The Best Tool I've Found to Combat Overwhelm

For a long time (somewhere on the order of 31 years...) I’ve felt like I live in a constant state of overwhelm.   Even when I’m exercising my right to say no, my high aspirations, big dreams, and general interest in learning and experimentation, I still say yes more often than I say no.  This can make managing my schedule pretty challenging and has led to many late nights and long weekends STILL working, connecting, dreaming. Until...

I realized I was falling back into the same old cycle that burnt me out before

I recognized what my true priorities are (and they just so happen to NOT include

I learned the hard way that Rome wasn’t built in a day (or a week, or a month)

I acknowledged that I couldn’t possibly work with women to help them tackle overwhelm until I got a handle on my own.

So, I spent a lot of time reading, learning, planning, failing, re-imagining, and tweaking until I found a system that worked for me – without fail.  And that system includes a little one-page wonder I affectionately and super-creatively call my Weekly Tracking Worksheet.  This is, hands down,  the best tool I've found to combat overwhelm.

combat overwhelm

The key elements of the tracker include:

• The Daily Top 3: These are the three – ALWAYS only 3 - MUST DO important, but not urgent (refer to the Time Matrix video for more info), activities that I must complete that day
• Separate line items for PLAY with family and friends, FITness, SELF-care, and a daily PUSH goal (note: These are sometimes empty depending on the day, but they remind me to schedule this stuff)
• Space for reflection (I try to review and re-plan for 10 minutes at the end of every day)
• Keeping my priorities and big goals front and center

To get the worksheet, shoot me an email and I’ll send you a copy.

Anti-Inflammatory Recipe: Spiced Squash with Cashews

There are two things that I am just absolutely head over heels for right now: acorn squash and ghee.  On their own, they’re both pretty freaking great... but the combo is legit OUT OF THIS WORLD.  This is hands down, my favorite fall combo this year (aside from a great boots and scarf combo, of course).Now, I’m going to go out on a limb and assume that you know what acorn squash is, but just in case you don’t (no judgment zone), I’m talking about this guy:

anti-inflammatory recipe

It’s squash season, so you should have no problem finding acorn squash in your local grocery store.

But, there’s a good chance you’re asking yourself, “What the heck is ghee?”

Ghee is “clarified butter” traditionally used in Indian cooking (note: I use the quotation marks because there’s a little more to the preparation process).  Ghee contains vitamins A, D, E and K, lipids that have anti-infective properties, and acids which have anti-viral and anti-carcinogenic properties, as well as omega 3 fatty acids.  Due to its preparation process, which removes all the milk solids, ghee is lactose and casein-free, perfect for our dairy-intolerant friends.  

Perhaps most importantly, though, ghee is known to be an effective carrier of lipid-soluble nutrients.  Herbs and spices coated in ghee can easily penetrate lipid-based cell walls in the body, where you really get the most bang for your buck – which is why this Anti-Inflammatory recipe is such a powerhouse.

You can get ghee in most natural food stores, or Whole Paycheck, but I’m personally really digging on OMGhee, which can be purchased right from the comfort of your own kitchen table.  It’s a bit pricey, but well worth the investment.

Ghee is still a form of saturated fat, so use it sparingly... it’s recommended to use no more than 2 tbsp per day.

Anti-Inflammatory Recipe: Spiced Squash with Cashews*

Makes 6 side-dish servings

½ tsp ground cumin½ tsp sweet paprika¼ tsp turmericPinch of cayenne pepper¾ lb (1 medium sized) acorn squash1 tbsp ghee2 tbsp chopped roasted cashews

1.    Half and remove seeds from squash and bake for approximately 30 minutes at 400oF (until soft)2.    Remove from oven and let cool, approximately 10 minutes3.    Scoop squash from skin and cube4.    Toss squash with spice mixture5.    Heat ghee over medium heat and add squash6.    Mash squash with a spoon as you stir, until completely mashed

*Recipe modified from Eating By Color for Maximum Health, Williams-Sonoma

What fall recipe or flavor combo are you totally digging right now?  Make sure to leave it in the comments so I can test it out (I double as a health food taste-tester in my spare time!).

Clean Out the Fridge Frittata Recipe

Why It Sucks to Be an Egg: You only get laid once, you only get hard once, and when you DO finally get hard, it takes under three minutes and you're already in hot water. Source: Comedy Central Food Comedy

Also, if you're in my house, you're likely to be in my belly VERY soon.

frittata recipe

If you're trying to clean up your diet, but you're short on time and or funds, incorporating eggs is a great choice for you.  Decent quality eggs (cage-free, vegetarian-fed, organic) can be found in pretty much any grocery store for less than $5 a dozen.  If you REALLY want to step up your egg game, invest in pasturized eggs from a local farmer.

This summer, I participated in an egg share, which meant a farm-fresh dozen eggs every week, so I've done lots of egg-speriments.  I've scrambled, fried, boiled, and baked 'em.  What I've learned: no matter how you cook eggs, its crazy-quick and easy and they can easily be paired with practically anything in your fridge to make a more complete meal.

Bad Rap Busted

Eggs, especially the sweet little yoke, have been getting a bad rap for quite some time - too high in fat, too high in cholestorol - but recent research shows these claims to be unfounded.  

In fact, eggs are nutritional powerhouses - filled with protein, healthy omega 3 fats, and a whole host of vitamins and minerals including Vitamin D, Selenium, Vitamin B12, Vitamin B5, Phosphorous, Iron, Folate, Vitamin A, Vitamin B6, and Vitamin B2.  And, get this- a study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol).

As far as cholesterol goes, the real threat is saturated and trans fats, not dietary cholesterol. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels; one egg (yolk and white) contains 185 milligrams of dietary cholesterol.  The problem isn't the egg, it's how you're cooking it and what you're eating it with.  My suggestion: ditch the butter and bacon and add in fresh veggies instead.

(Note: if you have a history of high cholesterol or heart disease in your family, talk to your doctor about how much cholesterol you should have.)

Clean Out the Fridge Frittata Recipe

Serves 4

8 eggsSplash of unsweetened almond milk or water (approximately 1/8 cup)Potential Clean Out the Fridge Add-Ins:

Dark Leafy Greens (spinach, chard, kale)OnionPeppersGreen or yellow squashBroccoliBasilWhite or sweet potatoesTomatoes, Salsa, or Tomato SauceMeat: Chopped Ham, Turkey, or SausageCheese: Feta, Grated Cheddar, Mozz, or Parmesan

1. Preheat oven to 400F2. Whisk eggs and almond milk3. Fold in veggies, herbs, cheese, etc.4. Pour egg mixture into 9" glass pie plate5. Bake for 30 minutes or until firm

This week I made swiss chard, red onion, & green and red tomato frittata, served with a large (1/2 plate!) green side salad.  The pairing is perfectly refreshing.  The frittata can be served hot or cold, depending on your preference.  Leftovers double as a great grab-and-go breakfast.

What's your favorite "egg-cellent" recipe?

Why Nutrition is Foundational to Lifestyle Coaching (and anarchistic!)

What if I described myself not as a health coach or a lifestyle coach, but as a health and lifestyle anarchist?

“The philosophy of anarchy lies in empowering people to take control of their own lives and not on having others having power of them.” – James Cox

Maybe it’s time for a title change?

As a health and wellness anarchist, my mission is to help women TAKE CONTROL of their lives (not necessarily to rise up against “the man”, but, hey, who knows!).

Describing myself as a health coach is a) so damn vanilla it hurts and b) a serious misrepresentation of what I do.   Can I get a show of hands for how many of you think I focus solely on nutrition and weight loss?

As my business continues to evolve, so has my philosophy on the work I do.  I am LIFESTYLE focused; someone who builds a foundation with nutrition, but then works with you to take control of the rest of your life – all that really important stuff like your career, your relationships, yourself, just to name a few.

Don’t get me wrong, there’s definitely an advantage to focusing on nutrition first... as a “grown-up”, you are absolutely, 100%, in control of what you eat.  Just let that sink in for a second...

You are absolutely, 100%, in control of what you eat.

That’s the essence of why I consider nutrition foundational to my work.

If you’re saying to yourself anything like: “But my family eats X”, “my company takes me out to lunch on Fridays”, or “my friends love to meet up at Denny’s for breakfast”, these are EXCUSES.  You’ll never be able to take control of anything if you continue to live under the shadow of these excuses.  So, CUT. IT. OUT.

full house

Seriously, though, if you want to stay in the “safe” world of excuses, it’s probably OK to stop reading now.  But, if you’re committed to giving up those excuses, I’ve got some tips to help you stay on track.

1.    Food is Fuel

Reframe your thoughts on food.  For many of us, food is a social tool, an emotional outlet, a feel-good drug.  It’s time to let that go.  Food is fuel for your body to support you in everything you do.   That’s it.

2.    Know Your Why

Why do you want to be healthy?  Be honest.  It’s okay to want to fit into a size 4 (or 6 or 8) or to look hot in a bathing suit for your upcoming cruise.  Or maybe you just want more energy to make it through your day without reaching for the RedBull.  Do you want to live to be a 100 or to set a good example for your kids/grandkids/spouse/friends?  Whatever it is, get CLEAR on it and remind yourself of it DAILY.  Staying true to your why will help you stay on track.

3.    Give Yourself Wiggle Room

Clean eating is NOT ALL OR NOTHING.  I would never tell you that you CAN’T have something.  If you want a jelly donut, have it.  Don’t feel guilty about it.  Then, get back to business.

4.    Be Prepared

It’s so easy for all of us to get stuck in that excuse trap, especially when it involves social situations.   Be prepared with a response to the conversations and the questions so you don’t get suckered into doing something you don’t want to.  It’s also a great idea to review a menu and decide what you’ll order before you get there, so you don’t even have to crack the menu and risk getting off track.

5.    Keep it Fresh

fresh prince

Whoops - not that kind of fresh!

Experiment with new recipes and new foods regularly.  Commit to trying 1 new recipe or 1 new food a week – it’s really as easy as that.  If I hadn’t done this myself, I’d have never fallen head over heels for b. sprouts or learned how easy and versatile quinoa can be.

Now I want to hear from you.  What’s one step you will make to take control of food?

Is Your Almond Milk Making You Sick?

The “healthy” dairy alternative, almond milk, could be causing catastrophic damage to your GI system and colon due to a little red intruder.

I’m sure, like me, if you made the switch from dairy or soy to almond milk, you thought you were making a healthy choice… but most commercial brands contain an additive known as carrageenan, which is just downright bad for your bod.

When I started experimenting with my body’s reaction to different foods, I realized that my beloved dairy (yes – I have a very emotional bond with dairy) was turning my face into the human version of the Colorado Rockies.  I initially switched to soy milk, but based on the heated GMO debate and the hormone-mimicking substances in soy, I now use almond milk almost exclusively.  Little did I know that my almond milk was including an uninvited guest.      Carrageenan is derived from red seaweed and is used in dairy and dairy alternatives, as well as deli meats, as a thickening agent, stabilizer and/or emulsifier.

The food grade version of carageenan (aka undegraded) has been shown to cause inflammation, lesions, and cancer in the colon.

This is just a step above the non-food grade version, which is classified as a “possible human carcinogen” by the International Agency on Cancer Research.  It’s labeled “possible” because it’s caused cancer in lab animals during studies, but (I guess) hasn’t been tested on humans yet… it never felt so good to be a human “lab rat”, did it?

The degraded carrageenan also causes inflammation.  How do we know that, you ask?  It’s actually been used for DECADES to INDUCE acute inflammation for lab trials.  Seriously!  I can’t make this stuff up.

Now, you’re probably asking why you should care about the degraded carrageenan – that stuff should not be in your food, right?  WRONG.  The food-grade version has been shown to contain up to 25% non-food grade (i.e. degraded) carrageenan.  What’s worse (yes, it gets worse)… because your bod is a powerhouse digestive system, it actually breaks down the “good” carageenan to the degraded carrageenan in your GI tract – YIKES!  

So what can you do about it?  

1.    Make a statement with your $$

I’m a firm believer that one of the best ways for us, collectively, to fight for a better food system is to put our money where our mouths are. There, in fact, are several alternatives to carrageenan that won’t give you cancer.  For a list of carrageenan-free dairy products/brands, check out this resource from Cornucopia.org.

2.    Make your own almond milk

This week I experimented with my first batch of homemade almond milk.  I seriously can’t believe how easy it was to make!  This will definitely become a weekly staple in my house.

Homemade Almond Milk

1 cup almonds

3.5 cups filtered water

Vanilla extract or chocolate flavoring (optional)

1.    Soak almonds in water overnight (add vanilla or chocolate here if you’re using that)

2.    Blend almond and water mixture for approximately 1 minute

3.    Strain using cheesecloth or a fine mesh filter

4.    Gently squeeze the strained almond meal to get extra milk out

This should keep in the fridge for 3-4 days. Admittedly, it’s a bit thinner than the store-bought stuff; I’m gonna go out on a limb here and say it’s probably because it doesn’t contain a cancer-causing thickener.

In the comments, I’d love to know – do you drink dairy or a dairy alternative?  What will you do to be carrageenan free?

The Day I Realized I Was Just a Number

You may have read my story already, but today I'm blowing the doors off and letting you see why I'm REALLY here doing what I do.  This is my story of getting lost in Corporate America.   This story is hard for me to tell... it breaks my heart EVERY. SINGLE. TIME.  Even years later.  But I realize it's also helped me to grow in ways I could never have imagined possible.  And learning to take control of MY STORY has actually renewed my faith in Corporate America. 

You stop being a number when you take the reigns of your own story.

Are you taking control?

6 Techniques for Creating Good Habits

I recently started reading Darren Hardy's "The Compound Effect". This book is all about taking small actions, making positive changes, and creating good habits consistently that will compound into big things over time. On the flip side, there's the case where you're making small actions (or inactions) that are taking you in the opposite direction. So many of us get stuck there... and end up stagnant in our work, at home, in relationships, you name it. If you're feeling stuck, its time to make some changes, and my new 5-week online Bootcamp may be just the thing you need to get started. The fact of the matter is, most of us are not EXACTLY where we want to be, although maybe we're on our way. A big part of the equation is crowding out the bad habits with good ones.

Darren provides the following 6 Techniques for Creating Good Habits:

1. Set Yourself Up to Succeed

This is probably the easiest place to get stuck - not setting yourself up to succeed.

"Any good habit has to work inside your life and lifestyle."

What is it that you're trying to accomplish and what in your life is holding you back? If you're trying to eat healthy, but that 3 pm sugar craving has you running for the vending machine, stock up with some healthy snacks, instead. If you want to work out more often, but find yourself exhausted at the end of the day, get up a half hour earlier and get a quick workout in (trust me, this WORKS!).

2. Think Addition, Not Subtraction

Instead of focusing on the negative, the things you're giving up, the things you can't have, turn your focus toward the things you can have. I have a friend who, within the last year, completely changed her diet due to a medical condition. Instead of wallowing in the fact that she couldn't enjoy some of her favorite foods, she opted to focus her energy on creating healthier versions of those meals and savoring every delicious morsel.

3. Go for a PDA: Public Display of Accountability

I think we can all acknowledge that staying accountable just to ourselves is pretty darn tough. We're too easy on ourselves. Find a bigger, broader way to be accountable - whether it's sharing on social media, telling your friends and family, or hanging up a big ol' sign in your cubicle at work (this is one of Darren's best examples).

4. Find a Success Buddy

Take accountability to the next level by pairing up with someone who has similar goals and can keep you on point. Agree to meet regularly (phone, email, skype, whatever works) to hold each other accountable, share successes, failures, and aha's, and keep each other pushing further and further forward.

5. Competition & Camaraderie

Let's be honest, we all love a little friendly competition. I mean, who doesn't love winning? So, if you're working towards creating a new habit, loop in some other people with the same objectives and make a game of it. You'd be surprised how much faster and harder you'll push just to beat out Kelly from HR.

6. Celebrate!

It can be easy to get wrapped up in work, or in unconscious, unproductive zoning to combat hard work (case in point, a few months ago I posted about my embarrassing addiction to TV. It's an action I have been working to consciously change and with Darren's tips, I'm making serious strides), but the healthier way to deal is to celebrate each success.

"You've got to find little rewards to give yourself every month, every week, every day - even something small to acknowledge that you've held yourself to a new behavior."

Change is hard and celebration is absolutely deserved, so let your hair down and enjoy it once in awhile!

I strongly encourage you to pick up this book. It's affordable, short, relatable, AND actionable, and I can almost guarantee that you'll be inspired to make positive changes in your life.

For me, I'm focusing more on my time management. I actually consider myself to be pretty darn good at managing my time, with everything I've got going on, but I know I can be doing even better. Now, I want to hear from YOU, what positive habit do you want to create in your life?

5 Signs You Should Leave Your Job

If you’ve read my story, or ever talked to some of my friends and family, you’ll know the one thing I happen to be really good at is changing jobs (check out my job history here).  It’s not that I’m restless… it’s just that I don’t believe in being unhappy.  If you are not happy, there is an opportunity to make changes. Now, I’m not saying to go out and quit your job tomorrow (although wouldn’t that be nice!) or that corporate jobs are BAD, BAD, BAD (they’re not – I have one that’s just fine).  What I am saying is that if any one of these 5 signs you should leave your job resonates with you, it’s time to reevaluate your career and to make a plan to move forward.

1. You dread going to work everyday

This is a no brainer.  Sure, all of us have days where we’re just not feeling our jobs… but when those days turn into EVERY DAY, it’s time to move on.  Do you dread getting up every morning knowing where you’re headed?  Do you show up later and later all the time?  It’s time, friend.

2. Your heart’s not in it

Having a career that you love – one that challenges, pushes, and inspires you – is a major part of living your best life.  If you work a 40-hour work week, you’re spending 35% of your waking hours each week at work (not counting any commuting time or extra hours).  Don’t you want to spend that 35% of your time doing something you love?

3. You feel taken advantage of

Someone once said to me, “You set the expectations people have for you within your first few weeks at a job.”  If you’re dedicated and hardworking, I’m positive you let that shine through during those opening months, but many times that means you’re the go-to person, putting in long hours, saying “yes” too often, doing whatever you can to make it work.  What happens when you decide you need balance? 

In my experience, I’ve found that it is very hard to change those perceptions after they’ve been established and reinforced by your actions.  You’re stuck in that role as if your feet are stuck in cement blocks.  And often, there are negative repercussions to scaling back – you may be viewed as lazy or not-committed, even though you’ve gone above and beyond for a long time.  Often, it’s just easier to start over and set the expectations from the start.

4. You want to develop new skillsets

As I mentioned before, your work should challenge you and I believe you should always be presented with opportunities to grow professionally.  It’s also becoming more and more valued to have a varied skillset, as technology and management direction can sometimes change on a dime.  If your job isn’t creating growth opportunities for you, it’s time to move on. Sidenote: Sure, you could do this on your own, as well, but your company will directly benefit from your growth, so shouldn’t they shoulder some of the burden as well?

Even if you don’t necessarily want to grow and be challenged, there’s also something to be said for doing the same job at different companies.  Different processes, different cultures, different people all contribute to a completely different experience, one with its own set of unique challenges.

5. You find yourself continually saying, “I’ll leave this job when…”

This is something I keep hearing from friends.  All different friends, in all different industries (but all women).  Most often the when is “when I have kids” but I’ve also heard “when I finish this project”, “when I get through this month”, and “when my husband earns more money”, amongst others. 

Women are more likely to stay in a job longer than men, even when it’s clearly time to move on.  I have to ask, what are we waiting for?  Are we really okay with being unhappy until that when scenario actually happens, IF it happens?  Why not take action now and do something that makes us happy, even if it’s only for a short while?

If while you were reading this you thought, “Yes… this is totally me, but I’m scared to move”, you’re in the right place.  Changing isn’t easy, whether it’s a job, a bad habit, or sometimes even just out of your pajamas. 

If you’re nervous or scared, that’s what I’m here for and one of the main reasons that I created my Lifestyle Design coaching.  I’ve been through this process [several times] and am finally in the right place.  I’m here to share everything I’ve learned and walk you through this process step by step so you come out on top.

5 Home Remedies for Muscle Soreness

No matter where you're at in your fitness journey, muscle soreness is bound to happen.  Instead of reaching for over the counter drugs, try one of my favorite home remedies for muscle soreness.

1. Coffee

Research at the University of Georgia suggests that drinking coffee prior to working out can reduce muscle soreness and fatigue by up to half. This is due to the blocking of adenosine, a chemical released by your body in response to injury. Be careful not to overdo it on the coffee, as too much caffeine can cause muscle spasms; two cups of coffee is recommended. And, with your cup(s) of joe, you’ve also got the added bonus of the well-documented caffeine endurance boost.

2. Magnesium

Magnesium, the primary component of epsom salts, is essential for healthy muscles and is a natural muscle relaxant. Absorption through the skin, via epsom salt baths, is more effective than taking an oral supplement, but eating foods high in magnesium, such as dark leafy greens, squash and pumpkin seeds, halibut, soy beans, and brown rice can also support reduced muscle soreness.

3. Tart Cherry Juice

A 2010 study published in the Scandinavian Journal of Medicine and Science in Sport identified antioxidant compounds called anthocyanins in tart cherries that are believed to work by reducing inflammation. Add the juice to a post-workout recovery drink to get the most bang for your buck. I like Trader Joe’s brand. Bonus: tart cherry juice has been found to have more antioxidants than the popular superfood pomegranate and may also help to improve sleep quality.

4. Apple Cider Vinegar

Among its many talents, apple cider vinegar is touted as a muscle reliever. ACV draws lactic acid out of muscles. If you can get beyond the smell, saturate a cloth with ACV and wrap it around the muscle for 20 minutes. Repeat every three to four hours for continued relief until the pain is gone for good.

5. Foam Rolling

Foam rolling uses a technique called self-myofascial release, which uses pressure and targeted massage to help prevent scarring of the connective tissue between your muscles (the fascia). You can pick up your own foam roller at a sporting goods store, Marshall’s/TJ Maxx, or Amazon (because you can buy anything on Amazon).

Do you have any favorite home remedies?  Share them in the comments.

33 for 33: My Goals for the next 18 months

A few weeks ago, a fellow health coach posted the 30 things she planned to do before she turned 30.  As I often find with my "tribe" of coach friends, I was inspired and motivated by her list and I wanted to create my own.  The 30 mark has come and gone for me (without much fanfare), but since my "half birthday" just so happened to pass a few weeks ago, I decided to create a list of "33 for 33" - the 33 goals I want to complete in the next 18 months.  There are lots of business goals on here, but life isn't all about work - so I'm also setting specific objectives for my mind, body, and soul.

Business

1. Match my corporate income through my coaching business
2. Write an eBook and publish it on Amazon
3. Be published 5x on notable blogs
4. Go 5-star diamond with my Beachbody business
5. Launch the Lifestyle Design Bootcamp, a 5-week online coaching program, in October 2013
6. Become a Certified Personal Trainer
7. Start and Finish B-School
8. Enroll in IIN’s Immersion Program
9. Launch my Beachbody Income Tracker
10. Attend Franklin Covey’s Productivity training
11. Throw or attend 5 coaching related events
12. Limit work to 6 days a week MAX

Mind

1. Re-engage in my meditation practice (at least 10 minutes/day)
2. Minimum of 10 minutes of professional development reading daily
3. Say NO more often
4. Unplug – At night and on weekends

Body

1. Lift heavier weights (I have specific goals here but don’t want to list them all out)
2. Juice more
3. Complete Beachbody’s Ultimate Reset with my husband
4. Run a half marathon in under 2 hours
5. Be able to do at least 1 unassisted pull up

Play

1. Read 1 leisure book a month
2. Watch less TV
3. Commit to monthly date night
4. Go to the movies more
5. Play my banjo
6. Have more social play dates

Home

1. Redesign our bathroom and evaluate adding a half bath
2. Build a vertical garden in my yard (and keep it alive!)
3. Create a functional office space

Travel

1. Travel to Hawaii with my parents for Christmas 2014
2. Go on a yoga retreat (local or international)
3. Go on a solo vacation with my husband

Now, I want to hear from you.  What are you working towards?