Michelle

How is being Stuck helping you?

I was on a call with a coach and I told her I felt stuck and she asked me this simple question: How is being stuck helping you?

I paused..and thought..and thought…and I was blank. I couldn’t answer her. She told me to think about it and tell her later. She promised it would come to me. And me, being the spaz that I am, knew I would find the answer! I thought, and I meditated, and I thought some more. Nothing. Then, it happened, it came to me.

BEING STUCK MEANS I DON’T HAVE TO MOVE FORWARD

Ok..que lightning strike. If I keep saying I’m stuck, I have an excuse not to move forward. Oh crap. But now that I know this, I HAVE to move forward. So here I am writing this to get un-stuck.

For me this applies to my coaching work. I’ve gotten into a rut. I know what I want to do, how I want to do it but I’ve been wearing the dreaded cement shoes. You know those really ugly ones that keep you from taking a step? Yep, those suckers. Time to break free.Time to find out what being un-stuck feels like

How am I going to do this you ask? By being me. I realize that sometimes I’m just a little bit afraid (okay a lot afraid) to be ME. Uncensored, crazy, silly, moody, wonderful me. But what if people don’t like me? What if they unfriend me? What if I FAIL? So what? It will be ok, seriously.

My deep down in my gut, what I want to do with my life goal, is to be a coach (which I already am) but to take it to a deeper level. I can tell women what to eat and how to exercise for their body all day long.

More important to me is to teach women how to stop hating themselves, how to make friends with food, how to own their own power, how to look in the mirror and smile because they are amazing. And if I keep wearing these damn cement shoes I can’t do that. And that just sucks.

So here I am…ME…ready to bare it all…taking the chisel to those cement shoes. I’m grabbing life by the you-know-whats and going for it!

If you want to come fly with me, schedule a free session here . Let’s get YOU un-stuck too!

Shine on sister!!

Love,

Me

Be Me

10 Signs You May Have a Gluten Sensitivity

Let me first say – gluten intolerance is a real thing, it’s not a fad, it’s not some weird diet made up by the movie stars. For people who suffer from gluten allergy, intolerance or sensitivity, gluten is a real problem. More than 55 diseases have been linked to gluten, the protein found in wheat, rye, and barley. It’s estimated that 99% of the people who have either gluten intolerance or celiac disease are never diagnosed. Now that is a shocking statistic!

It is also estimated that as much as 15% of the US population is gluten intolerant. Could you be one of them?

If you have any of the following symptoms it could be a sign that you have gluten intolerance:

  1. Digestive issues such as gas, bloating, diarrhea and even constipation. I see the constipation particularly in children after eating gluten.

  2. Keratosis Pilaris, (also known as ‘chicken skin’ on the back of your arms). This tends be as a result of a fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut.

  3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.

  4. Diagnosis of an autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.

  5. Neurologic symptoms such as dizziness or feeling of being off balance.

  6. Hormone imbalances such as PMS, PCOS or unexplained infertility.

  7. Migraine headaches.

  8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.

  9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.

  10. Mood issues such as anxiety, depression, mood swings and ADD.

If you have any of the above symptoms lets talk about how gluten might be affecting you. And eating inflammation causing gluten will cause weight gain and make it very difficult to get that weight off! All the dieting and exercising in the world won’t help if the root cause is not addressed. I can help you figure it all out!

Schedule your complimentary session with me today (new clients only) by clicking here

 

article adapted from www.eatlocalgrown.com

A New Leaf

I was shopping this past weekend with my sisters and saw this cute silver leaf bracelet. Truth be told I was shopping for a birthday present so I tried it on to buy for my friend and it somehow felt like it should belong to me, it felt “right”. So I wore it around the store and liked it even more. I normally wear bracelets on my left wrist but for some odd reason I put this one on my right wrist. So I bought it for myself. Don’t worry, I got something super cute for my girlfriend :)

I kept looking at this silver leaf and know that it had to be symbolic of the changes I’ve been going through. The new leaf I was turning over in a way. So what does this all mean? I think it’s pretty symbolic of my life lately. Things have been changing, and I’ve been going through a transition, not only on the outside but on the inside, too.

So I keep wearing this pretty silver leaf every day, on my right wrist, on my left wrist. I just like it. It’s like my reminder that I’m turning over a new leaf and that leaf is very shiny and beautiful and pretty darn comfortable. Change is hard, and scary and unknown. But it can also be great, and give you butterflies and bring amazing new cool things your way.

So embrace your new leafs, love them and honor them. Know they are in your life for a reason and if you can, wear them on your wrist and enjoy them.

Love

xo

2015-09-08 17.29.49

Do I really need a cleanse?

Do I really need a cleanse? 970125_638104429534439_2013386207_n

I get this question a lot.

And why are there SO many options? Which one should I choose?

Good questions! The world of cleansing and detoxing can get confusing and make your head spin.

To answer simply: if you breath, eat, go outside or live  your life then chances are  you could benefit from a cleanse. There are so many toxins in the world today and they are lurking everywhere and creep into our bodies without us even knowing.

A toxic body can have all kinds of funky symptoms and you might not even realize that feeling this way is not the way you’re meant to feel!

  • Headaches
  • Allergies, sinus issues, congestion and even asthma
  • Digestive issues such as bloating, constipation or diahrea
  • Brain fog – you know that feeling that your are not quite present
  • Difficulty concentrating
  • Persistent cough
  • Cravings for sugar and junk food
  • Cravings for bread, pasta, cookies
  • Persistent yeast infections
  • Feeling out of balance
  • Stress that you cant calm down
  • FATIGUE and caffiene dependency
  • Sleep issues
  • Depression
  • Anxiety
  • Skin issues such as acne and rashes

WOW..enough to make your head spin! A cleanse/detox may not take away all of your symptoms but it’s a great start to a healthy life and a way to see you really can feel better.

And this is why you should cleanse. To get the toxins out of your body, give your digestion a rest and allow your body to reset. Toxins are all around us in the air we breath, the water we drink, the food we eat and even the make-up we use. Think of all the processed foods that are a staple in today’s diet: boxed foods, frozen dinners, sodas and convenience foods. These foods may be tasty and easy but they are taking a toll on your body because they are not natural and cause your body to get out of balance and have trouble functioning like it should. Once you clear the toxins by doing a cleanse that involves seasonal whole foods, lots of water, self care and rest you will be truly amazed at how good you feel!

You may have heard nightmares about cleansing but I promise cleansing does not need to be painful, or have you running to the bathroom every 5 minutes or have your friends and family hiding from you! A whole food cleanse is a great way to lovingly give your body a gentle cleanse while elimating food that cause inflammation, bloat, wieght gain and fatigue.

Cleansing with the seasons is a great way to feed your body the foods that it craves during that season. Right now we are doing a Winter cleanse full of squashes, sweet potatoes, warming soups and stews to bring your body into balance.

Why not check out my Be Vibrant 10 Day Winter Cleanse? In only 10 days you could rid your body of toxins, get back into balance, lose weight, clear up your skin and get your digestion running smoothly!

http://holisticavenues.com/bevibrantcleanse/

 

 

Are you ready for cold and flu season? Boost your immune system naturally!

As the weather gets colder and we enter flu season, it’s time to give your immune system a little extra love.

This week we’ve put together 15 tools to help you feel good all winter long.

Why We Get Sick in the Winter

While we don’t know exactly why colds and stomach viruses tend to peak during wintertime, we have some strong ideas.

  • Cold Air, Less Moisture: Cold air and lower humidity may make it easier for viruses to survive in the environment. (1)
  • More Time Indoors: Winter weather often keeps us indoors more than warm weather, giving viruses greater opportunity to spread.(2)
  • Less Fresh Air: Buildings have less ventilation than the outdoors, providing viruses the ideal conditions to hop from one host to another.
  • Lack of Sunshine: With less direct sun exposure in the winter, we lose the levels of vitamin D necessary for the activation of the immune system.(3)
  • Processed Foods: During the holiday season we often eat more processed foods than usual. These foods are loaded with chemicals, poor-quality oils, and sugar. For many people, processed foods are toxic triggers, overworking the immune system and causing inflammation.
  • Lack of Sleep: The immune system uses large amounts of energy to ward off infections. Proper rest is one of the most important tools to boost the immune system and reduce stress, especially during the winter.

Boost Your Immune System

Now that we understand the possible causes of our increased susceptibility to colds in the winter, let’s get to what we can do about it. Thankfully there are lots of ways we can help prevent colds, and even speed up recovery if we get one.

The tools to overcome colds are a combination of vitamin supplements, flu-beating drink suggestions, and lifestyle practices to support your immune system (4,5). Start adding them into your life now to stay healthy and happy all winter long.

Immune Boosting Drink Recipes

Here are a few simple recipes that we mention in the image above to add to your winter clean repertoire.

Bone Broth: Warm bone broth is a nourishing food loaded with good fats and nutrients. Have it as a drink or add it to meals.

Turmeric + ginger tea: Added grated ginger and turmeric to boiling water. Let steep for 10 minutes. Make a big pot in the morning and sip throughout the day. Honey is a great anti-viral sweetener for this time of the year.

Green Juice + ginger: Juice cucumbers, romaine leaves, celery stalks, a pear, and a 1-inch chunk of ginger for an immune boost.

Ginger shot: We mentioned this great recipe last week. It comes from our Clean Eats cookbook. For a warm version, add ginger juice, juice from half of a lemon , and a little honey to six ounces of warm water.

 

Enjoy your holiday season cold and flu free!!

Michelle

xo

 

courtesy of www.cleanprogram.com

References

(1) http://www.nih.gov/researchmatters/march2010/03082010flu.htm

(2) http://www.ncbi.nlm.nih.gov/pubmed/22110607

(3) http://www.nature.com/ni/journal/v11/n4/full/ni.1851.html

(4) Gibson, Am J Clin Nutr 2012 Effect of fruit and vegetable consumption on immune function in older people.

(5) Wichers, Anal Bioanal Chem 2009 Immunomodulation by food: promising concept for mitigating allergic disease?

(6) Faria, Frontier in Immunology May 2013, Food components and the immune system: from tonic agents to allergens.

Is Perfectionism Ruining Your Day?

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Perfectionism. Even the sound of this word makes me cringe. Clearly I am NOT a perfectionist. I used to be. I know lots of them. Sometimes I wish I was still one. But do I really?

Many..and I mean most, women think they need to be the perfect mom, wife, friend, worker, boss and woman. Superwoman to be exact. Who can do that? Not me. It’s exhausting. I tried. I failed. I felt bad about myself and my failure. I cried. I compared myself to other “perfect” women. I cried some more. Then I got real with myself. I made some sort of peace with myself and decided it’s ok to just be me. My sister says “if you love me, you love me warts and all”.  And boy do I have some warts!

I would never say don’t strive to be better, or do better. We are always a work in progress. But sometimes perfectionism can be crippling and just make you miserable. I have a friend who is a perfectionist to the point where she spends many many extra hours fixing and re-fixing work that she does. It can be your biggest asset or your worst enemy when it spirals out of control.

There is something to be said for being a bit of a free spirit (at least that’s what I like to call it) and not worrying about being perfect. I can make a mistake and know it’s ok. I can have a messy house and be at peace with myself. I can leave the house without make-up on and not care if I run into someone I know. It’s fun and light and free. I know I make other people crazy and they think I don’t care about stuff, but I do..I just don’t stress about it as much. I’m pretty simple and I like it that way.

My question is…
How do you view perfectionism?
Do you think it’s good because it makes you keep improving?
Or do you think it’s bad because you can never be perfect enough?

Is your life in balance?

balance

Have you ever had that feeling that something is off but you can’t quite put your finger on it? Or maybe what’s off is blaring like a red neon sign saying “LOOK HERE”.

Sometimes what’s off balance in your life is obvious but sometimes it’s hidden or buried. You know how important taking care of yourself is by eating right and exercising, but did you know that what, and who, you surround yourself with can also have a major impact on your health and well-being?

I call these parts of your life Primary Foods: Joy, Spirituality, Career, Finances, Education, Home Environment, Relationships, and Social Life. 

If you are lacking in any of these areas you might feel like there is something missing in your life. Sometimes it’s not obvious until you really take some time to dig deep.

I call this your Primary Foods: Joy, Spirituality, Career, Finances, Education, Home Environment, Relationships, and Social Life.  If you are lacking in any of these areas you might feel like there is something missing in your life. Sometimes it’s not obvious until you really take some time to dig deep.

Today I’d like to ask you to take a few minutes and do the following very special and FUN task that will help you identify the areas of your life that you are satisfied with, and the areas that could use some TLC. It’s called the Circle of Life. You may have seen this before, and if not, you are in for a treat. It really is an eye-opening look at what areas of your life could use a little more attention!

So here is how it works:

Print out the The Circle of Life

The Circle of Life is used to identify ares of your life that are out of balance. To do this, place a dot on the line in each category to indicate how satisfied you are with each area. Place a dot at the center in areas you are dissatisfied with and towards the outer edge for areas you feel satisfaction.

Next, connect the dots to see your Circle of Life. Identify imbalances and determine where you could spend more time and energy to create balance. Doing this exercise will give a very clear picture of what areas in your life you are not happy with. Maybe your career is stressful and not fulfilling; or perhaps you’ve gotten so busy you don’t do your hobby anymore which affects your creativity, or you’ve always wanted to go back to school.

Now that you see the big picture and have pin-pointed those areas in your life that need more attention, write a list of at least 3 things you can do in each area to get more balance.

Once you are done with that, I want you to commit to at least one thing per week in each category and write it in your calendar! Whether it be meditating, scheduling date nights, or taking a cooking class; the very action of making a commitment and holding yourself accountable is the first step. You can start with 10 minutes or 15 minutes on each action. Go slow, but implement change somehow. Show up for YOURSELF!!

Remember, the simple act of acknowledging these areas can really open your eyes to where the biggest stress and the biggest joy is in your life. Doing this task and really following through will be the beginning of peace and harmony in your life.

I’m always here to support you in your journey to balancing your circle of life! Check out my health coaching programs and send me a message to get your free consultation.

I believe in you!!

Michelle
xo

Why I’m Gluten Free and Happy

I used to be a glutenaholic. I ate gluten filled foods like nobody’s business. And it took me many many years to finally figure out that although my mouth like gluten, my poor insides sadly did not. I suffered from migraines for years. I remember weeks on end with daily headaches and I just dealt with it. I was eating healthy, or so I thought. I loved those little sandwich thins, and those yummy pre portioned tiny cookies in a bag for only 100 calories. I counted points, I counted calories, I added in more fruit and veggies. But i felt awful. My head always hurt, I was in a constant fog, I felt anxious and like I couldn’t catch my breath.

Ready to Find Your Path?

Life is full of challenges and struggles. Many of these struggles lead to weight gain, low self esteem and are down right bad for you. The connection between stress and energy levels is undisputable. We’ve all felt it; that day when nothing seems to go right and how tired it makes us feel. Maybe we reach for a cup of coffee or a piece of chocolate which may make you feel better “right now”… Continue reading

Does My Scale Define Me?

As I was updating my website and writing my About page it dawned on my just how much work it took to get here. Like most women my weight has gone up and down more times than I can count. I have a love hate relationship with my scale. I would hold my breath before stepping on it, especially if I’d eaten “bad” the day before. So why keep weighing myself you might ask? For self torture..hmm maybe. For validation..hmm maybe that too.
Be Vibrant Cleanse
Eat Well. Live Simply. Be Happy. Feel Awesome.
The Be Vibrant 10-Day Cleanse is the easiest cleanse you will ever do!! You will be amazed at how good you feel, inside and out, after just 10 short days! ...learn more