Home > Archive by category "self-care"

self-care

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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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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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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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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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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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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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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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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#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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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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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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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 | 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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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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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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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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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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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 | 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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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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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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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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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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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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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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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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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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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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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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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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“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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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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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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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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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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What pneumonia taught me

Being sick in the summer can be truly awful. But my recent bout with pneumonia (the walking variety) this summer was oddly...not awful? It was, instead, very instructive. Back up to the beginning of this year, when my husband walked in on me in the middle of a very bizarre practice - oil pulling. I usually manage to do this in the wee hours of the morning, when nobody is around, but he happened t...
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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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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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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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Unplugged…on vacation in Montague, MI

Last weekend, my kids and I spent 24 hours "unplugged" at a fellow IIN student's lakeside cottage in Montague, MI. (Our kids were initially a bit weirded out by the fact that two "total strangers" would have the adult equivalent of a playdate/sleepover, but even they eventually admitted, "It wasn't as awkward as I thought it'd be....") For me, it was 24 hours of radical self-care: what a luxury...
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