Wednesday, January 23, 2013


Simple breathing exercises can help you towards your goal of your healthiest year yet!

Paying attention to your breathe is a great way to stay centered, calm, and energized. The key is to breathe fully, deeply and slowly.
When  you feel stressed during the day stop and breathe deeply, you will be able to compose yourself, and allow for a pause, like a mini meditation. The ability to calm yourself will help in the control of the release of cortisol the stress hormone. As we know cortisol impedes our ability to lose weight and increases inflammation.

A simple breathing exercise that calms the nervous system and the mind is timed breathing. Your exhale should be a few counts longer than your inhale. This allows the nerves in your diaphragm to send a message to your brain to relax, there by dropping your heart rate and lowering your blood pressure. This puts your body in a state of calm.
Practice this often so this breathing becomes second nature and available when you need it.
This type of breathing is also very beneficial in promoting sleep and returning to sleep if you awake in the middle of the night.

Breathe in through your nose  for 2-4 counts, hold for 1 count, slowly breathe out through your nose for 4-8 counts, finish by holding your breath out for 1 count. Find the combination of in and out breaths that is most comfortable for you.

As a holistic health coach, I enjoy helping my clients find ways to deal with the stresses in their life, in simple ways that fit their lifestyle.
Contact me through my website for a free consultation on how I can help you in making this the healthiest year yet!

Thursday, January 17, 2013


Are you ready to commit to have your healthiest year yet?
How does that look for you?
For me it means fitting in some exercise, yoga daily, and working on my focus and mental clarity.

I find the best way to do this some days is to fit these in at 10 minute pauses between my other commitments during the day, or when my attention and energy are waning. For example a 10 minute exercise routine, or yoga sequence can be done while, waiting for the coffee to perk, feeding the dogs or cooking rice for dinner. Just set a timer and go for it!
The other daily routine that significantly improves my focus and helps me stay on task is my 10 minute meditation.

Three -ten minute sessions is all it takes. The feeling of accomplishment as well as the health rewards far out weigh the time spent. Give it a try and let me know how you feel!

As a holistic health coach I regularly help clients identify what will make positive changes in their lives, and work with them to set goals to achieve them.
If you are interested in a free consultation to see if we can work together contact me at

Link for: 10 minute exercise routine
Link for: 10 minute yoga sequence   Also Tara Styles website has many short yoga routines
Link for 10 minute meditations that I love  this site also has a free app for i phones and i pads for meditation anywhere!

Tuesday, January 8, 2013


Start your New Year off on the right foot by adding a Healthy Smoothie to your daily routine.

My new favorite includes:
1/2 cucumber (peeled if not organic)
1-2 cups of fresh  spinach
1 whole kiwi scooped from it's skin
1/2 cup of frozen pineapple chunks
1 1/2 - 2 cps of coconut water (regular water can easily be substituted)

Place all ingredients in a blender and blend until smooth!
Drink up and feel the goodness!

This smoothie has so many benefits. The cucumber is a great source of vitamin B's to promote nervous system health, and energy. The sterols found in cucumbers help decrease cholesterol and blood pressure. Silica works on joint  and connective tissue health.
Spinach is packed with vitamins, and phyto-chemicals it promotes energy to the cells, increases vitality and is also anti-inflammatory. Spinach is rich in iron and chlorophyll to build healthy blood. Pineapple contains bromelain which is also an anti-inflammatory as well as helping to break down proteins and aid in digestion. Pineapple offers mild pain relief for arthritis.  Kiwis contain more vitamin C than an orange. This protects us from free radicals, lowers blood pressure, protects the cardiac system and promotes bone health. Kiwis also provide fiber for digestive health and blood sugar regulation.
So smoothies add a lot of nutrients for a little effort.

Try mixing and matching your own smoothies and let me know what works for you!
A good combination would include, 50% greens, 50% fruits and your choice of liquid. You may also  add protein boosters like nuts, seeds, or  high quality vegetable protein powder.

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