10 Things to Keep in Your Pantry if You Want to Make Healthy Meals Fast

The better your kitchen is stocked, the more choices you will have at dinnertime. Here is a list of 10 things to keep in your pantry if you want to make healthy meals fast.  Most are shelf-stable, but a few require refrigeration.

10 Things to Keep in Your Pantry if You Want to Make Healthy Meals Fast

  1. Canned or aseptic pack beans: versatile and convenient. Beans like chickpeas, kidney, cannellini and black beans add protein and nutrients to salads, pastas, quinoa or rice dishes and soups. Puree them to make dressings, sauces, and dips. For veggie burgers, mix with cooked rice or quinoa, mushrooms, sunflower seeds, or nuts.  Mash, shape and bake until crisp on the edges.  The recipe here is one of my favorites – if you try it, post a picture to Facebook or Instagram and tag me!
  2. Bottled/Jarred pasta sauce: great for a quick and easy pasta meal (avoid hidden sugar by reading labels!) To make sauces taste fresh, sauté minced garlic in olive oil, add the sauce and simmer. Season with dried herbs like cumin, smoked paprika and cayenne. Top with fresh basil.  A splash of wine can deepen flavor further.
  3. Quick-cooking grains and pastas: rice noodles, kelp noodles, konjac noodles, quinoa, pre-cooked brown rice, chickpea pasta, soba (buckwheat) noodles. Toss with olive oil or sauce.  Cold noodle salads with peanut sauce, sliced veggies, and torn basil.  Add to broth with a baby spinach for a quick soup.
  4. Oats: Blend oats with water to make creamy oat milk.  Mix with an equal amount of water before bed and you will have breakfast ready to go. Roll oats with nut butter and hemp seeds to form snack balls.
  5. Cooked polenta: available in a log shape that you can open and slice. Great topped with marinara sauce, chili or sautéed greens and veggies.  Polenta can be cut into crouton shapes, baked until crispy and used as a crunchy topper for salads and soups!
  6. Hemp hearts: Neutral, almost nutty tasting plant protein with healthy omega-3 fats and micronutrients. Blend with water for hemp milk or a smoothie base.  Make dips and dressings by blending with a little water until smooth.  Season with salt, pepper, and herbs for a variety of flavors!  Sprinkle on salads.  Mix with herbs and sprinkle on pasta for a cheese alternative.
  7. Boxed coconut milk: I love boxed coconut milk for a couple of reasons.  First, it is easy to separate the coconut cream from the coconut water.  Coconut cream makes a quick dessert topping sweetened with a little stevia or maple syrup.  Make a yogurt substitute by mixing coconut cream with a squeeze of lemon juice and the contents of a probiotic capsule.  The versatility does not stop there.  Coconut milk can be blended with any fruit you have on hand to make a simple smoothie.  It is a great addition to a lemony broth for noodles; just add a sprinkle of chili pepper for a Thai inspired noodle dish!  Add curry powder and a bit of plain tomato sauce for a delightful curry sauce that you will want to lick off the spoon! (The brand I linked is my favorite – no additives or preservatives.)
  8. Coconut wraps: A shelf-stable pantry alternative to tortillas. Make burritos, fajitas, and quesadillas.  Use them for wrap sandwiches, layered casseroles, or super thin and crispy pizzas.
  9. Jarred artichoke hearts: These tender veggies have great flavor and can elevate a dish from familiar to fancy!  Drain, rinse, and eat.  Add them to pasta, salads, or toss with beans to make a simple meal.
  10. Nuts: Walnuts, pistachios, almonds, pecans, cashews… Add these to salads. Blend with beans for a creamy dip or dressing.  Chop fine and add to veggie burger mix for better texture.  Make nut milk.  Blend with broth and white beans for a creamy soup.  Chop and mix with minced mushrooms, onion, and taco seasoning for an easy raw taco “meat.”

 

Build Your Pantry

Take the stress out of mealtime.  Start building your pantry.  Adding shelf-stable items that are versatile can make mealtime a breeze.  It is also a comfort to have staples on hand that are not only nourishing but also tasty.  Start with these 10 things to keep in your pantry if you want to make healthy meals fast.  Check back for the next blog in this series that will share fridge and freezer basics.

 

Get More Great Tips AND Recipes

I love helping to take the stress out of mealtimes!  If you have not already, signup for my mailing list below to get exclusive recipes and more simple strategies like this list of pantry staples.  I want to help you use nutrition to support and improve your health.  We are in this together!

 

 

 

 

 

 

This Epsom Salt Bath Helps Relieve Stress

Think a bath is too simple to ease stress?  Think again!

Does a daily bath seem like a leisure-time indulgence?  Did you know that something as simple as an Epsom salt bath can actively help relieve stress?  It’s true!  This simple self-care technique not only feels great but also supports your health.  So, let’s talk stress and solutions!  Let’s talk self-care… I’ve seen the way people roll their eyes when talk shifts to self-care, and I bet you have too. In some ways, self-care feels like a four-letter word because it’s gotten this rap as being something self-ish and self-centered (as if those are always bad things?!)

As a Certified Functional Nutrition & Lifestyle Practitioner, Certified Holistic Health Coach, Aromatherapist, Reiki Master and Laughter Yoga Teacher, I talk to people everyday who are trying to figure out how to relieve stress and live healthier. And one common denominator in most of my clients lives is STRESS!

Of all the burdens on the body, it’s stress that tends to make people feel unwell and stress that perpetuates the cycle of neglected nourishment and neglected self-care. The stigma around self-care is that we’re somehow selfish or self-centered or self-absorbed rather than being giving, nurturing and caring for others in our world.  So, we side-step the basics needed for our own well-being under the guise of being strong and selflessly caring for others. How backwards it is that our perception of self-care can make us feel as though we don’t deserve the same care and compassion that the world expects us to provide for others!

You’re Invited!

I’m going to invite you to stop sabotaging self-care, to re-member yourself, to restore your commitment to your own health and well-being, to nourish and tend to your spirit, your body, your self.

One of my favorite self-care strategies is to soak in a deliciously steamy tub. I love adding Epsom salt (magnesium sulfate) and baking soda to create a relaxing, silky soft soak.

Your skin will absorb some of the magnesium from the Epsom salt, which can help relax your muscles; the baking soda may help neutralize bacteria and fungus while calming skin irritation and lifting oil and debris.

Together, the Epsom salt and baking soda create a delightful tub.  Aromatherapy can amplify relaxation.    Adding a few drops of essential oil to the baking soda before stirring it into the water can enhance your experience.  Roman Chamomile and Lavender are my favorite essential oils for relaxation.  A drop of Eucalyptus or Frankincense may be added to ease congestion and support the immune system.

SIMPLE DETOXIFYING EPSOM SALT BATH

2 cups Epsom salts
2 cups Baking Soda
Optional: 5 drops pure essential oil (add these to the baking soda before adding to the bath)

Add the ingredients to a bathtub filled with warm water (not too hot!).  Soak for 20 minutes.

To take it to the next level, dim the lights, set a candle on the counter and turn on your favorite piano music.

Take your time.

Reclaim self-care.

It’s a strategy for health.  It’s nourishing.

Recharge your batteries.  You absolutely deserve it!

P.S. Click here to get more FREE goodies to help you reclaim your health… right now! Some of my best tools will be delivered to your inbox within hours!

P.P.S. You might also be interested in this post

Six Tips to Keep You Safe and Savvy in the Kitch

Six Tips to Keep You Safe and Savvy in the Kitch

When you think about kitchen safety, your mind may jump to burns and cuts, and while those certainly are serious, I want to share some insights that will help keep you safe.  Prep, storage and surfaces are as important to kitchen safety as knowing how to work around flames.  So… let’s dig into my top 6 tips for kitchen safety:

My Top 6 Kitchen Safety Tips

1. Clean Up
Ensure your foods and surfaces are free of germs, pesticides & toxic chemicals by using natural cleaning products.  Bacteria and viruses can live on surfaces for a surprisingly long time: Research shows that Salmonella and Campylobacter survive for short periods of around 1 to 4 hours on hard surfaces or fabrics. Norovirus and C. difficile, however, can survive for much longer. In one study, C. difficile was shown to survive for 5 months. Norovirus can survive for days or weeks on hard surfaces!  

Washing fruits and veggies before you eat them not only takes care of surface dirt and dust, but can safely wash away many germs too. Unfortunately, things like E.Coli cannot be washed away.   Dr. Robert Brackett, the Director of the Institute for Food Safety and Health at the Illinois Institute of Technology explains, “once the bacteria have attached themselves to the surface of a vegetable, they become much harder to kill.”  When bacteria attach to a surface, they produce a substance called “biofilm,” which encases the bacteria in a sort of shell and helps them stick to whatever they’ve latched onto. Biofilm keeps the bacteria from being washed away and also protects them from chemicals that could kill them.  In other words, adding a few drops of bleach to the water you use to wash vegetables will kill any bacteria in the water but won’t do much to the bacteria on the vegetables.

E. coli doesn’t just sit around on the surface of vegetables, either. The bacteria can also penetrate into the interior tissues of the plant, where nothing can reach them. 

So, the bottom line is that you can and should wash your produce… but there are some things that even washing won’t fix.  Good growing practices, transportation and storage all help. 

Hand washing is also key to safe and healthy cooking!  Washing with soap and water for 15-30 seconds should remove 90-100% of any bacteria and dirt on your hands.  Be sure to lather up AND use a rubbing/scrubbing motion on your palms, top of your hand, between fingers and under your finger nails.  The physical action of washing is as necessary as the soap, so think of good hand washing as a coordinated effort between soap and action!  In a pinch, an alcohol-based hand sanitizer can help you kill pathogens on your skin… but hand washing is always preferred!

As far as surfaces and produce, this is what I do:

  • I like this spray for counters but I also make my own counter cleaner with raw apple cider vinegar and hydrogen peroxide.
  • I use this wash to get my produce clean and free of waxes and pesticides. I rinse with this or soak hard-skinned fruits & vegetables in a bowl of cool water to which I’ve added a splash of raw apple cider vinegar and some baking soda.

 

2. Choose Safe Materials
Cutting boards come in various materials and in many cute shapes and sizes.  Use the wrong material, though, and you risk getting sick.  Therefore, let’s talk about what materials make for safe cutting boards.  BPA free plastics are one option, and there are companies that make cute colored ones that are popular.  I prefer tempered glass and while some people may wonder about durability, I’ll tell ya that my favorite board was a wedding gift almost 22 years ago!  Go glass, I say!  It’s eco-friendly to boot!  Wood is my second choice.  Bamboo is a renewable and sustainable option.  I like olive wood and maple boards too for veggies, fruits, nuts and grains.

 

  • When prepping raw meats or fish, it’s important to use a non-porous cutting board.  This is the non-porous board I use in my kitchen.
  • Wood boards are great for preparing veggies, fruits, nuts and grains.  I love this board!

3. Respect Raw

Raw, whole foods should be a part of every healthy diet.  With a little know-how, you can ensure that what you’re eating is as safe and healthy as it can be!

Raw veggies:
According to the Virginia Cooperative Extension, “Once microorganisms contaminate fresh produce, they are difficult to wash off. Therefore, it is important to prevent contamination in the first place! Washing (with clean running water) can reduce the number of bacteria on produce by 99 percent; however, this does not guarantee that no pathogens are present. Pathogens, even at low numbers, can still cause illness. Using proper temperature control and cleaning and sanitation practices can reduce your risk of foodborne illness.” (source: https://www.pubs.ext.vt.edu/content/dam/pubs_ext_vt_edu/FST/FST-234/FST-234-PDF.pdf)

 

Raw meats and seafood:
Meat and seafood should be wrapped separately and transported home from the market in it’s own bag. Once home, keep one shelf or one set of storage containers specifically for your raw meats and seafood.  While I am plant-based, my family enjoys some animal protein, so I am careful to follow this rule — lots of fresh veggies, greens and fruits go through our fridge so I need to be sure that it’s a safe, clean environment.

General rules:

  • Do not wash produce until you are ready to eat it.  Washing and then refrigerating adds moisture that can cause the produce to rot or harbor bacteria.
     
  • Refrigerate perishable produce (such as strawberries, leafy greens, precut and ready-to-eat bagged produce, etc.) in a clean refrigerator at 41 F or below to maintain quality and safety.

     

  • Discard produce if it has not been refrigerated within four hours after cutting, peeling, or
    cooking.

     

  • Store raw produce on shelves or in bins above meats, poultry, and seafood to reduce the risk of cross-contamination from dripping juices.

     

  • To maintain freshness and quality, place your produce in perforated bags when refrigerating.  These cotton mesh ones are what I use (they wash beautifully and last!)

     

  • Store produce that does not require refrigeration on a clean countertop or in a cupboard or pantry out of direct sunlight.  Farmer’s Almanac created a list of foods that don’t need to be in the fridge — read it here.

     

  • Separate the produce that releases ethylene gas during ripening (such as apples, pears, bananas, and mangoes) from other produce to extend its shelf life by preventing premature spoilage. This can be done by placing it in a separate refrigerator bin or by storing those fruits in “green bags” or “green bins” like these…

Tip:  I bring a cooler that has a couple of big frozen ice packs in it when I go to the market in the summer.  Makes it easy to store perishable foods for the trip home while keeping them cold.

4. Take Care of Leftovers

  • Refrigerate or Freeze Leftovers Promptly — to reduce the chance of bacteria growing, get your leftovers into the fridge or freezer within two hours of preparation (or one hour on days over 90º F). Any perishable foods sitting out at room temperature for longer than two hours should be discarded.
  • Reduce Temperature of Hot Foods Quickly — this discourages bacterial growth. To speed the cooling process, separate large quantities of leftovers into smaller containers. It is okay to place hot leftovers directly into a properly operating refrigerator, provided large quantities have been divided into shallow containers for quicker cooling. Leave hot foods partially uncovered while cooling, and then cover them completely once they reach 40º F or freeze.
  • Reheating — When reheating leftovers, get the internal temperature to at least 165º F before eating it. If using a microwave, stir the food periodically to help promote even reheating. Frozen leftovers can be thawed in the refrigerator for reheating later. You can also use a microwave to thaw frozen leftovers if the food will be consumed right away.
  • 3-day/3-month rule — If you haven’t eaten your refrigerated leftovers within 3 days, toss them.  For frozen leftovers, 3 months is the general rule of thumb.

5. Stay Sharp!

When my dad was teaching me how to cook, one of the first lessons was knife safety and knife care.  Respect is the name of the game with a knife.  I recommend having these knives (I use the first 3 regularly, but you may want the 4th!):

1. Chef’s Knife  (8” or 10″ — or both) — this is what I use for most prep work.

2. Paring Knife  (3”) — perfect for small jobs like hulling and slicing a strawberry, or peeling an apple. It’s also a good knife to have children use when they first start learning to work with knives – it allows their little hands to have more control.

This set of 4 utility paring knives will fast become your favorite in the kitchen!

3. Long Serrated Bread Knife — um… perfect for slicing bread… and exceptional for slicing tomatoes!  This one is light-weight and durable.

4. Slicing/Carving Knife (10”) — this is the one that I have but don’t use much.  If you cook meats, you will want this as it slices and carves better than the others.

 

I hope my Six Tips to Keep You Safe and Savvy in the Kitch help you enjoy season after season of safe, satisfying kitchen time. 

Healthy happens here… healthy food choices, healthy connections… it’s all self-care when you boil it down.

Now, if you’d like to enjoy some recipes to highlight the last of the fresh summer produce I’d like to offer you the opportunity to explore my favorite tasty summer dishes, cleanse your body and relax your mind with my signature Summer Cleanse.  Even though the days are not quite as hot as midsummer, the body can use the bounty of nutrition still coming from our summer gardens, Farmer’s markets and CSA’s! Let me help you take the guesswork out of health!

The Fall Detox/Whole Food Cleanse begins October 3rd and doors will be opening soon.  In the meantime, give your body the gift of summer loving with the Summer Detox —   I think it’s the perfect 7-day plan for these late Summer days!  Enjoy $30 off the Summer program in this End of Season FLASH SALE (only available until 9/18/19!)  Scoop it up for $67 for the next two weeks only! 

While you’re waiting for the Fall program to open, join me for a delicious blend of smoothies, juices, soups, salads, snacks, desserts, and other simple, satisfying, nourishing recipes.  Besides the tasty food, your digestive system will enjoy much-needed summer vacation and restoration.  You’ll release some of that BBQ bloat and the inflammation brought on by the summer ice cream stands!  You deserve to feel lighter heading into Fall.  So, join me for this fabulous week of recipes and coaching.  Let’s get together and get our glow on!

We all need a little of that!

 

Get the Summer Reset before time runs out!

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Beyond Food: How Smiling More can Improve your Health

I’ve been wanting to start this section of the blog for a long time.  I’ll be using the Beyond Food columns to share information about things you can do to nourish yourself and improve your health that are not food.  Let’s explore the many things that can nourish us… starting with a smile!

Back in 2012, researchers at the University of Kansas found that smiling has a positive effect on our happiness and physical health.  In the study, they measured how participants responded to stress while making a fake smile, creating a real/natural smile and then while having a neutral face.  The results showed that smiling during a taxing task—not just after—can help the body and mind recover more quickly from the stressful event.  Previous studies have shown similar benefits that last after stressful events have passed.

Bottom line.  Smiling is good for you.

Let’s look at some of the reasons WHY…

When you smile, your body releases endorphins.  Endorphins are responsible for making us feel happy, and they also help lower stress levels.  The movements of the muscles in your face are interpreted by your brain, which in turn releases endorphins.

Faking a smile (or a laugh) works as well as the real thing—the brain doesn’t differentiate between real or fake as it interprets the positioning of the facial muscles in the same way. This is known as the facial feedback hypothesis. The more we smile and laugh, the more often we feel happier and relaxed.

  • endorphins act as the body’s natural pain killers. Laughing and smiling can be very effective in chronic pain management.  It also helps with short term pain issues. 
  • endorphins decrease cortisol. Cortisol is a hormone that becomes more active when we feel stressed.  It contributes to unpleasant feelings and anxiety but also impacts heart rate and blood pressure. By lowering cortisol and keeping it balanced, we can reduce negative feelings and feel better!

Smile more often:

  • Smile and laugh regularly. Your brain does not know the difference between a fake or real smile, and by doing so more often you will feel better, and become more likely to smile and laugh more spontaneously.
  • Try to smile when you are in the midst of something challenging.  Personally, I think about something that makes me genuinely happy and I lift the corners of my mouth, soften my eyes and smile into the thought… but the research shows you can just make a smile and go from there.
  • Spend time with people who smile.  Just like laughter, smiles are contagious… it is hard to keep a straight face when people around you are smiling.

Healthy Eating Tips for Vegetarians

Whether you’re curious about Meatless Mondays or wondering what plant-based eating is all about, you’re in the right place.

I get questions about plant-based nutrition all the time. Has your child has just declared that they’re vegan or did your doctor recommend you eat less meat or have you read about the health benefits?  Whatever your reason… I’ve got a sweet little handout for you!

Get your handout!

Download “Healthy Eating Tips for Vegetarians”

Using a Vision Board to create the life you want

Vision boards are coming in hot as 2019 is kicking off.

I don’t know about you, but I’m seeing them all peppered in popular mags and posted all over social media.

Are you curious?

If you are looking for a new way to help keep yourself focused and directed towards your goals (life and health goals!) while engaging your creative juices, then read on and get ready to gather up your glue sticks.

Here’s what you need to do to make a simple, kick-ass vision board.

While most people think of vision boards as a way to manifest the life and lifestyle they want, I think there’s deeper potential here.  As you read more, I want you to really consider not only the life you want — the vaca’s, the spouse, the house, the dream job — but also the health you want and how you want to feel.  By adding intention and getting crystal clear on your vision for your whole self  {mind-body-spirit}, you can begin to use a vision board as a holistic tool that supports hope, healing, and happiness rooted and aligned with your life.

Make your intentions clear

Before you go gathering supplies like a Robin in Springtime, it is important to identify your goals and intentions. That means getting real with what you want to achieve and then thinking about how you see yourself getting there.

Your vision board goal can be one thing, like running a marathon or publishing a book or it can be more of a life vision, like living on the beach, working from home, having a successful business, travel…

You get to define your vision, but whatever it is, I want you to really want it, and I want you to round it out.  That means doing a deep dive with details.  

Write it out.

Sleep on it and get to the point that when you see your goal in writing it makes you feel alive.

Once you’re clear with what you want, write down the kind of feelings do you want to encounter along the way.

How do you want to feel when you have accomplished the goal?

Take THAT feeling, as if you have already achieved it and ask yourself what your days look like as a marathon runner/an author/a CEO/ a rockstar?

  • How do you live? — what time do you get up and go to sleep, what do you do for transportation? Do you travel or are you a homebody?
  • Where do you live? — is there a particular climate, culture, specific place?
  • What does your home look like, smell like, feel like?
  • Who is by your side? — describe the person, people, animals, etc even if you don’t have a specific someone in mind; how do these companions make you feel and how does your relationship and commitment to and with them look and feel?
  • What food nourishes your body? — do you cook, do you care about local, organic, paleo, plantbased, etc?
  • What do you do for fun?
  • What do you do for self-care? — how do you take care of your body, your mental health, your emotional well-being?
  • What do you do to challenge yourself? — in relationships, business, learning, spiritual growth?
  • How does your life feel? — relaxed, care-free, focused, adventurous, spontaneous, planned?
  • How does your body look and feel? — and what do you do to foster that?

Work it out. See your life as if you are where you want to be.

Once you’re clear, write it down. Write it ALL down.

  

Collect supplies

Many of the supplies you need for your vision board you may have just lying around the house, but you may also need to procure the pictures that really capture your vision. The internet is great for image searches. Your local library or bookstores may help with finding books or periodicals that depict your vision in a way that really resonates with you. If you find an image you like, snap a picture of it or make a color copy for your personal use.

The key is to find pictures that evoke the feeling or the scene you envision.

These are the basic supplies needed:

  • Blank art book or Posterboard
  • Glue or pins
  • Markers, pens, and paints
  • Colorful or plain paper
  • Magazines, newspapers, books that can be cut up, and journals
  • Scissors

 

Create

Follow these steps to create a kickin’ board.

Step 1: Make space

When you are clear with your vision and intention and you’ve gathered your materials, it’s time to carve out a comfortable space to make your board.

You want to be able to spread out and see everything that you have. A big table or even the floor can be great!

Continue to create your space by playing your favorite music, pouring yourself a cup of tea or glass of water, diffusing an uplifting oil blend or lighting a candle to help you relax and tap into your positive energies.

 

Step 2: Choose your images and words wisely

On your vision board, you can use words and images that you can easily relate to and that will help motivate you toward your goal. Cut out the images from magazines and newspapers or use some of your own photos. Everything you put on your board should be appealing and attractive to you in one way or the other.

Refer to the words you wrote down as you were getting clear on your vision.

Let those words guide you into alignment with the visual piece of this project.

  

Step 3: Placement

 Once you’ve chosen materials that match your vision, spread them out.

With a quick glance, go ahead and select a few favorites.

These are the pieces that you should place prominently on your board.

Before pasting anything down try to arrange them in a way that makes sense to you; there may be images that go together or things that may come first as you step closer to these goals.

Leave out images or words that have a negative impact on your feelings or make you feel unmotivated about your goals. Vision boards are not the place for tough love or any kind of blame or shame game. They are about creating a depiction of what we want rather than what we don’t want.

 

 

 

Working with your board

Your vision board is designed to be a visual reminder of the life you want. It’s also one piece of a dynamic relationship.  Without action on your part, the board itself is meaningless.  Wanting change while doing nothing to achieve it won’t get you anywhere.  The idea behind the board is that you are taking the steps to define and clarify your wants and needs, depict them and get yourself in gear.  Here’s how: 

Step 1: Hang it

Hang it somewhere you can easily connect to it every day.

Popular places to hang vision boards include a bedroom wall, closet door, near the bathroom mirror or even in your kitchen.

Techy tip: snap a pic of your vision board and connect with it on your smartphone or tablet when you have a moment in between meetings or while you have downtime.

Step 2: Notice and heal

When you look at your board, NOTICE how you feel.

Let’s sit with that a minute.

Look at your board, breathe in as you take in the images. 

Take your time. 

Where do your eyes linger?

Note any resistance or constrictive feelings that arise when you look at the board.

These are areas that will need more work.  Even though you desire whatever it is, you also harbor some sense of not deserving it or not believing that it is yours.

Resolving those feelings removes the obstacles keeping you from living your dream.

For example, if your goal is to publish a book but you are feeling like no one will read your work then you have a barrier in place and are less likely to take the steps you need to succeed. You might try blogging and asking a few friends for feedback or joining a writers group and working through some pieces to gain insight on how your writing is received — this way you are taking action to figure out if the feeling is just a fear or if it’s a sign that you need to shift a little to get the success you want. Make sense?

Step 3: Connect

 Vision boards do not have to be big or time-intensive.

The beautiful thing that a good Vision board does is make connections.

  • You connect with the goals you deeply want to achieve.
  • You connect with how you want to feel and how your life will be.
  • You connect with the steps you need to take to get there and begin to see the gaps or places where you may need support.
  • Most of all, you connect with yourself and make yourself an agent in the practice of actively creating the life you want.

There is nothing too small to Vision Board.

There is nothing too big either.

Take that one thing you’ve been dreaming of or take everything and make your Vision Board today.

I challenge you to try it and invite you to email me in 3 months to share your reflections on your experience.

Seriously – here are 2 accountability action steps:

  1. Once your board is finished, snap a pic on your smartphone and email it to me with a little snippet about your main goal, if you are cool sharing with me.
  2. Open up your calendar right now and set a reminder for 3 months out. Copy and paste my email sarah@yourholistichealthcoach.com right into the reminder and when it comes up, take a few minutes and share what you laid out, how you’ve been using the board and what progress you’ve seen. 

For more simple strategies to support you in creating your best life, click here and join our newsletter! Your Holistic Health Coach delivers nuggets of awesomeness straight to your inbox. Support for every step of the way!

Yours in health and wellness,
Coach Sarah

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