Beautifully Designed Wellness

Is exercise and clean eating really healthy?


Many of you know my story.  Which part? you may ask because there are many components of my story, but my heart scare story.  The part of my story that caused me to seek out my doctor due to burning in my chest  which revealed a 99% blockage in an artery in my heart!  Yep that one!  It’s been over a year and I still struggle with accepting that part of my story – but that’s another blog!

As a Health Coach I instruct people that if you exercise, eat clean, find balance in your life than you will be healthy.  You will ward off disease, you will have more energy, you will lose weight, you will be vibrant, you will even be free of pain.   But what happens when that is not the case?  What about those times in life when you are doing “everything right” and you still get a bad diagnosis?  You still struggle day in and day out with pain.  You see the numbers on the scale continue to rise!  It really can cause you to want to toss out all the health and say, “Screw it – I might as well just eat what I want!!  Why am I working so hard to stay healthy when I STILL feel like crap!”

This has really been a struggle for me and I have contemplated this greatly over this past year. I have personally felt that way with my health – I eat well, I exercise, I am trying to do “everything right” – and BAM!  I get hit with heart disease – WHAT?  That’s not fair!  I have met with clients who can’t seem to budge their weight no matter what they do.  We leave scratching our heads and wondering – “what now?”  I hear stories of friends, despite all their attempts to do it all right, are still battling pain day in and day out.  We can scream and stomp our feet and yell, “That’s not fair.”  After all shouldn’t it be if you do A + B you get C?  That’s what makes sense.  So what happens when what seems to make sense doesn’t in your healthy habits?

\This is my conclusion – probably an ever evolving conclusion, but one that puts my mind at ease for now.

1 – We are never promised in this life that if you do A + B you get C.  We have created that belief, we want that to happen, it’s how our minds work of what makes sense.  So the first thing to do is re-shape that belief and begin to live in the present moment. All I have, what any of us has is this space in this second.  So what can you do in each second of each day to make THAT time in space the best it can be?

2 – We eat for fuel.  As I continue study how our body digests and breaks down foods I am left in complete awe.  Our cells are created to renew and replenish and provide life and energy for our bodies.  So I want to make sure I feed it the best possible sources of food so my cells can be the healthiest they can be.  By eating “clean” I am doing my part to provide my body the nutrients it needs, to help build a strong base to give it the best possible nutrients to be able to fight off illness and disease.  Does this always work?  No, but remember, we are not guaranteed a long life.  So in the days we have here – why not fuel ourselves in the best possible way to give our bodies the best chance at fighting disease and illness and living out our God designed purpose!

3 – The more mindful we live the happier we can be.  I mean this.  So many times we hurry though our lives going, going, going and not being present.  Not being aware of how we are feeling.  We have no time to be tired – if we are, we drink caffeine and push through.  If we get sick we take something to make us feel better and push through, we are tired at the end of the day and haven’t worked out so we push through our tiredness and bust it out in the gym.  The more we live like this the more desensitized we become to what our bodies truly need. What if you needed to remove something from your plate and say NO more often in order to go to bed earlier, in order to be more refreshed in the morning?  What if when we got sick, we took a sick day and gave our body what it needs – REST.  What if we honor our bodies when we are tired and do a lighter, calmer workout like Yoga instead of a high intensity class.  A challenge I give myself and my clients is how can you begin to breath and check in with your body and ask – what does my body need right now?

As I look back on what I could have done differently in my past, it would be to apply this concept of a mindfulness practice.  I was burning the wick at both ends and my body couldn’t take it anymore.  When we don’t listen to our bodies when they are trying to speak to us, we are not honoring them and they eventually will scream at us.

Now just because you practice mindfulness still doesn’t guarantee a disease free life, but it can help you love the life you have NOW and help you become grateful for the present moment.  By listening well our bodies will talk to us and love us back.  It will thank you for feeding it healthy food, it will calm down when you exercise in a way that honors it, it will speak to you when you slow down enough to tune in to what it is it is telling you.  What a beautiful existence.

So there can be many other issues that cause disease, pain, weight gain, weight loss etc. but I have come to rest in the knowledge of what my health would be like now if I HAND’T eaten well prior to my heart incident, if I HADN’T exercised prior.  That was a life changing moment for me and as I allowed my body the time and space to heal – it did.  Today I am able to run, to play, to climb, to bike, to stretch to live life!  I am deeply grateful for that!  I don’t always feel perfect each day, but I eat well to feel well and alive.  I exercise to keep my heart as strong as I can, I meditate to listen and tune in and I am grateful!

I would love for you to share with me how you keep your heart healthy.  How you have dealt with the disappointment in your life of a diagnosis that rocked your world.

If you feel like you need help and support to learn how to dig deep, listen, create a healthy plate, figure out the best exercise for you and/or how to support your emotions and health naturally, visit my site at  I would love to help you uncover how you can radiate your beautiful life!





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The Down and Dirty on Clean Eating


The Down and Dirty on Clean Eating: Why You Need to Eat the Right Foods for Your Body

It seems like everywhere you turn, someone is talking about clean eating. So what is all the hoopla about and what does “clean eating” actually mean anyways?

No, it doesn’t mean you are eating food that has been run through the washing machine, although it is a good idea to use a veggie wash on all of your produce before you eat it. Clean eating is all about being aware of the pathway your food had to go through from growth, to your plate. It is focused on the consumption of whole or real food and the reduction or elimination of processed, refined, or handled food from your diet.

Clean eating may sound easy to do, but with the convenience of fast food, and modern grocery stores offering so many processed options and unhealthy foods that do not require any preparation, there is temptation at every turn. So WHY is eating clean worth the hassle? Is it really worth the extra money and sometimes the extra preparation time? In one word – YES, and it can actually be quite simple to do too!

By eating raw, organic fruits and vegetables, lean protein, and good fats, the benefits go far beyond just weight loss. Eating clean promotes natural detoxification in the body and supports liver function. Simply put, the less “junk” clogging up your system, the less your body and specifically your liver has to work to eliminate waste and toxins in your body.

When you eat clean, you substantially improve how well your systems function. This translates into more energy and improved cognitive abilities, immune system functioning, mental state, skin, and hair. Who doesn’t want better skin and hair? When you clean up your insides, your outsides are sure to glow! Doesn’t that sound amazing?

If the benefits of eating clean don’t entice you, the downside of NOT eating clean will at least make you rethink your diet. The implications and problems associated with eating processed and unnatural foods are enormous.

Processed foods are loaded with genetically modified organisms (GMOs). GMOs have been linked to several major health issues such as cancer, diabetes, and infertility to name a few. Processed foods are also full of chemicals that are void of nutrients, and are often stripped of good vitamins and minerals our bodies need to function properly and help us perform and be at our very best.

So, are you ready to reset your health with clean eating? I know I was after I heard about the consequences of not eating clean! I was so tired of feeling sick and tired, I knew I had to jump off the hamster wheel and get REAL with my food (pun intended).

Some general tips to remember when eating clean include: limit processed foods, cut down on saturated fat, eat lean meats, cut out refined grains, remove sugars/artificial sweeteners, reduce or eliminate alcohol and tobacco consumption, and steer clear of anything with too many ingredients you can’t recognize as real food.

Clean eating also includes drinking more water and increasing fruit and veggie intake. Raw and organic produce are the best options to avoid those nasty pesticides that increase toxicity in the body when consumed.  Filling up on fruits and veggies also keeps you full so you will be less likely to binge on unhealthy foods.

Want to know more? Are you eager to reap the benefits of clean eating yourself?  I can help! I have a fantastic Summer Clean Eating program you can access anytime.  You will receive 14 days worth of recipes, shopping lists, self-care ideas, and a fantastic and educational guide book to give you step by step helps all along the way!  To find out more about my seasonal clean eating program CLICK HERE!

In addition to my clean eating programs I have some FREE e-books written just for you to help begin giving you the steps you need to take to begin your journey towards health and happiness – check those fun gifts out HERE!

I’m passionate about helping you become the healthiest person you know!  I look forward to connecting soon.

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Keep your energy up this holiday with 5 easy steps


I love Christmas!  The smells, the food, the chill in the air, the sound of Christmas music.  It is just a happy time of year. It is also an easy time to get off track and derailed with positive habits you may have been doing all year.  We get tempted with cookies, pies, sweet treats, eggnog, coffee drinks, carbs, carbs and more carbs everywhere we turn this time of year.  We get sucked into spending more money than budgeted on gifts, we fill our day’s with the “shoulds” of the holidays and stress levels begin to rise.

I have myself have gotten bumped off track this season as I have watched the numbers begin to creep up on the scale. I have taken some time to reflect on what I have been doing differently now.  I have pinpointed a couple things.  One, I am eating more carbs and sugar than I normally allow myself to indulge in.  I also have had some family stress creep into this season which is so normal this time of year.  I have also found myself going, going, going with work, being a mom, caring for my home, meal planning, cooking and on and on the list goes.

So easily we can get wrapped up in life.  If we are not careful and pause long enough to think about our intention in all that we do, say and eat we will walk mindlessly through life and find ourselves 30 pounds heavier, kids that are grown and gone and we wonder what happened to our time, maybe even our life.

Here are some quick tips I am incorporating this month  and hope they help you too this season to think about what it is you are eating and doing that will bring back the joy and energy into your days.

1 – Don’t pass on the greens!  They are full of energy producing nutrients.  This is not about giving something up, you get to add something good in!  Add greens to each meal of the day.  Start with a handful in a smoothie at breakfast.  A side salad at lunch and some steamed Kale, Collards or Swiss Chard with dinner.  And remember the 90/10 rule when eating – fill your plate with 90% greens, veggies and clean foods and keep 10% for indulgences.

2 – Try dry skin brushing and enjoy the natural cleansing benefits this daily practice will do for you!  Your skin is the largest organ of your body and so important to cleanse from dead skin cells which allow your skin to breath.  Dry brushing not only gets rid of these dead skin cells but also provides a great stimulation to your lymphatic system which is responsible for eliminating cellular waste.  By dry brushing you help keep this system running smoothly and helping your body heal.  In addition it helps with digestion, reduces stress, helps with the appearance of cellulite and is invigorating.  You can pick one up at a natural grocery store or on Amazon for under $10.

3 – Find some you time.  This is critical all year round but especially this time of year when so much of our focus can be on what we are doing for others.  Take time to get outside and go for a walk and breath in some fresh air, take a hot Epsom salt bath with Essential Oils to calm your nerves, take 5-10 minutes each day to sit quietly or lay down, deep breath and meditate with some calming music and affirmations or verses.  Taking time for you is crucial to help keep you fueled so you can give back to others.  Also grab your journal and find some quiet space to reflect on what may be going in on the deepest levels of you that need some time to be heard.

4 – Find joy in the spirit of giving.  We find our most joy when we give back.  So after you had some self-care, look for others who may be struggling this holiday season and give to them.  Maybe it’s giving a blanket to a homeless person, donating clothes that you don’t need or like in your closet anymore.  Adopt a family this year and buy gifts for them.  Donate your time at at homeless shelter.  Be of service and wake up every day in a space of gratitude of all the blessings you have and out of that gratitude give back.

5 – Plan, plan, plan.  The best way to get through this holiday season is to take a few minutes at the end of each week to plan for the week ahead.  Plan your meals and grocery shop so you always have healthy options to snack on in the house.  When you know you have a day you will be out shopping – grab those healthy snacks to go.  It will save you money from eating out and save you calories too.

Plan your schedule.  Fill in the times when the parties are happening, think about what you will eat prior and while your there.  Fill in your shopping days, fill in times of when you will give and to whom and fill in the times when you will be taking care of yourself.  Planning your days and times will help you live a life of intention.  A life where you will find fulfillment and satisfaction.  Where you are working with life rather than letting life happen to you.

These are steps and tools I am implementing into my own life.  Some days are better than others.  We are all a work in progress.  If you would like more tips to help you this Holiday season download my Surviving the Holidays: 9 Practical steps to get you to January in one piece.

I am hoping these holidays will be filled with everything good for you as this year comes to a close!


PS.  Sign up for my email list to keep you in the loop for my upcoming winter detox that will launch next year!  Start 2015 with shedding that unwanted weight and get that digestion back on track.  Sign up here to get on my list!

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3 Easy steps to save your sanity this Thanksgiving


Gobble, Gobble, Gobble!  Not only is this what a turkey says, but it is the american motto during the holiday season!

What are we gobbling?  Food, food and more food, stress, and possibly finding the perfect gifts, As the speed of our life gears up over the next month let me share 3 tips with you to help you through this Thanksgiving season feeling healthy and alive:

1 – Plan your meals

Planning your meals ahead of time saves time and money.  Have you ever ventured to the grocery store with no clue what you were going  to  buy?  I know I have!  In this situation the shopping cart seems to fill up with just about everything that   your taste buds enjoy. To avoid overspending, write out  your grocery list before heading to the store.  Aside from saving you  money, having your meals for the week planned out alleviates the daily question of “what am I cooking for dinner tonight?”   Putting the weekly menu on your  refrigerator.

2 – Be Mindful

Practicing mindfulness in each area of your life will bring lasting and bountiful results. This practice can be used with your food, the ones you love,and every decision in your life.  Mindfully choosing and consuming your food will assist you in tuning into your body and hearing its signals.  Eat slowly and with gratitude.  Chew each bite  thoroughly,enjoying every flavor that fills your palate.  You will find yourself enjoying your meals at a much higher level, and being mindful during the  eating process helps to avoid overeating.  Use mindful principles in every area of your life to experience more delight and a deeper connection with everything surrounding you.

3 – Stress Relief

I certainly don’t have to tell you that stress causes a number of health issues.  Equip yourself with some stress relief tools that you can use at a moments notice — combating stress as it comes  at you. Reducing your tendency to worry about things you cannot control, learning a few breathing exercises, journaling your feelings daily, and releasing control are a few fabulous tools to keep you as stress free as possible. Just as important as doing things to reduce stress, avoiding negative  influences in life that cause stress

If you loved these suggestions and want to read about 7 more steps to having a Happy and Healthy Fall, PLUS have a guide to walk you through step by step to making this happen, then sign up now for your FREE eBook!Happy healthy Pic

May this thanksgiving season be filled with gratitude and abundance!


Sheri Engstrom-Rickard CHHC

PS.  Are you gearing up for Christmas but maybe feeling like you need a little extra support to get through to the new year without any weight gain while maintaining your sanity?  Then check out my 21 Day Happy and Healthy Holiday Challenge.  Ring in the new year with excitement!

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Six ways to keep your hands out of your kids Halloween candy!

Halloween Pic

When October hits it brings with it the anticipation of the upcoming Holidays – Halloween, Thanksgiving and then to top them all, Christmas.  I love this time of year (although summer is still my fav).  The beauty of the outdoors with the changing color of the trees, the smell of autumn in the air, the crunch of the leaves under my feet.  It is time to pull the decorations out from storage and fill our home with ghosts, goblins, pumpkins and turkeys.  The smells from a fall scented burning candle are in the air and as the days get cooler, the thought of curling up in front of the fireplace with a warm cup of tea or cocoa are very appealing.

In just a couple days the doorbells will be starting to ring and little creatures of all different shapes and sizes will be standing at our doorsteps with open pillowcases or plastic pumpkins saying those magic words, “Trick or Treat” and patiently anticipating a candy bar to be dropped into their waiting pumpkins!  Its fun and cute and I LOVE interacting with all the little goblins that show up at my door, but I am always left in a dilemma about giving out candy.

It hasn’t always been this way,, but since I am now a Health Coach and have learned more about the ill effects of sugar in our health I am in a quandary as was to do this Halloween season.  I have the option of not buying into the candy biz and turn off my lights and watch spooky movies downstairs with my family (I did opt for this in the past), I could just go against my conscious and go ahead and give the kids what they want (it is a tough battle to fight), or I could get and do something different – but what?

In case you think I am over thinking the funness of the holidays let me share with you some spooky facts:

A – Both the World Health Organization and the American Heart Association has lowered their maximum ideals on how much sugar we should be consuming daily.  They went down to only 25 grams per day which is about 6 tsps.  In order to determine who many teaspoons are in a gram, take the gram and divide by 4.  Start doing the math – you will be surprised.  The average person consumes 22 teaspoons a day with a teen consuming upwards to 34 teaspoons per day!

B – The other fun fact is that it is not fat making us fat – sorry low fat dieters – but it is our sugar consumption.  We are OUT OF CONTROL with the average American eating 180 pounds of sugar per year!!  We are all feeding on a food that is killing us.  It is what makes us fat, leads to heart disease, diabetes and even Alzheimers!

There is hope and it begins with YOU!!  Here are 6 things you can do now to begin lowering this scary sugar consumption:

1 – Drink Water.  Many times our sweet cravings are our bodies way of saying it’s thirsty, so reach for some water when you are wanting to dig into the candy.

2 – Eat some sweet veggies, fruit and spices.  We have taste buds that are sweet and so in order to satisfy them – reach for those whole foods, the kinds that our bodies actually know what to do with.  Foods like squash, yams, carrots, beets, berries, figs and apples.  Cinnamon, coriander, nutmeg, cloves and cardamon.

3 – Eat more protein.  It’s important to get a good balance of protein – to little or to much and lead to sweet cravings.  So play around with this one and find your sweet spot.

4 – Get rid of Fat Free.  What are manufacturers putting into foods when they take out the fat?  Yep – sugar!  Fat helps us feel full and satisfied and sustain our appetites longer.  I am talking healthy fats, Olive Oil, Coconut Oil, nuts, seeds, Avocados.

5 – Exercise.  Moving your body releases stress and makes you look and feel great.  After a workout your desire to eat junk goes out the window.

6 – Find the Sweetness in your life.  Many times we settle for a cheap candy bar when we really desire a nap, a connection like a hug, time to relax and read a book or take a bath.  What fuels you what can you incorporate in your life that brings sweetness?  Begin making a list of those items.  Work up to 50 items on your sweetness list and next time you want to dig in your kids Halloween bucket, grab your list instead and do something sweet for you!

Now you mamma’s out there, let your kids enjoy their trick or treat time, it is fun, my kids will go, but have a plan for how much candy your child will consume daily.  I usually let my kids pick out 20 items they love and the rest get donated in a buy back program or I will give them money instead so they can buy a fun toy that will not be damaging their health.  Get rid of the candy out of the house!  If it’s there the temptation is to eat it – donate it or just throw it out in the trash, that’s where sugar belongs anyway!

So what do I hand out to those cute little goblins?  I love handing out squares of organic dark chocolate.  You get super health benefits AND crave that sweet tooth 🙂

If you loved this blog post you’ll definitely want to GRAB a FREE copy of my Action Guide, “10 Steps To A Healthy & Happy Fall”, that shares my time-saving secrets for a health life as a busy mom of five children. ==>>CLICK HERE<<==

For more suggestions on staying healthy through the fall and holidays – check out my 10 Steps to Have a Happy and Healthy Fall.  It’s my gift to you.  And I would love to hear your ideas on how you handle the sugar this time of year.

Radiating Health,


Certified Health and Wellness Coach

and Busy Mom of Five kids!

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Getting your Sweat on

running sweat

Running is my inspiration.  I had a really bad afternoon and felt like going for the large milkshakes, ooey gooey hot fudge ice cream, pizza and popcorn and just mope in front of the TV screen crying away my sorrows.  My sweet daughter decided to make me a couple gluten free chocolate chip cookies, of which I allowed myself one and a couple pieces of dark chocolate squares.  I knew underneath and from experience that drowning my sorrows in sugar is not the answer – many times it only escalates the problem.

I decided after a bit to put on those running shoes, plug in some tunes and hit the pavement.  My mind tried to talk me out of why that wouldn’t be a great idea – but I pursued it anyway because I know pounding the pavement is where I can stomp out stress.   The music inspires me, the beat, the words, the message.  It keeps me putting one foot in front of the other.  It helps me push through the burn I sometimes feel in my legs.  It engages my hearing.  I breath in deep – I love the smell of the trails, the musty smell of the brush and trees.  The feeling of my lungs expanding life and breath.  I take in the scenery – the dusk, the beginning of the sun setting behind the mountains.  It is breathtaking and inspiring.  I realize how small I am, how small my problems are in light of the majesty of the Rockies.

The sweat is rolling down my back, beads of sweat are forming on my brow and it is in those moments that I feel alive, sexy, grateful, happy, content and inspired.  I feel my sexiest when I am in my workout clothes, breathing hard, sweaty and out in nature.  That is when my mind is free to dream and create.  It is in those moments I dream and I take flight and I am free.  I am woman, I am fierce, I can conquer all, I can inspire and motivate, nothing can take me down.

I’m thankful I only indulged in one cookie and knew myself enough to know I would feel worse if I indulged in more.  I am thankful I chose to put on my running shoes and get outside rather than wallow in self-pity.  I am thankful I have the choice to find my sexiness in the simplicity and beauty of nature.

I am curious – what is it for you?  Where do you feel most inspired?  Where do you feel your sexiest?  Find out more here to have a FREE consultation with me to help you become the sexiest person you know!

Here’s to Radiating your Sexy health,




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Rest + Relaxation = Refreshment

Rest and relaxation

Our lives are hustle and bustle.  From the minute our feet hit the ground in the morning until you head rests on the pillow at night something or someone is constantly demanding your attention.  It can be the boss at work, the needy coworker, your children, your pets, the appliances breaking or computers failing.  Demands for our time are always around us and calling for our attention.

I am an advocate for living an intentional and mindful life.  Planning your day allows for you to have a cushion space in your time and life for those things that come up that are unplanned interruptions.  Planning in your day time to kick your feet up and take in some deep breaths and relax for a bit is very critical as well.  Just me putting that out there can create resistance in you.  I can hear it already. ” I don’t have time for that”, “you should see my day already”, “there’s no way with a boss like mine”, “yea right, when?”  “I have kids hanging on me 24/7”, “I barely have time to eat – how will I fit in relaxation?”

I hear ya!  I have been there.  I am living proof that if you don’t give your body the time to just be, to breath and relax from the daily stressors – there will be a day and time that you will be forced to do it.  Sickness is a good example of that time and it usually comes at the most inopportune time.  So better to schedule it to fit your life than have the time picked for you.

Still not convinced?  Here are the top ten reasons why one should incorporate relaxation into their lives:

1 – It’s good for your heart!  Blood pressure goes down, the risk of heart attack and stroke reduce.  The circulatory system functions at a more optimum level. 

2 – You can lose weight by relaxing!  What??  Yep!  When we are under stress we tend to reach for sugary and unhealthy options for our bodies.

3 – It makes you happy.  It is taking time to nourish ourselves and whenever we do that our coritsol levels drop and life doesn’t look so overwhelming.

4 – It sharpens up your memory.  When we take time to calm down, our minds can become calm and better able to serve you for remembering all the important things you need to remember each day.

5 – It boosts your immune system.  Stress hinders the bodies ability to fight off inflammation.  Inflamed bodies tend to get sicker more often.

6 – Keeps your skin clear.  Studies have shown that stress can increase oil production in our skin and cause acne.  It can also cause psoriasis and eczema and reducing the stress calms down the inflammation on the skin.

7 – May slow breast cancer.  While studies have been inconclusive they are showing strong evidence in the slowing of the aggressiveness of the cancer cells and that recovery time lessens when you are well rested.

8 – Helps get rid of chronic pain.  By taking the time to slow, deep breath, visualize health, oxygen and healing going to the parts of your body that are inflamed, you can help ease the symptoms of chronic pain.  

9 – Increases your confidence levels.  Just the process of slowing down and calming your system, it gives you a chance to begin to fall in love with the amazingness of your body.  You are taking time to care for you!

10 – Helps reduce anxiety and depression.  Stress increases cortisol levels, when these levels remain to high for to long it will reduce serotonin and dopamine which are linked to depression.

Well I know that lists convinces me to become more mindful in planning for down time in my schedule.  I really struggle with this myself.  If you need inspiration and help on ways to love on you more – please visit me here.  And please comment below on ways you have incorporated relaxation into your days.

Radiating Health,


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Positively Positive Affirmations

Poitive affirmation

Ever wonder if doing positive affirmations are really beneficial to you?  I hope today’s blog will help answer your question on this.  A positive affirmation is a phrase or words you choose to focus on that are uplifting to your spirit.  These can be affirmations you write yourself or that you see and decide to take as your own.  We live in such a negative world.  Negativity surrounds us from the news we hear or read, to negative comments from others around us to the negative voices that we have in our own heads.  This could have come from environments we were raised in and the messages we heard as children and/or the beliefs we started owning as our own and keep repeating in our mind.

We live in a world that is filled with energy.  Some energy around us fuels us and raises our frequency levels; but some of the energy we put out and some energy around us drains us leaving us feeling fatigued, tired and disables us to live a great life.  We find this in food, in people, our work, and even in what we say to ourselves.  Our words we speak are powerful and have the ability to build us up or tear us down.  The words we speak internally to ourselves have this same ability.  

So what are you saying to yourself?  Have you ever really stopped to think about the conversations that are going on in your head?  Researchers say that we have between 50.000 – 70.000 thoughts going through our head each day!  That’s a lot of thinking.  When trying to make a shift in your own energy one must cue into what is going on between your own ears.

Here are three steps you can take to incorporated more positive into your days:

Step 1 – Living with intention and awareness.  Instead of just going through the motions each day, tune into your internal dialogue.  Take some time and write down on a piece of paper the thoughts going through your mind.  Do this just as an observer and without judgement.  Once you know what words you are speaking to yourself you can take the next step.

Step 2  – Write out your positive affirmations.  Begin writing out positive statements to counteract the negative thoughts that have been swirling in your mind.  Look at your list you have created and work on taking each one and writing it out in the positive.  Think to yourself “What if I talked to others the way I talk to myself, would I have any friends?”  You are your own best friend after all.  Take some time to think where the root of some of the negative statements came from in the first place.  Some work may need to be done here to heal past wounds in order to move forward more positively.  If you are having a hard time writing your own affirmations, you can find many of them online.

Step 3 – Post them everywhere!  After you write out these positive affirmations hang them on your mirror, in your car, on your computer screen, on your phone and set the intention to not overlook them, but to read them and let the words in.  You may find here that you have some internal resistance.  Acknowledge that inner critic, “I see you and hear you, but I am choosing not to believe your negativity right now”. Make a conscious choice to believe the positive as you let go of the negative.   

Positive words have strong power to heal the body physically, emotionally and spiritually.  Here is what the bible has to say about the tongue – or our words. Proverbs 18:21 says, “The tongue has the power of life and death, and those who love it will eat its fruit.  James 3:5-6 “Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.”  

Those are pretty powerful examples of the power of our words, not only in what we say to others but those words we say to ourselves.  They are strong enough to bring life or death!  

I would love to hear how you have used positive affirmations in your life and how they have helped you.  If you need some help breaking free from negativity, come visit me here.

Radiating Health,


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Quality vs. Quantity


While counting calories can be very helpful to help you stay within a desired calorie range, if you focus on the quality of those calories, which can be an even bigger help for you in reaching your goals. 

What I mean by this is focusing on real food as much as possible. By ‘real food’ I mean unprocessed, or minimally processed foods that either came from a plant or animal such as; vegetables, fruits, nuts, seeds, legumes, grains, meat, chicken, eggs and seafood. To simplify; these are foods that can be found in nature.   

Yes, calories matter, but even more so, it’s the quality of those calories.  We have become so conditioned to count calories, but most of us have not been taught to also be aware of nutrients.

 Let me give you an example: If you have a choice between 200 calories from a candy bar or 200 calories from a serving of nuts and fruit, the difference in quality is very different. The candy bar will put you on a sugar roller coaster ride, which will leave you hungry again a short time later.  If you choose the nuts and fruit option, you are still getting something sweet, but you are also getting healthy fat, some fiber, protein and nutrients. This choice will keep you feeling full longer, which helps you avoid needless snacking in another hour or so (this saves you calories!).  You will be giving your body some of the nutrients it needs instead of just ‘empty’ calories.

 Tip: You can ask yourself “Is this going to nourish my body and give it what it needs?” 

So, instead of just focusing just on the number of calories, focus on the quality as well.  Keeping your body well nourished, will help with more than just weight control; it also helps with energy, digestion, elimination, immune function and disease prevention.

 Some ideas of healthy snacks include:



-Nuts and Nut Butters


-Good quality beef jerky

-Lara Bars (some have added sugar, some don’t so be sure to read the labels)

-Gluten Free crackers

-Smoked Fish



-Hard Boiled Eggs

-Homemade Granola

-Organic Yogurt

-Kale Chips

-Brown Rice or Quinoa porridge

 More ideas:

 A salad with lots of greens, veggies, lean protein and olive oil-based dressing is another example of a healthy snack.

 You can keep a small container of almonds and raisins with you for a quick snack. 

 Dinner left overs can be a great snack as well.

Not quite sure what’s healthy or not?  I know it can be confusing.   A helpful app I like to use is called ‘Fooducate’.  Using the app, you scan the package barcode with your smartphone and it gives the food a grade from A – D based on set criteria and it tells you the reason for the grade.  It’s fun to start with the food in your pantry to see what grades they get. 

Helpful resources include:

 MyFitnessPal or LoseIt apps and websites for tracking your food can be helpful to search for recipe ideas.  Just type in ‘healthy snacks’ and see what appeals to you.

Slowly begin to transition from the foods that are processed and add in more whole foods.  Over time you will notice a huge step forward in the changes in your food choices – and a slimmer waist line to boot.  This is an example of part of my 10 Day Fit and Healthy Challenge.  I would love for you to join in with me on the next one!  Come visit me at my home base to find out more.

Radiating Health,




Stattention to what your body is telling you this week.  This is an investment

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Oil of Oregano


I fell in love with Essential Oils because they smelled pretty, but as I have learned more about the oils I have fallen in love with them due to the tremendous healing powers they have.  I am grateful for the healing powers that I can have here in my home and offer even my baby without side effects of medicine.  There are literally hundreds of ways and things to use essential oils for.  Today I am going to highlight a powerful antibiotic oil – Oregano.  A must have for every home!

This oil is considered a HOT oil.  Meaning that when put on the skin it can get hot, so it’s best mixed with a carrier oil like coconut oil.  This oil is antibacterial, antifungal, antiparasitic, antiseptic to the respiratory system, antiviral and an immune stimulant.  It is excellent for the digestive tract when dealing with parasites and candida.  Mix this oil with Frankincense and watch your warts disappear!  When you are feeling a cold or flu coming on – this is a great oil to take to help knock out those nasty bugs.  I mix this oil along with Maleleuca, On Guard and Lemon to help knock those germs out cold!  This can be rubbed onto the skin or put into a capsule and taken internally.  

Here are some more interesting facts about Oregano Oil taken from


Oregano is a member of the mint family, and is often called one of nature’s strongest antiseptics. Jean Valnet described Oregano oil as one of the strongest known anti-inflammatory drugs in reversing pain and inflammation with nearly the power of morphine as a painkiller. It is also an excellent lymphatic stimulator. Use on fungus and athletes foot.  Because of its strong antibacterial, antiseptic, and antiviral properties, it is often used for candidacies and fungal infections. Use Oregano for respiratory ailments such as colds, flu, sore throat, asthma, bronchitis.  It can also relieve congestion, loosen phlegm, and quiet coughs. DōTerra Oregano Essential Oil comes of the family Lamiaceae (Labiatae), the oil is steam distilled from an herb grown in Turkey.

Typical Applications

Use a 50% dilution, or more, twice daily on feet for fungus or athlete’s foot.  Oregano is certified by the FDA as GRAS, but is a “hot” oil, so dilution with a carrier is recommended.  Take 1-2 diluted drops for intestinal infection or digestive problems. Diffuse to for antiseptic and antibacterial purposes.  Use a carrier when applying topically.  Dilute and use for oil pulling for mouth infections, or gargle diluted for sore throats.

Precautions:   Because of the high percentage of phenols use with extreme care and avoid in all instances the use of Oregano during pregnancy.  Can be a strong skin irritant   Most recommend not taking internally continuously for more than two weeks without a pause. Do not use without dilution.  see Side Effects of Essential Oils.

On an emotional level Oregano is considered “The oil of Humility and Non-Attachment”.  In Danial MacDonalds book Emotional Healing with Essential Oils he states, “Oregano cuts through the fluff of life and teaches individuals to do the same.  It removes blocks, clears negativity and cuts away negative attachments….While using Oregano, a person may feel encouraged to end a toxic relationship, quit an oppressive job, or end a lifelong addiction.”   It helps those individuals who may be overly stubborn and strong willed with fixed opinions.  It will help break through their will.

You can find Daniels book here

I also use this powerful oil to clean with around my house.  I mix with baking soda and use as a scrub for my sinks and toilets.  One can also add it to water along with doTERRA’s On Guard blend and spray germs away from counter tops and door handles.

Have you ever used Oregano Oil?  I would love to hear about some of your favorite oils and how you use them.  To find out more about essential oils visit my website and lets chat!

.Radiating Health,


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