getting back on track

  • Back to Basics: Steps To A Healthy Body

    The kids are back in school, sport activity schedules are in place so NOW IT IS TIME TO REFOCUS ON YOURSELF! That maybe to start new projects or get back on track with the goals made earlier in the year. No matter whether you are starting or re-starting, the Fall is a great time to get going! Since my focus is on creating a ‘Healthier Lifestyle’ it can cover many areas of your life.  Today I’m going to focus on our physical health and what that entails regarding what we are DOING and what we are putting INTO our bodies.

    With all the emphasis on fixing out gut, reducing brown fat or toning up flabby arms, it’s easy to overlook the basic things that help us accomplish it. Contrary to the belief of many, a Healthy Body is achieved by 20% what you DO with your body and 80% what you PUT INTO your body. No amount of exercising will give you a “healthy” body if you do not also give it the correct fuel.

    I would love to hear what Healthy Habits are you creating? Leave a comment below.

    Do you need a little extra help or encouragement? Leave a comment or email me for a more private concern. to send an email 


    What Are You Doing?   

    • Exercise at least 30 minutes a day, 4 days a week. Be sure t o alternate between cardo and strength training routines. Stretching daily is highly recommended.
    • Get 7 – 9 hours of Sleep a night. If you don’t you are sabotaging your hormones and will make getting and staying healthy a lot harder. (more on this upcoming)
    • Remove Toxins by doing a cleanse at least seasonally AND add to your water, ½ fresh lemon juice (be sure to rinse afterward or it will erode your tooth enamel) or 3 drops of a citrus Essential Oil to your water 1st thing every morning   (Buy citrus essential oils that are safe for ingesting HERE)
    • Keep a “Food and Exercise” Journal. And/or keep a “Dining Out” Journal
    • Eat smaller portions & eat 5-6 times a day
    • Choose more nutrient dense foods
    • Breathe deeply through out the day
    • Practice Mindful eating

    What Nutrition Are You Putting INTO Your Body?  

    • Drink Water- Since 60-70% of your body is composed of water this is vital. Water plays an extensive range of functions essential to life. How much? The recommendation is half your body weight in ounces of water. (If your weight is 150 pounds, you will need to drink 75 ounces of water)
    • Limit alcoholic and soda consumption
    • Eat Breakfast and focus on selecting whole grains & lean protein
    • Have Protein from a variety of sources. Protein is one of the basic building blocks of the human body, being about 16 percent of our total body weight.
    • Eat fresh fruits daily. It is best to eat them in between meals or before meals.   If you eat them directly after a meal your body will store it away as unused energy.
    •  Include raw vegetables into your daily diet. Nutritionists tell us that the darker the vegetable is the richer it is in nutrients. Concentrate on the ones that are dark green, dark purple and dark orange. This will give you the most benefits.
    • Enjoy whole Grains & Seeds
    • Daily include limited amounts of healthy Oils & Fats
    • Limit refined/prepared foods
    • Eat foods that are high in fiber. These foods will help you control cholesterol levels as well as giving you the feeling of feeling fuller. Some examples of these types of foods would be whole grains, fibrous vegetables and legumes
    • Eat 1 serving or less of sweet or salty food each day
    • Take High Quality supplements 3 times a day Get them HERE

    What Thoughts Are Your Putting INTO Your Body

    • Be aware of your thoughts. Your mental attitude is something you can control outright and you must use self-discipline until you create a Positive Mental Attitude — your mental attitude attracts to you everything that makes you what you are.”        Napoleon Hill
    • Help improve your thoughts by reducing your stress level. Do it by taking a walk, or listening to some music, closing your eyes for about 5 to 10 minutes and just think about something pleasant and peaceful, relax your mind. Just about everyone have some sort of stress in the course of daily living from home, work, kids, traffic, money problems etc. If possible, try to get a job that you really enjoy. If not possible at this time, intentionally look for all the good things about your job. Besides paying you, what goods or services does it provide for others?
    • Need a little help with retraining your thinking process? Check Out my ‘Recommended Reading’ list 

    Remember the good news is, you don’t have to change everything at the same time. In fact, the trick to healthy living is making small changes. Add in more changes like, adding fruit to your cereal, having an extra glass of water or saying no to that second helping of buttery mashed potatoes.


    Looking for a natural way to stay focused on those changes?

    I found Rosemary Essential Oil enhances and sustains focus.

    Rosemary supports healthy digestion, soothes occasional sore muscles and joints, and helps reduce occasional nervous tension and fatigue.
    Did you know that you can add 1-2 drops to shampoo daily to help improve hair health?

    To purchase essential oils at RETAIL click HERE,   

    for Wholesale Customer discount of 25%+ (No selling, No monthly requirements) click HERE 

    or email me 

    or check me out on FACEBOOK 


    Wishing you a day filled with Healthy Habits!


    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 21, 2017 • Essential Oils, Healthy Hints, Mind Managing • Views: 164

  • Conquering Plateaus

    We are just about half way into the year and a good time to check in on those New Year Health Goals you made. I hope you are still working on them. But maybe things aren’t coming along so well. After the initial gung-ho and the first results, it is sometimes hard to stay motivated. This especially happens when the positive results are not showing themselves as much or maybe not at all! There can be lots of reasons for the plateau.

     Below you will find a check list to help you with conquering plateaus and getting back on track. The list can be applied to any ‘Healthy Habit’ Goal you have set up for yourself, from physical, emotional, to relationships and more.


    Plateau Check List

    What Goal did you set for yourself? ________________________

    Ask yourself these three questions:

    • “What am I doing?” _______________________________________
    • “What’s working?” _______________________________________
    • “What isn’t working?” _______________________________


    Tips to Break Through the Plateau and Get Back on Track

    • journaling Be accountable to yourself.  Keep an ACTIVITY JOURNAL. Write down what are you doing? Eating? Feeling? Why do you suppose you are or aren’t doing what you said you wanted to do?


    • Revisit your “WHY”. What good results will you get by developing this ‘Healthy Habit’?


    surround yourself

    • Find a ‘Healthy Habit BUDDY’.  Set up check-in dates to encourage each other on your progress. Knowing you have to tell someone that you spent 20 minutes walking or clearing out closet clutter will help to keep you on track. My Buddy ___________________________


    • Lunch Change up your routine a bit. If packing your lunch and snacks for the day isn’t happening every morning then switch it to the evening before, preferably when making dinner. This way you can stay more on track with your goal to cut expenses and/or unhealthy eating. What needs to change up?  Changes to make _______________________________________


    • Have you been calendaring the ‘little’ activities to do that will get you to your goal? I love this  quote from John Alder -“If you want to accomplish something big, PUT IN ON YOUR CALENDAR. CONSIDER THAT IT’S NOT EVEN REAL UNTIL IT IS SCHEDULED.”  What to calendar ________________________________

    Assortment of High Fiber Foods

    • Are you getting enough of the basic food groups? Protein? Fiber? Healthy Fats? Veggies? Water???? The body needs fuel to get things done!  What foods to increase ____________________________

    Foods to decrease______________________

    • MH900422198 Are you getting 7-8 hours sleep most nights? Without adequate sleep, our hormone balance is off, making it harder to get the things done we need to do, react in a rational manner to situations that come up, to process our food and make good health decisions. How many hours am I averaging NOW? _______
    • Are your goals realistic? Do they need a little tweaking? Maybe a goal needs to be pitched because it isn’t relevant anymore. What to tweak _______________, what to pitch _____________________________

    Check out my Back to Basics blog post for more ways to get back on track.






    Needing a little bit of help, encouragement? Contact me at I’m here for YOU!

    May 26, 2015 • Healthy Hints, Mind Managing • Views: 618

  • Get Back on Track After the Feasting

    I am hoping you had a wonderful Holiday Season full of great time with family and friends. And of course lots of tasty food and seasonal drinks. All that being said, now is the time to get back on track after the feasting. Yes, I know there are still some days of partying left so… I thought these tips would help get you started. I follow them after each time I not only attend a party but just eat out and they really help me get my mind around staying on track again.

    You know if I or you wait until ALL the partying is done, we would never get back on track and then it is so much harder to get started again! To be honest if we are living a full life, the partying is NEVER done. There are Football playoffs, Valentine’s, Basketball, Birthdays, Hockey, and the list goes on and on. That’s why I choose to enjoy the party in moderation and follow up with my 3-day plan to get re focused. Works for me and I hope it will help you as well!

    AFTER the Party:

    • Drink plenty of water (at least 1/2 your body weight in ounces)
    • Next 3 days eat light & less – especially sugary & fatty foods
    • Get plenty of Fiber; 25 grams minimum
    • Snack on raw or lightly steamed veggies
    • green-tea Detox: Drink clear broths, lemon water and add citrus essential oils to your water or drink herbal teas such as peppermint, ginger, or lemon to help alkalize your body. A lot of the foods that we eat at parties are acid producing—alcohol, animal protein, sugar—these things are going to put stress on your immune system and your digestive system
    • Get extra Vitamin C to help with the detoxification
    • Get moving again, not a workout, rather stretching, turning, walking to get things move downward. A great and relaxing position is to lay on the floor with your bottom next to a wall and rest your legs up the wall.
    •   If you find yourself with an upset stomach from over indulging on foods your body isn’t use to (for me that would be anything fried), rub a drop or two of the Digestive Blend of essential oils on your stomach. Works wonders at relieving the discomfort for my husband and me in less than five minutes!
    • If you over did it, don’t beat yourself up, it is just one event/day and guilt will just cause you to indulge in leftovers. (Think of it this way – if you are driving your car and got a flat tire, you wouldn’t get out and slash the other three! No you fix the flat and get back on the road.)
    • Revisit your “Why” you want to be healthier and or lighter, visualize doing activities you love at your healthiest state

    Focus on getting back into a healthy routine again and you will be back on track in no time!

    Wishing you a Healthy & Happy Year Ahead!


    To Purchase or learn more about essential oils contact;

    The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    December 31, 2014 • Essential Oils, Healthy Hints • Views: 1702