Get Healthy!

Common Exercise Obstacles

Like any new change, increasing your exercise routine can be hard to stick with it. Determine what your obstacles are, think about...

The Perfect Green Smoothie + A Protein Packed Twist

If you’ve ever blended a quick smoothie on-the-go, or Googled the perfect green smoothie, odds are you’ve heard of the gals over…

Stop Ruining Your Spring & Summer Salads

With summer just around the corner, and gardens coming in like crazy, salads are probably going to start appearing on your menu…

Bringing back fun with board games!

Remember the days of board games? Do kids these days even know about them?  I decided to do some research with my…

The 100 Calorie Burn

Here are some tips to burn 100 calories In 10 minutes: Jump Rope Grab a friend and play racquetball Swim laps without...

Moving into Summer: One Dad’s way of Staying ahead of his kids

Moving into Summer with kids is always tough…here’s one Dad’s advice! I have three very active little boys, twin 7-year-olds and a…

Mindful Eating

Mindful eating is all about being aware of the foods you are consuming. It involves tuning into your thoughts and emotions towards...

How to Create a Healthy Lunch Box

It’s important to have regular food intake throughout the day. That is why a healthy lunch not only provides an opportunity to...

Meal Plan – Batch Cooking

Batch cooking ideas! Designate a day ~ make it a family event Prepare large quantities of individual foods for the purpose of…

Grocery Shopping Tips: Part 2

STAY-IN-PLACE. - SHOPPING TIPS part 2 Now is a great time to “take inventory” of your shopping habits.  As we try to...

Grocery Shopping Tips

STAY-IN-PLACE. - SHOPPING TIPS Now is a great time to “take inventory” of your eating habits.  As we try to maintain a...

Just How Hungry Are You

The Hunger Scale is a great way to work out the best time to stop eating and still feel satisfied and full....

Energy In/Energy Out

Energy” is simply another word for calories. The energy balance equation refers to the balance of calories consumed compared to those burned....

Vitamin D Avatar

Vitamin D: The Sunshine Vitamin

Why do they call Vitamin D the Sunshine Vitamin?  Sunlight on our skin is how our bodies were designed to meet most...

Food Label Health Claims??

Knowing the label lingo can help you sort out the truth about health claims. Low calorie – Less than 40 calories per...

The Importance of Family Dinners

Are family dinners a thing of the past? When I was little, every evening at dinner time, my family would gather around…

Dessert Makeover

Do you consider desserts “bad foods”? While it is always okay to indulge in those full fat desserts occasionally (as they fit...

Cool Kids – Build a Healthy Plate

Download our Cool Kids Coloring page – Build a Healthy Plate

Exercise Tips During your Cancer Journey

The combination of a healthy diet and physical activity strengthens the body’s immune system, lessens fatigue and helps prevent weight gain. Exercising...

8 Steps to Healthy Business Travel

Traveling for business can be challenging, with extended hours on a plane, hectic agendas and long meetings with colleagues. You barely have...

10 Tips for Beginner Runner

Ready to start a running program? Here are some great tips for the beginner runner.  Get the Right Running Shoes – It’s...

Start Smart with Breakfast

You have heard it before and yes breakfast is truly the most important meal of the day. Whether you start your day...

Organic Lifestyle

Thinking about making the switch to organic foods but not sure what the big deal is; or confused by some of the...

Stay Fit for Better Health

Regular exercise is the most important thing you can do for your health. Not only will regular physical activity help protect you...

Label Reading 101

The grocery store is where it all starts: the foundation of your diet that is. It is formed by how you choose...

Feeding Your Baby – Birth to 6 Months

Food to Offer Birth to 5 Months 6 Months Breastfeeding On-Demand On-Demand or Iron-Fortified End of 1st Mo.: 20-26 oz. Infant Formula…

Breastfeeding Q&A’s

Before my baby is born, what can I do to get ready to breastfeed? You may be getting lots of advice about…

Shopping on a Budget

If you are like most people, food costs are an expensive part of your budget. With rising food costs, our dollars are...

Veggiemania

Eating vegetables provides many different health benefits. It has been proven that people who eat more vegetables as part of their overall...

Take it ot Heart

Heart disease is the leading cause of death in both men and women in the United States. With heart disease comes the...

Staying Fit for Better Health

Regular exercise is the most important thing you can do for your health. Not only will regular physical activity help protect you...

The Power of Nutrients

As we age our bodies change and we may require more of certain vitamins and minerals such as: vitamin B12, vitamin D,...

Label Reading 101

The grocery store is where it all starts: the foundation of your diet that is. It is formed by how you choose...

Fruitastic

Eating fruit provides many different health benefits. Is has been proven that people who eat more fruit as part of their overall...

Food Safety

Food safety is more than just washing our fruits and vegetables before we eat them. If we are not careful, bacteria can...

Carb Smart

The majority of the energy we use in our daily lives comes from carbohydrates. The energy provided is not just for exercise...

Meal Plan – Organizing & Shopping

Organize & save your favorite recipes.It’s also helpful to keep notes of any edits you made or would like to make to…

When CRAZY breaks out this Holiday…5 Fun Tips

5 Tips for when Crazy breaks out over the holidays…

Reasonable Restaurant Eating

Restaurant eating can be a guilt-free experience. In order not to overeat it is important that you pay special attention to your...

Super Foods

From Walnuts to Chocolate milk: Find the Healthy Benefits in the Foods You Eat Have you ever looked into a mirror and...

Portion Control

When it comes to a healthy weight, it's easy to spend a lot of time worrying about what your number should be...

The Fat Facts

There are 4 different kinds of fats: monounsaturated, polyunsaturated, saturated, and Trans fat. Therefore, understanding the difference between “good” and “bad” fats...

Snack Attack

Snack attacks can come at any time of the day or night. Snacks were once looked at as a way of ruining...

Does Waist Size Really Matter?

When it comes to a healthy weight, it's easy to spend a lot of time worrying about what your number should be...

How much sugar do you consume?

Have you ever wondered how much sugar you are consuming each day? Do you even know how much sugar is too much?

What Kind of Massage Should I Get?

Which massage should you choose?  There are many types of people in the world and with that, many opinions and preferences for…everything!…

Interior Design with Feng Shui

Positive energy, by design!  Feng Shui translates to wind and water, and its principles are used to bring harmony, health and prosperity…

Diet covers more ground than you think

When you hear the word ‘diet’ what comes to mind?

Exercise to Energize, Rest to Restore

Exercise to Energize, Rest to Restore!  How many times do you hear people say, “I’m just so tired all of the time…”?…

Meditation Vs. Medication: An Honest Mistake or a Profound Thought?

As I was searching for an image today, I intended to type “MediTation”, and instead typed “MediCation”! How often do I do…

Nutritional Balance Matters!

Nutrition Matters!  We all know nutrition matters, but how many of us really take the time to plan and manage for quality,…

SMFR

What is SMFR?  Self Myofascial Release is a quick and relatively easy way to immediately improve range of motion (ROM) through soft…

The Interpretations of Color

Discover your Color Signature!  Color plays a powerful role in the expression and interpretation of the universe we inhabit. At different points…

Energetically Balanced

Energetically balanced – what does that even mean? Being energetically balanced means that you are very “in tune” with your nervous system….

Massage Anxiety: Learning to Receive…

Massage Anxiety is normal. Each of us have physical imperfections that make us self-conscious, even in the best of situations. But then,…

Workouts for the Busy Traveler

Let’s face it, if you are on the road and not in charge of your schedule, workouts can be hard to stick…

The Space Between No Longer and Not Yet

I am always reminding my yoga students to be mindful when transitioning out of one pose and into another. That the ‘in…

Massage Anxiety? Take the first step…

Massage Anxiety?  Afraid to even try a Professional Massage? When I received my first massage, I was very nervous. Yet, I quickly…

The F Word – Moving Forward in a Positive Way

Oh, so many years ago…decades ago really, I made that first move towards healing. I wanted… I needed… to feel better. Not…

The News We All Woke Up To… Another Tragic Loss

I was shocked and saddened by the news that hit me Friday morning when I woke. Before I could even grab a…

How do you use a Foam Roller? And, why?

Foam Rollers are used for self-myofascial release (SMR).  Self-myo what?  Fascia is part of the connective tissues of muscle.  When muscles are over-worked,…

Master of the Storms

Mastery is being able to choose the tone of your own energy in any given moment……….
If we all make different, small choices, we can all make big changes

Weight Loss Survey

What’s up with this weight loss thing? I admit it! I’m feeling a bit discouraged. I’ve been struggling to take off those…

Life Choices

As I visited a recent entrepreneur’s event, the topic of Life Choices emerged. One presenter noted a simple fact: there are countries…

The Power of Words

remember more good can come of this than bad…….be careful with our words for in them we hold the power of life and love.

What is Chi?

How does one explain energy? We cannot see it with our naked eyes, tho we can easily see the effects of it….

Meal Plan – Stocking Up

Keep key ingredients stocked in order to be able to put together a balanced meal at a moment’s notice. A good stocked…

Superfoods….What They Are and How to Eat Them!

the good news is that there are so many ‘superfoods’ to choose from, you may find that getting them into your diet isn’t the chore that you thought it would become……

Roasted Vegetables

I love roasting vegetables. Of course, there are always beets and carrots in the pan, but I also love to roast peppers…

Where to Begin: Experimenting with Color on your Spring Holiday Table

we can add a few new things to try in keeping with the ‘eating in color’ we have been practicing lately.

Back & Hip Pain: 8 Tips from a Personal Story

Back and hip pain ranks the #3 for people over 50…

Let’s talk Pelvic Floor…

How do you lead into a topic about pelvic floor health in America without raising eyebrows or turning people off from the…

The Ugly Truth about being Vibrant

Vibrant – A (1) Pulsating with life, vigor, or activity (2) oscillating or pulsating rapidly B (1) Readily set in vibration (2)…

Stimulants vs Supplements, Part II

What are the signs of over-use of stimulants?

How do Rituals anchor us in life?

Life’s Rituals! Even if we are not aware of it, we all have little rituals that we perform every day. What is…

Chard and Beans

A lot of people shy away from anything with anchovies in it, but I promise, you can’t even tell they are there….

The Importance of Breakfast

Breakfast!  We hear repeatedly how important it is, but what is the truth behind this statement? The reading and research I have…

Something… Everyday!

Taking time for ourselves is one the hardest things to do for most of us. Then, add a full-time job, a spouse,…

Your Inner Strength

Strong… driven… motivated! All are terms I’ve heard used to describe those who are regular exercisers.  I have found that anyone can…

American Heart Month

February marks American Heart Month.  There are many changes we can do in our lifestyles to reduce the risk of Heart Disease….

Reigniting Relationships

Valentine’s Day!  This week is a special week of candy, cards and date night on the town — at least for some….

The Importance of Daily Cardio

People often ask themselves , “what can I do to keep my heart healthy everyday?” The obvious answers are exercising and eating…

A Golden Moment

The word Yoga means to “Yoke”.  To bring together.  To bring into balance…mind, body, breath.  Mind, body, heart.  Mind, body, spirit. The…

Say No to Hectic Mornings with this System!

I don’t know about you but it seems like no matter how hard I try I am always running late in the…

Rollin’ Rollin’ Rollin’… Keep Your Muscles Rollin’

You’ve probably seen it. Those people at the gym, rollin’ around on the floor with a giant cylinder looking thing, and wonder…

Shake Up Your Boring Workout Routine… TODAY!

The key to committing to a fitness plan is variety. It’s a known fact that if you do too much of the…

Yummi Yogi = Happy & Healthy!

This one is for all the Yogi’s out there! My newest pick for Indigo Care Partners this month is the Yummi Yogi…

Is Your Cereal Causing You to be Overweight?

One of my favorite things to eat is cereal. I eat it most days of the week for breakfast, and sometimes for…

Meal Plan Basics

Developing a meal planning habit is no different than making any other lifestyle changes. To help your success, start small and slowly…