, properly prepared diet and balancing the five foundations. Digestion, Blood Sugar Balancing, Essential Fatty Acids, Minerals and Hydration.

When these foundations get out of balance through a poor diet and unhealthy lifestyle, we start to experience a host of unwanted symptoms: weight gain, skin issues, fatigue, hormonal imbalances, and worse.

By supporting each of these foundations through diet and lifestyle, the body’s chemistry can be brought back into balance, helping people enhance their health naturally.

The body’s default mode is health if—and this is a big if—it gets the basic building blocks it needs to function properly and build healthy cells, tissues, organs, and systems.

But knowing what to eat is only part of the equation. Actually following through and eating and living in a way for a LIFESTYLE of health and wellness completes the puzzle.

That’s why my practice is so much MORE than just what a healthy plate looks like. It’s also about who are we being while we live.

As a Nutritional Therapy Practitioner, I have the training in how to rebalance the foundations of health. I can tell you which foods will help support the bodies innate healing processes. I have lists of information and years of training. But what I found was that I could tell people all day long what to eat for health, but FOLLOWING THROUGH was an entirely different thing.

Most of us know what to do, we just don’t always do it. We default back into old behavior patterns. We self sabotage ourselves from meeting our goals. It’s common. What’s uncommon is actually uncovering what the blocks and barriers and moving through them so you can enjoy health and life to the fullest.

That’s why I went back to school last year to learn all about habit change. As a Holistic Health Coach and Transformational Lifestyle Coach, I became certified last year to dive into those ways we keep ourselves stuck, and how to get unstuck. This year I completed an advanced training in transformational coaching and am almost finished with my Mastery. This summer I will hold an advanced certification as a Master of Habit change. Pretty cool huh?!

So what does all mean for you? It means you get the best of my training as not only a Nutritional Therapy Practitioner in helping your body create a foundation of health of wellness, but you also get the best support, system and accountability in FOLLOWING through so you can ACTUALLY achieve those goals and desires that you want to and set them up as a lifestyle of healthy habits for your well-being. YES!

This was the missing key that was keeping my clients from living their healthiest lives.

And I’d love to help you!

Get your FREE Foundations Of Health Assessment

 

Take the NAQ for FREE 

What is an NAQ? It is an online Nutritional Assessment Question composed of 300 questions to help you uncover specifically what is going on in YOUR body, so we can pinpoint the best way to help you rebalance your foundations of health. It is specific to YOU! The image below is a graph from a previous client based on the NAQ of the before (red line) and the after (blue line) of how the body rebalanced.

 

So what are you waiting for? Once you click the link, you will be sent an email verification and a link to fill out the questionnaire. 

I’d love to chat with you and help you feel amazing, for life!

Warmly,

Chris

Is playing “safe” costing you freedom?

Hey Friend,

Have you ever wanted to do something and got really excited at the thought of it, but then when it came time to do it, a little voice told you not to rock the boat? Maybe it won’t really work. What if it doesn’t work out the way I want it to? Nothing ever works for me? I’ve tried it all already?

Those what if’s are actually a part of our survival modes left over from childhood that are designed to keep us safe. They had a purpose at one time, but need some updating. Like updating the software on your phone or computer. It may have served a purpose at one time, but now it’s just something that is slowing down progress and joy.

Here’s the thing, these outdated messages really don’t keep us safe. They keep our dreams docked, like boats stuck safely in a harbor. What are the boats in our life that we keep safely in the harbor? What are the dreams that we are keeping tied down because letting them joy ride seems like too much work? Too overwhelming? Better for another day?

What if you could upgrade those old beliefs and create new ones that give you the courage, confidence, and support to step more fully into what is truly possible for YOU!

How about this:

I dream of freedom, from the constant judgment and comparison that leaves me feeling less than and not enough. I dream of feeling peaceful, and confident that I am moving in alignment with my true self. I desire to do something each day that I love, spend time with my family, and travel. I desire to nourish my body in ways that leave me filled with energy and love that I get to share with my family and friends.

Does that sound like some version of a dream that you’re keeping “safe”?

Can you imagine all of the bliss if you untied that dream?

You don’t have to do it alone. 

We need your light and the world needs you to step into your purpose with the specialness that only YOU can share with us.

I want to share one of my favorite quotes from Brene Brown that has touched me to my core.

‘I think midlife is when the Universe gently places her hands upon your shoulders, pulls you close, and whispers in your ear:
I’m not screwing around. It’s time. All of this pretending and performing – these coping mechanisms that you’ve developed to protect yourself from feeling inadequate and getting hurt – has to go.

Your armor is preventing you from growing into your gifts. I understand that you needed these protections when you were small. I understand that you believed your armor could help you secure all of the things you needed to feel worthy of love and belonging, but you’re still searching and you’re more lost than ever.

Time is growing short. There are unexplored adventures ahead of you. You can’t live the rest of your life worried about what other people think. You were born worthy of love and belonging. Courage and daring are coursing through you. You were made to live and love with your whole heart. It’s time to show up and be seen.”

It’s your time to shine my friend. Join me and an amazing group of women in an empowering experience.

Join The Tribe  

Shine brightly, NO DIMMING NECESSARY. : )

Warmly,

Chris

How can food boost your mood?

One of the easiest ways to focus on nourishing your body is by eating foods that create a healthy gut.

Why is the gut so important? 80% of our immune system is there and 70-80% of our serotonin is created there. There is a very famous saying that dates back to Hippocrates. “All diseases begin in the gut.” If this is the case, than health begins in the gut too!

Your gut is so much more than just your stomach digesting food. In fact, many people are shocked to learn that their microbiome – the intestinal gut ecosystem – is critical to their overall health. When the gut bacteria are out of balance, it impacts all the systems in the body, not just the digestive system. Not only is your gut physically central in your body, but it also acts like Grand Central Station.

Drinking enough water, moving daily, keeping stress under control, and getting enough sleep are all components of health, but if your gut is out of balance, you’re not going to feel your best. Why? Let’s take a look at 2 of the important ways gut health affects our own health. Our immune system and the gut-brain axis or our second brain.

But first, what is our Microbiome?

  • Bacteria in the GI tract are also called your gut flora or microbiome.
  • The microbiome helps us digest food.
  • They also regulate hormones, help eliminate toxins, and produce vitamins, plus other healing compounds that keep your gut and your body healthy.
  • This ecosystem of friendly bacteria must be in balance to do their work effectively and to create a healthy immune system and feel good neurotransmitters and hormones.

Our Gut-immune system

  • 80% of your immune system resides in your gut. That in itself is reason enough to create a healthy gut.
  • Your immune system and the rest of your body are protected by a lining that functions as a barrier to the toxic environment in your gut
  • If that barrier is damaged, you may experience malabsorption of nutrients or have a compromised or overactive immune system that triggers inflammation (think autoimmune disorders), which can become chronic and systemic.
  • Gut protection is key to defending your body from being invaded by unfriendly critters, such as parasites, bad bacteria, viruses, etc.

Gut-Brain axis – your gut’s nervous system

  • The gut system actually contains more neurotransmitters than your brain and is often referred to as the “second brain.”

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  • Messages constantly travel back and forth between your gut-brain and your brain; when those messages are interfered with in any way, your health will suffer.
  • The majority – 70-80% – of your happy, feel-good hormone, serotonin, is produced in the gut. If your gut is out of balance, you’ll feel out of balance; without the feel-good hormone, mood disorders, such as depression and anxiety, can manifest.

So you can see why having a healthy gut is critical. The next question is, what are the best food sources to help create and maintain a healthy gut? Depending on what you eat, Food can make you sick or It can make you feel energized and vibrant. 

Each meal, each day can send you into the direction of feeling stronger, clear, more energized or more and more depleted. It’s THAT powerful.

A balanced plate with real food creates balanced blood sugar and that equals balanced energy and balanced moods.

 And if you have better energy and moods, how does that affect your thinking? You think better. Your actions? You do better. 

Food is the fastest way to feel better. Nutrition has more power than any other single intervention on earth.

3 simple ways to start are:

1) Eliminate Processed Foods as much as you can. Start by giving up the packages and boxes and start by eating real whole foods. Most boxed and packaged foods contain trans fats and hydrogenated oils and are full of hidden and added sugars your body does not need and may not even recognize as food. For a complete article on what to eat you can go to my blog post here to see what a healthy plate looks like. A Healthy Plate

2) Add in Good Fats to your diet. Healthy fats are essential to good gut health and brain health. Traditional fats are the best choices such as olive oil, coconut oil, ghee and even butter. YES, Grass-fed Butter is one of the best fats for your body and it makes food taste better. Try a brand like Kerry gold or give it a go and make your own.

3) Eat Fermented foods to restore and balance your gut flora. Fermented foods contain prebiotics and probiotics which are the beneficial bacteria that keep the ecology of your gut in balance. You don’t need to take expensive supplements to balance your gut. Eating foods such as RAW sauerkraut, pickles, kimchi, coconut kefir and lactose-fermented vegetables from whole food sources are your top choices. You want to make sure these foods are truly fermented and not just pickled in vinegar. They are easy to make at home or you can look for brands like Bubbies, Farmhouse Culture or make sure the label says RAW. According to Dr. Kelly Brogan, probiotics can actually help reverse psychiatric symptoms. That is how powerful getting your gut in balance can be.

Get your FREE GUIDE HERE for the proper preparation of grains, nuts, seeds and legumes.Get your FREE guide to Proper Preparations of Grains, Nuts, Seeds and Legumes 

Want some help to stay on track and make healthy eating a habit that lasts, for good?

Schedule a breakthrough session with me today and let’s uncover what’s keeping you stuck and how to get back on track!

Click here now to schedule a time to talk with me today if you need the support and accountability to help you follow through like never before!

Don’t forget to head on over to the FB group and let us know how you are doing with your 5 days of essential self-care!

In Health, Wellness and Joy!

Chris

The quickest way to start getting your energy back

Hi Sweet Friends,

Who here often feels overly tired? Who here can relate to wanting to do more fun things with your family or friends, but just don’t have enough energy to do it or feel in shape enough to enjoy it? Who here feels like they are taking care of everyone else with no time to take care of themselves? Who here can remember a time in your life when it felt easier to eat well and follow through?

And who here suffers from some kind of stress – from work, family, life, in their day-to-day lives? Most of us right!?

As a Transformational Health Coach and Nutritional Therapy Practitioner,  I specialize in working with women who can remember at one time eating better, taking care of themselves better, but somewhere along the line – be it their career, their family life, they have put themselves on the back burner and that burner is nearly off. And this is quite common for women in their 40s and 50s.

Today I want to share with you the quickest way to get back on track and reclaim your health and your energy so you can feel like yourself again, no matter what your age. 

I’m going to share with you 1 powerful mindset shift that has helped me and my clients get back on track to feeling good again and finally resolve feeling overly tired, experiencing up and down moods, feeling forgetful and feeling like they only have the energy for chips for dinner. 

So where is the best place to start so you get results quick?

The first shift is understanding that eating REAL Food Really Can Make A BIG Difference!

Depending on what you eat, Food can make you sick or It can make you feel energized and vibrant. 

Each meal, each day can send you into the direction of feeling stronger, clear, more energized or more and more depleted. It’s THAT powerful.

A balanced plate with real food creates balanced blood sugar and that equals balanced energy and balanced moods.

 And if you have better energy and moods, how does that affect your thinking? You think better. Your actions? You do better. 

Food is the fastest way to feel better.

So let’s take a look at this whole blood sugar thing, what it is and how to make a few tweaks to your plate to eat for energy. 



Let’s take a quick look at what’s happening in the body when you eat lots of sugar or processed foods and why we experience that awesome sugar high. And what happens when you throw stress into the mix.

Products containing lots of sugar usually don’t contain lots of fiber, fat or protein. Fiber, fat and protein slow down sugar absorption, so when those nutrients aren’t present, your blood sugar shoots up really fast, like to the top of a roller coaster.

 

 

Now at the top of this roller coaster, your brain is alerted. Your brain uses about 50% of your blood sugar at any given time, so any drastic rise (due to sugar) or fall (not eating) in your blood sugar levels cause your brain to flip out. So when you’re blood sugar spikes up, your brain and your body aren’t happy – to YOUR body, THIS IS AN EMERGENCY.

So what does your body do? Your pancreas secretes the hormone INSULIN to bring your blood sugar back down.

Here’s the problem. We have spent a lifetime eating a lot of high-sugar, processed products – so insulin has gotten really used to doing its job too well.

When insulin is sent out, it doesn’t just bring your blood sugar back down into balance, there’s often too much insulin secreted, and our blood sugar dips way down. And that’s the blood sugar crash you feel after the sugar high – that shaky, spaced out, forgetful, uncomfortable feeling.

So you’ve had a blood sugar crash – now what does your body crave when you are down there and still stressed, in the middle that nasty crash? MORE SUGAR! And what happens to our blood sugar when we eat the sugar again? It goes up, up, up – back to the top of that roller coaster.

And so the up and down cycle continues. This is one of the reasons we quite literally love carbs and sugar and crave it constantly and when our bodies are stressed, we lose control of some of our brain function to stay mindful and calm to then make healthy decisions. Think HANGRY and eating whatever is in the pantry when we get home from work.

And there’s a little more to the story…..

After the hormone insulin is sent out to take excess sugar out of the bloodstream, it has three places it can take that sugar:

1. Your brain
2. Your blood cells
3. Your muscles

Now if all those receptors are full because you’ve been eating a lot of sugar already, where does that excess sugar go?

Yep, right on the belly & hips. That excess sugar is stored as FAT in all the places we don’t want it!

And our bodies can become resistant to the insulin. That’s the first step on the path to diabetes.

Now here’s yet another not-so-thrilling thing. When your body is producing insulin to bring you down from the sugar high, it can’t produce what’s called glucagon. Glucagon is very important especially if you are trying to shed excess weight because it’s the hormone that takes fat out of storage to be burned.
So if you are eating sugar, not only are you probably storing some of it as fat, you also can’t release fat to be burned, because the sugar blocks glucagon production and fat-burning. That’s a bummer.

And here’s something else I want you to consider: these days, many health-conscious people know their blood sugar levels go up and down on a sugar-induced high, but they often don’t realize the emotional roller coaster ride that accompanies this. We feel happy and energetic for a while and then suddenly, unexplainably, we find ourselves arguing with our friend or lover, stressed, or mentally beating ourselves up. Our moods are all over the place. Has anyone experienced that? Yeah, that’s a bummer too. So how do we fix this? With a balanced plate to help balance our blood sugar.

What does a balanced plate look like?


When we have a balanced plate with the right portions of protein, healthy fats, and lower sugar carbs, our body has the right mix of fuel to keep your energy sustained. Think of a campfire. When you build a campfire, you start with kindling. It lights up fast and burns up fast. Kindling is like Carbs. It gets burned up quickly, so if we eat too many carbs, we are constantly hungry and looking for fuel. Fats and Protein are the big logs on the fire. When we add those to our place, our body now has fuel for a long burn. We feel satisfied and have the energy to get from one meal to the next without carb or sugar cravings, energy crashed or erratic moods.

So a balanced plate will create stable energy and stable moods by balancing our blood sugar.

We start with nutrition because it’s an easy place to start that has a HUGE impact on how you feel. And when you feel better you make better choices and have the energy to even want to exercise, or start a meditation practice or go for a hike with the family. You are taking proactive measures to feel good AND avoid the lifestyle diseases like diabetes, obesity and heart disease.

So what to do next?

 

Take the FREE Foundations Of Health Assessment:

  • Identify your health concerns

  • Prioritize the concerns

  • Identify which systems in your body are most burdened

  • Receive results and reports

 

Take the FREE Foundations Of Health Assessment 

Creating A Balanced Life

Hey Sweet Friends,

Chris here to help you create a more balanced lifestyle so that you can shine, not just in one area of your life, but in ALL areas of your life!

But first, why am I talking about living a more balanced lifestyle?

We spend a lot of time compartmentalizing the various areas of our lives: relationships, career, money, exercise, health… but we all know that if one area is out of whack, our WHOLE life is affected. It’s an interconnected web of life.

Imagine making tons of money AND being in a loving, happy marriage BUT you have no time to exercise. Pretty soon you will appreciate your flow of money and love less, simply because your body is not getting the exercise it needs to feel alive and energized.

That’s why it’s so important to think of your life as one holistic pie and to make the decision to put your energy into making every piece of that pie as yummy as possible!

So what would create a more balanced lifestyle? What would that look like?

Great questions!

Creating a more balanced lifestyle would mean taking a really good look at all areas of your life: relationships, career, money, exercise, health…and making decisions about what is and isn’t working in each area.

Sometimes the reason we stay stuck in unhealthy or unhappy areas of our lives is because it’s easier, in a way, to stay stuck in the familiarity than to find the creativity and energy to make the changes needed to improve our quality of life and move into the unknown.

But don’t worry, I am here to help you begin to IMAGINE what your life in balance would look and feel like… you are not alone!

But first…

How will I know if my current lifestyle is unbalanced?

  • Are you used to getting things done on your own, but could use a little support?

  • Do you want to build a healthier relationship to food

  • Do you eat when you are bored, angry, sad, or stressed out?

  • Do you want to develop a deeper connection to yourself and others?

  • Do you want to be empowered to be your own health expert?

  • Do you want to be inspired about healthy cooking?

  • Do you want to discover optimal eating for your unique body?

  • Do you want more confidence, energy, and self-acceptance?

  • Do you want to be challenged in new ways?

  • Do you want to be held accountable to show up for yourself?

The answers to those questions will be a guide in directing you to which areas of life might feel unbalanced. 

What do I do now? You can download my 6 simple solutions to get your Spark Back HERE. 

Get Your Spark Back 

If you are ready to embrace the best version of your life possible, then click here now to schedule a time to talk with me about the important steps to take to make changes in your lifestyle that will help you CREATE your DREAM life!

I’ll give you a 1 hour LASER coaching session and a powerful exercise to uncover what wants to be nourished and balanced in YOU!

Use code Shine18 to get this session for Free. (It’s a $97 value, and only offered to those who are my Shine Wellness clients or who read this blog )

And please don’t keep me a secret. If you know someone who would benefit from this blog post, please share the information. 

Keep SHINING on! This is YOUR time!

Chris

It’s time to let that ***** go!

Hey Sweet Friend,

Who doesn’t want to do that new thing in the New Year.

Go for a run, loose those last 10 pounds, get in shape, eat better, spend more quality time with your family and less screen time, clear the clutter, take better care of yourself or just do that big thing that’s been on your list that feels a bit impossible. 

Yep, I totally get it. We all have ways in which we want to improve and move forward into 2018. 

And you are meant to do those things that are tugging at your heart.

But here’s the thing. “If nothing changes, Nothing Changes” 

It’s time to make a choice to do things differently, but I’m not talking 100% differently. That’s perfectionism. And that’s where you’ll be stopped dead in your tracks.

“Perfectionism is self abuse of the highest order. Perfectionism feeds procrastination.”

​Let me explain. Perfectionism is all lies. She tells you that if you’d just get it perfect enough, do it right enough, be good enough —- that you’ll finally have the body, life, career, family (fill in the blank) that you desire.

But the truth of it is? The finish line changes with perfectionism. “Perfect” never arrives. EVER!

It will wear you out, and wear you down until you are poisoned and paralyzed because perfect isn’t attainable. 

Perfectionism​ births the procrastinator.

But the procrastinator is actually a protector. A way to protect you from the relentless demands of the perfectionist. That part of you that doesn’t want to fail again. Doesn’t want to tackle another project and then not follow through, doesn’t want to buy that gym membership and use it for a few weeks and then never go again. Her job actually has a positive intention for you. To keep you safe. To keep you from feeling like a failure. 

But what if you could do things differently my friend. 

What if instead of the perfectionist mentality, you could give yourself some GRACE and shoot for a 1% change instead of a 100% change? What might open up for you then?

​Here’s the secret: Small changes swing big doors! 

Yep, we can throw that perfectionism right out the window and actually accomplish more of what makes our heart sing if we focus on making small changes consistently, instead of those big overhauls that turn your life upside down and inside out. 

You see, we can all do something for a short period of time. We can go on a deprivation diet and loose bit of weight, or take on a new huge challenge, but if the habit or the change doesn’t stick, we fall off track, gain the weight back (and more), stop the workout program and go back to the same old same old because it all feels like TOO MUCH. 

Sound familiar?

When we let go of PERFECT, procrastination doesn’t have anything to protect you from. You can easily go on with your day in a way that doesn’t trigger the protector and do so in ways that fit into your life that actually create a shift in your thinking, and your habits. 

It’s true my friend! And you can do it too. I know because I have been there and walked the walk and would love to show you how to experience the same freedom. 

It’s the main reason why I went back to school to get my Holistic Health Coaching Certification and why I am now enrolled in the Grad Intensive Program to get my Holistic MBA. 

You see, I saw in my work as a Nutritional Therapy Practitioner, that I can tell people all day long what to eat and what to do to create optimal health, but unless these habits actually stick, nothing changes for good. People end up defaulting and getting more of what they don’t want. 

So what works instead? The right system of making small changes in the right order, the right support  (someone who holds your highest potential as true), and the right accountability to help hold you to your vision of what it is that you want to accomplish. 

Creating that 1% change within the right system with support and accountability is what I have been doing for myself and my clients and it works. 

I work with women who struggle to stay on track with healthy eating and lifestyle habits.  I help them learn how to change the way they eat and respond to stress by changing the way they THINK about food and themselves so they can move forward in freedom and live their most confident, healthy life, everyday. Guilt Free!

Let me help you too! Let’s break out of the perfectionism, the procrastination and the diet mentality and move forward into your goals with a relaxed confidence that leaves you feeling energized, excited to start the day and empowered to make the changes you desire last. ​

It’s time to make a choice and make yourself a priority!

So many of us take care of others, but we put our own needs on the back burner and as a result we get tired and depleted with no energy left to do what we really love to do or be the relaxed confident vibrant person we really want to be.

Let me help you move beyond this tired depleted state, and reclaim your health and energy, mentally and physically, so you can do more of what makes your heart sing and accomplish what you want to accomplish to live your most enjoyable life.

I’ll guide you with a whole foods approach combined with holistic self care practices so you can create lasting habit changes that stick, in small manageable steps, and make healthy happen for you.

And we do this together, without a one size fits all diet dogma, crazy shakes or miracle supplements. We do this from a place of curiosity and compassion to see where you’re stuck, and uncover the habits and belief systems that keep you from being your healthiest you, and move forward so you can create your most enjoyable life in whatever goal you choose.

 

I help you get your spark back!

Download my free 6 Solutions to Get Your Spark Back below

6 Solutions To Get Your Spark Back 

 if you know anyone who wants to thrive and not just survive and slog through the day, please share this post.

Wishing you Joy and Vitality!

 

 

 

 

3 super potent vitamins that are crucial for our health

Hey Friends,

Today I want to let you in on a little secret.  There are 3 super potent vitamins that are crucial for our health and wellness yet we often overlook them… Can you guess what they are? The answer may surprise you. 

I’ll give you a clue: they are all around you, don’t cost a dime and are accessible at any time of day…

That’s right! I’m talking about nature, fresh air and sunshine!

Are you wondering why am I talking about nature, fresh air and sunshine as vitamins? Isn’t nutrition and nourishment only about food? Here’s the scoop…

We are so conditioned to think that vitamins are only in food or something manufactured in a lab and labeled that we need to purchase in a bottle at a store that we forget to open our eyes and look all around us. Vitamins are everywhere!

Nature itself is a multi-vitamin world but it’s often the last thing we turn to for our vitamin fix simply because we are not conditioned to think of it as… nutritious. But it is… so hand with me while I go into more detail…

So what are my 3 most underrated yet most potent vitamins?

  1. Vitamin N = Nature

  2. Vitamin FA= Fresh Air

  3. Vitamin S = Sunshine

Have your ever been outside feeling the sunshine on your face and your breath calmed and your shoulders relaxed? Or been on a hike in the woods and just felt this sense of peace and calm and joy of just being? I know I have and I have made it a point to add in NATURE time to my weekly self care routine. Even just a 10 minute walk on a greenway or getting outside to sit on the back deck or in the yard to just breathe does so much to help us reconnect and lower not only our stress, but get us back in tune with our circadian rhythms. Yep. It’s true. 

Did you know that instead of exploring the great outdoors the average American spends most of their time stuck in stale offices and dark living rooms? 

Even kids today spend 7 hours more on academics and 2 hours less on sports and outdoor activities per week than they did 20 years ago. What happened to playing in the woods and building forts and staying out with the neighborhood kids until mom called you in for dinner? This new technology age is having devastating consequences on our health. 

Research shows that children who get more “vitamins N, FA and S” have lower stress levels, more success in school, and fewer ADHD symptoms. And adults who exercise and socialize more in nature are happier people all round.

I know that’s true for me. I feel alive, connected with life and more peaceful when I spend time in nature. And my kids do too! Just last weekend we went to one our state parks for a walk. I took 2 of my 3 boys and we went on this beautiful 3 mile hike around a lake and through the woods. We talked and my heart sang as I watched my boys, age 12 and 17, pic up sticks and play sword fight, chase each other and laugh and play. I felt my body soften as I watched the light streaming through the trees and could smell the leaves and earth of the forest. It was such a simple gift and one that creates and “experience” of living fully for me and my kids. 

So how else does bing in nature nourish us? We all know that simply being in sunlight triggers our skin to make vitamin D, also known as the ‘sunshine vitamin’. Research has linked low vitamin D levels with depression, obesity, diabetes, cardiovascular disease, autoimmune disease, osteoporosis and cancer.

To make sure you have enough Vitamin D, be sure to get at least 15-20 minutes outside WITHOUT sunscreen. Why? Because sunscreen (high and low SPF factors) prohibits the body from making vitamin D by 95 %.

So in light of all this it is so important to get outside and get lots of nature (VITAMIN N), fresh air (VITAMIN FA) and sunshine (VITAMIN S)—these are super potent forms of food for our bodies!

How can I get more Vitamin N, Vitamin FA and Vitamin S?

  • Make outdoor adult play mandatory—splash in puddles, throw snowballs, pack a picnic or catch fireflies.

  • To avoid the typical 3pm slump, take a 10-15min walk outside and drink in fresh air instead of coffee.

  • Try gardening! Getting your hands in the dirt is actually good for you—there’s a strain of bacterium in soil—Mycobacterium vaccae—that has been found to trigger the release of serotonin, which in turn elevates mood and decreases anxiety. No wonder kids already know that digging deep in dirt makes them happy!

 

  • Move your kitchen outside—fire up the grill and make fun creations such as fruit kebabs, or if you have kids, let them personalize meats by brushing on sauces before cooking.

 

  • Sleep under the stars—even if camping without a bathroom isn’t for you, you can pitch a tent or put up a hammock in your backyard!

 

  • Schedule it in on your calendar to spend an hour on the weekend going to a green way or a park. 

 

  • Take a family trip to one of your state parks. It’s one of our great treasures. The picture above is from a favorite trail of mine that i just discovered. It’s called the Balsam Nature Trail in Mount Mitchell, North Carolina. It smells like Christmas and is filled with Balsam and Spruce trees. It’s magical. 

 

What do I do now?

Get some  vitamin FA, N, and S on your calendar and enjoy!

Having a hard time fitting it in?

If you want to talk more with me about fun ways to get more of these natural, abundant and potent vitamins in your life, then click here now to schedule a time to chat. We will create some action steps to get your feeling alive and free and filling your cup so you can give from fullness rather than depletion. 

Keep SHINING on!

Chris

Trade in overwhelm for relaxed confidence…

Black Friday, Small Business Saturday and Cyber Monday are here and it’s time to create the health you deserve!

I know your email box is being bombarded with “specials” and offers. So what makes mine different?

YOU!

My services are tailored to you my friend. To create the health and life you deserve. To create healthy habits that will double your energy, find your happy weight and take you out of overwhelm and into relaxed confidence.

Halloween is over, the turkey and festivities of Thanksgiving are over, and now your thinking it’s time to get back on track so that those 10 pounds don’t creep back on between now and New Years.

You want the energy and peace of being able to enjoy the holidays with your family and friends, without feeling like you have push a boulder up a hill to stay on your health plan right? Me too! I get it. I’ve been there.

I used to go into the holidays throwing all my “intentions” of staying on track out the window because I thought it would just be too hard to avoid the temptations of the holiday parties and Christmas cookie exchanges. I didn’t like having to choose between my health plan or my celebration with my family. But what I didn’t know, Is that I didn’t have to choose. I could actually have BOTH! Yep! It’s true!

You don’t have to deprive yourself to enjoy the holidays and all the goodies that comes with it for having the energy and happy weight you want.

You see, that’s a DIET mentality. And I’m done with that! I bet you are too! A diet mentality says, “I blew it already today, so i’ll just eat what I want and start over on Monday.” Monday comes and you can deprive yourself for awhile, but then you default back to the same old same old and end up right back where you started, feeling miserable and like you can’t stay on a health plan or get to have the health and energy and the happy weight you want. It’s a vicious cycle and it leaves you feeling like a failure.

I’m here to change that for you because I’ve changed that for myself. Let’s throw out the diet mentality and begin to create small steps that create big changes in your energy and health. Changes that actually STICK for the long term. Habits that give you margin to tune into what’s working for you, not some 1 size fits all diet that is impossible to stick to, or some over priced “shakes” or exercise regimes that promise visions of a slimmer you.

I’m not into “miracle” diets, hard core bootcamps or shakes. I’m into real life my friend.

You can’t live on shakes, and eventually you will fall off that diet and default back to the same old same old. Unless you create habit changes that are fun, easy and doable. You see our habits are based on pleasure loops in our brain. When we begin to switch what nourishes us, brings us joy and makes us feel full of energy, vitality and joy, we begin to create new ones that get us where we want to go and be who we want to be.

That’s what I have done in my own life, and I’d love to guide you too. Now when I go into the holidays, I enjoy the parties, the food, and the fun, because I give myself permission to enjoy those things AND still have health plan that creates energy and nourishment for my body, mind and soul. It’s not an either or. It’s a BOTH AND!

It feels so good to move into this season without worrying that I’m going to gain 10 pounds over the holidays and so I need to get it together come New Years. It feels so good to create a stress free buffer zone so that I can still give from a full cup instead of being so depleted that I can’t wait for all of this to be over.

Let me help you create the energy and the health you deserve. I have some amazing specials today at Shine Wellness.

If you are wanting to step into this place of joy and freedom, let’s schedule a time to chat.

I have a FREE 1 hour Double Your Energy Breakthrough Session for you. It’s valued at $75 but I offer it for free so you can see how powerful this really is, and how powerful you really are in realizing your dreams for a healthier you.

If you want this FREE offer of a 1 hour personal health coaching session to help you through the holidays and beyond, just click below.

FREE BREAKTHROUGH SESSION 

I also have some amazing deals at Shine Wellness to help you create a stress free buffer zone. I’ve lowered my prices for THIS WEEKEND ONLY on ALL of my services. Yes, Massage Therapy, Health Coaching, Nutritional Wellness.

You can buy gift certificates for you, your friends and family and fill your cup so you can give from fullness and not depletion. Massage Therapy sessions are at their lowest rate of the entire year for all 60 minute, and 90 minute sessions.

Just Click HERE 

You can get a $150 discount on the RESTART program if you are looking to learn about getting back to real whole foods.

You can take $300 off the next Group Transformation Health Coaching Program.

And, If you click the link above and schedule a Breakthrough Session with me, I’ll take $500 off your “Double Your Energy 90 Day Transformation Program, if we decide we area a good fit to work together. I am only taking 3 new clients into this program, so if it speaks to you, book your Breakthrough session today!

Click HERE 

Here is the link again for your

Black Friday Massage Specials 

These offers are only good until Monday November 27 at midnight, so get them today!

I look forward to walking with YOU and supporting you in your health and wellness goals.

Warmly,

Chris

Great Grandma Ella’s Turkey Dressing

Thanksgiving is right around the corner and this year I want to share with you my favorite stuffing recipe. It comes from my Great Grandma Ella and my family has been making it each year at Thanksgiving for as long as I can remember. It is super simple to make and you can double the recipe if you are feeding a large crowd or stuffing a large turkey. 

My Grandma Ella called this “Turkey Dressing,” as it was almost always used to “dress” the turkey. Any remaining dressing was put in a casserole dish and baked in the oven. I choose to cook my dressing in a casserole dish as my turkey is usually filled with other things, like lemons, rosemary, onions and various herbs. But, that’s another recipe. 🙂

This recipe has 1 small change from the way my Great Grandma made it. She used white bread bought from the store. I use homemade sourdough bread. Sourdough bread is a traditional food that is actually easier for your body to digest and I like the flavor it gives to my dressing. You can find my homemade sourdough recipe here. I usually make my sourdough bread the day before thanksgiving and then start the dressing the morning of thanksgiving while the turkey is cooking. 

When it comes to the milk and butter, use whole milk and real butter. Skimping here will reduce the flavor and you will be eating an unhealthier version of this recipe. Healthy fats like butter, coconut oil, olive oil. avocado oil, do NOT make you fat. That’s a myth. It actually slows the absorption of sugar into your blood stream, and allows you to feel full and satiated. When you take the fat out of the milk, you are left with milk sugar. The over consumption of processed foods and sugars gets stored as fat and that is what has been causing the epidemic of diabetes and obesity, not healthy fats. When you use imitation (fake) butters like those butter spreads, you are actually eating fat that your body does not recognize as food, and it gets stored in your muscles and adipose tissue. So just go with the REAL good stuff and ENJOY! If you can’t tolerate butter, try using Ghee (clarified butter). You can find our more about healthy fats and traditional foods at the Price Pottenger Foundation.  Follow this Link.

If you want more education in nutritional wellness and how return to real whole nutrient dense foods that increase energy, your health and help you find your happy weight, you can join me for the next RESTART class that starts January 8th. It’s a 5 week program that is powerful. It’s Real food, Real education and Real support in a small group setting. See what clients have to say about their success with the RESTART Program. 

click the link below for a surprise pre black Friday discount

Learn More About Restart  

 

I hope you and your family enjoy this recipe as much our family has over the years. Wishing you joy, health and abundant happiness as you celebrate this season. 

In health and wellness,

Chris

5 Weeks Of Essential Self Care

Join me in this FREE 5 Weeks of Essential Self Care to rejuvenate and nourish all of you, with simple habit changes, to help you fill your cup again. 

 

Where are you depleted? What wants to be nourished?

  • feeling tired and needing a reset after a time of over-indulgence?

  • struggling from a super stressful period at work?

  • navigating a major life transition? 

  • taking care of everyone’s needs but your own? 

  • knowing that you need to get back to self care, but don’t know how? 

  • feeling overwhelmed with all the “to do’s” and not sure how you can fit one more thing on your plate? 

  • feeling like you have put your own desires on hold? 

In today’s world, we are constantly on the go, with high expectations on ourselves to be more and do more. But who is taking care of you? How can you be your best self and give your A+ version to your family, clients and yourself when you are living from depletion? 

Self Care is NOT selfish. It is actually the opposite. When we engage in self care and fill our cup, we are calmer, more relaxed, nourished and able to give with joy and authenticity instead of just surviving. A depleted version is cranky, tired, stressed, not fun to be around and certainly not the most loving to those closest to us. Constantly giving from depletion is not serving anyone well. The most unselfish thing you can do is to take care of you, so you can give your best, most relaxed and loving self to your family, friends, clients and love your most authentic you! 

Whatever your circumstances, if you are feeling any combination of stuck, stressed, tired, off balance, out-of-whack, overworked, overwhelmed or increasingly unhealthy, I invite you to join me for this simple 21-day process to get on the path to feeling better and filling your cup again, so you can give from over flowing.

For this 21 days of Essential Self Care, you will receive an email to your inbox every 4 days with an essential self care focus to help you take care of you again. You can start any time and join the private Facebook group for live support and community. The 5 essentials are Sleep, Hydration, Movement, Nourishment and Mindfulness. Plus, you will receive extra bonus material to keep and refer to again when you feel like you need a boost. 

Just fill out the form below and you will receive your first welcome email today with your first self care essential to get you started. It’s time to start taking care of you, so you can do more of what you love and less of what you don’t. It’s totally free. No strings attached. 

I’ve been where you are my friend. I am a wife, mother (5 in our clan) and a business owner. I have the same 24 hours that you do. We all get to make choices in how we choose to use them. I have been in that state of depletion. Putting my own self care on the back burner to “get things done” and take care of everyone else’s needs. And it left me unhappy, resentful, burned out, stressed and not very nice to my family. I made no time for me, for my friends, or for what made my heart sing. I learned how very important self care is for me to not only feel my best, but to enjoy life. And in the case of getting things done, I actually accomplish MORE now, taking care of myself, than I ever did in my depleted state. I found that getting back to basics of getting good sleep, nourishing my body with food that gives me energy, staying hydrated, moving my body in ways that I enjoyed, and taking time for a mindfulness practice created a HUGE impact in how I felt in my mind, body and spirit. 

I’d like to share these simple steps that I took to help me get back to fullness with you. They are easy, free and they work. They are “small hinges that swing big doors” and I couldn’t be more excited to share them with you so you too can feel full again. 

After you sign up below, head on over to the private Facebook group so you can have support, accountability and community along the way. 

 

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