Are you sick of just wishing for a healthy empowered life?

Hey Friends, Let’s be honest.

Most of us know what to do, we just don’t always do it.

Can you relate?

Do you ever find yourself saying that you’re going to:

  • “Get back on track and eat better.”
  • Start making more home cooked meals for the family.”
  • “Eat less processed foods or eat more veggies.”
  • Or maybe it sounds like, “I’m going to exercise 3-5 times a week and start losing weight. This time I’ll really be good and stick with it.”
  • Or, “I am going to slow down and and spend more quality time with the kids and my partner, take more time for me too.”

If any of those sound familiar, then keep reading, because you’re in the right place, my friend.

You may have stuck with those healthy habits for a short period of time, but eventually you defaulted back to the old unhealthy habits, didn’t you?

You gained the weight back, you stopped the exercise program, you started grabbing meals out again because “life is just too busy.”

You’ve gone back to your old way of thinking and making choices that are not in alignment with who you want to be and how you want to live life.

And what’s worse, you feel like a failure. Like you just can’t stick with things to make a change.

But what would it feel like if things could be different this time around?

What if you could finally break the vicious cycle of implementing healthy habits in excitement, only to backslide into unhealthy ones the second your stress levels start to rise?

What if you could find that missing key to unlock your healthiest life ever?

Well, today I’m here to tell you that there is a better way.

For the past 6 months I have been creating a small group program to give you curated wellness information AND Transformational Coaching to help you turn your health goals into habits that last.

Because lasting habit change is the KEY to health and wellness. If you don’t create healthy habits within the context of your busy life, they don’t stick.

And I totally get how busy you are (trust me, I’ve got kids, a husband, and a job to juggle, too!) But the exciting thing is, this transformation doesn’t have to be hard. It can be easy, fun and fit seamlessly into your life

You won’t have to choose between your health program or going out with your friends, or going to a family gathering, or feel like you are pushing a boulder up a hill. That’s not fun or sustainable. And I am committed to making this fun and successful.

So here is what I have created for you. A new program called “NOURISH your Life.”

And it is about so much more than just food.

Starting September 19, Join me for a 10 week transformational coaching program in a small group that will help you create the life you want and deserve.

This is what you get in 10 in weekly meetings:

Participate in person or online from our conferencing platform

~ Laser focus to uncover what is stopping you, slowing you down or keeping you from feeling healthy and empowered.

~ We will develop a powerful vision to double your energy, find your happy weight and LOVE the skin you are in.

~ You will discover which foods and lifestyle habits are sapping your energy and fabulousness and what to do about it.

~ You will get a crystal clear Step-By-Step plan in how to create the habit change you seek so that you can live the life you love and feel great about it.

~ You will learn stress management techniques and create new ways of being so that you can go from “living in the crazy” to “living in the flow.”

~ Weekly action steps in small manageable bites will be your game changer

I only have space for 6 more people wanting to make some big changes, so if this speaks to you, ACT NOW. The introductory price for this 10 week program is $397. This is lowest price you will find as it is my pilot program. The price will increase when it is launched in January 2018.

REGISTER TODAY for NOURISH YOUR LIFE

Who this is for:

This is for you if what you have been doing is no longer working, and you’re looking for something greater to get you where you want to go.

How will you be nourished?

As your health coach, cheerleader and master of transformational habit change, I provide the right system, the right support and the right accountability to help you transform your health and your body- for good!

This is your chance to create new healthy habits that stick, all within the context of your life. In small manageable steps that create BIG changes.

You see, small things done with consistency, accountability and support create long lasting habit change. LONG LASTING HABIT CHANGE.

We will meet for 1 hour each week in this 10 week in person and online program. If you are local, feel free to join in at my studio location. Or you can join in the program via our online conference platform.

What’s included?

Guidance in eating nutrient dense whole foods, without being obsessive about it, that support your unique body. No guilt, shame or judgment here.

VIP access to my most helpful recipes, hand outs, and resources.

Downloadable weekly action plans, support and accountability in a small group setting.

Weekly motivational emails to keep you on track

Setting goals in achievable bites and having fun doing it.

Compassionate guidance in helping you manage stress from a place of self-love, trading in judgement for curiosity.

Guidance in setting up your personal goals and uncovering your motivating factors that propel you forward

A private Facebook group to connect with your Tribe

A free 87 page recipe ebook

A personalized nutritional questionnaire to assess your health from the beginning and at the end of the program ( Value $100)

Lifetime access to all your materials

Some of the helpful handouts included are:

Healthy foods cheat sheet

Magic snacks

Movement menu

What to eat when you are traveling

How to sleep

The effects of stress

What does a healthy plate look like

And more….

Together we will:

Double your energy, increase metabolism, decrease stress and redefine your relationship with your body so you can finally love the skin you are in.

Gain confidence with nutrition and lifestyle choices to create healthy habits that last, without diet dogma, obsessing with what’s on your plate or exercise programs.

Kick self doubt to the curb and exceed your health and wellness goals.

Create sacred self care so you can give from a place of fullness rather than depletion.

Only $397 for this 10 week program

SPACE IS LIMITED so join me today!

REGISTER TODAY AND GET THE LOWEST PRICE

Have Questions? I am here for you! Feel free to shoot me an email at info@shine-wellness.com and we will set up a time to chat!

In Health and Wellness,

Chris

How the Body Responds to Stress

Relax
Stress isn’t just a feeling. It’s an actual release of hormones that your body produces when it’s met with a challenge. The number one stress hormone is cortisol.
Think of the hormone cortisol like a chemical messenger. When you’re in a stressful situation, cortisol tells your immune system to gear up for a challenge. Your immune system responds by producing inflammation, and then cortisol signals your immune system to calm down when the danger has passed.

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Warm Beet Salad

WARM BEET SALAD

The beautiful beet is an antioxidant-rich root vegetable that provides serious detox support for the liver and gallbladder. The deep pigments that give beets their rich color, called betalains, are special phytonutrients that provide anti-inflammatory and detoxification benefits. And they can be used in so many different ways. Roasted, shredded, added to salads or fermented vegetables. I love to add fresh raw beets to my sauerkraut and even to my kombucha. 

Loaded with a variety of additional nutrients such as folate, potassium, magnesium, fiber, and vitamin C, beets are a great way to increase the nutrient-density of your diet.

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Top 10 Good Mood Foods

FIGHT THE BLUES WITH NUTRITION:

TOP 10 GOOD MOOD FOODS + RECIPE

We can experience depression or even just the blues for many different reasons.
It can be the result of a life circumstance, such as the loss of a loved one, or it can have biological roots, such as in a hormonal imbalance. Some people even experience it seasonally, as in Seasonal Affective Disorder (or SAD).
Whatever its origin, depression can be very debilitating and difficult to manage.
 
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What is a Cleanse/ DETOX and why do I need to do one?

Why do a cleanse or detox?

An annual spring cleanse has long been regarded as a necessity for the maintenance of abundant good health. It was a priority even when all of the food we consumed was what we now call “organic.” Even in those environmentally pristine times, our ancestors recognized that our own digestive processes inevitably leave a toxic residue that in particular was known to accumulate in the course of the long winter. 

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What is a Health Coach?

What is a Health coach and why do I need one anyway? Have you ever asked yourself this question? 

Have you ever tried to make a change and then fell back into old habits? Whether it’s trying to eat healthier, lose weight, clear clutter and get organized or create a new exercise plan; without sustainable habit changes and support we inevitably revert to the behaviors that didn’t serve us. It’s not about “willpower.” You are not weak. You just have not yet learned how to set up the circumstances for inevitable success in an easy way that fits into the context of your life so that you don’t feel like you are pushing a boulder uphill.

The simple act of changing one little thing with intention, is more powerful and sustainable than trying extreme diets, hard core exercise programs or obsessing about everything you put on your plate. The “GO BIG or GO HOME” philosophy is an attitude to fail. You see, big doors swing on small hinges. By consistently implementing small changes that align with what you want to achieve  you can bypass your brain’s fight-or-flight wiring system to such a degree as to create a sea of change and a ripple effect of global proportions! Real, sustainable changes that last, not loosing those 20 pounds by starving and depriving yourself only to slip back into the old habits and gain back the 20 pounds and then some. 98% of diets fail! That’s HUGE. So let’s look at what the 2% does to create changes that last.

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Eating A Nutrient Dense Whole Foods Diet

There are so many different diet philosophies out there, but there there is no one size fits all approach. That’s why much of the nutritional information out there can be confusing. What’s important is that we eat for our own bio-individuality and energy levels.

All food is either a carbohydrates, fats or protein, or a combination of these 3 macronutrients. Think of the macronutrients like the logs in a fireplace: Carbohydrates are like the kindling we use to start the fire. If we use only kindling to keep the fire going, we’re going to have to stand there all day adding more kindling. Fats and proteins are like the long-burning logs we add to keep the fire going. Those big fat logs can burn steadily for hours without much need of attendance. A high-carbohydrate diet is like using only kindling to keep the fire burning. No wonder we’re always hungry and never really satisfied!

The ratio we eat of those macronutrients depends on our energy level and varies with each person. Those who engage in high levels of physical activity can incorporate more carbohydrates in the diet without gaining weight; those needing to lose weight or control blood glucose levels require more healthy fats in the diet as fats provide satiety and help keep blood sugar within a normal range. So where to start? Start with a ratio of 40% carbohydrates- mostly from vegetables and fruits. 30% quality protein, and 30% healthy fat. Make these nutrient dense whole foods and avoid processed foods as they contain high amounts of sugar and trans fats which are health depleting. Keeping a food journal can be super helpful in determining which foods give you energy and are sustaining and which foods burn up quickly and leave you hungry or depleted. Eating this way is a lifestyle and not a quick fix diet approach. Try it and let me know how you feel.

Comparison is the thief of joy!

Two  of my favorite quotes are “Perfectionism is self-abuse of the highest order” and “Comparison is the thief of joy.” With all the images we see on Facebook and Instagram its easy to see all the amazing, fun, beautiful things people are doing and feel dissatisfied with our own life. We compare what we feel in our inner world to what we see in people’s outer world and we feel less than. On International Women’s day,  it’s time to erase that “stinking thinking” and embrace our own beauty and strength within because we are all so powerful and fabulous just as we are.

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Chicken, Spinach, Spaghetti Squash Marinara Casserole

 

 

This casserole is one of my go to favorites for meal that is traditional, clean, gluten free, dairy free, soy free and delicious. I’ve done several variations using spaghetti squash as my base for the casserole and change up the veggies and protein sources to make something new each time. This one is full of non-starchy carbs from spinach, spaghetti squash, carrots and onions. Chicken from my local farmers market is actually a stewing hen and is full of flavor. I added Applegate Farms turkey bacon as an experiment and it turned out fantastic.  

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Chorizo, Spinach, Acorn Squash Egg Cups

In the Restart program we focus on preparing food and prepping in week 1. When you are prepared you will succeed. So we talk about clearing out the pantry of processed foods and making items ahead of time to have on hand so you don’t grab a non-compliant food because you are hungry and have nothing prepared. Planning, preparing and putting foods away in meal size containers is a way to make meal times easier and healthier! I participate in the challenge along with my RESTART students and this is one of the tastiest breakfast items I have made. It’s gluten free, wheat free, dairy free, soy free and 100% delicious! It contains healthy fats, good quality protein and healthy carbs from veggies. This is a clean recipe that your whole family will enjoy. They are great to make ahead and then have on hand for a grab and go breakfast. Enjoy!

Chorizo sausage, spinach, acorn squash egg cups
Serves 6
A delicious clean breakfast
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Ingredients
  1. 3/4 pound clean chorizo sausage- I get mine locally from Creek Side Farms.
  2. 2 handfuls of fresh organic spinach
  3. 10 pastured eggs
  4. 1/2 sweet potato- cubed
  5. 1/2 acorn squash-cubed
  6. 1 t. celtic salt
  7. fresh basil to taste
Instructions
  1. In a large skillet, cook the chorizo sausage. While it is cooking, add the sweet potato and acorn squash and sauté until soft. add in spinach and salt and cook until all is blended.
  2. Line a muffin tin with paper cups and place 1 T of sausage filling in each cup.
  3. Mix eggs in a pourable bowl. Pour the eggs over the filling.
  4. Bake 350 for 20 minutes.
Notes
  1. Store in the refrigerator and enjoy as a quick breakfast. You can substitute any vegetables of your choice.
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