When you hear the word exercise what comes to mind? Is it things like running, riding bike, walking, hiking, swimming, spin class, tai chi, yoga, or weight training? Those are some of the most traditional methods of exercise. I’m going to suggest that any activity that gets your heart rate up and burns calories can be considered exercise.

Sometimes it can be a challenge to get your workout in. It is recommended that adults get 30 minutes of high intensity aerobic activity 5 times a week or 90 minutes of moderate aerobic activity. On those days, or weeks, when you can’t seem to find the time to exercise, I urge you to get creative!

Think about activities you perform that could be considered exercise. You can burn calories by climbing stairs, grocery shopping, house cleaning, mowing the lawn, gardening, engaging in active play with children, painting, and etc. 

Maintaining an active lifestyle is the key. If you don’t have time to get a workout in, try to be...

Getting healthy meals on the table can be a struggle if you’re in a hurry and didn’t plan ahead. Instead of grabbing or ordering takeout, stopping at a fast food restaurant or eating cereal for dinner, I challenge you to whip up a quick, nutritious dinner. You’ll want to have the freezer and pantry stocked. After that it’ll be easy.

To create a quick salad, start by purchasing pre washed packages of greens like lettuce blends, slaw, or spinach. Choose toppings like cherry or grape tomatoes, pre sliced mushrooms, shredded carrots, pre sliced beets, quartered artichoke hearts, sliced water chestnuts, canned garbanzo or black beans, olives, hummus, avocado or guacamole, nuts or seeds, and etc. You can put almost anything on a base of greens. What you choose will determine how filling your salad is so if it’s your dinner make sure you include some protein.

Have a supply of frozen vegetable noodles like zucchini, carrots or butternut squash on hand....

Do you believe you have the ability to be in charge of your health? It’s a personal choice to take better care of your body in order to prevent or reverse the effects of certain ailments or diseases. You have the ability to eat a healthy diet, exercise and develop a positive mindset.

If you aren’t sure what to do or how to go about implementing strategies to improve your health and wellness find someone to help you. Hire a coach, like me, a nutritionist, or a personal trainer. Enlist a family member, friend, or colleague.

Many of the common ailments people in the United States are afflicted with are preventable. Things like diabetes, stroke, Alzheimer’s, heart disease, kidney disease and cancer are linked to nutrition. So, potentially you could avoid them by changing your diet. Wouldn’t it be worth it? 

Exercise goes hand in hand with nutrition. The human body is meant to move. Cardio workouts increase your heart rate and help burn calories. Burning...

Using Essential Oils to Support Your Emotions

When I was introduced to essential oils I had no idea all of the things they could be used for. I had recently completed radiation and had finished my breast cancer treatment journey. The idea of supporting the systems in my body naturally through the use of essential oils was very appealing to me.

Now one of my favorite ways to use them is for emotional support. Fragrances and scents can be used as holistic healing treatments, called aromatherapy, to promote a sense of well being. Natural plant extracts are inhaled with the use of a diffuser, an aromatic spritzer, or applied topically to the skin so you can smell them.

Not all essential oils are the same so be sure to use a high quality oil. Many store-bought oils have been produced with pesticides or extracted using chemicals (to get more yield). I recommend Young Living oils as they have a Seed to Seal™ guarantee. This means each plant is hand weeded, there are no pesticides...

5 things you can do to Eat to Lose Weight:

1. Eat whole foods, no prepackaged or boxed foods. That means foods in their natural state as opposed to those that are highly processed. 

2. Read food labels when shopping and don’t purchase items with a lot of sugar, sodium or fat. It will take you more time to do the grocery shopping but it's worth it. Once you've done it a few times you'll be familiar with what brands are the healthiest and what ones to avoid. 

3. Eat good, complex carbs instead of simple carbs. Avoid carbohydrates that are refined, meaning they are forms of starch and sugar that don't exist in nature. Instead eat whole grains, nuts, seeds and legumes. 

4. Eat more fruits and vegetables. They are also an example of healthy carbs and they contain fiber. Plants are the only source of fiber. Most Americans do not get enough in their diet. Choose either fresh or frozen varieties. Both are acceptable. If you need to make dinner in a hurry...

Just because I am a Wellness Coach it does not mean I don't face my own struggles and challenges in trying to maintain a healthy lifestyle. My biggest problem is usually food related. If good food choices are available and there's nothing to tempt me l'm usually okay. It's when I go out to dinner and the menu isn't vegan friendly or I'm at a function and there aren't things for me to eat. Then I have a hard time. 

So, if you are trying to make lifestyle changes and struggle at times know that you are not alone. It's normal! Don't let it get you down. Recognize it for what it is, a slip up, and get back at it. Keep trying, recommit, start over. Most of all remember why you are making changes in the first place. 

Take charge of your health! Be well!   

Seven out of the ten leading causes of death in the U.S. have a strong link to nutrition. They are heart disease, cancer, lower respiratory disease, stroke, Alzheimers, diabetes and kidney disease. The other three are accidents, influenza and suicide. 

Heart disease is the top killer in the United States. Plaque, caused by fatty deposits that accumulate in the arteries, hardens over the years and eventually limits blood flow. To reduce plaque buildup reduce the amount of trans fats, saturated fats and dietary cholesterol you consume. Trans fats are found in meat, dairy and processed foods. Saturated fat comes from animal sources and is found in junk foods. Cholesterol is found in eggs and animal foods.

Adopting a whole foods plant based diet has been found to prevent, treat or reverse all seven. Why not introduce or expand the healthy foods you eat and eliminate the ones that can make you sick? 

Eat a diet rich in whole grains, beans and legumes, vegetables, fruit,...

According to data provided on the breastcancer.org website about 1 in 8 U.S. women will develop invasive breast cancer over the course of her lifetime. About 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.

So what do you need to know to prevent the occurrence of breast cancer? There are some links to lifestyle including nutrition and exercise.

Consumption of plant based foods can lower estrogen levels. Animal foods can elevate estrogen levels. Breast cancer risk is lower when you maintain a normal body weight, limit alcohol consumption and eat mostly plant foods. No amount of alcohol is considered safe when if comes to breast cancer. 

The risk of breast cancer increases when you consume well done meat. The amount of cholesterol consumed may also play a role in the development and progression of breast cancer....

Fear can take many forms and prevent you from doing a variety of things. You may fear something and not even realize it. Holding on to fear can have a negative impact on your overall health and wellness by causing stress, anxiety or doubt.

Do you have a fear of change, fear of failure, fear of success, fear of the unknown, fear to try new things, fear of letting others know how you feel, fear of being judged, fear of sharing your true self, or something else? There are as many types of fear as there are people. So what can you do about it?

Here are 5 steps you can take to overcome your fear:
1. Recognize and admit the fear.
2. Write it down.
3. Share what you're afraid of with someone. It could be a family member, friend or health care professional.
4. Think about the steps you can take to overcome it. Write them down.
5. Start moving forward. Begin slowly. Get help and/or support if necessary.

It may be difficult, but think about how great you'll feel when you conquer it! If it don't...

The human body is amazing in it's ability to heal itself. It can be from something as small as a cut finger or broken blood vessel to heart disease, type 2 diabetes and cancer. Our bodies want to heal themselves and many times they will if given the opportunity and the right circumstances.

It's been proven that a Whole Foods Plant Based diet can prevent many Western illnesses or reverse them if already contracted. I recommend you read How Not To Die by Michael Greger, MD and The China Study by T. Colin Campbell, PhD and Thomas M. Campbell II, MD to learn more.

I attended a lecture given by Thomas Campbell on the topic of Diet and Breast Cancer in April of 2017. It lead me to read The China Study, The China Study Solution and How Not To Die. As a breast cancer survivor, it was at that point that I adopted a Whole Foods Plant Based diet.

It also piqued my interest in holistic wellness. Holistic medicine is a form of healing that considers the whole person - body, mind,...