Tag Archives: wellness

7 Ways I Spread Wellness

You may have heard me mention that wellness is communicable! As each day passes, I am even more excited to share my work in its many forms. Recently, I became aware that some of you may not know all the things I offer. Please let me know how I can serve you!Well-2

1. Nia – I have been teaching Nia since 1999 and it has been a source of healing for me and so many others. READ MORE

2. Wellness coaching – I LOVE supporting people via phone coaching or in-person sessions. READ MORE

3. Vitamins – Did you know I sell vitamins? Yes, I do and they have been such a huge support for my health and the health of my clients over the past nine years. I am proud to partner with USANA Health Sciences, a 22 year old global wellness company backed in science and steeped in integrity. Need help sorting out all those vitamins on your shelf? Contact me. READ MORE

4. Nutrition advising – You must know how much I love nourishing the body, mind, and spirit. READ MORE

5. Books and articles – My high school English teacher would be proud. I have written eight different editions of health and wellness-related books. READ MORE

6. Business mentoring – This isn’t for everyone but you’ll know if you want to work with me after reading this. I am currently seeking four qualified people. READ MORE 

7. Wedding officiant – I “do” weddings! I’ve been a wedding officiant since 2004 and love the sacred honor of holding the space for couples to marry each other. I hold the space for them to do this in profound love. Check out the photos here! READ MORE











Creating Your Nourishing Story

Your storyThis nourishing story was inspired by an interaction I had at the grocery store a few years ago. I was standing in the check-line behind a woman who was asking the clerk which bag of candy she should buy. She had a bag of Weight Watchers candy in one hand and strawberry Twizzlers in the other. The woman then turned to me to ask my advice, hoping I might add insights on calories, sugar, and grams of fat. (This totally cracked me up because she had no idea I have such a passion for nourishing others!)

I simply asked her, “Which candy would you REALLY enjoy?” The hand with the Twizzlers shot high in the air. “Then buy those,” I said, “And take three breaths before you begin eating them, say a little prayer, and then absolutely enjoy each bite!” I then gently suggested she might consider buying blueberries or (real) strawberries too so she could have healthier options when the sweet cravings hit.

Are you happy with your food choices at this point in your life? Or do your food choices sometimes cause you agony, guilt, or confusion? You may want to consider creating a more nourishing story around food as you answer the following questions.

Who is eating?

Is it a calm, relaxed being or a stressed out body in a rush? Is it a woman who remembers the voice of a family member criticizing her for food choices, or a person with loving awareness of how food can gently nourish the body and soul? You are the WHO. Bring your best, wisest, and highest self to the table.

What should you eat?

Michael Pollan, author of In Defense of Food, advocates, “Eat food. Not too much. Mostly plants.” I would add: eat organic and locally grown foods when possible, enjoy foods in season, keep sugar intake low, and stay away from artificial sweeteners. (Did you know that Aspartame has been re-branded as Amino Sweet? Yikes!) Avoid fatty foods and genetically modified foods; eat foods that are low glycemic so your blood sugar stays stable (more on this later in the chapter); and choose a variety of color in each meal. Choose healthy protein sources. Supplement your diet with high quality supplements. Follow the 80/20 rule: Choose really healthy foods at least 80% of the time. Know what good carbohydrates are: whole grains, fruits, vegetables, and beans. I am not an advocate of counting calories, grams of fat, or constantly getting on the scale—unless you get on the scale and a delightful voice calls out to remind you of the precious and beautiful being you are. Lighten up. Stop thinking restriction and focus on creating healthy food cravings instead.

Where should you eat?

Or where shouldn’t you eat? Do not eat standing at the kitchen sink, in front of your computer or TV, in the car, at your desk, or at fast food places. When possible, sit down at a table, even if you are eating alone. Individuals and families who create sacred meal times reap countless benefits.

When should you eat?

Early and often! Start the day with a healthy breakfast that doesn’t spike your blood sugar (typical culprits are a latte and muffin, orange juice, sugary cereals, and pastries). Skipping breakfast leads to weight gain, a drop in blood sugar, and other adverse effects on the metabolism. Eating three healthy meals a day and having two low glycemic healthy snacks between meals keeps your blood sugar and mood on an even track. Going long periods of time without eating actually can add weight because your body goes into fight/flight mode, thinks it’s starving, dumps more cortisol in your stomach, and slows your digestive system—creating more fat. Eating after 7 p.m. can result in what’s been labeled the “sumo wrestler’s diet” since your food hangs out in your stomach while you sleep, eventually adding extra pounds in the process.

Why should you eat?

For health, energy, and pleasure.

How should you eat? 

Mindfully. Taking three breaths (and maybe saying a prayer) before each meal sets the tone for a nourishing break in the day. Setting the dinner table with flowers, candles, good dishes (what are we saving them for anyway?), and cloth napkins is nurturing and calming. People who ban complaining from mealtime conversations tend to digest their food better. Taste your food! Sprinkle it with the spice of love. Savor each bite. Bon appétit!

Adapted from Chapter 4, Into the Mouths of Babes, 3rd ed. by Susan Tate


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