Full stop.

On the anniversary of the breaking of the Harvey Weinstein story and the explosion of the #metoo movement, I've been reminded time and again of the fact that women still don't get the respect we deserve—nor do we honor ourselves very often. We don't make it a habit to celebrate ourselves, our strengths, and our accomplishments, perhaps because we still carry with us the idea that it would be se...
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Early birds, night owls, and soul care containers

early bird
I've always looked at my ability to wake up without an alarm as a superpower: whether it's for my usual wake-up time (ungodly early) or from a power nap or just in time for my stop on a bus or train commute (truly, the gods watched over me when I used to take the Red Line into Chicago for culinary school!), I wake up without an alarm. Imagine my dismay when I recently heard someone say that thi...
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Every board of directors has one….

board room
"Dressed in a navy suit, Dr. Blasey Ford maintained her composure throughout the hearing...." Oh yeah, here we go again. Really, New York Times?!? Let's ignore the fact that Dr. Blasey Ford's suit has exactly zero to do with the content of the hearings and less than zero with what the takeaways are. (Unless we're in the fashion industry? Unless we get a description of what the nominee was...
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Green lights, stop signs, and speed bumps

speed bump
My son is learning how to drive (yay? yikes? jury's still out but leaning towards yay), and something that we've been commenting on is that he seems to have a green light superpower. There are stoplights on our stretch of road that I never seem to get through without having to stop—that's okay, I think about them as a pause button—but somehow when he's driving, they magically change to green as...
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I can hook you up … with some good bacteria!

fermented cabbage
"I fed my sourdough this morning." "What? What sourdough? Who's got sourdough? I want some!" "Liza got it for me." "Oh! That reminds me, Liza, can I get some more kefir grains?" "And, Liza, I need more kombucha SCOBY, I killed mine...again!" "Murderer. No SCOBY for you!" Yeah, that's more or less a word-for-word transcription of a conversation among some colleagues of mine yester...
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Oxymorons, their opposite … and hot breakfast

whole grain porridge
If you're a working mom ... ha, what is the opposite of an oxymoron? I mean, if an oxymoron is a figure of speech that combines two seemingly opposite ideas (living death, seriously funny, deafening silence) for greater effect, what's the opposite of that? "Working mom" really is the opposite—it's two words that are so similar in meaning that it's almost too redundant: all mothers work, whet...
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New (School) Year’s Resolutions?

It's Labor Day weekend, and we've made another circle around the sun: as hard as it is to believe, I have two sophomores now: one in high school, one in college. And the new school year still feels like the start of a new year with new clothes, new school supplies, new haircuts ... and often new goals. Many working mothers I know greet September with a joy that's on a par with the despair th...
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Gordon Lightfoot: coincidence or miracle?

car radio
When I was growing up, we didn't have a television (no, I'm not THAT old—my parents just chose not to have one!) so we listened to the radio a lot. Some of my earliest memories are about being really terrorized by CBS Radio Mystery Theater. I also remember hearing certain songs on the radio. Gordon Lightfoot's "The Wreck of the Edmund Fitzgerald" was one of them, and it seemed to spend an inord...
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Making space for the invited inevitable

job application
  Make space in your life for the inevitable arrival of what you want. ~Danielle LaPorte If you've been with me for a while, you know that in addition to being a health coach, I also work a part-time  "side hustle" as a grants and reports contractor for a nonprofit. I started there the year it was founded and have worn numerous (and sometimes multiple) hats, moving between part-time cont...
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Fl!p Your (Airbnb) K!tchen

Breakfast for dinner
Airbnb has been around since 2008, and as usual, I'm a late adopter—this summer's trip to Scotland was my first time taking advantage of it. From Edinburgh to Inverness to Glasgow, then back through Edinburgh to London, we've stayed at five different Airbnb flats and had five Airbnb "experiences." They've all been unique, and they've all been wonderful. Part of what I love about staying in a...
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Scotland, self care, soul care … and social justice

Highland cottage
I'm "on holiday," as the people of the UK would say—spending two weeks touring Scotland. Diana Gabaldon's Jamie Fraser and Dougal MacKenzie might be involved—no sightings yet, but stay tuned. For that reason, this week's blog post is just a quick check-in and a link to an article on Rewire for which I was recently interviewed: it covers a lot of what I talk about with my clients, namely that se...
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I’m going on a trip….

empty suitcase
After years of staycations, 2018 is becoming the year of traveling for me—and I've been thinking about the learning that comes from not just the trips themselves but the packing that goes into them. My first two big trips this year were by car, which is always nice because you don't have to consider what you take as much as you do when you travel by plane. Packing for overseas travel is alto...
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Velcro + Teflon | What’s new + good?

brain positive thinking
Like many health coaches, I offer a free initial consultation—I call mine a YOURstory session (like HIStory, but we live in a world where "gendering" has become a frowned-upon practice, so....) In this session, in which we explore your health history from a holistic perspective, the first question I ask—"What's new and good?"—often causes some surprise, and it's really meant to put you in a mor...
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Is self care really the answer?

"Self care" has become a real buzzword in the past decade—and it can include anything from an hour (or a day) at the spa to meditating to practicing yoga to drinking green smoothies to slathering yourself, your pets, and your house with essential oils. I don't have anything against these activities in principle—well, you can probably tell by my aggressive use of sarcasm font that I might have s...
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Who are your VEEPs?

succulent, white space
Uh oh—am I really going to stray into politics on a health coaching blog? No, not entirely, but with the news focusing so much on the administration's attempt to rid the country of illegal immigrants and people starting to drop incendiary terms like "cleansing," I got to thinking about the concept on a more micro level. Cleanses and detoxes and decluttering are hot topics these days—and as t...
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Reclaim your flame

Reclaim Your Flame
The clubhouse doors are open at the (Sorta) Secret Sisterhood online membership site, and last week, I had the honor and pleasure of interviewing Tania Elfersy of The Wiser Woman on a Zoom call with our members. We covered a lot of ground on the call—from the Roman empire to the present day, from feminism to mindfulness to unicorn cupcakes! What really resonates with me in talking with Tania...
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Who are you comparing yourself to?

generations
I recently walked the Dexter Ann Arbor 5K in 40:49 (beating last year's 52:12 by a long shot despite the pouring rain)—I had meant to run this year, but some troublesome arthritis got in the way. Afterwards, I asked a much younger colleague how she'd done, and she said, vaguely, "Oh, really well—much better than I'd hoped!" Later, I found out that she'd placed 2nd in the 25- to 29-year-old w...
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Everybody poops…

toilet paper
When I was studying to become a health coach, one of my favorite lectures was titled, "Does Your Poop Float?" I wish I could remember the lecturer's name, but it has escaped me. I just remember listening to it in the car with my then 8-year-old son, who actually asked me to play it again on a later trip. Because boys and scatology. One of my favorite podcasts is Healthy View Radio, hosted by th...
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I’ll have what she’s having…

Courage to Conquer
If you're about my age and you've seen When Harry Met Sally, there's at least one line that people of our generation all know: I'll have what she's having. It seems like every generation has a line or two like that, and even when we hear them out of context, it still makes us laugh. As a coach, I support women in their 40s and beyond in navigating the next stage of their lives with good heal...
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Normal vs. common | Learning in the loud moms’ corner

martial arts
I'm not much of a gym fan—I've flirted with them before, even had (always brief) love affairs with them, but I always return to working out at and from home. When we lived in California, it was easy to get enough exercise outdoors year round. When we moved to Michigan (before we had Kermit the Dog and the kids were younger), it got a bit more difficult. I needed to move more, my daughter was...
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Are you in the (Sorta) Secret Sisterhood?

Sorta Secret Sisterhood Logo
Let's take a look at the business side of health coaching for a minute. As a business owner, I spend a fair amount of time networking, and in networking groups—as in business—it's vital to know who your "target market" is and to narrow your focus—your "niche"—down to a very specific group of people whom you serve. There are entire books written about the topic, whole classes and webinars dev...
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High anxiety (in the dentist’s chair)

dental health
I usually try to avoid the word "hate"—there's enough hate in the world already, no need to add to the bad energy. Yeah, I'm the one on social media who really, really tries to promote what I love rather than gripe about what I ... um ... don't love. But I'm just gonna say it: I hate going to the dentist. Nothing makes me more nauseous than the idea of sitting in that chair. Nothing. Well, o...
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Pet Lessons

Is it really possible that Spring has sprung in Michigan finally? This past winter really felt endless—more so than others for some reason. And yet, thanks to a new furbaby we acquired in October, I have spent at least an hour (sometimes two) outdoors every day. I joke that Kermit and I are even more reliable than the US Postal Service, whose unofficial creed—adapted from a poem and carved i...
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Happy Mother’s Day (just say no)

Ahhh, Spring. We wait for it with longing, especially here in Michigan, where it comes quite late and often teases us for a while before committing. And then, just as there's a huge wind storm every Fall that strips off the last leaves (along with a lot of branches), every Spring there's a day of downpours after which everything bursts into bloom (and the worms litter the pavement). That's n...
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Spring detox (further proof that I’m so basic?)

I love tulips: I love their beautiful simplicity, the fact that they herald the arrival of Spring, the variety of colors they come in, the fact that the financial health of an entire country rose and fell on their backs. (Do they have backs? They certainly bend over rather quickly once put in a vase. Anyway, you can read all about the tulip empire in Michael Pollan's Botany of Desire.)  Imagine...
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Dr. Seuss is in the house (and in the kitchen)!

journal
If you've followed me for a while, you know that in addition to being a health coach, I have a side hustle that used to be my full-time job and that I still adore—from a bit of a distance since I'm now a part-time contractor and mostly work from home. Last week, one of my colleagues celebrated her birthday, and our team decided to have breakfast in person rather than have our weekly phone check...
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Whine + cheese | What’s the payoff?

wine and cheese
Very often, when I encounter a deeply-entrenched, clearly unhealthy habit in a client, I get curious about the payoff: every habit, according to research in this area, brings with it a reward, a hit of pleasure hormones. That's ridiculous, you might think. What possible payoff is there in a habit that doesn't support your health? Well, I guess you could ask any smoker that question.... Havin...
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The Elves began it….

lichen
I'm a walker—no matter what form of exercise I've done in the past—from running to aerobics to HIIT—I always come back to walking. It's as though there's a set point in physical activity like there is thought to be in weight. In my mind, there's always been something odd about driving to a gym to work out. Don't get me wrong: I've done it, and I think if you're going to the gym regularly, that'...
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April’s FREE health coaching webinar is on Wednesday!

Just a quick heads up: April’s FREE health coaching webinar is going to introduce you to what I call the DR/EAM process—a way to stop playing best supporting actress in everyone else’s lives and star in your own (life) movie! Register to get details of April event and notices of upcoming webinars. If you can’t make the live event, a replay/recording is always posted after the fact.
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#healthcoachvacation

Roadtrip 2018
When I was growing up, it seemed as though my vacations never lined up with those of my parents, who taught at a small liberal arts college. There may have been some outcry about this in the community because one year, the college switched which week it was on break ... and the public schools did, too, with the result that we were still off different weeks, just in reverse order! This March,...
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The secret’s out….

secret
Last night at the dinner table, my son asked how long it's been since the new Administration has been in the White House. More than a year, I said, thinking back to the Women's March in January 2017.... Based on a lot of conversations I've had with women over the past year—and even further back—I'm going to generalize and say that two themes stand out: Women are creatures of community—whet...
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White jeans … and apples and pears

apple
I lurk on a lot of Facebook pages and sites that claim to support us women over 40. I say "lurk" because I stopped posting comments and questions when I realized that the energy of these groups is almost without exception toxic. They are possibly the best example of the expression "Misery loves company." What are the advantages to being a woman at midlife? Ask that question and you're likely...
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Breakdown on the 110

pixabay anxiety
If you follow me on social media, you'll know that I was recently featured in an interview on my friend Audrey Groeschel's Women are Journey podcast—you can check it out on your favorite podcast app or catch it on Audrey's website. (I'm episode 16, and I want to encourage you to listen to all of the episodes—including the interviews, which are subtitled "The Story of the Shift," and the solo episo...
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Do your own (!@#$%) dishes!

pixabay drone camera
Why...was it always my responsibility to turn on the stove and begin to think about my family's food needs, even when I wasn't hungry? Why couldn't my husband get the dinner preparations started? Why did my family seem to be almost totally paralyzed when it came to preparing a meal? Why did they all wait in the kitchen, as though unable to set the table or pour a glass of water, until I came into ...
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Joint pain | On diet, physical therapy, and woo

turmeric anti-inflammatory pixabay spice
In response to my question about curve balls two weeks ago, Susan wrote, "I had pinching pain in my left hip which turned out to be early onset arthritis. At 42. I now understand, through physical therapy, how to stretch that joint and keep the pain somewhat at bay … however I was very surprised my body suddenly had pain moving in ways that used to be normal." Oh yeah, I thought. I had just sch...
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I can still get 3 hours….

pixabay insomnia
I'm one of those lucky people, blessed with the ability to fall asleep just about anywhere, anytime, even during a bus or train commute (yeah, sleeping on the Red Line in Chicago was probably not quite as safe as on the Boulder–Denver commuter bus). My husband says that it only adds insult to injury that I can also wake up without an alarm, whether it's exactly in time to get up for my daily 4a...
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My own personal summer

Sooo much wisdom (and a fair bit of humor!) in last week's conversation on the blog in response to my question about what (if any) curve ball/s your body suddenly sent your way when you turned 40ish? In this week's post, I'm going to poke a little bit at what Audrey described in her answer as "my Goddess, the hot flashes!" (BTW, check out Audrey's cool podcast, Women Are the Journey!) I clea...
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“Can we tawk?”

I once introduced myself in a networking group by saying that I support women who believe the only way out of their overwhelm involves a plane ticket, a wad of cash, and a change of identity. All the women in the room laughed and/or cheered; most of the men looked at me blankly. The more I work with women my age (I just hit 53), the more I realize how rarely we have productive conversations—wit...
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SOUL food | Loving

This is the final post in the SOUL food series—you can find the first one at SOUL food | Seasonal, the second at SOUL food | Organic, and the third at SOUL food | Unique. Relationships are one of the most important primary foods in our lives, and we rarely (if ever) think about our relationship with ourselves as one of them—and so it is perhaps the one we rarely tend to. I'm a podcast junkie...
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Confidence Junkie | Q+A with Melissa Brode

One of the best parts of being a health coach is meeting other coaches doing their work in the world. Last fall, I met Melissa Brode of Fuel Wellness, and I just know that her wisdom will touch many of your lives! We put together a quick Q+A for you, and I encourage you to check out the resources Melissa mentions and her own work! [LB] You call yourself a confidence junkie-say more about what t...
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Why should I clear my (virtual) plate?

I recently had the honor of interviewing the lovely Dr. Fiona Lovely of the Not Your Mother's Menopause podcast and Facebook community. We talked a lot about bringing peace to busy women in what can be a stressful time in our lives, and we took a crack at making hormones make sense! You can listen to the interview here: please note that there is a lead of about 1:15 before the recording beg...
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SOUL food | Unique

pixabay poppy
This is the third post in the SOUL food series—you can find the first one at SOUL food | Seasonal and the second at SOUL food | Organic. Integrative Nutrition® upholds that we are all bio-individual: what is food for me might be poison for you; what nourishes me might toxify you. This is true not only for the food we put in our mouths but for all the primary foods that nourish us (or don't), an...
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SOUL food | Organic

This is the second post in the SOUL food series—you can find the first one at SOUL food | Seasonal. "Organic" has a lot of meanings—perhaps the most familiar in today's world is its reference to foods grown without synthetic inputs (that's right, organic farmers can use pesticides and herbicides—but they cannot be synthetically derived) using farming methods that integrate cultural, biologica...
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Overwhelmed in the kitchen?

Argus Farm Stop logo
Join me Tuesday, January 16 at 5:30pm at Argus Farm Stop on Packard for a hands-on introduction to meal planning. Argus is a next-generation farmers' market whose mission is to to grow our local agricultural economy. How? By providing a place where local farms can sell locally-grown produce and other goods conveniently to consumers—year round! Fl!p Your K!tchen is a natural fit for Argus's b...
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SOUL food | Seasonal

fall
As I mentioned at the end of last year, my focus has been shifting from helping clients with their SOLE foods—the seasonal, organic, local, and ethical foods that I recommend underpin your eating choices, no matter where you fall on the spectrum between vegan and omnivore—to supporting them in the area of SOUL foods—all the other parts of our lives that nourish us...or don't. If you want to try...
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Unlimited do-overs

pixabay new year
It's pretty common for New Year's resolutions to dissolve just weeks into the new year, and as we approach the start of 2018, I have some thoughts on why that's so. Don't get me wrong: I definitely don't discourage setting resolutions—I am just interested in exploring why we have a hard time keeping them, and I've come up with some tips to make resolutions more keep-able. arbitrary or intentio...
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SOLE food | SOUL food

pixabay hearts
At the end of 2016, I shifted my health coaching practice from focusing almost entirely on secondary foods—what we put in our mouths—to primary foods—everything else in our lives that nourishes us (or doesn't). I also set a goal of blogging once a week rather than once a month (or so) and sending my post out by email to my list. It's been a year since then, and I'm happy to report I am one week...
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If it ain’t broke, reframe it

pixabay broken
Occasionally, I need to disappear from my health coaching practice due to the demands that my side hustle as a grants consultant places on my schedule. Late November and early December were such a period, but it's not been time lost: I've been keeping my eyes and ears open for media coverage of the topic that many of my clients are dealing with. Since late November, I've been following the to-d...
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Do you really need another blender?

pixabay blender
My biz bestie, Holly Southerland of Waco Home Organizers, recently sent a note of encouragement to her email list about FOMO (fear of missing out) and doing a "digital detox" by unsubscribing from email lists and unfollowing on social media. You might laugh at her description of how we end up with three blenders—and you might just shed a secret tear because, um, you have three blenders yourself...
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My cat got eaten by a coyote…

pixabay conversation
As a "wellpreneur" who works with clients online and by phone/Skype as well as in person, I spend a fair amount of time marketing my services online, mostly through my own website and on social media platforms. I'm not an early adopter of social media, and Snapchat—which I have because my kids like to use it—still confuses the heck out of me. But I check in regularly on Facebook (which, I was d...
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Welcome to the trough

Because explaining what I do as a health coach can be difficult—while the profession is certainly growing, it’s still an alien concept for many—I like to talk about my work using stories, which seem to make more sense than a lot of theory and explanation. You can check out the previous stories in this month's series here: Where are you hiding? and How do you come to the kitchen? After the feedi...
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How do you come to the kitchen?

As I mentioned last week, explaining what I do as a health coach can be difficult: while the profession is certainly growing, it's still an alien concept for many. I often like to explain my work using stories, which seem to make more sense than a lot of theory and explanation, so for the rest of this month, it's story time! The second story I tell is titled, "How do you come to the kitchen?...
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Thanksgiving 2017 Helpline

Have you downloaded the Fl!p Your K!tchen Thanksgiving 2017 recipe packet yet? If you have and you have questions about the recipes or the strategy that will help you cook most of your meal ahead so you can spend your day with your loved ones, join me on Tuesday, November 14, 2017 for an updated version of the Butterball Hotline! Because I'm all about planning in advance, it's happening TOMO...
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Where are you hiding?

pixaby hiding
Explaining what I do as a health coach can be difficult: while the profession is certainly growing, it's still an alien concept for many. In my workshops, I often like to explain my work using stories, which seem to make more sense than a lot of theory and explanation, so for the rest of this month, it's story time! The first story I tell is titled, "Where are you hiding?" Without reveali...
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SOLE food | Your nickel’s worth

pixabay farmers' market
This is the final post in the SOLE food series, in which we stepped away a bit from primary foods nutrition and focused again on secondary foods, the ones we put in our mouths. As you find your way on your health journey, getting your food choices sorted can be what Charles Duhigg calls a keystone habit in his book The Power of Habit: a keystone habit is one that not only creates a desired change—...
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SOLE food | Ethical

This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on your health journey, getting your food choices sorted can be what Charles Duhigg calls a keystone habit in his book The Power of Habit: a keystone habit is one that not only creates a desired change—it also has a cascade of other good habi...
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SOLE food | Local

This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on your health journey, getting your food choices sorted can be what Charles Duhigg calls a keystone habit in his book The Power of Habit: a keystone habit is one that not only creates a desired change—it also has a cascade of other good habi...
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SOLE food | Organic

pixabay organic tomato
This month, we’re stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on your health journey, getting your food choices sorted can be what Charles Duhigg calls a keystone habit in his book The Power of Habit: a keystone habit is one that not only creates a desired change—it also has a cascade of other good habi...
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SOLE food | Seasonal

pixabay carrots
This month, we're stepping away a bit from primary foods nutrition and focusing again on secondary foods, the ones we put in our mouths. As you find your way on your health journey, getting your food choices sorted can be what Charles Duhigg calls a keystone habit in his book The Power of Habit: a keystone habit is one that not only creates a desired change—it also has a cascade of other good habi...
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I know I should be….

pixabay yes no
I spend a lot of time talking to people about their health goals and their primary and secondary food choices. And one of their most frequent comments is, "I know what I should be doing, but I just can't seem to do it." This past week during one of my walks, I listened to an interview with Gretchen Rubin, author of The Four Tendencies. It's easy to roll our eyes and think, "Oh no, another way t...
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We interrupt this programming…

pixabay interrupt
Fair Food Network, the awesome non-profit where I work part-time as a contractor, has been growing in leaps and bounds since I started there eight years ago. When I reduced my work there to that of part-time contractor in 2016, it became necessary to change my title. In the process, I joked that I should join the C-Suite as CHO, chief harassment officer, since most of my work involves chasing s...
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A still, small voice

pixabay quiet
We have a freshman in college, and as most freshman parents, we attended a parent orientation when we dropped our daughter off in August. The auditorium was packed with parents, some with students in tow, and across the front of the room were arrayed about a dozen staff members of the college. It turned out that they were representatives of each division of the college—campus safety, counseling...
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Happy New (School) Year | What’s new + good?

I've always felt that September is, in an odd way, the start of a new year, and so it was nice to hear this confirmed by Lisa Woodruff of Organize 365. She identifies three "new years" in a twelve-month cycle: the start of the calendar year, the start of summer, and the start of the school year. The start of the school year has always been one of my favorite times of the year, not only because ...
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Happy Labor Day, Happy Birth-day

Labor Day weekend has come to represent a lot more than just a moment to honor the labor movement in the United States, so much so that we don't often pause to remember that's what the holiday is really about: a celebration of the victories achieved by organized labor in the late 19th century, many of which we take for granted—eight-hour work days, 5-day work weeks, restrictions on child labor, sa...
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A few of my favorite things | Books

Last week's post on the podcasts I recommend generated quite a few replies, one of the more common being, "But what if I don't listen to podcasts?" I don't find much time to read except for 10–15 minutes in the morning over a cup of coffee before anyone else is up—and I still find that I can make it through quite a few books if I am really intentional about treating that reading time as a non-n...
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A few of my favorite things | Podcasts

Vacation ends soon—I'm slipping in another quickie post before I run out to enjoy the end of it! If you've been following me for a while, you know that I'm a big fan of podcasts. I listen to them when I'm driving, when I'm walking, when I'm cleaning house, and over the past few years, I've settled on a few favorites, which I thought I'd share with you. (Click on the title to go to each podca...
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Gone fishin’ … and a request for the fall!

pixabay fishing
You may or may not know that in my "other life," I contract for an amazing nonprofit called Fair Food Network—our healthy food incentive program, Double Up Food Bucks, is now available in various forms in 21 states, including statewide in Michigan. It's an honor to work with this team of people...and it's also a LOT of work! From 2009 up until now, vacations have usually included checking in...
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Guest Post | From Ow to Wow, Overwhelm to Wonder

Look, look—another guest post! This one comes from Linda Joy Stone, OMD, L.Ac., with whom I connected on Daocloud, which I describe as social media for practitioners and answer-seekers in the realm of alternative medicine. Linda Joy agreed to take on the topic of overwhelm from her perspective as a practitioner of Traditional Chinese Medicine and Akashic Acupuncture. (And I think I will adopt her ...
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A half-empty nest

pixabay nest
I've recently been going through an experience that in an odd way reminds me of what my daughter went through most of last year: encountering the inevitable questions. For her, it was "Where are you applying, and what are you going to study?" (And yes, I did my fair share of asking other teens I know despite the fact that I know a lot of them hate it.) For me, it's "When does K leave for col...
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Guest Post | Kitchen Organization with Lisa Woodruff

As I like to say, there are no mistakes or coincidences in the Universe, only miracles. A very special guest post arrived just as we are scrambling to pack our daughter up for college, we dismantled my office to paint it—hahaha, yes, if you recall the kitchen painting episode last year, you'll wonder whether we are determined to test our marriage annually, taking on both offices and the back hall ...
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Guest Post | Tending the Wild Heart

Eva Neuhaus
There's still time to RSVP for Ruth Wade's workshop on Gyrotonic and bone health tonight, July 26, and in the meantime I have another cool guest blog post and offer for Ann Arbor-area residents from breakthrough coach Eva Neuhaus! When was the last time you came up with a brilliant, creative solution to a problem while feeling stressed? Most of our breakthroughs happen when we’re relaxed—in ...
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Laundry loads and mental (over)load

pixabay tea towels
A few weeks ago, I was tickled by a comic strip in The Guardian about "mental load." Yes, it's sexist, and it generalizes (a lot), and yet, based on the engagement a friend got for posting it on Facebook, it must have resonated with a lot of women. In defense of the artist, she does attempt to offer a solution toward the end. And it got me thinking: in this age of overwhelm, we all carry a h...
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Guest Post | Gyro-whattt?

As a health coach and Membership Coordinator for the Women Business Owners of Southeastern Michigan, I do a fair amount of networking, and I get to meet a lot of cool women. This month, I was thrilled to meet Ruth Wade—she'll tell you about herself below—and because Ann Arbor is really a small town pretending to be a city, it turns out that we work in the same building downtown! I invited Ruth to ...
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A way forward | Getting past nonstarters

I mentioned a few weeks ago that at my house, we're going through a Hamilton phase, and I can't help but view the current debates about health care as just one example of how little has changed in politics: [HAMILTON] James Madison won’t talk to me, that’s a nonstarter. [WASHINGTON] Winning was easy, young man. Governing’s harder. [HAMILTON] They’re being intransigent. [WASHINGTON] You h...
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A summer of firsts and lasts

pixabay chair
This is turning into a summer of "lasts" at our house: one child's last summer before college and last day of work at a job held for three years already, the other's last summer before high school and last summer at camp. Each moment with them feels more precious as they hurtle toward independence. Perhaps because these "lasts" feel like such major seismic shifts, I also find there are new spac...
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Happy Half Birthday, 2017!

It's 4th of July weekend, which means (yikes!) we're half way through the year. Whattt? I was thinking that in some ways, this weekend is like what kids call their "half birthday"—a concept I was not familiar with as a child but is apparently "a thing" now? Some families even celebrate the day that is six months between birthdays with half a cake! The Revolutionary era is a hot topic of conv...
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Dear Wonder Woman…

pixabay comic books
Have you seen Wonder Woman yet? It’s definitely been a hot topic of conversation at my house this summer, and it’s getting rave reviews from a lot of critics. My own impression was that this movie made sense and was extremely enjoyable even as someone who did not grow up on comic books or TV shows based on them—something previous superhero movies have utterly failed to do for me. The name “W...
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Mind. Blown.

pixabay target
Time for a shout-out to all the guys: Happy Father's Day! Thank you to all the dads, dads-to-be, stepdads, grandfathers, foster fathers, AND all those who father and mentor us. Recently, in getting ready to issue an invitation to women, I went through the process of "segmenting" my email list—dividing it into different groups so that I can make my message relevant to each group. I was pleasa...
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Mr. Toad’s Wild Ride

Cheryl 1
Yay—another fun guest blogger! Today, I’m happy to share a great reminder with you from my friend Cheryl Meyer, who is going to let you in on a deep, dark health coach secret: Yes, we are health coaches…and yes, we still need to coach ourselves. All. The. Time. But I'll let Cheryl tell it.... Two weeks ago, I headed to a retreat at Mago Sedona Center to replenish my soul and take a break from m...
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Multitasking | To hack or not to hack?

pixabay hike
If you've been following me for a while, you know I'm a big fan of podcasts—I listen to a fair number of self-improvement, health, and entrepreneur/business related ones, and my all-time favorite for "general consumption" is definitely Jonathan Fields's Good Life Project. If you haven't listened yet, check it out for a weekly dose of inspiration. After commenting on words from our own field tha...
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Belly up to the [fill in the blank] bar

pixabay spinach
It's a gray early Sunday morning in Ann Arbor—even I sleep in most Sundays (sometimes even as late as 7am :) ), but today is my first 5K—nope, just walking—and that's a story for another day.... As spring slips away and summer comes into full swing, we're playing "the single parenting game" at my house—this happens annually for anywhere from 2–4 months at a time. You can read more about this in...
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Finding your tribe | Are you my people?

pixabay team
A business coach I work with recently posted a question on her Facebook page, asking what word is so overused in our respective industries that we might just scream the next time we hear it. This generated a lot of answers and no small amount of hilarity: robust, mindfulness, intention, resonate, alignment, stuck, leverage, impactful, synergy, takeaway, mirror (ha—yes, you'll recognize some of my ...
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Guest Blogger | Why Don’t Fad Diets Work for Everyone?

Thanks to Helen Sanders of Health Ambition for this guest post! Helen is chief editor at HealthAmbition.com and says, "Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact. We pride ourselves on making sure our actionable advice can be followed by regular people with busy lives." Now o...
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Granola | GOOD 70s hippie food

pixabay hippies
Back in the 90s when I was working for a caterer in Boulder, CO, one of my coworkers also hailed from Vermont. The two of us would often talk about "back home." Jordan, a born story-teller, had spent some time following the Grateful Dead, and he would entertain the rest of the staff at lunch with his stories. One of Jordan's favorite routines was an impression of an old-timer from Vermont compl...
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Put your schedule on a diet | Authorization

Put Your Schedule on a Diet
First of all, Happy Mother's Day to everyone, because let's be real—whether you're female or male, whether you have borne children of your own or raised someone else's or been part of a village for anyone, young or old—you have mothered, and today's for you! And now back to our regularly scheduled programming, which is a continuation of the past few weeks' discussion of our overweight daytimers...
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Put your schedule on a diet | Delegation

Put Your Schedule on a Diet
If you've ever tried to lose weight, you've probably heard that healthy, sustainable weight loss is not something that happens quickly; after all, you didn't put on all those pounds overnight, right? Fasting, severe calorie restriction, cleanses, crazy workouts, and myriad other "quick fixes" can have a stunningly rapid effect ... and once you go back to "eating normally," you usually regain th...
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Are you cancelable? (Part 2)

pixabay pedicure
In a post from February (Are you cancelable?), I wrote about how we often let our self-care appointments slide off our calendar: those things—some big, some small—that we tend to think are less important than other people's demands on our time are the first to be cancelled, postponed, or just simply forgotten. Another comment I made in that post was that even when an initial consultation with a...
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“Getting” religion, getting spiritual

pixabay prayer flags
It's April 22 (Happy Earth Day!), and if you've been following along on the blog, you'll know that the past month has seen me on the West Coast, in the Midwest, and in New England. While my husband travels frequently—it's nothing for him to be gone for months at a time—I'm usually a homebody. And if I'm being honest, I have to admit that I tend to be that way because I adore routine, and travel...
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Driving Duke Ellington

pixabay highway
Every intersection in the road of life is an opportunity to make a decision. ~ Duke Ellington From driving to Ohio to driving in Southern California to driving to Vermont, a lot of hours have been logged in a car this month! We've gone from tiny two-lane back roads, beautiful for the surprise vistas that open up when you take a turn or top a hill, to huge superhighways, the only beauty of...
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Life and love in La La Land

pixabay Los Angeles
This week finds me back in Los Angeles, where we lived for four years before moving to Michigan.  It's odd to be back. I can't say I've missed driving here, and as the traffic stretches for miles around us, I'm mildly entertained by visions of the opening scene of La La Land, but alas...it's just traffic. I'm not a huge fan of Southern California for many reasons, but I have one unbreakable ...
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Life: rewind, fast forward, or play?

pixabay old age
Have you ever noticed how when you're paying attention, you see "coincidences" everywhere? Last week, I had two acquaintances, both of whom have colored their hair for years, start conversations about how they were considering letting their hair go gray. It is a momentous, agonizing decision for them. Full disclosure: I went gray at 35 and never even considered coloring—maybe because I'm too ch...
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To my sisters: I hear you.

S.A.N.I.T.Y.
Over the past 2 months as I was creating my new program offering—S.A.N.I.T.Y.—I was riding the pendulum that so often grips us when we are about to put ourselves out there in a way that feels really vulnerable. Will the launch be a success? Will people sign up? Will they laugh? Will I be judged? They'll love it. They'll hate it. I think it's great. I think it sucks. Acckkk! And then someo...
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Emotional Sixpack | On power outages and flexing different muscles

pixabay weights
The power went out last week in the wake of a crazy windstorm. And it stayed out for almost six days. We lasted two nights in the house, then resorted to spending days in the library—along with everyone else in our area, it seemed. Who knew that it is now perfectly acceptable to talk at a normal volume in a library? Someone joked that the library is now noisy, while the coffee shops are quie...
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Mixed Metaphors | Stories of the resistance

I learned one of my favorite mixed metaphors from a fellow coach who said, "I view my job as leading a horse to water, then teaching it how to fish." (My son, who is completely obsessed with fishing, would likely take this on as a real challenge—and knowing him, that horse would not only learn how to fish but learn to love it.) As a coach, I take a more metaphorical view: I can lead you to w...
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Do less better.

Today marks the beginning of a series of workshops my collaborator, Holly Southerland, and I are calling Month of Margin. The goal of the workshops is to help women create margin in their external and internal environments by a three-step process of decluttering, organizing, and improving efficiency. What is "margin?" Richard Swenson explains it mathematically as Margin = Power - Load. That's s...
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Are you cancelable?

pixabay calendar
When I was being certified as a health coach, I live-streamed the Institute for Integrative Nutrition's live events, which are weekend long extravaganzas of top speakers from the world of health and wellness. Once, I was surprised to see that one of the speakers lined up for the day was Arianna Huffington of Huffington Post fame. What could she possibly have to say about health and wellness? It...
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Because taxes. (And because chocolate.)

pixabay taxes
A few weeks ago, after finally registering the copyright for Fl!p Your K!tchen, I asked a question of my Facebook hivemind: what tasks do you put off and put off and put off only to discover that, when you force yourself to do them, they really aren't so bad after all? Judging by the answers, most people who responded procrastinate mightily when it comes to completing paperwork, particularly of...
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Got blank space?

pixabay blank journal
I know how one of my teens would respond to that question, and if you do, too, then you're welcome for the earworm. But the kind of blank space I'm thinking about today is related to the basement flooding this past weekend and the fact that we are currently living with the charming white noise of 10 huge fans and two industrial strength dehumidifiers vibrating under our feet. I could have go...
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Month of Margin

Are you... Overwhelmed by the clutter in your pantry, closet, or home office? Feeling like you don’t have time to take care of your home the way you want to? Busy taking care of others’ needs? Struggling with finding time to take care of yourself? Feeling like your life has no “breathing room” or margin? Unsure how to start creating time and space to do these things? Start...
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Are you reacting or responding?

pixabay kitchen sink
What do a rotisserie chicken and a kitchen sink have in common? It's been an interesting week for me—I don't know whether it's been a phase of the moon or some other sort of joke on the part of the Universe, but practically every day this week I faced a situation in which I had to work very hard to remind myself that what was required was a thoughtful response, not a knee-jerk reaction: there w...
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What’s in your banker’s box?

pixabay folders
Last fall, my brother and I spent a weekend in Colorado sifting through the piles of paperwork left by my late uncle—we were on the hunt for 1 specific document, and while we were successful in our search, we also came across three rooms full of papers and other clutter. And that's not counting the basement. Apparently, he never threw out a single piece of mail—not a single one—from the late 1960s...
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[Not so] secret sisterhoods

More than 2 million people reportedly participated in more than 670 marches in DC, across the country, and around the world yesterday. While not all the marchers were women—shout out to all the men who donned pink and joined in!—it was most likely the largest public display of sisterhood in my life so far. We came with our pink hats, our posters, and our pride, and we marched for a variety of r...
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When the power goes out: on habit + ritual

pixabay candle
I once asked a native Michigander why, while rain and snow storms are common in Michigan and even tornadoes occasionally pass through, the city where we live—Ann Arbor—seems to largely go unscathed. I expected an explanation about geographical features or wind patterns, but instead he said, "Have you ever looked at a map of the city? We live in the middle of a big heart!" And indeed, if you til...
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When the stars line up: on luck, grace, and goals

When the stars line up, and you catch a good break, People think that you’re lucky, but you know it’s grace. "Timing Is Everything," Natalie Hemby/Troy Jones I'm a huge fan of podcasts: for those of us on the go from morning until night, reading is often a luxury, and podcasts can be added to commuting, workouts, mundane chores, etc. in a way that books normally can't. (And yes, I confess t...
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Hold out for the fairy tale

pixabay fairy tale
It seems as though 2016 was a particularly rough year in terms of celebrity deaths. (Although I will admit I had to laugh when my daughter found a comment on Tumblr that said, “People are going to be unjustifiably surprised when celebrities continue to die in 2017.”) One of the losses I mourn the most is that of Garry Marshall, who directed Pretty Woman, my favorite movie of all time. Yes, I...
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Crazy Wisdom covers release of FL!P YOUR K!TCHEN

Fl!p Your K!tchen cover
Thanks to Crazy Wisdom Journal for covering the release of Fl!p Your K!tchen and to the Crazy Wisdom tea shop and store in downtown Ann Arbor for carrying the cookbook! You can pick up a copy of the journal in many retail locations around Ann Arbor or read the article online. A few corrections/clarifications I'd like to point out about the article: The comment about cooking class st...
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About those resolutions…

Where do you stand on making New Year's resolutions? Do you set them each year and achieve at least part of them? Do you set them and never think about them again? Or do you not set them at all, knowing full well that the only one you can keep is to not set any? I personally fall somewhere in the middle: I have enough discipline to reach the big goals (like publishing a cookbook!) ... and yet s...
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Goodbye, Hello: New Year, New Practice

winter
As I get older, I feel the pull of the seasons more and more strongly, and the words of Ecclesiastes 3:1-8 feel more true each year: "To every thing there is a season, and a time to every purpose under the heaven...." Winter is a time for nourishing, slow-cooked soups and stews featuring lots of root vegetables, for conserving our energy (read: naps!), and for turning inward, reflecting on the ...
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Baby Step #12 | Celebrate (yourself)

Baby steps
This is the final installment of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month— without trying. Soon that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 new h...
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Fill Your Plate | Feed Your Life

One of the fundamental principles of integrative nutrition health coaching is that we are not only nourished (or toxified) by the food we put in our mouths—our secondary foods; we are equally (perhaps even more so) nourished or toxified by our primary foods: the relationships, work, physical activity, spiritual practice, sleep habits, etc. that we choose to embrace. I love the work of Genee...
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“Harry was Voldemort, and Voldemort was Harry”

Good Life Project Logo
I’ll be honest: my candidate was out of the running after the primaries, which may be one reason that I’ve been feeling a bit detached from the aftermath of the election. Not apathetic, but detached. I did vote my conscience, and I did not “cast a protest vote” nor “throw my vote away.” You will read this sentence based on your own reality, which will give you your own interpretation of it. And...
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A (video) taste of the Fl!p Your K!tchen™ project

Fl!p Your K!tchen cover
You can now order Fl!p Your K!tchen! More details about the book can be found on the blog. And check out this beautiful video created by Christian O'Grady and Victoria Zegler of FYT Productions and featuring some of the splendid photos of Chuk Nowak, the cookbook design by Sean McDonald, and "my" farmers, Tomm Becker of Sunseed Farm and Salomon Jost of Salomon Gardens. And now it's time to ....
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Baby Step #11 | SOLE Kitchen

Baby steps
This is the eleventh of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 ...
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Q + A with Su Hansen | Where does your soul want to go?

As a health coach, I love meeting colleagues who not only can serve as a resource for my clients but also challenge and inspire me in my own work. Personal and spiritual guide Su Hansen is just such a person, whether she's talking about the Enneagram, her move from traditional therapy to the role of a guide, or why people in relationships should treat each other like foreign exchange students! I h...
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Q + A with Carl Gunderson

Loved sitting down for a chat with my friend Carl Gunderson of Simply Holistic Fitness today! Carl is a member of the Caerusnet referral group I am part of and is a holistic personal trainer with so much wisdom to share, it was hard to fit it all in—I think we managed to cover just a small portion of his story, philosophies, and practices. I hope you'll enjoy the conversation—if you live in the gr...
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Self-care + Happy Stockholders!

I wrote this for a wonderful networking group I am privileged to belong to—if you're an entrepreneur looking for a facilitated referral team, check out Caerusnet (and if there isn't one in your area, you can be trained as a facilitator and start your own)! Although the post is written for entrepreneurs, it's just as relevant for those of us who are overscheduled professionals, parents, employees.....
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Baby Step #10 | An attitude of gratitude

Baby steps
This is the tenth of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 new...
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Supper + Support | Spring 2017 series open for registration

supper + support
do you need a new cooking/eating + life style? Have you decided (or have you been told) that you need to change your cooking + eating style – eat more healthfully, eliminate sugar, gluten, dairy, or some other food? Are there other lifestyle choices you want to make? Do you need support to make the shift/s happen? supper + support offers a group experience that includes: Health ...
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Guest Blogger | A Full Circle: The Conclusion from Growth to Ground

Part of my Fl!p Your K!tchen™ system encourages you to minimize the amount of food wasted in your household. There are plenty of ways to “flip” your ingredients, but if they’ve really passed the point of no return (points to you if you got the Andrew Lloyd Weber reference), don’t throw them out! Whether you live in an apartment or have a spacious lot, I encourage you to learn to compost. Today’s g...
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Q+A with Virginia Horsey

Listen in on my Q+A with Virginia Horsey of Essential Edge Wellness Solutions, a fellow health coach who wears many hats! Virginia is a railroad conductor and engineer, health coach, figure competitor, wife and mother and is passionate about using nutritious foods and physical activity instead of shakes, pills, or extreme measures to achieve health, fitness, and wellness goals. If you've...
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The buzz in the kitchen

Fl!p Your K!tchen cover
Seventeen years ago, I spent Labor Day in labor: Happy 17th Birthday to my firstborn! This year, I'm spending Labor Day weekend on the final revision of Fl!p Your K!tchen. If my third "child" turns out anywhere near as smart, funny, and beautiful as my first, I will consider it time well spent! Just now, the buzz in my head is probably due to an overdose of caffeine, but I wanted to share with ...
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Baby Step #9 | Try on a new eating style!

Baby steps
This is the ninth of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 new...
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The 101st Way to Cook Zucchini

It's that time of year - when gardeners start leaving "gifts" of zucchini on their neighbors' doorsteps in the middle of the night so they can't be refused.... This recipe uses zucchini, tomatoes, onions, and basil, all of which are abundant at the farmers' markets and CSA boxes just now. Try to find zucchini and tomatoes that are approximately the same diameter. ingredients 2 T olive...
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Registration deadline extended for Fall 2016 Supper + Support

supper + support
I've extended the registration deadline for the Fall 2016 Supper + Support group coaching series to September 7, 2016. You can read about the series here: https://simply-healthcoaching.com/supper-support-fall-2016/ Questions? Please don't hesitate to email me at liza@simply-healthcoaching.com or call me at 310-892-9485 (8a-8p ET, please).
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Eat Drink Man Woman | Of kitchens, frog farming, video games, and upset cards

Long before he really made a splash as the director of blockbusters such as Crouching Tiger, Hidden Dragon and Brokeback Mountain, Ang Lee made two of my all-time favorite food movies, Eat Drink Man Woman and The Wedding Banquet.  If you plan to check them out, make sure you have LOTS of good Chinese food on hand. Sorry, takeout won't really cut it, but you can find some simple recipes for heal...
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Baby Step #8 | I get to…

Baby steps
This is the eighth of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 ne...
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Q+A with Brian Truskowski

My friend Brian Truskowski and I met a few years ago at a networking group and immediately discovered a lot in common, from the underlying principles of our work to our focus on empowering and education our clients. We often get together to brainstorm and to celebrate (and yes, occasionally bemoan) the life of a solo-preneur in the alternative health care field, and I always enjoy hearing him t...
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Why farmers go organic

Ever since we lived near (actually, right next door to!) the farmers' market in Torrance, I've loved supporting local small farmers. Moving to Ann Arbor gave me the chance to connect with local growers on an even deeper level and learn a lot from them about how and why they grow their crops in a sustainable fashion that doesn't harm - and even helps - the environment and nourishes our physical wel...
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Join me for the Fl!p Your K!tchen Launch Party!

Fl!p Your K!tchen cover
Join me for the launch party of my Fl!p Your K!tchen book – I can’t wait to share it with you! Signed copies will be available for purchase. If you preordered, you can pick your copy up that evening as well. It's FREE – if you're coming, you'll need to make a reservation. Friday, November 4, 2016 from 4-6pm GO Where Meetings Matter: 4735 Washtenaw Avenue | Ann Arbor, Michigan 48108 &...
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Baby Step #7 | Cure the sugar blues

Baby steps
This is the seventh of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 n...
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Supper + Support | Fall 2016

supper + support
do you need to develop a new cooking + eating style? Have you decided (or have you been told) that you need to change your cooking + eating style – eat more healthfully, eliminate sugar, gluten, dairy, or some other food? Do you need support to make that change happen? supper + support offers a group experience that includes: Health coaching: nutrition information to help you disco...
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Ask us anything | The recording

Yesterday, I had the extreme pleasure of sharing an hour on the phone with Andrea Catherine Bachman of Grounded Here, LLC. We had a great conversation about who we are, how we came to our respective practices, and how our work shares many similarities - I hope you'll take the time to listen! You can listen to the recording here:
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Share the love!

Fl!p Your K!tchen cover
FL!P YOUR K!TCHEN How to cook 21 meals a week from scratch (without spending your life in the kitchen) Cookbook, cooking class, and time management tool all in one, Fl!p Your K!tchen creates a system by which you can easily put three made completely from scratch meals a day on your table and in your lunchbox. Discover how to establish and cook from a whole foods pantry…and why you should b...
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Baby Step #6 | For not to

Baby steps
This is the sixth of a 12-part series titled “Baby Steps.” On the first of each month, I post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 new...
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Happy (early) Father’s Day!

A big shout-out to all the dads and all those who act as our dads: thanks for all you do! So why is it that for Mother's Day, we expect to pamper Mom but on Father's Day, Dad is expected to man the grill? In some families, it's one of the rare days that Dad cooks (although that is changing, thank goodness). In case you're shopping for a gift for Dad and don't want to give him more "stuff...
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Ask us anything!

What do you want to know? As a health coach, I spend a lot of time asking clients questions. Well, now it's your turn! My friend Andrea Bachman (Ayurvedic Health Counselor/Yoga Instructor/Doula at Grounded Here) and I are taking questions from our students and clients through Friday, June 17, and will host a live interview of each other on Friday, June 24 using your questions. We invite ...
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15 Ways to Make Life Simple Again

“It’s complicated….” Just about everything feels complicated these days, … and there’s a great excuse for not taking action, which causes us even more (di)stress. How to make life simple The greatest gift we can give ourselves when we start to feel this paralysis is determine what we can exert some control over and what we have no control over – because stressing about the latter is t...
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Happy Mother’s Day!

Happy Mother's Day to all the moms and all those who act like moms! I hope you are completely spoiled today - my day started with a blissful hour of just me and my coffee cup and then moved on to the sweetest words I've heard in a long time: "Can I make you breakfast?" And then THIS happened: My junior chef flipped some salsa from the last Fl!p Your K!tchen photo shoot, some tortillas...
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Baby Step #5 | Try sea salt

Baby steps
This is the fifth of a 12-part series titled “Baby Steps.” On the first of each month, I’ll post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 ...
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Fl!p Your K!tchen | Cookbook update

Fl!p Your K!tchen cover
What's New + Good? Lots! In fact, so much that I couldn't wait to share some of my good news about the progress of the cookbook and express my gratitude to those who have helped create it. Let's start with the stunning picture above! Chuk Nowak of Chuk Nowak Photography is responsible for the beautiful photos you'll see in the book - I was a bit nervous about my simple cooking standing up ...
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Baby Step #4 | Turn it off

Baby steps
This is the fourth of a 12-part series titled “Baby Steps.” On the first of each month, I’ll post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12...
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Mother’s Day Sale!

Mother's Day is May 8 - and Mom doesn't want more stuff she has to dust! Show your love by getting her a hands-on cooking class or sign her up for the online Fl!p Your K!tchen™ course instead. From now through May 8, you'll get 10% off when you enter the coupon code "mom10" at checkout in the online store
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How I learned to meditate

About five years ago, I switched from a conventional primary care physician to an integrative medicine physician. My hope was that when I brought up alternative therapies such as massage and chiropractic (and nutrition!), I wouldn’t get a blank stare or an immediate scolding. What I got was so much more…. My new primary care physician spent an hour with me during my first visit, and we t...
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How to Prep Your Meals Like a Pro Triathlete

Well, nobody could accuse me of being a pro triathlete...but I sure can prep meals like one! Check out my appearance in "How to Prep Your Meals Like a Pro Triathlete" in Outside Online - it really is me, although I seem to have had a name change...?
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Health coaching…in a client’s words

If you've ever been curious about what it's like to work with a health coach, here's an awesome peek into a (star) client's side of the health coaching equation! I wasn't really sure what I signed up for when I agreed to join a health coaching pilot program. I had no idea what a health coach was, but I went in with an open mind expecting to learn more about healthy eating, portions, calories in /...
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Everyday Power Blog | Five things to (not) do first thing in the morning

How do you feel about mornings? Yes, please – the earlier, the better! Meh – I can survive them when I have to. Please don’t make me morning. If you talk to me, I will kill you. If you answered “1,” then save yourself some time and skip this post. I know you – you rise with (before?) the sun without an alarm, you smile before you get out of bed, you’re at the gym door when it open...
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Introducing: Supper + Support

supper + support
Do you need to develop a new cooking and eating style? • Have you decided (or have you been told) that you need to change your cooking + eating style – eat more healthfully, eliminate sugar, gluten, dairy, or some other food? • Does the primary cook at your house need support to make that change happen? Supper + Support offers you a group experience that includes: • Health coaching: nutrit...
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Baby Step #3 | Eat more kale

Baby steps
This is the third of a 12-part series titled “Baby Steps.” On the first of each month, I’ll post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12 ...
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“But I’m not the cook…” | Supper + Support

When I was studying at the Institute for Integrative Nutrition, I often envied my single, childless classmates: as we were introduced to a large number of dietary theories - from veganism to the meat-centric Atkins plan, from high carb to low carb, from high-protein to low protein, etc. - the institute's staff frequently reminded us that no one theory was right for everyone and that we should expe...
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Baby Step #2 | Breathe

Baby steps
This is the second of a 12-part series titled “Baby Steps.” On the first of each month, I’ll post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you’ll have accumulated 12...
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Fl!p Your K!tchen | Cookbook now available for pre-order!

Fl!p Your K!tchen cover
Drum Roll, please! The Fl!p Your K!tchen cookbook is now available for preorder - at a special price! Part cookbook, part cooking class, part time management coach, Fl!p Your K!tchen will teach you how you can – and why you might want to – cook and eat at home on a regular basis. Visit the pre-order page! Cover design by Sean McDonald | Photo by Chuk Nowak
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Food (and) sobriety: a conversation with Marc Azoulay

As an integrative nutrition health coach, my scope of practice does not include diagnosing, treating, or prescribing – instead, many clients with whom I work use my health and kitchen coaching services as a complement to the work of other practitioners, both conventional and alternative. Because my work focuses a lot on food and cooking, I often find myself asked (and asking!) questions about our ...
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Join me at the Local Food Summit!

Registration is now open for the 8th Anuual Homegrown Local Food Summit, which will be taking place Monday, February 15 at Washtenaw Community College. This year's theme is "Local Food for Everyone." If you've ever taken one of my cooking classes or gone on one of my retreats, you know how much I love local food and the farmers who feed my family - and how much I urge you to support the local f...
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Fl!p Your K!tchen update!

Lots going on with the cookbook these days - first and foremost, the pre-order page will soon be available! In the meantime, deepest appreciation to my village: creativity coach Chad Allen for holding my hand, giving me all the great book publishing info, and asking all the right questions my peer coaches Paula Roelands and Scott Ricci for letting go of my hand and holding me accounta...
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“Intentional Leftovers” in the Crazy Wisdom Community Journal

The new Crazy Wisdom Community Journal is out...and I'm in it! Check out "Intentional Leftovers" on p. 66 of the January - April 2016 issue. Thanks again to Christian and Victoria at FYT Productions for the photo that accompanies the article! And yes - I'm following my own advice and making stock today from what's left of the Christmas turkey....
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Baby Step #1 | Drink this first

This is the first of a 12-part series titled "Baby Steps." On the first of each month, I'll post 1 tiny step toward better health that you can take every day for that month – practically without trying. Soon, that tiny step will be part of your daily routine, and you won’t even remember you never did it before. The next month, add the next baby step. By the end of 2016, you'll have accumulated 12 ...
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Baby Steps

Baby steps
With me it's all er nuthin'. Is it all er nuthin' with you? ~Will in OKLAHOMA! Making New Year's Resolutions, particularly about our health, is a ritual many of us practice. And, it would seem, forgetting about them by mid-February or so is practiced just as frequently. Why do we have such a hard time with these annual goals? I think the secret lies in what sort of resolutions we set. I...
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This is a test…

...of the technoidiot broadcasting system. Hello? Are you receiving? Kind of an odd way to advertise the launch of my new website, but it's been a rather steep learning curve over the last month as I revise it for upcoming changes in my practice! More improvements on the way, but in the meantime, please browse around, send me feedback by email or via the contact form, and sign up for my m...
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Breaking Bad: It’s Really about Self Care

Breaking Bad: A colloquialism popular in the American Southwest referring to when someone has taken a turn off the path of the straight and narrow, when they've deviated from what's right. J3NNIF3R at UrbanDictionary.com No, sorry, I don't watch Breaking Bad - we gave up after 2 episodes, which I understand is very difficult for fans of this show to understand...but the concept of breaking bad co...
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What’s cooking in January 2016?

I'll be offering more hands-on cooking classes and a reprise of the Fl!p Your K!tchen menu planning workshop in January - you can see the full list on the Events page. The Simply: Home Cooking classes this winter and spring will focus on getting back to basics and will cover a lot of the material in my upcoming cookbook as well as the online Fl!p Your K!tchen™ subscription course. If you prefer...
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Taking it back to the basics

Fl!p Your K!tchen, the cookbook, will be published in time for the Holidays in 2016, and there are a number of ways you can come along with me on the publishing journey! One option is to purchase a subscription to an online introduction of Fl!p Your K!tchen™ - for yourself or as a gift for the Holidays 2015! Another option, if you live in the Ann Arbor area, is to take some hands-on cooking cl...
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Fl!p Your K!tchen | Subscribe to the online course!

Woohooo - my Fl!p Your K!tchen cookbook will be published in time for the Holidays 2016! Why am I telling you this a year in advance? Because there's something you can do for the Holidays 2015 as well! The book not only provides simple recipes for home-cooked meals from whole, healthful ingredients – it also introduces my Fl!p Your K!tchen™ system, which teaches you how to create 21 meals a wee...
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Come with me…

As I mentioned in a previous post, 2016 is going to be an exciting year for me: I'm dropping down to part-time at my day job to focus on growing my health and kitchen coaching practice, and part of that includes (finally!) the publishing of my cookbook, which I'm tentatively titling Fl!p Your K!tchen.  Several people have come forward with offers of help in testing recipes and editing, and I'm ex...
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“The future has many names….”

I am frequently reminded that I learn something new from every class I teach, every workshop I hold, and every client I serve. At times, I even feel that I get more from my clients that I am able to offer! One client's recent gift to me was an introduction to Gratefulness.org. The site has a lot of information about the practice of gratitude, but my favorite feature is the "Word of the Day" - a d...
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Take Good Care: Mapping Your Way to Wellness

I hope you'll join me for a new workshop I'm presenting together with Su Hansen! $100/person, sliding scale available - call to register: 310-892-9485 or register and prepay below. full price - $100 per person 3/4 price - $75 per person 1/2 price - $50 per person The fine print: Payment in full is due by the day of the workshop.  If you decide not to attend, please do so by close of b...
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What if you threw a party…and nobody came?

When I was a caterer (in the years BC – before children), my husband would often watch me preparing madly for a party and comment, “What if they throw this big party and nobody shows up?” Luckily for me – not so much for the hosts – my contracts required at least 50 percent of the payment up front, so in most cases, my ingredients and labor for the prep staff were covered. This question came bac...
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Nourish Yourself for Fall…and into the Future!

PLEASE NOTE THAT REGISTRATION FOR THIS EVENT IS NOW CLOSED. JOIN US IN APRIL FOR OUR SPRING MINI-RETREAT. Full price - $200 per person 3/4 price - $150 per person 1/2 price - $100 per person The fine print: Payment in full is due by the day of the workshop.  If you decide not to attend, please do so by close of business on September 27, and we will return your payment minus a $25 cance...
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A “Knight Out” in the Kitchen!

Join me at Knight's Family Kitchen for our fall cooking classes - we meet the first and third Wednesday of every month! Classes run from 6:00-8:00pm – arrive at 5:45 for drinks & appetizers! To register for a class and get Knight's updates on upcoming events, visit Knight's Family Kitchen's website. Registration now open for the first two classes: September 2 – Knife Skills + Safety Have y...
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What media messages do you ingest?

As an integrative nutrition health coach, I spend a lot of time working with clients to identify their ideal nutritional choices - the ones that nourish their bodies in a way that helps them reach their physical health goals, whether it's weight loss or getting some numbers in a better place. But we probably spend even more time working on their lifestyle choices - how to get an adequate amount o...
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Announcing a New Collaboration!

I'm thrilled to announce a new collaboration with Knight's Family Kitchen! Happy for the opportunity to reach a broader audience with my services in partnership with Angela Knight, who is a real kindred spirit. Sharing Knight's announcement below: As Knight’s Family Kitchen approaches our one-year anniversary of being open for business, we are thrilled to introduce our newest team member, Liza Ba...
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Are you settling?

Are you in tune with your life's purpose - the big why of your presence on this planet at this particular time and place? Do you know what you are meant to do with this one precious life of yours? And more importantly, are you making each decision based on whether your choice helps or hinders living your life in alignment with that purpose? I often marvel that it took me almost 50 years to figu...
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Physical Activity: Find Your Why

As an Integrative Nutrition Health Coach, I work with my clients to understand that our Primary Foods® (career, relationships, physical activity, spiritual practice, etc.) are just as important to our health and well-being as our secondary food – the nourishment we put in our mouths. Considering physical activity a type of nourishment is often one of the easier stretches for clients – after all, ...
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Your Harvest of Health

  What does Autumn mean to you? How do you prepare for the season with its ever-shorter days and the hibernation instinct lurking around the bend? This year, I'm collaborating with my colleague Paula Roelands on a retreat that can help you transform your life and take your health to a new level with a weekend of rest, relaxation, and life redesign: Greet and celebrate the energy of autum...
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Absence makes the self care fonder

My husband travels to China on a regular basis - not only does he teach and write about Chinese literature, art history, and visual culture, he still has family in Hunan Province, so when he goes home, it's for an extended stay that combines guest speaking, research, and visiting family. Of course I hold it over his head that at this point, he owes me approximately 24 months of vacation, which ...
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Beat the Sugar Blues Workshop

Do you suffer from the sugar blues? Do you constantly crave sweets? Find out how you can control your sugar cravings without feeling deprived! Join me for a workshop hosted by A2 Martial Arts. Tuesday, April 21, 2015, 6pm-7pm 1952 S. Industrial Hwy. | Ann Arbor, MI 48104 Let us know you’re coming, or register and prepay below. simplyhealthcoaching.lizabaker@gmail.com caron@a2martialarts.com...
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How do you come to the table?

I’ve been thinking a lot about the idea that we show up at the table much the way we show up in the rest of our lives, and it is nowhere more evident than when I watch my kids eat. While both are good (i.e., not excessively picky) eaters compared to most of their peers, they definitely have their preferences, likes, and dislikes. One approaches new foods with an enthusiastic attitude: “I’ll try ...
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Guest Post: Learning to Cook and Eat All Over Again

I'm delighted to welcome my first guest blogger - a high school friend who shares her recent (ongoing) experience with a drastic lifestyle/diet change. Love Kellie's can-do attitude - she gives way more than the 110% she gives herself credit for! By Kellie Peters Up until early December of 2014, I spent Sunday evenings preparing my work-week of breakfasts and lunches by simply counting out 5 lim...
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Flip Your Kitchen: Deconstructing Soup

…one of the biggest barriers we’re facing, in terms of people eating healthier food, is that most Americans don’t know how to cook that well. It is absolutely possible to eat well and cheaply and quickly from scratch, but you have to be a very skilled cook. ~Tracie McMillan Author of The American Way of Eating When I tell people I went to culinary school, a large percentage sighs, “Oh, I would lov...
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My take on going gluten-free

Full disclosure: I am not gluten-free, but I have given it up for extended periods of time - the advice below is not meant to replace proper diagnosis and treatment by your primary care provider; rather, it is based on my observations and experiments with being gluten-free and helping others to do so. Gluten is a hot topic in the nutrition field these days - you'll hear opinions ranging from "Eve...
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FREE workshop: Eating for Energy

Does winter have you d-r-a-g-g-i-n-g? What would life be like with abundant energy and vitality? What foods have the power to increase your energy? What else contributes to boundless vitality? Photo © Ellen O'Malley McGee, 2013 Join me for a free workshop on boosting your energy naturally through nutrition! Monday, February 9, 2015 7pm - 8pm Hosted by A2 Martial Arts 1952 S. Industrial Hwy....
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Why eat off the grid?

There are plenty of documentaries and books out there about health and its relationship to our food system, and of course, some are better researched and better made/written than others. My favorites tend to be the ones that manage to give a balanced view of an issue rather than veering into polemic, those that avoid self-indulgence and self-righteousness on the part of the creator in favor of pro...
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Ready to invest in your health and happiness in 2015?

Investing in our health and happiness is NOT a luxury - it's a vital tool in reaching our best health and achieving our highest goals - really thriving instead of just surviving each day and finding time to fulfill our purpose on this planet. If you're feeling overwhelmed because you spend all your time caring for others or just managing to stay on top of your crazy schedule, you may feel that yo...
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Winter + Spring 2015 Cooking Classes now open for registration!

Join me in the Simply: Home Cooking kitchen for a monthly hands-on cooking class! Simply: Health Coaching clients receive a 5% discount. Details 3rd Sunday of each month, January - May, 3pm-5pm. $50 per person or $75 for 2 when you bring a friend. Space is limited – register and prepay below. Gift Certificates for classes available! Don’t forget: in addition to regularly scheduled classes, ...
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On the edge of getting it right

I have an 11-year-old son and a husband, so (if you'll forgive a generalization) I watch a fair number of action movies. Okay, full disclosure: I kind of like them, too, and we've found that if there is a decent plot and a handsome male lead, even our 15-year-old daughter will watch them. Hey, as the teenager says, don't judge - it's not easy to find a movie that suits everyone's taste! Last nigh...
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Find Your Balance Webinar!

Simply: Health Coaching is going virtual: If you missed the in-person Find Your Balance workshop in September, here's your chance to experience it for FREE online from the comfort of your own home! How round is your circle? Do you have trouble finding time to do everything you want to do in your life or even in your day? Do you set goals for yourself that you don’t reach? Are you dreading mak...
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The wonder of boys, girls, and bio-individuality

One of the principles of integrative nutrition is the theory of bio-individuality: each of us is unique, and therefore our needs for primary foods (career, spirituality, physical activity, relationships) and secondary foods (what we put in our mouths) also vary. One person's food is another one's poison - in terms of bio-individuality, that means that one person might thrive on a vegetarian diet,...
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Find Your Balance workshop!

FIND YOUR BALANCE, or How round is your circle? Do you have trouble finding time to do everything you want to do in your life or even in your day? Do you set goals for yourself that you don’t reach? Do you just feel stuck? Whether you are a student, an overscheduled mom, a busy professional, or a retiree, balance and purpose are vital components of living a healthy, happy life! Join me for...
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What my father left me

A love of language... The legacy of Russian for Everybody (the version for Americans): I'm always amazed when I meet people who studied Russian in the 1970s - 1990s: without exception, they used his book, and they always exclaim, "You're HIS daughter?!?" ...and a passion for truly awful puns There was one about transporting gulls across state lines for immoral porpoises, and another one about t...
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Dusting is my frog.

Do you feel as though you have a to-do list that never ends - it just gets longer? And those really big tasks just seem too intimidating to even begin, so you spend time crossing the little, less important ones off, but you know deep down that you weren't really productive because all you did was put the big one off for one more day? Between a 3/4 time job, some freelancing, having a health coach...
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Letters from camp

Our son, who just turned 11, was born two months early - luckily, he avoided many of the "insults of prematurity" (what an odd phrase that is!) and suffered mainly from bouts of asthma, which he has since outgrown. The effect on his parents, however, has been longer-lasting. We have struggled for years with our (in)ability to allow him space to try activities in which he might just get injur...
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