That’s Lettuce?! – A Different, Kinder Veggie Tale

Earlier this week, I stopped into a make-your-own burrito place for lunch. The lunch rush was building, the line was growing longer, but the space was small enough that you could interact with (and hear) those around you.

Even with a slew of burrito lovers, I could clearly hear the orders for the couple of those a few places after me in line.

It’s probably a good time to fess up at this point and tell you I’m a people watcher. I LOVE how we interact with each other, how we experience seemingly inconsequential moments and make sense of our world. (Because of this, I think I may be more attuned to what goes on around me. Although most days I wish I didn’t hear the conversations of others in restaurants when the conditions were like these, that day, I was humbled and happy that I did.)

Two women – perhaps colleagues, or maybe just friends meeting for lunch – followed me in line.

Their camaraderie and a sense of ease in the friendship was clear by how they engaged with one another. The first – let’s call her Ana – had never been to a lunch spot like this before, and the second – let’s call her Becky – was coaching her through the phases of building a burrito bowl.

With confidence, Ana selected her protein, rice and beans – the first phase of building a burrito; she was confident at the beginning of phase two, selecting pico de gallo (salsa fresca) and corn salsa, but then she was caught VERY off-guard.

“That’s LETTUCE?” she exclaimed. She could hardly believe it!

Romaine lettuce, which you or I may consider as a staple, was completely unfamiliar to her!

I could not believe it. In truth, my immediate internal reaction without any pause or conscious policing was totally judgmental, “this woman doesn’t know what lettuce is…”

But then, I checked myself, paused, and thought, wow. I live in a country where people aren’t familiar with easily accessible vegetables. There are people in our offices, communities, or friend groups who wouldn’t recognize romaine lettuce. (Not to mention people who don’t have easy access to lettuce at all!)

Becky, aka woman #2, did not judge, nor give her a hard time; neither did the employee. The women moved through the line without further ado and then sat down, proceeding to take pictures of their food and enjoy their time together.

What an unexpected gift Becky gave to Ana, most likely without either of them realizing it.

In my head, here’s how it went: The ladies decided to do lunch. Becky offered up the burrito place; Ana had not been before and agreed to try something new.

A commonplace, almost boring scenario, right?

Here’s the Aha!

As a result, Ana stepped outside of her comfort zone, got exposed to healthier options, was able to speak up about not knowing and was still treated lovingly.

And all of this happened over lunch!?

My take-away was that it really is the simplest of actions and moments that build our friendships and our health, and in every relationship – or interaction – we have an opportunity to cultivate curiosity and turn away from judgment.

In any given moment, we could be either Ana or Becky in this scenario.

We could be the friend opening up another’s eyes to something different, encouraging another to explore, and, in the process, sparking a healthier lifestyle for her.

Or we could be the friend who is outside her comfort zone, hoping no one judges, feeling unsure and as though we may not belong, then surprised to find we’re surrounded by loving kindness.

Whether you’re Ana or Becky, you can show people what you like, who you are, and what you value while also holding space to explore their view is where true change can start.

It may only take one small step to spark a larger change in our health, our homes, our hearts and our communities. Ana and Becky offered it to each other, and those around them are better for it.

What small change can you make today and who can you share that with?

If you can relate to this post, share your thoughts below, and, if you have any friends who might find this article helpful, please be sure to forward along!





Eat Out A Lot? Always on the Go? Five Easy Tips to Still Eat Healthy

Entertaining, eating out in restaurants and grabbing grub on the go can derail even the best laid plans for maintaining a healthy diet and lifestyle.

I can totally relate to the effort and time it takes to stay on-track!

I travel A LOT.

I eat A LOT… and I eat in certain ways because of preference and necessity.

When I’m running around or on the road (as anyone who knows me, road tripped with me or follows me on Instagram can attest), I try to prep ahead of time and bring meals and snacks. A LOT of snacks.

Sometimes, though, it’s not enough! I may have an impromptu session or a lunch meeting with a Client or colleague, during which I want to eat with them as part of that time together.

In those instances, I rely on tried and true tricks to make the most of the menu! Many restaurants have expanded their menus to include healthy options making it easier, too!

Your Five Easy Menu Modifications (+ a few extra hints!)

✔Put your dressing on the side & dip your fork instead of ordering dressing on the salad. Similarly, forgo cheese, mayo, sour cream and aioli or get it on the side for better portion control.

✔Skip the croutons, too, and the bread or tortilla in favor of whole grains, like rice, or lettuce wraps.

✔ Opt for chicken or fish over beef.

✔Go for grilled over fried.

✔Ask for steamed vegetables without any butter instead of French fries; if you opt for the fries, add veggies to the meal however you can, like an extra side salad or lettuce on the sandwich. SKIP THE GUILT!

✔ Always let your waiter know if you have food allergies, too. They’ll be much more mindful about your order and even guide you towards healthier options that fit your needs!

✔Keep learning how to make simple easy substitutions that work for you and you’ll achieve & maintain your health or weight goals for life!

Do you make the menu work for you and your health? Let us know, and if you have a friend or two who could use a few tips to revive their resolutions, share this post!

To your greatest health & happiness!




The Beauty of “UNSUBSCRIBE” in Email and in Life

It has come to my attention that I get too. much. email.

Not the onslaught of work-related messages – those require a whole other coping strategy to be covered in a separate blog post for some of you.

Let’s talk about the barrage of promotional or informational emails I willingly subscribed to over the years that are (I believe) multiplying amongst themselves the longer I leave them unopened.

Too. Much.

My intentions were good, thinking, “I will give you my email address, and you shall give me a grand promotion and delightful inspirations with your beautiful informative or motivational emails!”

Sounds like a win-win. Until I did the same with an inordinate amount of individuals and institutions.

Eek! I did what any rational human would do in those conditions, I either stopped reading personal emails (sorry, friends!) or I mass deleted. I didn’t actually want to take the time to fix the problem by unsubscribing.


Until I had a few minutes of clarity and calm last week when it occurred to me that I could unsubscribe to just a few here and there and eventually cull my inbox down to a manageable amount of email that I wanted to read AND I decided I would be more selective about giving out the keys to my electronic mail kingdom. Let’s not repeat this nonsense in another five years, right?

And then, as I tend to do, I got to thinking.

Consider this tale of reaching email overload and the unsubscribe. Could it be a metaphor? You betcha!

How many times have we signed up or opted in for a conversation, friendship or even a relationship that we thought was mutually beneficial – it was so alluring at the get-go – to realize later that the fit just wasn’t right after a time.

Maybe you bought-in because you felt you belonged, or it provided validation, fun or connection.

Whatever your intention, it was real, and it is valid.

You felt you needed whatever you signed up for because you believed it would help you feel better, inspired, loved. Not a bad motivation, right?

We get stuck when the message is no longer suiting where we are, yet we continue to subscribe.

Perhaps the conversation is stale, or the values fueling the friendship no longer resonate with us. Perhaps that Facebook group doesn’t leave you feeling inspired, but deflated or tired.

We all grow and evolve at different rates. We change. Others change. When those rates of change aren’t the same, we’re no longer in sync. The benefit isn’t the same, or just isn’t there.

That’s OK.

Once you realize there might be a dynamic off-kilter, it’s time to do something about it. You’re worth it.

If you have a sense you may want to unsubscribe to a few outdated conversations or groups, here are a few tips to get you started.

  1. Practice awareness and mindfulness.

    This means to simply take stock of how you feel when you’re a part of conversations, spending time with individuals and groups and engaging online. Do you feel uplifted, energized at your core? Inspired and at peace? Part of something that makes your soul come alive or at least helps you breathe easier?

  2. Take note of how you feel.

    Make it a point to spend time with those who lift you up into a higher, more fulfilling place. Those who don’t, well, see #3.

  3. Unsubscribe.

    If you feel slimed, depressed or angry, pause. Realize how you’re feeling, accept that this environment or individual may not be a good fit. Then, minimize exposure to those conversations, groups or people. You can even mentally unsubscribe while in the middle of the conversation as you figure out a graceful, respectful exit.

You alone control how you spend your energy. Even if you have a full-time job, are retired or a student living at home, you still have the ability to control your thoughts, beliefs, attitudes and actions.

Your mental and emotional energy is within your scope of influence and you can choose where to invest. I give you the permission to take control of how you devote your unique skills, talents and mental and emotional energy to making you feel healthy, happy and fulfilled.

Within you is where the magic happens. Where change occurs. If you want to see change in your life, your body, your job, your family, start with you. Thoughts. Beliefs. Attitudes. Actions.

Unsubscribe is a beautiful technique! I encourage you to unsubscribe to outdated ideas, conversations or friendships! The beauty, too, is you can always opt back in if the message or material becomes relevant again.

Share this message with any friend who might need help “Unsubscribing.” If you’re looking for help “Unsubscribing” in your life and not sure where to start, send us a message at Have it figured out? Share your tips with our community below! We grow stronger together!

Wishing you love, health and peace, my friends!





How To Enjoy Health & Holiday Spirit This Season

Ah, the holidays! Trimming trees, decking the halls, shopping ’til you drop and traveling home for Christmas. With social engagements and soirees galore, time flies during the holiday season – a mere four to six weeks depending on how you slice it – and there’s never enough time to get it all done, let alone take care of yourself, so you can be your merriest! Sleep, exercise and eating healthy take a backseat like your narcoleptic uncle at the kids’ Holiday nativity play.

What if you could stay on-track this holiday, enjoy without going off the rails, and skip the crash dieting come January 1st?

Try a few of these hacks to keep your health and your holiday spirit intact this season!

Holiday Health Hacks

Eat before you go out.

Think about what happens when you arrive in front of food when you’re famished.

You eat everything.

You naturally gravitate towards the most satisfying. It’s biology; your brain seeks out the fastest energy, which likely equates to the most calorie-dense, least nutritious options. Pies, cookies and casseroles are way too enticing to pass up at that point. Now consider that it takes your brain about 20 minutes to recognize you’re full (even longer if you’re at all sleep deficient). By that time, you’ve had a second plate and are feeling pangs of guilt and acid reflux!

To prevent overindulging, have a snack or light meal before you show up. Keep snacks at work or in your car to ensure you have options available.

Bring your own healthy snacks, sides, desserts and cocktails with you when you can. 

Arriving with gluten free goods, colorful steamed veggies, a bottle of champagne or your favorite salad in tow ensures a few healthy options that you’ll enjoy are among those available at the party.

What host or hostess ever turned down contributions to the tablescape?

Eat your last meal three hours before bedtime. 

Giving your body time to digest and burn through that last meal aids in sleep, cellular repair and weight management. If your body’s resources are devoted to digesting your food, you miss out on the other important functions that take place during this critical time, like removal of waste in the brain, storing of memories and information and detoxification.

Get enough sleep!

During the holidays (or any peak season), you’re managing more responsibilities, expectations, demands on your time and energy, let alone traveling. You’re going to be stretched more thinly and more depleted.

Be sure to get enough sleep! Listen to your body for signs you need more Zzzz’s, like sugar cravings, lower tolerances for annoyances and stress, munchies, reduced control of your emotions (quicker to yell or cry than normal).

Take care of yourself! If you have any questions on how to navigate healthy habits this Holiday, drop us a line below, and feel free to share this article with your friends and family who need helpful hints, too!

Cheers to your health and happiness this Holiday and all year!

Three Healthy Holiday Tips You Can Start Doing Today

Healthy Holiday tips and tricks, healthier habits, health, lifestyle healthy lifestyle

We are now embarking on Holiday Season! Thanksgiving is next week! It feels like this year has flown by, doesn’t it?

From family gatherings to office parties to shorter days and cold weather comfort foods, temptation abounds, and we can easily lose sight of our healthy intentions amidst all the excitement and expectation of the season!

Not to worry! We’ve got a few tips to help you stay on top of your health this holiday, starting today!

Tip #1: Set Your Intentions with Healthy Holiday Goals

As you go through your day, take note of how you want to feel this holiday season. How do you want to describe the last few months of 2017 when you look back on it next year or years after? Is it saying no to foods you don’t really enjoy so that you can prevent weight gain? Is it spending more time with close family and friends? Or taking more pictures to document the memories? Whatever your heart’s desire for this holiday, set the intention today.

Why this works?

You get clear and convicted before the hubbub distracts you and pulls away mental resources. The act of simply setting a goal makes you more likely to achieve it, and writing it down increases your likelihood of success by 42%!

Consider your intention like a compass for how you can stay healthy this holiday season.

Tip #2: Eat Cleaner Now

Any of the intentions you set above will be more successful if you’re feeling well, have energy and are clear headed. Your food choices make a huge difference in mental clarity and physical energy.

Why this works?

The brain gets wired by food additives, emotional eating patterns and biology to crave certain foods. The best way to crave something tomorrow is by eating it today.

Begin reprogramming your brain and your biology before you hit a time of heightened stress. When you are in those more stressful scenarios, your brain doesn’t have the capacity to be as effective in forming different habits. Laying the groundwork before you hit holiday peak time sets you up for success!

Tip #3: Establish Exercise Routine Today

Much like food and drinks play a part in keeping your stress managed, your brain firing on all cylinders and your body fueled for fun and frivolity, so does exercise! Find a few pockets of twenty minutes throughout the week when you can be more active.

Why this works?

Twenty minutes a few times a week catalyzes weight management, overall physical health, stress management and mental well-being. Start today! Whether before work, during a daily conference call or after dinner, seize the opportunity to be more active. Walking counts! So does holiday shopping, washing the car or even vacuuming.

Do the best you can to make the most of the time you have and start now by making small shifts that lead to long-lasting benefits!

Up next…

We’ll share healthy holiday tips for the kitchen, holiday parties and even managing family dynamics and social pressures! As always, we love to hear from you – what are your favorite tips and tricks to stay healthy and happy during the holidays?


We’re Loving Garden of Life Raw Protein & Greens

Garden of Life Raw Protein & Greens in Vanilla - nutritional benefits, low sugar, high protein, vegan, green powders, organic

A key to the success of a healthy lifestyle is making meals and concocting snacks that are tasty and as packed with nutrients as you possible. Making your recipes work for you means you’re nourishing your body and mind without depleting your precious physical and emotional energy. One way to do this is to through smoothies, which is why you see the onslaught of smoothie recipes on this site and in our social feed.

As a nut-free, gluten-free, dairy-free practice, we are always on the hunt for vegan protein without nuts or soy that can be integrated into a variety of meals and snacks, like – you guessed it – smoothies!

A veteran dilettante of vegan protein powders, we were thrilled to see the repackaged and re-formulated Garden of Life Raw Protein & Greens during a foray of shopping to restock our own inventory!

Raw Protein & Greens Powder? Here’s the scoop #punintended 🙂

  • HIGH PROTEIN: 20 grams of raw organic plant protein from Organic Peas and Sprouted Organic Grains, Seeds and Legumes plus 6 organic greens and veggies
  • POST WORKOUT RECOVERY: Help your muscles recover with a clean nutritional shake powered by organic protein and nutrient-rich organic green energy
  • GREEN SUPERFOOD DRINK: This delicious vanilla protein powder is power-packed with green energy from raw, organic greens and green juices
  • PROTEIN POWDER WITH PROBIOTICS: Tasty, smooth protein shake with 1.5 billion CFU probiotics and 13 non-GMO enzymes for easy digestion
  • VEGAN PROTEIN POWDER: Organic, gluten free, vegan, dairy free, soy free, Informed Choice Certified (Trusted by Sport), non-GMO whole food protein

Our Take

The vanilla flavor is subtle and not too sweet. The smell and flavor is almost identical to the Garden of Life Raw Vegan Protein Powder we’ve grown to love with only a subtle earthy smell, attributed to the greens. The relatively high vegan protein content has additional benefits of sprouted greens and grains and is organic, as well, with low sugar (<1 gram). Even with the sprouted grains and legumes, this protein powder is gluten-free and gentle to digest for those with aversions to beans.

It’s a perfect add-in to protein pancakes or to a variety of smoothie flavors/recipes with its low glycemic index (you know how we’re off the sugar wagon!), added greens (like alfalfa, spinach, kale, broccoli, carrot and beet – yay!) and versatile vanilla flavor.

One last note: The probiotic content was not a strong selling point because we supplement gut flora with a high dose of probiotics via capsule. Because of the way we use protein powder, which includes smoothies as well as baked goods, the probiotic power is diminished significantly; even used in a smoothie, we can’t vouch for the healthy bacteria making it to the small intestine intact because we haven’t seen or performed the research. If you’re looking to increase your healthy gut flora through Garden of Life products, try probiotic capsules, like these, or explore fermented foods, like kimchi, sauerkraut, or low sugar kombucha.

Let us know how you get more from your smoothies with added greens and protein!

As always, wishing you a week of greens, grace and gluten-free goodness!

Nine Low-Effort Ways to Better Your Health

These nine little- or no-effort habits create better health without added effort. Health is as much about "adding in" better options as it is "cutting out" the old habits that are no longer serving you. From upgrading your comfort foods and boxes, bagged and bottled snacks to gentle lifestyle shifts, these simple, small changes will add up to significant health improvements over time.

choose a better breakfast, cut out sugar, kick sugar, sugar free, no carbs, low carb, cinnamon sugar buns, better breakfast

Choose a Better Breakfast

Sugar buns, PopTarts, regular yogurt and instant oatmeal are low in nutrition and set you up for sugar cravings and energy roller coasters later in the day. Instead, choose a breakfast that fuels you with a blend of fiber, protein and fat. Try steel cut or old-fashioned oats, hard boiled or scrambled eggs, or Gluten-free Protein Pancakes for more nutrients for a longer-lasting energy!

Drink One Glass of Water for Every Coffee or Cocktail

Coffee and cocktails are dehydrating; to keep your skin, joints, and brain hydrated, drink one glass of water for every caffeinated bev (including soda), beer, wine or cocktail you enjoy! 

caffeinate, hydrate - drink a glass of water for every caffeinated or alcoholic beverage you consume
get the veggies and the french fries. eat the veggies first

Get a Side of Veggies and the Fries

Order a salad or steamed veggie as your side along with the fries. Yes, it may cost you a few dollars more, but your body and brain will thank you. Eat the veggies first, and in time, you'll find you're eating fewer fries and making better choices! 

Order your Sandwich as a Salad

Adding in veggies and a salad can be as easy as getting that BLT or Turkey & Swiss as a salad. Healthy choices can be chock full of flavor and enjoyment, too! Keep what you love, and make a few tweaks here and there, so you reap more benefits from what you're already doing. 

Turn your sandwich into a salad by skipping the bread
get protein at every meal, even an egg as a snack or lunch

Get Protein at Every Meal 

Protein keeps you full, gives your body a key component of building healthy cells and balances blood sugar. Steer clear of a meal entirely of carbs, like a peanut butter and jelly with a side of potato chips, and choose tuna or chicken salad, or keep the PBJ and choose sprouted grain bread over white and add in a hard-boiled egg as a side. 

Favor Healthy Fats 

As you know after reading about Keto, fats are key for longevity and feeling good today. Rather than looking towards fried foods for fats, stick with nuts and seeds, avocado, cage free eggs, clean (unprocessed) meats, and oils, such as sesame, olive, avocado, sunflower, and coconut! Experiment with cooking and concocting your own salad dressings, too! It's fast, fun, and gives your salad or sandwich a little extra love!

favor healthy fats over fried foods and experiment with nuts, seeds, oil, avocado and even fish oil to get a slew of health benefits
savor the moments, enjoy the water, dance in the rain

Savor the Moments 

How often we get lost in the news reel notifications on our phone or our social feeds and miss out on the moments with friends and family (or sleep!). Instead of a connected-device coma, try being present in the moment. Actively listen to those around you. Take in your surroundings, sights, smells, and sensations. Savor the experience, even those that are unpleasant or downright painful. There are meaningful moments among the mire, and the time you have today will flit and float by. By paying attention, you live life more fully.

Take Twenty

Practicing guitar, coloring, journaling, breathing, sipping tea, walking, doing yoga, meditating. Whatever makes your soul sing, take twenty minutes every day and do it! Studies have shown that "indulging" in a hobby or a quiet time activity we enjoy benefits your whole body, including your nervous system and brain. Taking time to feed your spirit is as critical to your well-being as eating well!

take time to do something you enjoy every day
hug a friend every day, even if that friend is furry.

Hug it Out!

Hugs, as well as snuggle time with furry friends, have been shown to lower stress levels, increase immunity, and boost happiness! Phone a friend and having a few moments of connection if you can't wrap your arms around the person. It's amazing how much of our optimal well-being extends beyond our plate! 

We love hearing from you on the simple changes you make in your diet and lifestyle that add up! Let us know your favorites of ours and share your own by leaving a comment below! 

The Best Workout for Weight Loss & Long-Lasting Health

getting ready for a workout by lacing up running shoes on park bench

“What’s the best workout?” is easily one of the top two or three questions I will be asked as a Health Coach and Corporate Wellness Presenter no matter the speaking engagement, small group or 1:1.

Or often asked in a different way, “if I want to lose weight and stay healthy, what workout do I need to do?”

The answer is very simple, and it applies to everyone. 

The best workout you can do is… the one you’re going to stick to.

That’s it.

There’s not a magic bullet that is going to make the weight fall off and stay off.

Every body is different, and every body adapts and adjusts to activity types and intensities over time.

The exercise regimen you used to lose the first twenty pounds might not be effective against those last five or fifteen. Your metabolism normalizes; your muscles “master” the activity or workout.

There is no one “right” way to get and stay fit.

Whether you love CrossFit, or enjoy yoga, or mix up HIIT and LISS because you love a good acronym when you work out, DO THE WORKOUT THAT WILL KEEP YOU ACTIVE. Aim for thirty minutes a day. Then,  change it when you grow bored, or stop seeing the results.

Listen to your body. What do YOU need? What activity, exercise, or workout do YOU want to be part of an ongoing and lasting exercise regimen for the long-haul?

Work with a health coach to help you identify what you like and how to apply it to your life, or talk to your friends about what works for them, and then MAKE IT YOUR OWN.

That’s it. That’s the secret. Find what you enjoy, and try different things to keep activity a part of your daily routine.

We love to hear from you what’s working for you! Tell us what workouts you enjoy, your motivation to exercise and stay active beyond the fad workout, and how you, your friends and family create healthy activity in your lives! Leave us a comment and share this post with a friend who’s stuck in a workout rut!

Cheers to your health, wellbeing and longevity!

Relief for Extreme Fatigue & Chronic Stress

woman with arms outstretched in front of ocean with waning sunset, feelings of freedom and relief

Extreme fatigue is no joke. In the simplest, crudest of terms, fatigue (or any dis-function) is caused by stress, and stress is stress. In other words, whether the stress is chemical, physical, or emotional, your body does not differentiate one type from the other. The stress response is triggered, and your physical health suffers. In this post, we’ll talk about the three main categories of stress and some health and lifestyle tips, tricks and techniques to combat stress – and the resulting fatigue – without turning to coffee to make it through your day!

Types of Stress Defined

Chemical stress includes exposure to toxins, whether that’s mold in the house, inhaling cleaning supplies, heavy metals in our water, or even consuming foods or drinks (or prescriptions) with chemicals that are disruptive.

Physical stress can include working longer hours than you can sustain over the long-haul without necessary breaks, spreading yourself too thinly, not getting enough rest or nutrition.

Emotional stress may be rooted in a dysfunctional work environment, toxic relationships or in a phase of reshaping your identity. It can also occur as a result of any uncertainty related to an important relationship or factor of your life (i.e. raising a teenager, diagnosis of a loved one, stress in a marriage, etc.).

It’s important to understand the ways stress can manifest in your life, so you can begin to identify them, then manage them accordingly to avoid long-term problems. Any combination of these stressors, particularly experienced over a long period of time, takes a BIG toll on your body.

Breaking the Cycle

The more tired you are, the lower the threshold you have for any stress. Your stores of mental, emotional and physical energy are depleted, and you cannot function. The less you can function optimally, the more stressed you’ll feel, which will further exhaust you, causing more stress. What a vicious cycle!

Here are a few tips that can help you manage extreme fatigue and chronic stress:
    Deep breathing is going to be your active stress management partner forevermore. It activates the relaxation nerve (vagus nerve) and gets the parasympathetic nervous system online, giving the sympathetic nervous system (the fight-or-flight response one) a break.
    When you’re feeling stressed, or you feel your blood pressure rising or your chest tightening, breathe. Focus on the area that is tight or otherwise talking to you, and breathe into that area. Mentally picture your breath flowing into that area. If you can close your eyes, and do this for 1-2 minutes, you’ll feel the difference.  Do this for 10-20 minutes a day, and you may accidentally develop a meditation practice. 🙂
  2. Take inventory.
    What are your stressors? List them.
    What can you let go of or delegate? Which items or activities can you postpone, avoid or say no to?
    What can you reframe in your mind to give you peace? Is there a belief, attitude or assumption that crops up in the moments you feel most stressed that would be in your best interest to change?
    Be aware of the underlying causes and take steps to change them.
  3. Tend to your stressors.
    What jumps out at you from the list that you feel most compelled to address? Trust your judgment as a guide to what to let go of, what to say no to, etc.
  4. Consider a few lifestyle changes.
    • Clean up your eating and upgrade your diet of processed, non-whole foods (i.e. soda, “diet” versions of food, crackers, candy, etc.) for better choices. Focus your grocery buying on the areas of the grocery store that are along the wall, i.e. produce section, fresh meats/cheese (go as cage-free, free range and organic as you can afford), etc. Minimize the amount of boxed or bagged foods you buy, particularly if the shelf-life is longer than two months. By fueling your body with better nutrients, you will allay some of the stress that might be caused by what you ingest while also giving your body the building blocks it needs to better combat the stress in other areas.
    • Cut back on sugar, caffeine and alcohol, which are counterproductive to reducing stress and anxiety.
    • Swap traditional cleaning and gardening supplies for better, non-toxic alternatives. Breathing in the fumes, vapors and chemicals in traditional cleaning products can contribute to auto-immune and allergic responses and hormone disruption.
    • Cultivate healthier relationships with friends and family who leave you feeling better when your time together is done. Speak up about your needs and allow loved ones to help you, even if that means cutting you some slack when you turn down invitations.
    • Find social or community outlets that allow you to learn new skills, like meditation, yoga, knitting, etc.
    • Talk to your doctor about critical nutrients you may be missing, like omega-3’s, B12, Magnesium, Vitamin D and Iron levels, all of which, when too low, lead to fatigue and brain fog.
      • Take a good quality multi-vitamin as a start, along with probiotics, which improve gut health. Mental stability and immune strength start in the gut; take care of it, and it will take care of you!
      • Look into adaptogenic herbs that help support the adrenal glands, like ashwaganda, holy basil, and rhodiola.
    • SLEEP! Good gracious, you need sleep more than ever, and it’s ok to go to bed early, say no to happy hours and take a nap on the weekends! Listen to your body and balance the need for social and community support with your need for rest.

The Main Takeaway for Fatigue & Stress Relief

Life can be stressful, and those stresses can take many shapes. Your individual tolerance for stress is unique to you, as are the ways to find relief. Take what you can from this list, apply it and tweak it as you learn what works. You are the most qualified to assess what you need.

One last thought: Avoid comparing yourself to others to determine what is “normal” or what you “should” be able to handle. Listen to your body and your instincts when you’re hitting a threshold. Ask for help, and be kind to yourself in your thoughts and activities.

If you don’t feel right after cleaning up your diet and lifestyle after a few months, see your doctor and ask him/her to offer more than medications to help you navigate this phase of fatigue.  Reach out to a health coach, who can help you translate any diagnosis into tangible, actionable steps, so you are stepping into optimal well-being without a slew of Rx’s.

Know someone who could use some stress relief? Share this post with them! We love our community and the knowledge you share with us. If you have a favorite stress tip, drop it into a comment below.

Wishing you a life filled with greens and grace … and peace in your mind and body!

Additional Reading:

The Job Front | Finding a Path to Your Purpose through Strategic Career Mapping

A paved path with text overlaid, "The Job Front | Finding a path to Your Purpose with Strategic Career Mapping

In our The Job Front | Finding a Path to Your Purpose post, we have been exploring how you can evolve your work life to be happier and more aligned with who you are. Building on our last post, in which we worked through your inner workings and motivations using a creative exercise that helped you uncover what you need to be inspired and effective at work, we will take a more tangible, strategic approach to mapping your next steps.

Let’s get strategic.

Go online and pull together an idea of the jobs, titles, career paths, etc. that can take you from where you are to where you want to be.

For example, right now, you’re a copywriter, but you want to be a financial advisor. Or perhaps you are an entry-level project manager at an advertising agency, and you’re dying to be a Product Manager at Facebook. How will you get there?

Do the research to form an opinion of what possible career sequences could look like for you.

Make a list of possible stepping stones that will connect your current job to the ideal job, then break it down further into in-between roles that will get you there.

Include job descriptions, responsibilities you could hold, additional credentials or training you need/want, key networks or relationships to foster to get there (we’ll get to this part later), earning potential of each, etc.

Use the below chart for help.

A simple, effective charting tool to map your career path. Includes categorization of responsibilities, qualifications and other considerations as a way to get from your current role to the ideal position.










Career Mapping Chart

By using this career mapping tool, you’re building onto the new familiarity with your goals to outline the competitive landscape. You’re now armed with information.

You’re on your way!

The arsenal of insights & information you have gathered this week has not only helped you craft a plan, but also offered you a confidence boost as you reviewed all of that you have accomplished and how relevant your rich and varied experiences are to any role on the horizon.

What’s next?

Next time, we’ll lay the tactical plans to bring your strategy to life! Rather than identifying the gaps, you’ll recognize the experiences and expertise you have had that bring even more value to your next gig – whatever that may be!

As always, we love to hear your thoughts, your best practices, your tips, tricks and techniques – and so does our community! So please share them below, and if someone in your tribe, network, company needs a little direction, share this post. We’re stronger together.