Home > Archive by category "Primary Food"

Primary Food

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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New + improved?

Black Friday
Full disclosure: if you love Black Friday, this post is likely to piss you off—maybe read it anyway? america, the privileged Last weekend when I was grocery shopping, I discovered that the label on my favorite brand of canned tomatoes had been redesigned ... again, for the second time in a year, I think! Same brand, same tomatoes, new label. It reminded me that in the early nineties, I shared...
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Come up to the lab…

microscope
If your mind immediately filled in that blank with "and see what's on the slab," you're proof that campy movies never die. THAT one has been entertaining college students since I was 10 years old. And what place, you might be thinking, does The Rocky Horror Picture Show have in a blog post on health, especially a post that ought to be focusing on either how to create a healthy Thanksgiving meal...
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Yes, I am.

This week, I'd like to revisit last week's post, Full stop. Why? Because I can and because it sparked a lot of responses, not just a couple in the blog comment section but a lot more than usual as responses to my email. One woman wrote, "I almost feel like we have to WHISPER this—so no one overhears!" Another explored whether our physical environment and the company we keep limit our ab...
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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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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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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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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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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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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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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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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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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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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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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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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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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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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 | 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...
Read more

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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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 | 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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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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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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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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“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: 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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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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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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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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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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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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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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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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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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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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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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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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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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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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“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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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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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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“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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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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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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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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New workshop: Spring into Healthy Eating + Positive Energy

I'm thrilled to be offering a new workshop in collaboration with Hands of Light Energy Healer Lucinda Kurtz from 11am-6pm on Sunday, May 3 - it promises to be a energizing and light-filled experience! Join us for a revitalizing day of healthful food and an opportunity to release old patterns that no longer serve you. Launch yourself on a new course of action by learning the basics of food selec...
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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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How the Scrinch found Christmas

My family and coworkers would agree - I'm something of a cross between Scrooge and the Grinch. (Scrinch?) Every year, I grumble about the impending holidays ... and every year, the holiday frenzy seems to come earlier. And every year, I shut down the holiday music at work idea, much to the dismay of a Christmas-loving colleague who (due to a passion for crafting) can tell you on any given day out ...
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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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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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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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Rewrite the script

Have you ever listened to your personal script? The one that dictates how every situation will play out because that’s what always happens? The one that spills out in words and makes sure that the situation plays out the way it’s supposed to? The one you’re so very, very tired of because it just makes you … more tired? Parenting a 10-year-old and a teenager involves many such scenes, each one usu...
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Hitting the pause button

Our modern lives are full of demands on our time and energy – they come at us 24/7 in surround sound, whether in the real world or in the virtual one. As a three quarter time grants manager, an occasional freelance editor, a small business owner, a health coach, and a household manager for a family of four, I’m no stranger to this noise. Even at times when those two external worlds are relatively...
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“The pitcher cried for water to carry…”

The work of the world is common as mud. Botched, it smears the hands, crumbles to dust. But the thing worth doing well done has a shape that satisfies, clean and evident. Greek amphoras for wine or oil, Hopi vases that held corn, are put in museums but you know they were made to be used. The pitcher cried for water to carry and a person for work that is real. from "To be of use" by Marge Piercy ...
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