I have fought for those who cannot fight for themselves.
I have conquered the darkest circumstances with “grace-full” endurance.
I have well-honed super powers including self-compassion, empathy, and life wisdom.
I have an exquisite beauty that bubbles up from my soul, lights up my face, and radiates all-powerful love to those in my path.
Although culture may scream a different message, I am convinced that I am getting more beautiful as I move through this earthly journey. My beauty has been hard-earned and comes from a life rich in highs and lows, that have perfected my character and deepened my faith.
I am not even fully ripe yet! There is so much I still need to learn, mistakes to be made, and love to be given. Yes, I am a real-life Ageless Wonder Woman.
Let me know if you need help seeing that you are too!
Before I knew any better, breakfast for me used to be coffee, and more coffee. Believe me, that does NOT work well.
When my eyes were opened to a healthier lifestyle, I totally changed my ways. Now my breakfast always has protein, healthy fat, and fiber. Here are 5 fav’s that are quick and keep me energized:
Oh, and coffee😊
one of my Go-to recipes
I am no chef --- but I do love eating yummy homemade food. Having some go-to, don’t-have-to-think-about-it recipes makes it easier to make sure I am eating healthy.
Each week, I try to make a few "Master Recipes" to eat right away and then re-purpose the leftovers quickly by assembling tasty meals. For example, I made the Shepherd Salad on Sunday to serve with dinner. The next day, I threw some lettuce in a bowl, topped with a few spoonfuls of the extra salad along with leftover grilled chicken, and instantly, I had a delicious no-fuss lunch.
Simply Sensational Shepherd Salad
1 medium cucumber, peeled and chopped
2 cups of halved grape tomatoes
1 medium pepper, chopped
4 scallions, chopped
10 pitted black olives
¼ cup crumbled feta or blue cheese (if you are going to store leftovers, I sprinkle this on when serving)
1/3 cup olive oil
3 tbs. Bragg’s Apple Cider Vinegar
½ tsp salt
1 tsp dried oregano
½ tsp honey
Combine the ingredients. Whisk the dressing together & pour over all; Toss.
Kale Bad? Chocolate Good?
What???? Yes, I said it --- a nutrition expert who can rattle off a list of the 10 best super foods. It is high time to let go of our existing beliefs that some foods are “good” and some foods are “bad.” That if we eat “good” foods we are “good” and if we eat “bad” foods we are “bad.” Judging ourselves or other people by what they eat is not only cruel, but works against optimal health.
Don’t get me wrong --- it is true that different foods do have either a helpful, neutral, or negative impact on the body. Food is powerful information and is the first line of defense in preventing and treating health issues.
That being said, food, like money, is morally neutral. From a mind-body perspective, chocolate eaten with happiness may at times be more healthful than a bowl of kale eaten in misery. Here are some reasons why giving up labeling foods as “good” or “bad” is to your advantage:
1. Forbidden Fruit
Ever since Eve ate the apple, it is evident that by nature we are attracted to the forbidden. When we label a food “bad,” we set off an internal wrestling match --- we fear it, think about it, fight it, crave it, and if we succumb, label ourselves “bad.” Eating the “bad” food becomes a crime. That is why we sometimes play a game of hide and eat --- ashamed, we eat in secret.
Tip: What we resist, persists. One technique is to lift our food rules and give ourselves permission to eat the forbidden food. We may fear that we will totally lose control. Often, we instead discover that it releases the tension of the restriction, diminishing or even eliminating the desire.
2. Unleash Body Wisdom
Eating intuitively is the ultimate diet: tapping into unadulterated body wisdom guides your food choices and nourishes your body perfectly. Labeling food as “good” or “bad” halts the natural flow of biological information the body is transmitting. Have you ever craved chocolate? Perhaps your body needs the boost of magnesium that it can provide.
Tip: Come to food without judgement. Listen to your body talk --- Ask questions and explore. How do I feel after eating this food? Does a little work well but too much doesn’t agree with me? Does it make my belly feel bloated? joints sore? head ache? Paying attention to body feedback helps you make connections and draw conclusions about what you eat and how you feel. No judgement; food is information!
3. Eating is a thinking event
Mind-body nutrition broadens the definition of nourishment to include not only what we eat, but also who shows up at the table. If we force ourselves to eat a “good” food, yet in our minds dread eating it, we put our bodies into a state of stress. Digestion is diminished, metabolism slows, assimilation of nutrients is suppressed, and the fat storage hormones, cortisol and insulin, are elevated. We eat our thoughts as well as the food.
Tip: Approach food in a neutral, conscious frame of mind. Seek to eat healthy foods that energize you. Remember that it is okay to eat something that we know is not best for our body if we do so as a conscious choice.
4. Antidote or Poison?
One person’s antidote is another person’s poison. Cutting edge research continues to reveal just how unique each person is when it comes to nutrition. Not only do we differ in how a food impacts our blood sugar, but our gut microbiome affects many mental and physical reactions including the tendency to regain weight after dieting. What foods work for your friend/sister/husband/fill-in-the-blank may not be ideal for your body at this moment in time.
Tip: Free yourself of comparison. Perhaps you need to up your protein for recovery or repair, or you need some complex carbs at dinner to combat adrenal fatigue. Seek the help of an integrative nutritionist to figure out what foods will serve you best right now. Respect yourself and feel confident that your body knows what it needs.
Nourishment encompasses all the ways we feed the many needs of our body and soul. By refusing to assign labels to food, we allow ourselves to take pleasure in eating and maximize nourishment. So, consciously choose to eat the kale and the chocolate without judgement --- “good” and “bad” food labels are irrelevant.
Separate Your “Who” from Your “Do”
I sometimes wonder at all the things I do (or don’t do) that I never intended or wanted to do. Like, why did I totally forget to go to a bridal shower that was right on my calendar in black & white for weeks…there I was munching on my lunch when I suddenly realized I was supposed to be in Staten Island. WHAAAAT?! Or binge watching Downton Abbey until 3 am even though I knew I needed to be rested the next day. Procrastination is also one of my most unwanted of “do’s” --- I always swear that NEXT time I will not leave everything until the last minute.
One way I have evolved (thank goodness!) is that I have learned to no longer tie my identity, my “who” to my “do.” This saves a lot of wear and tear on my soul. Just because I am not happy with what I’ve done, it no longer makes me feel badly about myself --- who I am, My Self. Whether I mess up or make bad choices, it does not shake my identity as a loving, intelligent, beautiful, beloved of God, woman/wife/mother/daughter/friend. Wow! So glad I finally got this --- it frees up all that energy that I used to expend in ruminating or kicking my Self for one of my “do’s.”
My name is “Benjamin Button”
When my daughter visits from Nashville, she always exclaims that I must be “Benjamin Button.” We laugh, but in many ways I actually do look younger at 60 than I did at 40! Old pictures remind me of where I was in life back then --- child-rearing, financial stress, midlife marital tension, mixed with a total lack of self-care. Look how I dressed --- pull-on shorts, baggy tee-shirt, ANKLETS, with Rockport walking shoes --- WHAAAAT??!
So what has turned me into a reverse aging miracle? Well, I have figured out how to live from the inside out. Back then, I was completely focused on the care of the people and things in my life. I was running at 90 miles an hour without a single pause for looking inward and nurturing My Self. At 53 when my husband died & my youngest child went off to college, I suddenly found myself forced to do business with Me, and through a harsh labor, I gave birth to My Self.
I believe we are meant to live from the inside out ---- Spirit (True Self), to Heart (Emotions), to Mind (Intellect) to Body. When this order is working well, we turn into Benjamin Button, getting younger every day, childlike but not childish.
One of my favorite parts of my job is helping women give birth to their True Self, unleashing a life of vitality, lived from the inside out. Wanna be “Benjamin Button”? --- give me a call.