Are you a Feeling Woman?

 

Over the years I’ve come to accept that I am a “feeling” woman. Not to be confused with being “emotional”. Feeling is something different from acting emotional. Not that there is anything wrong with emotions. On the contrary, in order to really express our true emotions, we need to feel them first. 

Let me explain what I mean by being a “feeling” woman. 

I make decisions and live life today based on how I feel and not how things look. 

I eat amazing salads, and whole foods because they make me feel good. It has nothing to do with how I look and everything to do with how I feel. Happy tummy, clear mind, energized body, relaxed confidence moving through my day. No more stress about what I “should” or “shouldn’t” eat in order to “look” a certain way. No more obsessing with what is on my plate. No strict rules to follow. I’m in tune with what works for my body to give me the energy, health and vitality that allows me to be the mom, wife, and coach to my clients that I want to be. Present, loving, kind and empowered.  (And, I go out for pizza and wine when I feel like it, guilt free.) 

I removed my breast implants because they were making me feel sick in my body and mind. I had capsular contraction and scar tissue building up that was causing severe pain. I could of had them replaced, but I didn’t. I chose not to because I realized that I was chasing the finish line of an image of perfection that did not exist.  Today I love my body. Deformity of my breasts from having the implant removed and all. I chose something different. I chose to accept and love me. Not an image of what our culture puts out there as beautiful. But the real, authentic me. 

I left a 17 year marriage because it was toxic and we were hurting each other and making each other sick. I could no longer live with how I felt. On the outside everything looked great, but I was falling apart on the inside and my body was telling me with trips to the doctor and hospital for “mysterious” digestive issues and inflammation. I knew I had to make changes and be the mother my kids deserved and the confident women I deserved. I left the comfort of being a stay at home mom, living on a 50 acre farm in the country, in a house that I designed, decorated and birthed my second child in, to feel good in my heart and my soul. 

I went back to school to do something that inspired me and gave me a feeling of purpose and empowerment. To be a healer. Why a healer? Because I knew first hand that when we teach what we learn and share that with others, even showing the scars from those learnings, that we continue to heal ourselves and empower others to heal too. 

I’ve experienced the stress, overwhelm and exhaustion of trying to get through divorce, go back to school while homeschooling my kids,  build a business, raise a family and support a new marriage. I’ve learned along the way what serves me, what doesn’t and how to make shifts to help me make choices that are in alignment with my most authentic truth and version of who I want to be and how I want to feel.  I continue to learn each day and embrace that. I don’t have to show perfect, be perfect or get it all “right.” I’ve learned to trust my feelings, and listen to my body when it needs rest. I see self-care as a way to acknowledge my body, mind and spirits needs and to answer those needs. A stressed out, overwhelmed, cranky mother and wife does not serve me or my family. Nor does it allow me to be present with my clients in walking authentically with them on their own journey of healing. 

Today I FEEL great! I have a fulfilling career as a heart centered healer. As a Massage Therapist and a Transformational Health Coach get to empower other women to make choices and shifts that allows them to live from a place of relaxed confidence and fullness. Letting go of the “should’s”, and “have to’s” and move into the place of “GET TO’s!” Opening up choice to allow them to see the full possibility of what what living a joyful, healthy, energized life FEELS like. I “Get To” travel with my husband and go for hikes and fill my soul in nature. I “Choose” to listen, honor and trust my feelings and body. 

So let me ask you, have you learned to trust your feelings? Your bodies messages to stop, slow down and take care of you? Are you listening? Acknowledging? Or are you numbing out with too much wine, sugar and chips and cheese binges? Do you push the feelings away and try to live life powering through your to do list? I hope not, there’s no deep rooted joy in that. But if you are, No judgment here. I’ve been there and done that too. 

And I know you can change that and trust your feelings, follow their guidance, step into your most powerful and authentic self and make choices from there that give you a sense of freedom and fulfillment. I hold you fully capable, and you might just need some help getting there. If this sounds like you and you want to get out of the stress, overwhelm and stuck places sucking the joy out of you, I can help. It would be my absolute pleasure to help. Because You deserve more! More Joy, More balance, More energy, More confidence, More presence with your family, More doing fun things, and most of all, more being in love with YOU! 

Let’s have some 1-1 time in a 90 minute session to get the needle moving forward for you. I promise it will give you some a-ha moments and open up more choice and possibility for you. 

You’ll get this 90 minute session, plus a follow up 30 minute session for ONLY $97. 

YES, I want some freedom and aha moments 

What is your peace of mind, renewed sense of self and confidence worth to you? I hope it’s worth MUCH more than $97. 

It’s my way of serving you, and being able to continue to do this work to help change the cultural entrainments keeping women focused on image instead of true health, and empowerment. 

Fee Free to share this with anyone else who you feel can relate. Together we create a self-care revolution. 

Warmly,

Chris

Let’s create a self-care revolution

 

Sacred Self-Care Essentials

A 4 week Small Group Program For Women

who want to ditch overwhelm and move into the holidays with more peace, joy and fullness.

Take a step back. Assess what really matters. And reset your relationship with the things that make you feel good.

Because guess what? Prioritizing yourself isn’t going to ruin holidays. It won’t turn you into Scrooge. And it doesn’t make you selfish.

 

Starting Monday November 26- Monday December 17th, 6:30pm-8:00pm in Concord and Online.

Join the self-care revolution and nourish you as you move into the holidays with a FULL cup of cheer!

Space is limited to just 10 women, so grab your spot today.

Yes, I’m in! Sign me up please! 

 

When Was The Last Time You Had Time For You?

A day to focus on you, your big dreams, your health, your ideal lifestyle?

The biggest luxury in your life is time — and while I can’t give you more, I can give you a clearly defined container to step into, designed with ample support and transformative experiences. A time just for you, to soothe your soul and feel your shoulders relax, your breath steady, your mind downshift. A place to take off the mom, wife and worker hat and start tuning into what wants to be nourished in you. 

Self-Compassion, Healing, Rest, Tenderness, Kindness, Empathy, Nourishment

It’s time for a self care revolution. We have a collective wound to heal. It’s a wound made silent by our culture, the media, and our misinterpretations of success. We’ve been told that self care is a privilege, selfish, shameful, indulgent, inappropriate, expensive, luxurious, or otherwise lazy. We’ve convinced ourselves that we “have to” keep pushing until we are utterly exhausted, that we “should” keep moving through life at breakneck pace, or else we’ll fall behind, be forgotten, and never achieve our dreams. I practice, write about, and explore the value of self care for myself as much as anyone else because I too fall into this trap time and time again. And I know I am not alone. It’s not sustainable. It’s not healthy. It’s not the legacy we want to leave.

Let’s clear something up first: self care does not need to cost you a penny. Self care might look like an afternoon bubblebath or setting boundaries. Self care might be adding 30 minutes of sleep to your life. Self care might look like doing (gasp!) ABSOLUTELY NOTHING! On purpose! Can you imagine?

Maria Baratta, Ph.D. says, “self care is taking mindful time to pay attention to you, not in a narcissistic way, but in a way that ensures that you are being cared for by you.” And might I add, not waiting until all your to do’s are crossed off your list before you give yourself permission to do so.

Let me share this story with you from Clarissa Pinkola Estes:

There was a woman who took her dogs on an afternoon walk. One day an older dog joined the group, walked home with them, and jumped on her couch for a long nap. When the dog woke up, he simply existed through the doggie door. Returning again the next day, the woman pinned a note on the dog’s collar which read, “I wanted you to know that your dog is safely napping at my home each afternoon. He is kind and well-behaved. He is welcome anytime.” The next day the dog re-appeared with a new note which said, “Thank you so much. He is an old dog living in a loud home with small children. Can I come with him tomorrow?”

When I tell this story, everyone laughs. Not because it’s funny but because there is a collective understanding, a moment of release, in which everyone’s laughter says, “I get it. I’m tired too.” We are not alone in our need for self care. There’s a reason airlines tell you to place your oxygen mask on first before assisting another.

We cannot continue caring for others effectively, passionately, and wisely without first caring for ourselves.

Acts of self care will feel uncomfortable, scary, and counterintuitive at first. And that’s ok! Like a new muscle being stretched and strengthened, you are experimenting with a new way of being in the world – a new way of relating to your family dynamic, workplace, or circle of friends. Pay close attention to your inner dialogue. You may bump up against an inner voice that whispers, “any act of self care is selfish.” Remind yourself, you are just as worthy of love, care, attention, and affection as anyone else.

Starting a practice of self care does not mean putting yourself first while placing others at risk – that would be selfish. It does however mean being honest with your energy, time, health, and mental-emotional state. With that in mind, self care often looks like saying no to tasks, events, and obligations that are not in alignment with your longterm health and well-being. I appreciate the reminder:

“No” is a very, very complete sentence.

When you prioritize self care you make choices consciously rather than out of habit.

Choices made with your health, longevity, and happiness in mind will move you away from resentment, move you closer to love, and keep you interested and positively engaged in the relationships that compose your life.

I am passionate about self-care and want to invite you into the next Sacred Self-Care Essentials Program.

For 4 weeks, you will experience a chance to nourish your body, mind, heart and soul and learn the practices to set up new routines for the essentials of self-care. You will experience:

Group Deep Dive Coaching Sessions

Fellowship and connection with other amazing women

Getting back to the 5 essentials of Sacred Self-Care using my S.H.I.N.E approach

  • Sleep
  • Honoring your inner and outer boundaries 
  • Intentional quiet time
  • Nourishing foods
  • Exercise

(These are essentials that I return to over and over again to help me reset and refocus on taking care of me. They have worked for me, and I know they will work for you too.) 

A Private FB group

Weekly FB lives with Chris to build upon the previous session, clarify any questions and move you through any stuck places.

 

By the end of the 4 weeks you will walk away with a renewed sense of what self-care looks like for you.

New routines for morning and evenings to help you be present and productive, sleep better, give your racing mind a rest.

A better understanding of what fueling your body for energy and balanced emotions looks like.

Engaging in movement that you actually like to do and can stick with

A plan that is specific to you to keep up your self-care essentials in a way that fits in the context of your life, without putting your needs last.

Imagine the freedom, peace and confidence you will gain going into the Holidays with a FULL cup. 

 

Join me starting Monday November 26- Monday December 17th, 6:30-8:00 in Concord and Online.

Join the self-care revolution and nourish you!

Space is limited to just 10 women, so grab your spot today.

Yes, I’m in! Sign me up please! 

 

The link between stress and hormonal health

With hectic schedules and demands of our everyday life, many people feel stressed and run-down. Like there isn’t enough time in the day to get everything done. It just seems like part of every day life. But stress can take a heavy toll on our bodies. Especially in this day when women are pushing past their limits to care for their families, careers and trying to just keep all the balls in their air. Stress can not only make us feel tired and cranky, but it has a direct effect on our hormones and can lead to chronic illness if not kept in check. It’s true that the stress response is actually a built-in survival mechanism, and you can’t turn it off. But you can certainly cut down on the stress you encounter daily.

There are many types of stress, and your body is well equipped to handle it short-term. The problem is the constant, unrelenting stress. Think of it like this: A branch on a tree can bend and sway with the force of a storm, but each time it bends, it becomes a little weaker. If the storm continues for days or months, eventually the branch will break. It looses it’s resilience against the storm. And what happens in the body when stress is prolonged? It becomes too weak to function properly. Imbalance is created because the resources are going to those parts necessary to stand against the storm, (surviving) instead of doing what it needs to do to keep things running in balance .

So whats the link between stress and hormones?

Cortisol is a stress hormone. It helps our body determine which functions are most important for survival. When it gets the signal that there is danger, it springs into action and pushes non-essential functions to the background. Blood flow is pushed to your muscles for running, your heart beats faster, and you’re nervous system goes into FIGHT or FLIGHT mode. Ever get an upset tummy when your stressed? Digestion was turned off as it’s not essential to running away from that tiger that wants you for lunch.

In matters of survival, the threat is often short-lived, and when it’s gone, your body returns to dealing with the other functions. But if your body doesn’t understand that the threat has passed and cortisol continues on the job, it throws all those other hormones out of balance that are needed for functions like balancing blood sugar ( Insulin )- Sex hormones ( estrogen, progesterone, testosterone and aldosterone) – Thyroid hormones and our feel good hormone, Serotonin.

As women move into midlife, stress can be at an all time high with caring for kids still at home and aging parents not to mention the demands from career and relationships with our partners. Estrogen production lowers naturally. When under stress, cortisol blocks estrogen, so you end up with even less estrogen getting into your cells. Less estrogen causes low serotonin and low serotonin causes you to not be able to sleep, your feel anxious, irritable and down. Cortisol is also the FAT storage hormone and when cortisol is on, the body holds onto fat around the belly. Another thing happens when serotonin levels drop, norepinephrine is released in the brain and all of a sudden your get a pounding heart, upset stomach, hot flashes and feel even more stress. It’s a vicious cycle.

What we want to do is to build in stress resilience to our day. It’s like a time out from the storm, to recoup and shut off the stress response and get into the REST and DIGEST mode. One of the greatest tools I can recommend for bringing more piece and reducing stress in my life is a mindfulness practice. For the past 2 years I have used the CALM APP and gift it to my coaching clients as part of their program. I even bought a year subscription for my son who LOVES it and uses it often to help calm his anxiety. You can enjoy the peaceful sounds of the rain, or a gentle crackling fire, or my favorite, a mountain stream with birds in the background. And it only takes 10 minutes. It even helps you fall asleep with sleep stories. 🙂

The first way to build more stress resilience into our lives is by getting clear on what our stressors are. 

Once we identify our stressors, we can build a stress free buffer zone.

You can download a helpful handout for that here. 

I like to think of it as an eddy. If you have seen whitewater in a river, you know how it thrashes with energy and activity. And eddy is that quiet place right behind that whitewater. It’s a place of calm. When we recognize our stressors and feel the “whitewater” of our lives, it’s time to “eddy out” and take a break. Get quiet and tune into what your body needs and what you have on your plate. Most of what we take on seems like priorities, but many of them can be delegated or are just busy work that keeps us working hard to keep up with unseen expectations we have placed on ourselves. Getting clear on what is actually a priority and what can delegated or let go can be the difference between allowing space ad margin on or day, or trying to push through and continue the stress response. 

We don’t make more time to get things done. And we are not victims of too little time. We all have the same amount of time in our day. The choice is in how we choose to use it and what mindset do we bring to the act of being and doing. 

Stress management is a non-negotiable if we want to live healthy and happy lives. We have a choice. We can invest in our health care today or we can invest in sick care later. I choose health care. I plan on being the happy old woman wearing a purple hat riding a roller coaster with her grandkids. 

What’s 1 thing you can take off your plate today. Just one, that would have big impact on your mood and energy? I’ve love to hear. 

And if you have any other way that you use to reduce your stress, I’d love to hear those too. I promise I read every response. 

Think you might want some help getting this handled so you can finally overcome that steady weight gain, up and down moods, feeling overly tired and not sleeping well from trying to manage it all? I can help. Go here to schedule a time to talk with me and let’s get you feeling like yourself again (or even better!)

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