Free Webinar! Happy HEALTHY Holidays!

Hey guys! I am SO EXCITED about my next, FREE WEBINAR! 

The title is "Happy, HEALTHY Holidays: Indulge this season without guilt, stress or shame!" 

Here is what I copied from my Event Brite Page:

The holidays should be a time for parties and good food, but how many of us end up feeling guilty afterward?
Do you just EXPECT to put on the pounds with the hopes of losing the weight in January? 
Does the stress of the Holidays cause you to over eat? 

In this webinar, Kellie shares her tips on how to have a healthy balance this Holiday season. She will:

• give tips on handling the overwhelming array of Holiday treats, 
• give ideas for simple, delicious healthy recipes you can make at home,
• and talk about how to manage your stress so you can enter the Holidays feeling CONFIDENT and ready to tackle the New Year with NO guilt!

This is perfect for you if:

You have already been trying to lose weight

You are afraid  you will gain weight (again!) durng the Holidays

You are an emotional stress eater

You have a natural sweet tooth and want to ENJOY treats without the guilt!

As a BONUS...she will be including a free pdf of healthy Holiday recipes that you can keep

AND...if 10 or more people sign up for the Webinar, she will create your very own PRIVATE Facebook group that will be open until the end of December. In this group, members are encouraged to support one another through the Holidays with making healthy choices, fun recipe exchanges, and ideas for self-care!

To register for this event, go to nourishedandnew.eventbrite.com

The call will be recorded so don't worry if you can't make it, but you do need to register!

Hope to see you there! :)

Kellie

 

Crunching Away Our Stress!

So many health experts like to focus on sugar cravings.  I even have an ebook-let on how to prevent sugar binges (see here).  However, what about the person who doesn't have much of a sweet tooth?  What about the busy, stressed out woman who craves pretzels and salty potato chips?

For me, I tend to crave sweet foods AND salty foods... yet, when am super stressed or hormonal... what do I turn to?  SALT!!  The more salt the better. :)  I think I was born loving pretzels.  In the past, it was not uncommon for me to eat up all those little salt crystals at the bottom of the pretzel bag.

Just as there are many different personalities, there are different types of cravings as well.

Why do some people crave salty foods?

Here are some possible reasons:

• You have been conditioned from birth.  Simple as that.  You know the saying "you are what you eat?"  Well, there is also some truth to the saying "you are what your mother ate during pregnancy."  If she ate lots of salty foods chances are, you have a high tendency to crave those kinds of foods as well.  
• You are lacking in minerals.  A major salt craving could mean your body is lacking minerals such as magnesium, potassium and zinc.  If that is  the case, try adding more leafy greens to your diet such as spinach and kale.
• It could be more than just the salt.  Most salty foods are also crunchy foods.  When we crave crunchy foods it could stem from anger and stress.  Crunching on foods is our subconscious way to let out our anger.

What should you do the next time you are tempted to eat a whole bag of chips?  

1. Drink water

2. Ask yourself if you are really hungry or just eating out of stress

3.  If you really need to eat something salty, then at least put the food on a plate.  Being mindful of our portions may keep us from over eating. 

Do you crave salt? Let me know your experiences here in the comments below! 

Blessings,

Kellie

www.nourishedandnew.com

Spirituality Can Improve Your Health

For the last couple of weeks, I have been blogging about the different types of Primary Food- that which feeds us that is NOT the food that we eat.

We talked about Physical Activity, Career and Relationships.  Today, we talk about the last component, which is Spirituality. 

I must confess that I was a little nervous about writing about this last Primary Food of Spirituality because it tends to be a sensitive topic for some people. 

It is a very vulnerable topic.  I believe when it comes to spiritual things, no two person is at the same exact point on their path in life.  We all have so many different experiences in life that have led us to our spiritual beliefs.  

That said, let me first clarify what spirituality is NOT.  It is not following a rigid set of rules- i.e- religion.   Depending on how you grew up, you may have a negative view of religion.  Maybe you felt forced to perform certain duties or to be someone you are not.  Maybe it turned you off from anything remotely religious.  You may have a negative view of God.  Maybe you believe that God doesn't love you or that you are not good enough.  This negative view can greatly affect a person's outlook on life. If they do not find any kind of meaning to their life, outside of performing strict religious rules, or pleasing God, they may give up on themselves and on life.  

Here is a challenge:  google the meaning of spirituality.  You will come up with a thousand different answers. Why is this?  Because we are all so different, spirituality can mean different things to different people.  Here are some key definitions that I found.

According to Wiki-pedia:

1.Spirituality is the concept of an ultimate or an alleged immaterial reality an inner path enabling a person to discover the essence of his/her being; or the "deepest values and meanings by which people live.

And here is another definition:
2.“The definition of spirituality is that which relates to or affects the human spirit or soul as opposed to material or physical things.”
http://www.livingwordsofwisdom.com/definition-of-spirituality.html 

The word spirituality comes from the word "spirit."  In it's most basic sense, the term means anything that we cannot see or feel with our senses, or anything that is outside the physical and material realm.  

Joshua Rosenthal, the director of my school, IIN, likes to say: "We are spiritual beings in a material world."

So how does being spiritual relate to health and wellness?  

1. It creates meaning in our life.  
We are all here for a purpose.  Weather or not you believe that our purpose has already  been set in stone, we instinctively know that there is more to this life than eating, sleeping and playing.  We are more than just people who drag ourselves to work every day, or moms who spend most of the time chauffeuring our children.  When we have meaning to our life, we naturally want to live the best life possible.  We will begin to look outside of ourselves, to how we can help others.  As we focus on others, we naturally reduce stress, increase happiness and feel more grateful. 

2.  It helps to reduce vanity.  
So many women are obsessed with their body size and shape.  Eating disorders are everywhere.  I should know-- I struggled with anorexia and bulimia in college and have struggled with body image issues for as long as I can remember.  However, what really brought me through this journey was knowing my value and my worth.  Knowing that I was worth more than a number on the scale, opened my eyes to the fact that being healthy was better than being skinny. I rarely admit this to anyone, but here goes-- I was *this close* to getting a tummy tuck.  I was obsessed with my stomach (all the loose skin from having babies).   However, after a series of events happened (including being diagnosed with Fibromyalgia), it really opened my eyes to the fact that I am a spiritual being and should not be focusing so much on my selfish desires. (by the way, instead I used the money to enroll at the Institute For Integrative Nutrition which was one of the best decisions I have made!)  I started thinking about how God created us perfectly in His eyes and our job is to take care of His creation.  

Eventually, I found a good, healthy balance where I actually desired to eat a good amount of healthy foods. (don't get me wrong- I still eat too many gluten free pretzels!)  I want to look and feel my best-- but not to be a perfect size zero, or to gain acceptance--- but so that I can truly thrive and enjoy  the life that I have been given. It also helps me to look outside of myself and focus on  how my health affects others.  Being truly nourished in mind, body, and soul, helps me to be the best mom and wife I can be. When I am  feeling great, and at peace,  I am able to operate out of a place of joy as opposed to a place of lack and guilt. 

3.  It helps to reduce stress and pain.
Studies show that  patients who are spiritual have a better outlook on life, reduced stress, and reduced chronic pain.  This is in large part, due to the many spiritual practices that they engage in, weather it be prayer, meditation (in all forms), or just spending time with others who are positive and supportive.  I know, I have found meditation to be very beneficial. Studies show that 10-20 minutes of meditation twice a day leads to decreased metabolism, decreased heart rate, decreased respiratory rate, and slower brain waves.  
Stress is naturally connected to our health and how we feel, physically.  I rarely suffer from Fibromyalgia pain anymore (largely due to eliminating gluten) but when I do, it is normally related to some kind of stress.  However, if I focus on relaxation techniques such as deep breathing, prayer, or meditation, it helps take my mind off the pain and slowly helps to reduce it. 
When we realize that everything is connected, we naturally tend to focus on our thoughts as well.  Every action starts with a thought.  If we focus on how much we hate ourselves and hate life, our actions will reflect that.  We will sabotage our weight loss with binging on foods to numb us, or we will go the opposite direction and become obsessed with diets and exercise, which can also be a form of punishment. Knowing that we are spiritual beings enables us to look outside of ourselves and focus our thoughts on positive things such as our blessings in life and we find contentment. 

Now, let's bring this all around to what I do as a health coach. 

 I support women to find a loving relationship with the food on their plates and the bodies they live in.  

Do you think it would be easy for someone to lose weight if they hate life and feel unfulfilled? 

How about if they are stressed and inward focused?

What if they don't think they have any purpose in life?  Do you think that person would see the point in enjoying their food and their body? 

These are just a few reasons why I think it is soo important to start a conversation around Spirituality. Don't worry - I don't beat people over the head with the Bible.  :)  But, I do help you sort through your life and help you find what gives you true meaning in life.  You are sooo worth it.

Repeat that.  "I am SO WORTH IT!"

xoxo
Kellie 
www.nourishedandnew.com

Gabbing With "Grandmom" on Gardening

Interview with Grandmom

I wanted to give you a bit of a snap shot into the life of someone very special to me.... my Grandmother! She and my Grandfather (whom I call Grandmom and Pa Pa) have lived in Georgia their  whole life.  More amazing is that they have lived in the same house for 53 years!  You know what else?  They have been growing a garden in their backyard for 50 years! 

Coming from someone who has killed one too many house plants (that would be me), I am VERY  impressed with the fact that my Grandparents (my Dad's parents), who are both in their 80's, have kept up a garden for 50 years. Wow! 

I have many fond memories of helping them in the garden when we have visited them in the past (which I wish could be more often!) Even my kids when they were only 13 months and 2 years old helped shell the beans! To top it off, I always just felt healthier after visiting them. :)

Here is a picture of their beautiful garden. You can't see the whole thing from this angle.

Here is a picture of my Dad, my Grandmom and my Pa Pa

In my October newsletter, I talked about the importance of eating fresh, local, produce and to eat according to the seasons.  Having your own garden is one way to go about that!

Read on for my interview and find out why she has kept it up for so long and what she enjoys about it!

Kellie: What kinds of produce do you grow? (disclaimer: I should have asked what she does NOT  grow!)

Grandmom:  Tomatoes, bell peppers, corn, lima beans, white half- runner beans (when I asked what that is she told me it's green beans), cucumbers, squash, okra,  and peas.

She then went on to talk about how sometimes they will grow cherry tomatoes.  They don’t purposefully plant them, but the seeds found in the mulch will grow them and sometimes even cantaloupe. 

Right now, we have fall produce. About a month ago, Pa Pa planted mustard green seeds and turnip green seeds. (I love that they love their greens. :)  On my table, I have two red, two yellow and two green peppers. 

Kellie: How do you like to prepare your peppers?

Grandmom: I use them in a spaghetti  meat sauce, or I can make a good breakfast quiche. I like to eat them plain.

Kellie: What made you get into gardening?

Pa Pa started it.  We had the space in our yard for a garden.  Pa Pa moved to a farm for a few years growing up, and I grew up on a farm and it had a garden (so we were used to it). I didn’t like to work in the fields, but after I grew up and had kids, I found that I really enjoy it.  

Kellie: What are some positive results you have received from gardening?

Grandmom: We always have vegetables, so we never run out.  We don’t have to buy a lot at the grocery store.  I like how we have plenty to give to neighbors so it is our way of giving to others.  I also like how we always have plenty to store in the freezer.  

Kellie: In what way has gardening helped your health?

Being able to pick them fresh makes them healthier.  It helps us reduce our meat intake, and reducing meat is supposed to be healthier.  

(I can attest to that--  whenever we visit, they eat a plant-based diet which means their plate is always filled with vegetables and they eat very little meat. I think that is what keeps my Grandparents so healthy and active. My Grandfather did have heart surgery about ten years ago but he's been doing very well since then!) 

Kellie: What is it that you enjoy the most about gardening?

Grandmom: There are several things that I enjoy.  If I had to pick one, it would be that it’s a thrill to see the sprouts first grow up from the ground. I know that only God can make that happen.  It’s also a thrill for me to gather the produce. 

Kellie: What is one piece of advice you would give to those just starting out with their own garden?

Grandmom: Be patient. Learn by trial and error.  Don’t be disappointed if it doesn’t turn out how you expect and learn from your mistakes.

---------------------------------------------------------------------

I would say that is great advice! Thanks, Grandmom, for sharing with us your passion for gardening.  I hope this is an inspiration to some of you! 


The next blog post will be on the subject of Spirituality and it's role in good health! Stay tuned!

Kellie
Certified Health Coach
www.nourishedandnew.com

Letting Go Of Toxic Relationships

If you have been reading my other blog posts, you know that we are talking about the importance of Primary Foods-- the areas that feed us that are not food.  To read about the Primary Foods of Physical Activity, and Career, click  HERE and HERE. 

The next area is on Relationship. 

What does a good relationship mean to you? Acceptance, unconditional love, encouragement and support?  How is your marriage?  Your dating relationship? How are your friendships?

I know none of us are perfect, so we all naturally will come across some rocky relationships.  I have yet to find the perfect marriage, the perfect boyfriend/girlfriend or the perfect friendship.  Yet, when you look at those relationships, what one thing sticks out? What is the key ingredient that makes it last?

I know for me, in my relationship with my husband, an unwavering commitment to love each other and support each other no matter what is really what keeps our bond strong.  We have been through so much in our past 12 years of marriage.  I have been critical more times than I care to count.  His laid back, easy going style sometimes clashes with my more urgent, task oriented, obsessive tendencies (although ironically, he is always on time, and I am always late which makes me more laid back in that respect!) However, we accept each other unconditionally and no matter how angry we make each other, we still have a deep love and respect for one another.  I feel more alive with my husband and he makes me want to be a better person.

(this was taken soon after we were married)

Compare that to some other past relationships in my life.  In the workplace and elsewhere, there have always been others who love to dwell on the negative.  They can be judgmental; they may even judge me for being too positive or for focusing on wanting to take better care of my health.  If I stayed in those relationships, it would not serve me in the long run.  These are what I could call "toxic" relationships.

Sometimes these toxic relationships have been so stressful that they drive me to over eat.  In those moments, I have to take a step back and ask myself what I am feeling in the moment.  "Do I really need to eat half a bag of chips right now?"

Sometimes it becomes necessary to remove ourselves from these relationships. I know that can be easier said than done. But if it is possible, then we need to focus on the fact that if we ever want to lose those last 10 pounds...... or reduce our chronic pain.... or heal ourselves from chronic sickness.... we may need to look at the stressors in our life, which may mean that we need to let go of certain people.

If it is someone from your past who hurt you badly, and  you no longer have contact with that person, then I would suggest this:

1. write a letter to that person outlining how the situation made you feel.  End it with a positive affirmation such as "I am bigger than this pain.  I am strong.  I am worth it."
2. Rip the letter up and throw it away.

If it is someone who you are currently in contact with and you know he/she is triggering bad health habits such as over eating, then first see if there is a way to communicate directly with that person.  Use "I" statements such as stating how you feel.  If that doesn't work and you can let go of the person, then do that.  If it is a marriage, then I always recommend going to some type of counseling.  Many marriages have improved with good quality counseling and there is always hope.  If it is someone who has hurt you, then try the letter exercise.

Some other good ways to let go:

1. Journal your emotions
2. Meditate for 10 minutes a day
3. Pray

Remember.... it's not just about the food itself!  When talking about Primary Foods, can you see how everything is connected?  This is part of what I do as a Health Coach... I will work with you to find out what is out of balance in your life and how you can learn to deal with your stressors.

Please check out my website at www.nourishedandnew.com!

Stay tuned for the last area of Primary Food, and probably the most important area, which is Spirituality!

Blessings,
Kellie

p.s- there is a way to follow me by email!  Please enter your email address at the top and my blog posts will come straight to your inbox, about twice a week!
UPDATE:  it seems the follow by email feature isn't working as those who signed up are not getting the emails.  sorry about that!  I will look into that and hopefully resolve the issue soon!

Career: Recipe for Burnout?

We have been talking about Primary Foods- career, physical activity, relationships and spirituality... those areas that feed us that are not food. 

Today's Primary Food Topic is on "career". 

How do you feel about your career?  Is it just a J.O.B that you dread going to?  Do you feel stuck... bored...stressed?

You are not alone. Check out some of these statistics:

• The American worker has the least vacation time of any modern, developed society.

• One-half of workers reported they feel a great deal of stress on the job.

• Thirty-seven percent of all working dads said they would consider the option of taking a new job with less pay if it offered a better work/life balance.

• Nineteen percent of working moms reported they often or always work weekends. *

As a mom, combine this with having to balance a family and a social life and it could be a recipe for burn out!

As a result of the stress, many women may resort to food to cope with the stress.  Over eating out of stress, boredom or burn out is very common.  The result is a busy mom who is stressed, over weight, lacking energy and has lost her passion and purpose for life. 

My story is a bit different.... I graduated with an Elementary Education degree, but I had an intuition early on that I would be too burnt out from teaching.  I did not want it to become my life.  So instead I worked odd jobs here and there before I had my first child.  Since then, I had the privilege of staying home with my kids and now LOVE  my job of supporting women towards having a peaceful relationship with food and with the bodies.  It brings me so much joy and I really feel like I am using my passion.  I did not want to go back to a 9-5 job.  

I know many of you need to work outside of the home.  The important thing is to either find a way to love the job you have, or to get out of your comfort zone and finally step into the job you have been dreaming about.

Ask yourself these questions:

1. What is my passion? (what really lights me up and gets me going in the morning?)

2. Is my job creating so much stress that it negatively effects how I function as a wife and mother? Is it negatively effecting my health?

3. What is one positive thing that I can appreciate about my job?  If there is one, then focus on that.  If there is none at all, either find a way to change it, or think of a job that you can work towards envisioning in your life.  

For example, I know of many health coaches who were used to the corporate world but really wanted to focus on health coaching.  It can be hard to step out of your comfort zone, and especially when there would be a drop in income at first.  So what is the compromise?  Maybe work a part time job while working on your dream business on the side?  Maybe find a way to attend some kind of online training to help you toward fulfilling your passion? 

Maybe you really would like to stay in your current job and  you know you are where you are meant to be.  However, you do have other passions and talents as well.  Find a way to make that happen!  Perhaps it is quilting, or maybe photography.  Even if you don't plan on using it as a career, it is important to find something that really lights you up!!  This, in  turn, can help you toward improving your health and wellness and you naturally find your confidence and the willingness to take care of your body to the best of  your ability.  

So, in the comments below, don't be shy... I would love to find out..w hat is YOUR passion?  share below!

Kellie

www.nourishedandnew.com

* Source: http://www.cnn.com/2006/US/Careers/03/15/cb.burnout/