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goal setting

My relationship with what?

clocks
This month, I'm taking a look in the rearview mirror at 2018 and a peek ahead at the road ahead in 2019. I invite you to hop in and take some time to reflect on and forecast on your own life alongside me! One of the standard introductory exercises for Integrative Nutrition® clients, the Circle of Life is a jumping off point for discussing primary foods and goal setting—many other coaching progr...
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Rearview mirror | What we learn from reaching (or not) a goal

rearview mirror
It's definitely wintry in Ann Arbor, and our seasonal diet has shifted from the cool leafy salads and quickly grilled foods of summer to heartier root veggies and slowly simmered soups and stews. Everything seems to slow down and turn inward at this time of year, which makes late fall/early winter a perfect time to reflect on the year gone by and think about the one ahead. I've been looking ...
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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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 Gene...
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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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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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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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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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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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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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Attitude of gratitude

People who express gratitude on a regular basis have better physical health, optimism, progress toward goals, well-being, and help others more. ~ R.A. Emmons + C.A. Crumpler in "Gratitude as a human strength" When I was a student at the Institute for Integrative Nutrition, James Pawelski of UPenn's Positive Psychology Center was one of our guest speakers, and one of the positive psychology exerci...
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Health is a journey – be sure to carry a map!

Before I work with a client, we have what I call a YOURstory session (like a history, but a little less gendered and a bit more personal!), an opportunity to reflect on their health - past, present, and future. One question I ask during this session seems to throw a lot of people: "At what point in your life did you feel best, and why do you think that is/was so?" For some, it's difficult because...
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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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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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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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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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