Lisa Blakeney, Certified Integrative Nutrition Health Coach

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10 Cool Success Tips Coming Your Way

Healthy Holidays Part 3
10 Cool Success Tips Coming Your Way
Help to Survive the Endless Holiday Treats

Okay, you survived Thanksgiving, hopefully without eating too much or feeling too badly about it.  Now to face the endless stream of cookies, candies, baked goods, and other treats that are in such abundance this time of year.  I also have my birthday thrown in there between Thanksgiving and Christmas.  WHEW!!  Get ready!

If your workplace is anything like mine, we are constantly faced with temptations of gifts from our clients, vendors, business associates, as well as celebrations, parties, lunches out, and happy hours.  It seems like this time of year you simply can’t escape from the junk food, it’s everywhere!!

Here are 10 Cool Success Tips for Surviving and Thriving this Holiday Season.

1.      Conquer your mindset.  Perhaps the most difficult thing to do is to get in the right mindset for the holidays.  My mindset has completely shifted from the way it used to be – which was to indulge and enjoy and pay for it all later.  Not anymore, now I simple remember why I don’t indulge like that anymore, how far I’ve come, and how much better I will feel, physically, emotionally and psychologically when I make better choices.

2.      Awareness.  Here is where I constantly remind myself how gluten, sugar, diary, alcohol, etc. makes me feel.  This makes my process so much easier.  I have become VERY aware of just how some of these goodies and temptations really do nothing for me other than make me miserable.  Whether is it immediately, or a week from now, when I feel bad, have acne, cramping, bloating, itching, nasal congestion, and all the other symptoms these foods bring on, and it is easy to turn away and know that you will feel good, feel well, feel nourished, and feel happy that you have made the right choices and your body will thank you for it.  Know what your body wants and needs.

3.      Water.  Drink more water.  I know I say this over and over, but it really is extremely important.  Most of us are dehydrated and don’t even know it.  Dehydration causes all kinds of issues, from headaches, dry skin, and muscle cramps to more serious conditions like low blood pressure, rapid heartbeat, rapid breathing, fever and even delirium.  It is extremely important to stay hydrated by drinking clean, filtered water, without any additives, or sugars, or anything else.

4.      Healthy Choices at the Ready.  I’ve mentioned preparedness before, and again this is important.  While you may need a bit of advance preparation, it pays dividends later when you are prepared with a healthy choice available when constantly encountering more holiday temptations.  Prepare some simple, healthy snacks to carry with you.  Energy Balls; hummus and veggies; or an apple with almond butter).  If you are prepared with a healthy alternative, you will be much less tempted when you are hungry and all that you see is junk food.

5.      Healthy Alternatives to your Favorites.  If you are feeling bad about not being able to enjoy your favorite dish, look for an alternative, a healthier version of the dish.  Be it stuffing, my alternative is here, or something else that you really miss as part of your holiday, make a quick Google search; or make your own special treat, like organic, low sugar, dark chocolates.  As more and more people turn to healthier choices, the selection and options available are increasing exponentially.  Ask me, I have lots of great alternatives I am happy to share with you or refer you to someone else who is providing for these needs.

6.      Get Support.  Perhaps you can team up with a buddy at work, or a friend who will partner with you and hold you accountable; or work with a health coach, either way get some support and make it more fun.  When you have an encouraging, supportive, caring friend or coach you are much more likely to succeed, and it will improve your mindset to nurture yourself and someone else.  Contact me or book a consultation today.

7.      Splurge!  Every once in a while…  Obviously, if you splurge every day the wheels will fall off of this train, and you will derail your healthy journey through the holidays.  Eat one chocolate, or one cookie, or one piece of indulgent candy.  Sit down with it, savor its flavor, and indulge in its decadence.  No shame, no guilt, no negative thoughts at all.  Just enjoy the flavor of your treat.  YUM!!!

8.      Appreciate the Nourishing Whole Food you are Eating.  Appreciate and show gratitude for the beautiful, whole foods you are preparing for yourself and eating.  Be grateful for the knowledge and the power you have over your food choices.  Make the conscious, purposeful choice to eat well and appreciate every morsel.

9.      Meditate, Pray.  Whatever your spiritual practice looks like, be it meditation, prayer, yoga, a walk in nature, whatever it is, fit it is as often as possible this season.  Sit quietly, walk peacefully through a park or a forest, go for a hike in the snow.  Breathe . . . breathe in the fresh air, and bring to your being that sense of peace and delight, breathe into your power that makes it all possible.  Rejoice and Give Thanks!!

10.  Celebrate, Be Joyful and Focus on the Positive:

Spend time with your family, friends, and loved ones
Nourish your body with wholesome, good, home cooked food
Bless nourishing food and be grateful for it
Feel great in your mind and body this holiday season
Easily digest your food
Embrace the spirit and the beauty of the season
Lift up someone in need
Celebrate the love, peace, gratitude and joy of this season.

I wish you all a nourishing, Vibrant, and happy December, with a slight bit of Splurge!

Merry Christmas, Happy Holidays, and Blessings to All!!!

Thank you for all of your support!!



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Healthy Holidays Part 2: Holidays have you stressed? Enjoy a calmer holiday this year.

We are now about a week away from the big feast known as Thanksgiving.  Are you hosting?  Do you feel overwhelmed – even if you are not hosting?  I can help!

My first post in this four-part series was all about making it work with your dietary restrictions.  This part 2 is all about breathing and basking in the holiday season.  About slowing down, asking for the help you need, bringing together the people you love, and enjoying these times of food and gathering together.

Of course, after the big feast we rush into Black Friday, Small Business Saturday (I am a small business owner and would appreciate your business) and then less than 4 weeks until Christmas, and Hanukah begins at sundown on Christmas Eve this year, too.  Regardless of what holiday you celebrate you may be feeling the pressure building.  This is the best time to take a step back, and truly slow down and try to look at the holidays from a different angle.  Breathe, breathe, breathe, and take care of yourself.

If you are the host of one or both of these meals, perhaps you could make a list of what things others can bring (you know they’ll be asking), or simply ask everyone to bring whatever side dish means “Thanksgiving” to them.  Ask them what they are bringing (keep a list, just in case everyone decides to bring green bean casserole.)  You can assign simple things like rolls (even if you don’t eat rolls), appetizers, vegetables, or whatever someone wants to bring.  Some of the best Thanksgiving meals I have had are when people from different backgrounds, ethnic groups, etc. get together for a meal it is exciting, fun, and different.  It is truly wonderful to try other people’s favorites, and enjoy and celebrate the abundance of this holiday.

Most importantly, I believe it is important to remember that Thanksgiving is a holiday about gratitude, family and friends, the gathering of your loved ones to eat, nourish themselves, fill their souls, and spirits.  Allow it all to happen just the way it does, breathe, and enjoy a grateful, joyous day.

Because of the diversity in my family, we respect everyone’s religious beliefs, but don’t necessarily participate in the same prayers, or blessings; we simply go around the table and each person tells everyone what they are thankful for – for Thanksgiving.  I am always touched and humbled by the responses when you ask the simple question of “What are you thankful for?”  Embrace each person’s viewpoint and allow everyone to contribute – then get busy eating.

When you bring people together amazing things happen.  When you bring people together with food even more amazing happens.  Sit down, give thanks, and enjoy!!  Embrace everything this holiday means to you and enjoy, relax into it.  Eat, share, enjoy!!

I’d love to hear what Thanksgiving means to you.  Comment below.  What are you thankful for? 

Happy Thanksgiving!!

Healthy Holidays – Part 1: How to Survive the Holiday Meals and “Goodies”

Can you believe it’s November already?!?!  Wow!!


Are you ready for the holidays?  I know I am NOT, yet!!

However, I would like to start this holiday season out with an incredible offer along with a 4-part Blog series to help you enjoy a healthy, happy holiday season.

First, the offer:  Beginning now until December 31, 2016, when you sign up for my 6-month Program I will throw in as a BONUS my Grocery Shopping Tour.  This is a $275 value, and also makes it easier for you to transition to a healthier lifestyle.  Each time you shop for food is a critical time to assess what you are buying, and, therefore, eating.  The tour is easiest done if you are local to me from approximately Lynnwood to the north, and Olympia to the south, I will include the eastside of Seattle approximately the same span, and will travel to the peninsula or one of our beautiful islands from Whidbey Island to Fox Island.  If you are not local, you can still get the BONUS, but I will put together an online tour with shopping lists, printed material and lots of expert advice to take with you on your next shopping trip.

As you may know by now, some of my greatest breakthroughs have been around awareness.  My business is named Aware and Vibrant Living for this very reason.  So much of trying to figure out what works for you, or me, or Aunt Sally or your partner, is about awareness.  When we detox or use an elimination diet to assess our dietary issues, we can then use that knowledge and awareness to guide us in our decision making every day, especially during the holidays when the temptations are plenty.

Family traditions are perhaps the hardest thing to overcome.  Like you, I have family traditions, many of which are around food, whether it be holiday goodies, including cookies, candies, or my famous pumpkin cheesecake.  These all translate to me now as sugar, sugar and more sugar with some gluten thrown in.  I have learned to curtail these “traditions” the last few years, and I have been greatly rewarded by not gaining that holiday weight, by feeling great all through the holidays, and by caring for me, I truly have a much happier holiday season.

I no longer spend one of my very busy weekends between Thanksgiving and Christmas toiling away in the kitchen making 10 versions of sugar.  I miss this time with my mom and sister, but I don’t miss the sugar.  I know how sugar makes me feel, and I try not to torture myself even though this is admittedly my biggest challenge.  In addition to the elimination of sugar, I enjoy a gluten-free and minimal dairy holiday season.  I don’t expect others to go out of their way for me, so I always come prepared.  I bring dishes that I can eat to family dinners, and eat whatever else I can that they offer.

Some years we eat out, too, and those years I usually try to help pick the restaurant, or call the restaurant ahead of time and ask them what they might be able to do for me.  Most nice restaurants are pretty good about trying to accommodate you, and appreciate the advance notice that you are coming with strict dietary restrictions.  Sometimes I can go with a vegetarian option, or with a completely non-traditional holiday meal off the restaurant’s regular menu.  Asking for what you need is the best bet when eating out.

Part of the battle is the mindset, and this is something that takes time.  It has taken me years to get to where I am and I am certainly not perfect.  Remember not to be hard on yourself, especially when just starting on a journey of healthier eating.  Gently remind yourself of how this food makes you feel, and if you just have to have that piece of fudge, special cookie, or the pecan pie, then eat it, enjoy it, and move on.

I have found that over time it gets easier to resist the never-ending parade of chocolates, donuts, cookies, breads, cupcakes, etc. that I pass through in the kitchen at work.  I simply remember how it makes me feel when I eat that donut or piece of cake, and I can easily resist the gluten products.  I used to LOVE baked goods of all kinds, but once I realized though that these are the things making me so miserable in a multitude of ways, it became quite easy to resist them.  

Sometimes you have to make different choices for yourself.  Henry Ford once said: 

“If you always do what you’ve always done,

you’ll always get what you’ve always got.”

Here are some ideas for Thanksgiving.  How about finding a pastured, locally raised Turkey or duck this year, making homemade cornbread or sausage stuffing, rather than traditional bread stuffing?  Try making vegetables without all the additives for the holidays, i.e., green beans instead of green bean casserole, broccoli and cauliflower, steamed; rather than with cheese sauce.  Skip the bread altogether and make gravy with organic corn starch, rather than flour.  For dessert, try making a gluten-free Apple Crisp or Pumpkin Cheesecake with a gluten-free graham cracker crust.  Watch for some of these recipes to post on my website in the next week or so.

Sometimes you just have to pass.  Whether it’s the passed hors d’oeuvre at a party, a buffet or a menu at a restaurant or your Aunt’s house, hopefully you can find something to eat, even if you are limited in your selections.  Make your decisions, and every once in a while “Just Do It” – no bashing, or abusing yourself about, just eat it, enjoy it, and carry on.

Remember that planning ahead is critical to making it through the holiday meals.  If you are hosting, you have it made, as you can make what you want and need.  Others can bring what they want or what their traditions bring to the table.  It can be a fun, diverse, experimental meal.  Don’t fret if it doesn’t all turn out as you would have liked, or if all the dishes don’t “go together.”  Just enjoy it and let it be.  Be thankful for all the food before you, in all its glory!! 

If you are going to someone else’s house, offer to bring a dish or two that you can eat, and share with others.  Discuss your needs with your host, and offer to bring dishes that work for you so the host can just worry about their original plan.

Choose carefully!

Enjoy immensely!!

Celebrate everything!!!


Elimination Diets and Detoxes

DetoxIf you read health articles at all you’ve probably heard all about detoxes or elimination diets.  If you’ve struggled with your own health problems and seen a naturopath or functional/integrative doctor they may have put you on an “elimination diet”; or maybe you’ve never heard of either and you think of detoxing as something a drug addict does.   Maybe not that far from that. . .

Here’s a quick run down on some general options, tips and my thoughts from experience and education and research.

Elimination DietFirst, when my naturopath suggested to me years ago that I should do an elimination diet, I thought he was crazy and that was simply not something I was interested in.   This is the same doctor who told me that he taught people how to take care of themselves, which didn’t lead to a lot of repeat business for him.   I was already on my path to better eating and wellness by this time, so I researched this some more on my own and have now done two different detoxes, with great results.

I purchased both Dr. Tami Meraglia’s book, The Hormone Secret, as well as Dr. Sara Gottfried’s second book The Hormone Reset Diet.  Dr. Sara and Dr. Tami are both medical, board certified physicians, but they are functional or integrative doctors who realized and learned that what is taught in typical medical school doesn’t really cover the nutrition and integrative wellness that they began to see was the healing happening.  They both have similar, yet slightly different approaches to detoxing and balancing your hormones, and I have tried both of their detoxes now, with great results with each one.

I first followed Dr. Sara’s guided online detox that includes recipes, shopping lists, eat this, not that lists, and all kinds of advise as well as a Facebook group.  I embarked on this detox to end my hot flashes and other menopause symptoms once and for all and lose those last stubborn 7-8 pounds.  While it seemed like a challenge, I dove in and committed to doing the month-long program.  I embarked on this journey with a open mind and a hopeful spirit to end my menopause symptoms.  For the next 21 days I would eliminate one category of food from my diet every 3 days, including red meat and alcohol, sugar, fruit, caffeine, grains, dairy, toxins.  By day 9 I was noticing a clearer head, cleared sinuses, and more energy.  My day 18 I started to notice that my rash was gone, and I generally felt really great.  By the end of this cleanse, my hot flashed ceased, I had more energy, no rash, no chronic nasal congestion, and a clear, fast acting brain.  I felt GREAT!!  I also knew that I could not eat such a restrictive diet full-time, as it was truly challenging, and in the end you are basically eating vegetables with a small amount of organic protein.  It is not meant to be a full-time diet, so the re-entry of foods begins, by slowing adding one food category at a time back into your diet to see how you feel and if you react.  I learned that my chronic nasal congestion was dairy products, my rash was caused by gluten, sugar was the cause of my inflammatory pain conditions, and most important of all, I learned how to feel really GREAT!!

Diet detox super foodsKnowing what you react to lets you make decisions based on that knowledge.  I know I don’t want to itch like I did, so I have ditched gluten completely.  I can do without most dairy products, but I really love cheese, so I tolerate some chronic nasal congestion in exchange for cheese.  Eliminating most of the refined sugars and alcohol I felt more relaxed and less inflamed, but I still drink some wine, but try to only use natural sweeteners like honey and maple syrup.  Making informed choices allows me to work within my limitations, empowering me with knowledge I need to make those choices.  Do you want to learn how to be empowered by your food choices, know the right choices for you, and free yourself from pain, inflammation, skin problems, and perhaps even autoimmune disease?

Remember, we are each unique and different and you need to experiment for learn what works for you.  I can guide you through this process, or even design a specific detox just for you.  I try to focus more on the what you CAN eat rather than what you cannot eat, as I found it much easier to crowd out processed, junk foods by pushing them out with lots of fresh, real, organic food.  You can truly change your cravings and your eating habits by awareness and switching things up, rather than depriving yourself and beating yourself up for not sticking to it.  Contact me today to learn how I might help you become more aware of how food is affecting you.




What are the best dietary choices?

Happy Fall!
As the colors begin to change, the temps dips a bit more, and the kids are back in school, and our schedules become more routine, be sure to have plenty of fresh, healthy food to make soups, sauces, as well as great root vegetables and squash that are in season now. 
At my place we are celebrating the bounty of our garden, with tons of tomatoes, squash, onions, as well as a few other less bountiful items like 3 beets and two small cucumbers.  But enough of that, here’s my article on dietary choices. . .
What are the best dietary choices?

With so much attention focused on diets, weight loss, and what not to eat, sometimes it can feel like there is nothing left to eat.  However, almost anyone with any dietary restrictions can eat mostly fresh vegetables and fruit.  Avoid the things you know you are allergic or sensitive to and crowd them out by loading up on LOTS of tasty substitutions.Healthy food

Find a few items to fall back on, and depend on.  These should be items you already like, and add any you discover you like as you go.  This could be carrots, celery, bell peppers dipped in hummus, or berries (blueberries, blackberries, strawberries, raspberries) or an apple.  This could also be a breakfast that you enjoy and is a good meal to start your day with.  Eggs with spinach and red bell pepper; or homemade granola with berries or with homemade yogurt.  Depending how motivated you are you can make most processed items homemade and then you are assured as to what went into them.  Whatever you enjoy and like to eat a lot, can turn crunch time into healthy eating time.  Simple food choices that you can have readily available or make quickly will keep you in check at busy and stressful times when you have to eat, but don’t have time to make a full, healthy meal.

Super Foods

Some people have more serious conditions like celiac disease, crohns and colitis, leaky gut (or gut permeability); IBS, etc. and have a huge listing of foods to avoid, but the doctors who hand out these “no eat” lists, rarely help someone with the “yes” foods in that process.  When you have to revamp your whole diet it can seem like a daunting task, but know that many, many people who have cleaned up their diet, have healed themselves of some of these conditions, or at least dramatically reduced the symptoms associated with these conditions.  Once this healing occurs, some people can go back to items that were on the “no eat” list, as the gut no longer has the deficiencies in processing these foods, allowing it to go back on the “yes” list.  This can be a long, arduous process, but believe me it will be worth it.  You will feel so much better, and look better too.  You will feel more alive and vibrant, have a happier and longer life, and thrive instead of simply surviving.

Diet ChangeNow, maybe you are thinking of trying out vegetarianism or a veganism, but you are not sure how to get enough protein, as well as other essential nutrients.  Like any diet, it is all about the correct balance of foods, nutrients, exercise that work for you and you alone.  Take tips from lots of different vegetarians or vegans, try out lots of scenarios, and get the help of a Health Coach, or a naturopathic doctor, if necessary.  Some people find that they thrive as a vegan or a vegetarian, while others try it for 1, 2, 5 or 10 years and as they have changed so has their diet, as in what truly serves and nourishes them.  When you reach the point where your diet and your mindset are imbalanced you must seek new ways to bring your body and mind back to balance.  Sometimes this takes years of research and experimentation.  Maybe you need a lot of guidance and help, or maybe you can figure it out for yourself.  Either way, this is a good opportunity for you to connect with a Health Coach and have the guidance and support to carry you through a major transition or transformation.  If you can get to the root of your imbalance, find a better place to reach clarity on what truly is right for your body, it feels empowering and enlightening.

Like everything else in life, people and their diets are different – bio-individuals.  Some work through a cleanse or detox on their own, some do a guided detox from someone they trust, some people intuitively know what their body wants and needs.  The type of guidance and support is also different for everyone, so I will meet you where you are and support you in what you are seeking for yourself.Detox

In addition to my Coaching services, classes, and other events, I have been developing my new program entitled “SERF – Simply Eat Real Food”, which may be just what you are seeking as a guide and experiment.  This is an 8 week online class to explore several topics of making the transition from a SAD (Standard American Diet) to a healthier choice, where I will walk you through 8 topics surrounding dietary changes, choices, alternatives, how to accomplish it, and how to maintain it.  There will be lessons, homework assignments, recipes, tips, tricks and a private Facebook group to collaborate with your classmates for support, ideas and guidance.   This class series begins on October 3, 2016.   Sign up by contacting me.

Each week during this online class you will receive an email which will contain written information, recipes, ideas, my thoughts and meanderings on a different subject of changing your eating habits and learning more about real food and real nutrition.  We will have a private Facebook group where I will be active to help support the participants, answer questions, provide insights, ideas and options. 

Sign up today!!



Confused About Healthy Food? Who Isn’t?

With so many mixed messages about healthy food, it can be hard to know what to believe.  In today’s media, we even see the fast food companies, and soda companies trying to tell us their junk food is good for us.  Sadly, the media and the food industry are not necessarily giving us the full story.

I have found the simplest thing to do is start by carefully looking at your food.  Does it look like real food?  Does it look like what it started out as?  Can you easily identify the original food product?  If not, then leave it at the store.

If we think about taking a trip around a standard grocery store remember to shop the outside edges of your store.  And don’t be fooled by Trader Joe’s or Whole Foods, as not everything in their stores are as good as you might think.  In any store, however, start in the produce and fill your basket or cart.  Produce, as in vegetables and fruits, are the best Healthy Foodexamples of real food.  An apple looks like an apple.  Even if cut up, it still closely resembles an apple, just be careful about pre-prepared cut apples, as they also have preservatives and chemicals to keep them fresh.  Lettuce, carrots, cucumbers and tomatoes all look like the true food they are.  Chose organic whenever you can, as the pesticides, herbicides and other chemicals they are putting on our food is not good for us.  I always tell people to read their food labels, but most real food doesn’t have a food label – it is what it is.

Continuing around the perimeter of the store, if you tolerate dairy, you will find milk and other dairy products usually along the back of the store.  This is also where you find meat – again, look for the highest quality meat you can afford.  Preferably grass fed, pasture raised beef, chicken and pork, but these are hard to find in a traditional grocery store.  Along the side of the store opposite the produce is usually the bakery, which I skip altogether, as I don’t see any real food there and I don’t tolerate gluten.

In the bakery and the middle aisles of the grocery store, you will find processed foods like pastries and potato chips, which look nothing like a what they started out as.  Potato chips do not look like a potato, nor do they taste like one.  Processed foods are simple to identify, as they look nothing like what they started out as.  They are processed, packaged, boxed, bagged, canned or more.  They are a far departure from the original food product.  Bread is a great example of this – whole wheat bread is FAR from whole.  There is nothing whole about the wheat in whole wheat bread.  The wheat has been pulverized into flour, mixed with other ingredients to change the makeup of the wheat, and baked or otherwise further prepared, then packaged, and transported to our store, before it hits the shelves at the store, or your shopping cart.  Processed rice and noodle dishes, some canned goods, etc. have all been highly processed before it reached the grocery shelves. 

Various Colorful Dried Legumes Beans As BackgroundBeans, legumes, rice, quinoa, and other whole grains are found in the middle of the store and are whole and real food.  Frozen foods (without additives) are also good, especially for convenience, but they will not be as fresh tasting nor as nutritious as straight up real fresh food.  You will notice a difference at some point if you really pay attention.


Different Kinds Of Sugar In The SpoonsBe aware also, that sugar is hiding in probably 90% of these processed products.  It is in almost EVERY prepared food.  If you read your ingredient labels you are highly likely to find some form of sugar.  The worst culprit in probably High Fructose Corn Syrup (HFCS), which is being fazed out, but I have seen them trying to hide this product in the food labels by calling it fructose or sucrose, or one of 250+ names of hidden sugars in our food products.  Watch for sugars, in all forms, it may shock you.

Generally, healthy food is:

Organic vegetables, and fruit; beans, legumes, nuts, seeds; grass fed and pastured beef; free range organic chicken and eggs; pork that is pastured, and fed the natural diet of foraged plants, roots, mushrooms and humus from the soil.  Wild caught fish and seafood, especially salmon, sardines, lake trout, herring, mackerel and albacore tuna, but be careful of mercury levels in fish, especially King mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, and bigeye tuna.  Healthy fats, like extra virgin olive oil, avocado and avocado oil, coconut oil are also good things you should have on hand, getting rid of all those trans fat vegetable oils you’ve been told were good for you.

Real food is easier to identify than you think, we are just accustomed to seeing junk food and fast food as real food.  When you start to pay attention and really look at what you are eating each day, you will soon realize the quantity and quality of your food.  Let this observation guide you in a new direction.

Diet ChangeTry to slowly start eliminating these processed, junk and fast food items from your diet, your shopping list, and your lifestyle. 

Start small, pick one or two things to switch up – find a real food, healthy item to substitute for that fast food burger, or taco, or bag of potato chips, and slowly increase the new item to slowly push the junk food right out of your life. 

Be more conscientious, be more aware of your food choices, and conscientiously switch up your choices to create a transition rather than deprivation.  This will help to curb the cravings of the unhealthy foods, too.  Slowly switch out junk food with healthy options and you can more easily crowd out the junk.  Small changes, slow and steady, without beating yourself up about your bad habits, is progress.  Perfection does not work here, so don’t even try.  If you slip up, don’t stress, just pick up the next day or your next meal and try to improve.

If you need more guidance my new program Simply Eat Real Food – SERF is beginning online on October 3, 2016.  This is an 8-week online class that walks you through a transformation from your current diet to a diet of real, whole, and nutritious food.  You will discover a more healthy you, and get a handle on your cravings and all the things working against you now.  In just 8 short weeks, you can quite literally change your eating habits, and begin to feel vibrant and healthy.  Join me this Fall as we explore the concept of SIMPLY EATING REAL FOOD, this program begins on Monday, October 3, 2016 and runs through November 21, 2016.  Just in time for the holidays, learn to make better choices and start next year out on a different note.  Contact me for more information or sign up here.

I hope you’ll join me in challenging yourself to switch up one item this week, and a different one next week.  Plan a bit now, and you can save yourself any stress about it later.   I bought goat cheese yesterday, rather than cow’s milk cheese, as cow dairy causes nasal congestion for me.  I will limit my dairy consumption this week.

What will you switch up?

Let me know what your plan is, or ask questions in the comments.  Let’s get started!!

Hello world!

LisaWelcome to my new website and blog.  I am super excited to share all of the great information I have been learning, soaking up, practicing and trying out, some or all of which may help change your life in the positive ways it has changed my life.  I will be posting here a few times a month at first, as I get used to blogging regularly, and then hopefully more frequently as time goes on.

Green And Red Healthy FoodI will be posting recipes, tips, tricks, and suggestions for all things healthy, healthy living, healthy eating, well-being and being well.  I have found immense joy in changing parts of my life, and making an impact on the lives of others as they discover their possibilities.  I invite you to join me on this journey.  Healthy living does not have to be a chore, and can actually be fun, invigorating and enlightening.  I have stories to tell about my own experience, of things my clients have experienced (the characters’ identities have been changed to protect the innocent and the guilty); and other people’s experiences in the integrative medicine circles.

As we get started I want you to feel like you are a part of my village, and make you want to come back to see what I am up to.  Be sure to sign up to get on my newsletter list, and receive a free copy of my article “Aware & Vibrant Eating – Get Started Guide”.

As for this, my first blog post, I want to also offer some good sound information that will benefit your health.  Starting simple, I have made a list for you of three simple, yet very effective things you can do today to get started on the path to healthier living. I am also going to include a quick and easy, but yummy, protein smoothie recipe.

Again, I’m so glad you are here.  I appreciate you dropping by and look forward to hearing from you and see you again soon.  Please comment below and say hi, or introduce yourself, I’d love to hear from you!!

3 First Baby Steps – Simple, but Effective

  1.      Drink More Water, lots more water, straight up, preferably filtered in some way;
  2.      Cut back on soda and other processed sugar drinks (even diet drinks and diet water)
  3.      Move your body every day, even if for just a short, brisk walk

 Click here for my Almond Chocolate Cream Smoothie!

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