How I stay sane

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Let me start by saying it takes effort. It takes conscious intention but it isn’t “work” once you develop habits around living this way. Also, don’t shoot for perfection — it’s not real.

I learned LOTS about living the right way when I had cancer. I prayed and meditated my way through that whole year and during those meditations, I got LOTS of answers and LOTS of divine downloads as I like to call them.

These “downloads” consisted of tips that came through in such a strong way that I had no doubt about the message. They were answers about life and how I was supposed to move forward and live it. Not only live it, but live it the way I should have been living it all those years prior! But, I would have to let go, surrender and say goodbye to the old me and my old ways of thinking first. I give my tough love approach below because I love you!

Here are my most precious tips that bring value to my life:

1. Make time for self-care. Self-care is anything that takes care of YOU. Yep, just YOU. It’s not selfish, it’s a necessity. Let me repeat that, it’s a necessity. Self-care is the act of doing things that fill up your cup, bring you joy, allow you to rest or regroup. *essential for your health.

2. Eat whole, unprocessed foods. It should be a no-brainer, but apparently it’s not. Basically, stop eating crap. Do you know how many people I help with nutrition who just aren’t willing to do this? It is single-handedly one of the most effective ways to take your life to the next level! Eat foods as close to their natural state as possible. Do the work to find out which foods aren’t helping you and stop eating them. (an elimination diet helps). 80% of your health = proper nutrition and the other 20% = things like exercise, self-care, community, relationships, etc. Find healthier replacements for foods you consider cheat foods. Cut out dairy, it’s not made for humans. Cut out refined sugar (you won’t crave it after 3 days). Limit alcohol. Remember, I love you! *essential for your health.

3. Move your body. Find a way to move your body daily. If you don’t have time to workout (I don’t want to hear about it because if I, as a single mom who works full time can do it, so can you. And yeah….it’s hard). Do anything. Walk, take the stairs, park far away from the store. What I do specifically: I walk for 10 minutes, twice a day at work on breaks. I take the stairs every time I can. I do squats at my desk and pushups against my kitchen counter. I make time to walk 4 miles once a week on a weekend morning and maybe again during the week if I don’t have a conference call in the morning. I do a 10 minute HIIT workout 3 times a week, yoga at night occasionally and that’s it. Little bits here and there, when I have time (and sometimes I’m not successful). The rest is all nutrition, eating right and striving to drink 2 liters of water a day. And…since I’m eating like Jesus 80% of the time, I can afford to have a vegan/gluten free macaroon here and there. 🙂 *essential for your health.

4. Self-Development. I love self-help stuff. I think it’s amazing, helpful and allows you to expand beyond your self-made limitations. Also, I read that all successful people do self-development so I started doing it for that very reason. I listen to 2 hours of podcasts during my daily commute time. I watch YouTube videos and read books. It’s awesome. Spiritual growth is cool. 

5. I’m grateful and mindful. I write in my gratitude journal daily, start each prayer without asking for something but saying thank you for something instead, I meditate and I’m mindful of my actions and attitude. If I notice I’m not in my “flow” state then I make some changes. I choose only funny or uplifting things to watch because your mind takes cues from what you watch, I try to stay away from gossip (I know, it’s hard, we all do it), and I surround myself with awesome high-vibe people. When I’m in a bad mood, I change it by listening to a good song, or watching something funny or being grateful. Works like a charm. If I start to feel like I am getting stressed, I adjust my reaction (meditation teaches you how to do this by re-wiring your brain which in turn, makes you a more peaceful, less reactive person). I love you! *essential for your health.

I don’t want to look back on my life and have regrets so I try my best to live each day with enthusiasm. I do the things I want to do NOW, visit the people I want to see NOW, and focus on the things that are important to me NOW. Who knows if you’ll get the chance to do them later, you know?

Bonus Tip– don’t overschedule and overload your life with too much. Say no more often. Leave room in your schedule for time to laugh and chill. It’s imperative. 

There’s my blueprint! Hope it helps.

xoxo – Heather

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Minimalism – what’s the hype?

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Minimalism has become the next “people going vegan.” It’s trendy, it’s hot and there’s a reason: it’s awesome! It created one of the most pivotal shifts in my life and I want to share that with you, because I know you’re curious! I get asked about it as frequently as I get asked about recipes/food. *I will try to do a YouTube video on this soon.

Minimalism is learning to live with less. But, so much more!!!

Its philosophy is based from living with less and removing things from your life that don’t add value….sometimes that even means letting go of people who don’t add value to your life. 

Ever hear of a book called “The life-changing magic of tidying up” by Marie Kondo? She started a revolution with her book about de-cluttering and thus created a frenzy of people who wanted to become minimalists. I will point out that minimalism isn’t all or nothing, “I have to sleep on the floor and only own 5 shirts”…no, it doesn’t HAVE to mean that unless you want that….it’s de-cluttering your life in a way that works for you.

Here are some amazing benefits of minimalism:

  1. Clarity of mind
  2. Less stress/anxiety
  3. Better Health
  4. More Freedom
  5. More Time
  6. Greater Purpose
  7. Extra Money
  8. Family Closeness
  9. Easier to Clean
  10. Good for the Environment

When you begin to incorporate a more minimalist life, you start by taking inventory of what you own. Marie Kondo suggests going room by room (start with your closet), and putting things into 3 piles: one pile to trash, one pile to keep and one pile to donate. The pile you keep should only be things that bring you joy or that you really need. Learning the difference between needs and wants will get you everywhere. It starts to affect your shopping habits too, which is awesome!

Sentimental items that aren’t doing anything for you but taking up space should be donated. What?? Yep. She suggests taking a photo of the item so you can still “have” the sentimental value, which is genius because really, what’s the difference from looking at a photo of something you don’t use from looking at something you don’t use in person? The moral of the story is, you don’t use it so get rid of it.

I cannot tell you how LIBERATING and ADDICTING it is to start living this way. It completely changed my life!! I started in 2014 when I was pregnant, when I started to hear about Marie Kondo’s book and started researching on my own. My first thought was “yes, this resonates with me” followed by “how on Earth am I going to be a minimalist with a baby?” But, I figured out ways to do it.

It feels SO GOOD getting rid of “stuff” that isn’t bringing us joy or happiness. Material possessions do not bring us happiness, happiness is found within. Does this mean you can’t keep that Louis Vuitton purse? Of course it doesn’t, keep that beauty….but only if you actually use it.

I noticed a difference in my frame of mind instantly, once I started going through my apartment and downsizing. You feel the calm energy of the space open up, you feel lighter and it actually affects your mindset and brain! It spreads to other areas of your life, like your schedule, your activities and work. You don’t feel as stressed and I think it definitely has connections to feng shui principles.

This post could go on forever, I am SO passionate about minimalism. Do you think you’ll give it a try? Do you have any questions about it that I can help answer?

xo

Heather

 

 

 

 

 

Lavender oil uses


Lavender oil has so many uses! It’s such a versatile oil. Here are my top 4 ways to use it:

1. Diffuse or spray on your pillow to enhance sleep quality.

2. One of the only safe oils for babies/kids. *Dillute* and use on bottom of feet to promote sleep. Diffuse in their room at night but put the diffuser across the room to make sure they don’t have a reaction. You never know!

3. Rub a drop in your temples for headaches or migraines. 

4. Apply directly to burns/bites to soothe pain and aid in healing.

Hope you enjoy! 

Are you lovable?

  
Love is powerful! The most important kind is self-love. You have to become the type of person that you can love when you look in the mirror. THEN, you’ll have the ability to love others. Are you lovable to yourself? 

Xo, Heather 

My book is on Amazon!!!!

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Hi Guys! I’m so excited to announce that my book “The Powered Life: A Natural Approach to Whole Body Wellness” is now available for purchase on Amazon!!!!!! The book introduces you to living your best and healthiest life and living on purpose. It includes topics on mind, body, fitness, nutrition and recipes as well. What an exciting day and accomplishment! I just feel so lucky to be to share this message with the world. I really hope it can help people in some way.

I hope you’ll give it a chance and read it! Click the link below:

http://www.amazon.com/Powered-Life-Natural-Approach-Wellness/dp/1511740043/ref=sr_1_4?ie=UTF8&qid=1454038866&sr=8-4&keywords=the+powered+life

My word for 2016

  
Instead of a resolution, I always pick a word for the new year. The word serves as inspiration & intention for that whole year. My word for 2016 is: CREATE. I want to focus on my goals more this year and I want to create. What is your word?

Our holiday in Tahoe

  
I’m a little late getting this post up but we had a recent family trip to Lake Tahoe during Thanksgiving & it was a white Thanksgiving! There was so much snow & it was sooooo cold. 

It was nice to have a change of scenery and hang out with cousins AND it was Ava’s first trip to see snow. 

There’s so much to be grateful for. I just found out a few days before Thanksgiving that I’m still cancer-free, 2 years in remission! This was the best news in the world. It’s not easy living with that in the back of your mind but I’ve chosen to always live for each day & to not think about that. What a blessing it is to have my sweet girl & to be alive and healthy.

What did you do for the holidays??

   
    
    
 

My Summer Faves

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Summer is one of my favorite seasons….Fall being the other if I had to pick. I think it’s the fact that I love being warm and the warmer weather just suits me better.

I put together some of my summer faves so I’ll get right down to sharing!

1. Fruit! – I always start my day with fresh, organic fruit. After I eat my fruit, I usually eat some gluten free steel cut oats or a smoothie. Refreshing, so good for you, hydrating and good for your digestion.

2. Aviator Sunglasses – I never liked aviators until I found a pair that fit my small face! They always looked gigantic on me and then I found a pair of Tommy Hilfiger ones at TJ Maxx that were extra small! I love them since they have thin stems that allow me to wear them under a hat and they don’t give me a headache like most other sunglasses that have thick and bulky stems.

3. 100% Pure Fruit Pigmented Blush – I am obsessed with this beauty brand. They are the caliber of quality I look for when I need makeup since I can’t use traditional, chemical-laden products. They have amazing makeup made with fruit pigments and it’s surprisingly long-lasting. They also do skincare, haircare and a baby line! They have an online store as well as select store fronts in major cities.

4. Book: The Longest Ride by Nicholas Sparks – I know, totally cheesy Nicholas Sparks book but I actually enjoyed this one. I haven’t read a whole ton of his books because they usually aren’t my cup of tea but this one is about a hot bull rider/cowboy, come on! I also saw the movie which I really enjoyed as well.

5. Favorite Smoothie Recipe – I made a smoothie a month ago that knocked my socks off. I don’t know if it was because I’ve never really used this in a smoothie but I was amazed at the flavor. I’m pretty gaga over papayas. I LOVE them. I let one ripen very well and then mixed with with 1 cup of pineapple chunks, coconut water and a gala apple. It’s so simple that it’s hard to believe how amazing it was, but it was! Try it out this summer. Papayas are usually ripe and ready when they are softer to the touch and start to give off their natural papaya smell.

Hope you enjoy! xoxo

How to shop at Whole Foods Market on a budget

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So…..Whole Foods makes me happy. I don’t know if it’s because it’s the kind of store where I can walk in and find so many things that I can actually eat or if it’s just pretty and shiny and full of natural goodness. I will admit they’re not perfect, but I’m still a happy customer.

What doesn’t make me happy is the price tag. I have been willing to pay a premium for healthy food all of my life but now that I’m having a baby, things are going to have to change because I’ll be on a strict budget. I will no longer have the luxury of getting a $12 salad for lunch whenever I want because if it’s between diapers and a salad, guess who will win? I’m not going to lie, it can be more expensive to buy organic, but it doesn’t have to be and it also depends on what you’re buying.

I’ve done so much research on how to stretch my dollar at Whole Foods and here’s what I came up with:

1. Look for the coupon and “weekly buys” newspaper right inside the door as you walk in or by the bathrooms and bulletin board area. It will show you what’s on sale and give you tips to shop. You can also view and print these coupons from home by clicking: http://www.wholefoodsmarket.com/coupons

2. Follow your local Whole Foods Market on social media! This is a huge trick Iearned and it’s how I found out they were having a 40% discount sale on my favorite natural skincare line. They’ll post about what deals they have going on. Sometimes you have to follow the Whole Foods Market for your region if your actual city doesn’t have an account.

3. BUY IN BULK. I learned this and it really saves me money! Everything in dry goods that you like should always be checked in the bulk food aisle to see if it’s available there because it will be dollars cheaper- no lie! Also, if you buy a product by the case, you’ll also usually receive a 10-15% discount.

4. Go to the salad bar on WEDNESDAYS. It’s discounted. This made me so happy when I found this out.

5. If you’re buying meat, the more you buy, the bigger the discounts so just freeze the meats you won’t be using right away and save some cash.

6. Yellow signs in the store signal sales and how long the sales are good for. That way you can plan ahead.

7. Whole Foods has high standards for it’s non-organic, conventional foods too. Sometimes farmer’s are organic but they just can’t afford the organic label so feel better that you’re probably still getting a good product.

Whole Foods has committed that by 2018 all labels in the store will have to be up front about whether or not the food item contains GMOs. This should be standard.

I hope this helps you all! Happy Shopping.