It’s Time

I’m just like you. Even though I’m a health coach, even though I help connect people with Beachbody programs, and even though I am advocate for health and wellness, I am just like you. I have days, weeks, even months where I put my health last. I find myself not eating healthy, eating more convenient and in turn stopping exercising. After I had my son I found that I had weighed just under a 165 pounds.  My last weekend with him right before I had him was 174. Now I’m only 5 foot 2 so this is a this is quite a bit of weight to hold on my frame. After 3 months has passed I committed to getting back into a healthier frame of mind and body. I started my journey with hip hop abs and lost quite a bit of weight. I really only had to lose maybe 15 to 20 pounds before I was at my goal weight. I kept working out and I kept eating healthy and I was seeing some amazing changes, feeling better, and having more energy. But just like you there are times when things get tough, when we get busy, and when we focus on other things other than ourselves. It’s time to start focusing back on me. Now Mama’s I know how hard it is to spend any amount of time on ourselves. I know how we feel guilty maybe even selfish when we decide to take some time away from our family and focus on our own health and wellness. But Mama’s, we are the ones that need to take time for ourselves. It is not selfish, because without us our family cannot function unless we are healthy and happy.

So starting today I am recommending to 21 day fix. This is one of my favorite programs and it is one that I point people to when they need help getting back on track. It has everything that you need to get to where you need to be. Not only does it focus on exercise, but it also focuses on nutrition and portion control. This is something we can all use a refresher course on. Now I’ve had some people tell me that they believe they’re going to starve on this plan. They take one look at those containers and think “I’m going to be hungry all the time.” Those who have done the plan will look at you, smile, and laugh because they know how much food you are really going to eat. I know for me, especially in the beginning, I have a hard time eating all the food on the plan. So day one starts today and while this first week I am going to fully focus on diet, starting next week I am going to bring in the exercise. I’m extending this program to a four week program so that I can make it work for me. So here’s to all the mommas taking some time for themselves to making them happier, healthier people.

Typing during nap time

You know you are a mommy when you plan out how much you hope to accomplish during nap times.  My list is always longer then what M will allow but it’s there.  Usually on there is working out, showering, brushing teeth, picking up the house, starting laundry, putting away dishes, etc.  Somehow updating my blog has never made it on this list.  I have warned you before that I am a bad blogger.  You can see that it’s been a month since my last post!  I am really working on getting better and to be able to blog at least 1 time per week.

I think writing things down is essential to our health and well being.  Journaling or blogging can be a way to get out things that are bottling up inside.  They can help you step away from a situation so that you can see it from another angle.  They are essential when you do not feel there is someone else to talk to.  I do really recommend doing some writing in some way at least once a week.  As I said I am working on this myself.  As a mommy it is so easy to put everything into your family and little ones and forget about yourself.  We see it as a badge of honor but in reality I think it can actually hurt us.  We need time to ourselves.  To be able to step away from everything, even if it is for 30 minutes.  The sad things is we feel so darn guilty when we do.  So if you can’t get physically way then journaling can be it.

My life has changed a bit since the last time I wrote anything down.  I went from being a stay at home mommy to a working woman again.  I am so lucky that they have worked with me so that I work once my hubby gets home and only part time.  This way M doesn’t need to go to daycare and gets individual attention from both of us.  I can tell you I never expected to feel so guilty being away from him.  I really am not missing much since I work nights and my hubby can handle dinner, getting into jammies, reading to him and putting him to bed.  But I can tell you that I completely miss not being able to be a part of that 5 days out of the week.

I do love being able to chat with adults again, and getting away for 4-6 hours is nice when things get stressful.  The funny part is I hate working nights.  I am more of a morning person naturally but you do what you have to when it comes to being there for your kiddos.  Do I plan on working out of the home forever?  I can’t say right now as I do not know what they future will hold for me.  I don’t mind being away but I would rather only have to work 1-3 days a week out of the home and the rest at home.

This is where the beauty of Beachbody and Young Living come in.  They are supplementing my income in a way that this can be a reality for me in the near future.  I love that even though it is hard to do and yet another thing in my schedule.  It is completely rewarding and helping me get to where we want to be.  And with that I will end this so that I might be able to go to the bathroom with the door shut since little man is still sleeping.  Ah, the life as a parent.

In health and wellness,

Am

Meal Planning

Are you a planner or a go with the flow kind of person.  I am more of a go with the flow type of person except when it comes to cooking.  We try to plan out our meals each week so that we can keep our food budget low.  We don’t eat many if at all any processed foods so it takes time to plan everything out so that I am not in the kitchen all day.  M wouldn’t let me be in the kitchen anyways.  We have tried a few ways of planning but a great one I found to get started is called the No Plan Menu Plan.  It is pretty healthy, set up easily to follow, and includes over 20 weeks of meals.  They are bit too animal protein and dairy based for me but you can very easily make some changes to the recipes to make them work for you and your family.

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This week I tried my own hand at planning in this same style and so far we are 2 for 2 in delicious meals.  Saturday we had crunchy orange cauliflower over rice and today we had red beans and rice.  Both were vegan and delicious and what I needed.  Last week I said I had to get back on the plan that is best for me and look at that one step in the right direction.  High five me!!!

Now this week it’s all about getting back into the work out phase.  I am not sure what program to go with right now.  I have so many that I love.  I could do Piyo again, 21 Day Fix, T25, Les Mills Combat… really the list goes on and on.  Maybe I should just go with the flow and go with what makes sense that day.  I dunno.  My intuition is saying Piyo and I have yet to finish that program from start to finish so maybe I should start that one over.  Hmmm, thoughts anyone?  Well here’s to staying on the path of being the best, healthiest me I can be!

Slacker Extraordinaire

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Oh my goodness guys, I am on the bad blogger train and I need to jump off of it.  I had every intention of blogging at least once a week but as we can all see that hasn’t happened, lol.  I wish I had some excellent excuse on why, but in reality I just was a slacker.  I don’t know if you are like me but once winter hits I just get so unmotivated to do anything! Maybe it’s the cold, the dark, the lack of vitamin D but I find everything hard to do.  It doesn’t help that I have been a bad eater lately.  I know what things make me feel good and what make me feel bad and I have not been listening to my body like I should.

Sometimes in life you have to go away from the popular opinion.  You have to stand up for yourself, your body, your life without the support of others.  I am lucky that I have people in my life that are completely supportive but that doesn’t mean that sometimes things get hard.  I know that animal protein, dairy, and gluten are pretty much on the no fly list for me yet there are times I find myself consuming at least one of the three.  I am not perfect.  I have never claimed to be and can find myself struggling even though I know what steps I need to take.

It’s time to be a grow up (even though I am in my 30’s) and stand up for myself and my health.  I do not want my son to learn that slacking off is the way to go.  That being healthy means only doing it in January.  I can’t let stupid excuses like “oh, it’s winter”… or “oh, it’s the holidays” allow me to treat myself badly.  I know that a plant based diet without gluten is the best for me and darn it I deserve to feel my best!  Time to get back on the health wagon, making delicious food that will make me feel amazing.  And while I am at it, it’s time to get back to working out consistently!  I am not going to wait until January…the slacking stops now!

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Detoxify Laundry

I recently came across an article on how to make eco-friendly and non-toxic dryer sheets.  Being the gal that I am I of course had to try it out.  What you do is use some cheap cloth (I found a set of thin dish towels for like $1.25 at my local grocery store) and cut them up into fourths.  You then mix up a 1/2 a cup of vinegar (a natural softener) and 8-10 drops of your favorite essential oil or essential oil blend.  I used Young Living’s Christmas Spirit essential oil blend for this round because I am currently obsessed with it.  Give it a little shake and pour it over your towels.  When you are ready to use them take out one and squeeze out the extra liquid and throw in the dryer.  Once the dryer is one just add that cloth back into the stack and it’s ready to be used again.  I love not having any waste!  Are you a dryer sheets kinda family or do you have your own eco-friendly tricks?

Polenta

So polenta is a staple that I like to have on hand because it’s hardy, you can do a lot to it, and the cornmeal is very cheap to buy.  Last night I wanted to make something easy and hardy as it is only in the 20’s and snowy here in Minnesota.  I decided on polenta topped with jarred spaghetti sauce and sauteed veggies (we had mushrooms, onion, red pepper, garlic, zucchini, and edamame) and for the hubby chicken sausage.  I got the whole meal together in probably 15-20 min and everyone including my 9 mo old liked it.

Here’s a trick I found online (no I can’t take credit for this one, darnit!) to make polenta SUPER easy (even though it’s pretty easy no matter what).  It uses your rice cooker!  <– this is becoming the best appliance EVER.  Put 1 cup of your cornmeal in your rice cooker with 3 cups water or broth and turn on.  Once it turns to warm let it sit for another 5 min to help absorb any extra water.  This makes the fluffiest polenta I have ever had.  I am never making it on the stove again!

I love meals that are quick, use ingredients you have on hand, are inexpensive, and most importantly healthy!  I am on a mission to prove that healthy does not mean expensive or take a long time to do.  Here’s the proof of one meal that met all the criteria!  So, do you like polenta or grits?  Do you use your rice cooker for anything not that’s not rice?

Exciting News

I am so excited to announce that One Leaf Wellness, LLC now has a physical location to see clients!  I feel very blessed that our chiropractor is giving us a room 3 days a week!  Now the awesome people of Rochester, MN and surrounding areas will be able to get Reiki, Aromatherapy, and Health Coaching face to face!  To see the services I am offering please check them out here.  I will still be providing online services as well so those of you that are not near me do not fret.  We can still work together!

New Territory

Well I am on a new journey in my healthy path.  I have decided along with my sister to try the Low FODmap diet.  I personally hate the word diet and let’s think for eating plan.  You might be asking yourself what in the heck is a FODmap.  Well let me explain:

The Low FODMAP Diet
(FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols)
FODMAPs are carbohydrates (sugars) that are found in foods. Not all carbohydrates are considered FODMAPs.
The FODMAPs in the diet are:
Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)
Lactose (dairy)
Fructans (wheat, garlic, onion, inulin etc)
Galactans (legumes such as beans, lentils, soybeans, etc)
Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)

FODMAPs are osmotic (means they pull water into the intestinal tract), may not be digested or absorbed well and could be fermented upon by bacteria in the intestinal
tract when eaten in excess symptoms of diarrhea, constipation, gas, bloating and/or cramping may occur in those who could be sensitive to the effects of FODMAPs. A low FODMAP diet may help reduce symptoms, which will limit foods high in fructose, lactose, fructans, galactans and polyols.  The low FODMAP diet is often used in those with irritable bowel syndrome (IBS). The diet could be possibly used in those with similar symptoms arising from other digestive disorders such as inflammatory bowel disease.

http://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf

I have always had a hard time digesting what I eat and I am no stranger to the delights of the bathroom (roll eyes).  I have had diarrhea, constipation, gas, bloating, really you name it I have experienced it at some point in my life.  This diet is meant to be done for about 8 weeks strictly.  This eliminates all high FODmap’s from the diet and allowing the gut to heal.  Then very slowly you start adding the higher FODmap’s in and see what really triggers symptoms and what doesn’t.  There was an article awhile back that said there was no such thing as gluten intollerance but that it was these FODmap’s that are causing the problem.  So we are going to see.  I am going to give it 8 weeks and we’ll see what I can really eat and what I can’t.

Today is day 1 and really it’s not too bad.  There are a lot of items on the list you can’t eat but the list that you can eat is long too.  It just takes some adjustment.  I mean come on look at this deliciousness I got to consume today!

Low FODmapWk1 Day 1Breakfast consisted of yummy vegan overnight oats topped with raw pepitas, strawberries, almond butter, and maple syrup.  Snacks were juicy clementines… so yummy!  Lunch was good ole Vegan Shakeology and dinner was chicken and veggie quinoa bowl.  Oh and let’s not forget dessert!  Vegan, gluten free, burnt sugar ice “cream” oh my was it wonderful!

Challenge Group!

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I am looking for 8 ladies who want to tone their butt, hips, thighs and make a total body transformation. This group will be limited so I can devote a lot of time helping you achieve your goals. Exercises are low impact with a dance-like feel and upbeat music. Contact me for more information.

Start Date: Monday, August 18

Registration Closes: Monday, August 8.

Contact: oneleafwellness@gmail.com or message me here!

 

Internship Opportunity

Pink Help
I’m opening up 3 new apprentice spots (cannot already be a coach) for people that want to learn from me to do what I do as a Beachbody Coach. You do NOT already have to be in shape. 3 people ONLY so the first people to respond and complete the requirements will be accepted into this internship program.

You need to be willing to commit to a professional growth program. Internship for the first 3-6 months where you will learn from me and what I do with my business & understand how to do it yourself. Then pay can be around $500-$1,000 -weekly- (over $50,000 annually) for the next 6-12 months. You can expect that number will double or even triple >IF YOU FOLLOW< the to do list I give you and are consistent with your work. You have absolute control over income based off of your ability to follow my simple 3 step road map.

-Must want a big crazy family that will support you and love you NO MATTER WHAT(this is a non-negotiable)
-Must be a self starter with a positive attitude
-Do NOT already have to be in shape but must be willing to lead by example and begin your journey to health
-Must be a TEAM player
-Must be teachable

Our 8 week new coach training kick-off begins SOON so comment below  or go here and fill out the form for more information.