Health Storylines Challenge Twenty (Gratitude In All Things)

Ready for Challenge Twenty? First off, I have to say I cannot believe we are on challenge twenty!  For all of you who have been following along for some time now trying out my challenges I just want to say thank you!  Challenges are a fantastic way to try new things and create new habits which lead to better health.  Congratulate yourself even if you have only tried one challenge.  The great news is you can also go back and relook at all the earlier challenges here and either do one you may have skipped previously or repeat one if you feel you need a little redo.  It is all up to you! To be honest, coming up with twenty challenges that are super meaningful and impactful has not been easy.  On this twentieth challenge I want to come back to gratitude.  When I think about my healing journey from ankylosing spondylitis and iritis gratitude has played an undeniable role.  When I say gratitude, I do not just mean being thankful for all the amazing things we have in our lives.  That is certainly part of it but where I really grew in my gratitude practice was when I completely changed my perspective of situations and the world around me on a continual basis.  And, let me tell you that it is not easy and does take intention and practice. It is the difficult things that can throw us for a loop.  However, finding gratitude in every moment is possible.  For example, I recently was listening to a podcast and the person being interviewed was talking about the death of their father.  They spoke about how incredibly difficult it was.  They also shared that through gratitude the experience of death is still something to be thankful for.  They shared that a friend had a living father who was never in their life.  However, this person had a very present and loving father in their life for 30 years.  And, even though they had passed they were grateful for the love their father showed them while on earth.  I LOVE this perspective!  We can always find gratitude if we look for it.  It is also through gratitude even in the worst of times that we heal not only or physical bodies but our minds as well. This month’s challenge is simple.  Pick one event, struggle or circumstance you have met in your…

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Health Storylines Challenge Nineteen (Meditate)

Ready for Challenge Nineteen? Well it’s officially fall (at least in Minneapolis).  I just back from a 12 day work trip to Indonesia and the last little hints of summer have passed on to make room for chilly mornings and leaves just starting to change color.  On my trip I started with an iritis flare before I even made it through the first flight.  To be honest, it was one of the worst flares I have had in well over a year.  Initially my mind went to why?  I have found that I can normally pin point something that is causing the flare. This time the only thing I could think of was stress which is very likely.  During my trip to help not only with my symptoms but my stress and concern about the flare I used meditation.  I am surprised I have not done a challenge on meditation yet as it has been a game changer for me.  Not only does mediation help me to get through a flare but it has also played a critical role in keeping me flare free. This months challenge is to mediate for 10-15 each day.  I recommend mediating in the morning but your can mediate at any time during day.  You can also break this time into multiple shorter sessions if you like. Meditation requires you to focus your attention on something other than all the crazy thoughts that are streaming through your head.  It calms the mind and brings a sense of peace that benefits not only your physical body but your mind as well.  The benefits of meditation last long after a session and are carried through your day.  Meditation helps you to focus on the present moment.  This is a skill we all need to be able to live life to the fullest and keep stress levels low.  When we get away from past or future thoughts we can enjoy what is right in front of us. Below I am sharing how to mediate with just a timer and focus on your breath.  If you prefer a guided meditation head over to You Tube and search for guided meditation or meditation and a key word such as “healing”.  There are a number of healing mediations I listen to over and over.  You can also find meditions to help with confidence and limiting beliefs as well anxiety.  Really anything…

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Health Storylines Challenge Eighteen (Prepare One Meal A Day)

Ready for Challenge Eighteen? Is anyone else asking where did summer go?  I know I am.  This summer started and ended with record speed.  Instead of being sad that warm weather and long days are behind us I am embracing the fall ahead, the beginning of a new season and the start of kindergarten for H.  A new season is a great reason to make some tweaks towards achieving your wellness goals and this month’s challenge is going to help with that. If you are like us summer was jam packed with activity after activity as well as travel so getting in the kitchen to prepare meals was a bit of a challenge.  We made a lot of meals at home but also ate out quite a bit.  In case you didn’t know, people that live in Minneapolis LIVE for the short number of weeks that we can grab a bite at our favorite restaurant, sit outside on a patio and enjoy the warm weather.  It seriously never gets old!  This month’s challenge is all about getting back in the kitchen and preparing at least one meal a day. If you work out of your home this means packing your main meal and taking it to work with you.  And, because it’s back to school time this challenge is going to extend to your kids as well.  It is pretty easier to give your kids lunch money to purchase their lunch at school but your kids are going to learn so much more about nutrition and conquer their day if you prepare and send their lunch to school.  It’s also a great excuse to get your kids involved in making their own healthy choices! If you are feeling overwhelmed by the thought of taking your lunch each day don’t worry.  Once you get into a routine it will get easier.  I like to prep as much as I can on Sunday night whether physically preparing foods or just doing a little meal planning and grocery shopping.  Pinterest and Instagram are my favorite places to find inspiration and on days when I don’t know what to take I typically throw together a smoothie, grab leftovers or a jar of bone broth.  Eating more foods prepared by you puts you in full control of what you consume and will help you get one step closer to your goals! Ready, Set, Go…. Challenge…

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Healthy Storylines Challenge Seventeen (Space Detox)

Ready for Challenge Seventeen? Hope you all have been having an amazing summer.  I know I have!  Even though I embrace change I am savoring every last second of summer before fall and pumpkin spice everything rolls through the door.  We did not do a challenge in July and I have been thinking long and hard about what would be an amazing, productive challenge for August.  In previous challenges we have focused on our bodies and minds so I thought this month a great challenge would be to look at how we can improve the environment around us to make our spaces cleaner, clear, and more balanced as we move into the next season. This month’s challenge is to spend the next 30 days working room by room through your space donating things that no longer serve you.  In addition to getting rid of items you no longer want or need spend a little time organizing and refreshing as well.  Each day spend 15 min going through an area of your space that could use a little work.  You may think… what can I accomplish in 15 min a day?  A ton!  Those 15 min add up to 465 min over the course of 31 days so by the time September rolls around you will have made serious progress and impact.  It is the little things done with consistency that add up to big results! Many of us are busy during the summer and find it hard to stay on top of home tasks given the fact that we are outside a lot, in a more relaxed state and partaking in every summer activity there is.  At least this is how my summer has played out!  The last thing I feel like doing is cleaning the house or organizing my closet.  Who is with me? In preparation for a season change I love doing a house sweep and donating things that no longer serve me as well as doing a little organizing, re-arranging, and refreshing.  Our environment can directly affect our health and if we are living in a state of chaos with a long to-do list we can never really clear our minds and relax.  Have you ever gone to bed with a messy room?  I know I have and it may sound silly but it really affects how I sleep and wake up the next day.  When my…

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Health Storylines Challenge Sixteen (Manage Stress With The Power Of Perception)

Ready for Challenge Sixteen? We all go through times of stress.  Acute (short term) stress may have some benefits however, chronic (long term) stress is something that we need to learn to manage.  When our bodies are in a constant state of daily stress a whole host of problems can ensue.  When we think about our health much of the time we focus only on diet and exercise but, we need to also be acknowledging our thought processes and the affect they have on us.  A mind that is running wild with all sorts of thoughts is not going to benefit you or your long-term health goals. This month’s challenge is all about managing stress with the power of perception.  Sounds easy right?  Just change your perception of an experience and then the stress goes away?  Sort of… but, it is a little harder than that.  Our perception of a situation is 100% in our control however, it is not always easy to control your mind and thoughts.  It is something that takes practice and accountability. When I first started learning about the mind body connection and its relationship to health I learned that the mind does not know the difference between imagination and reality.  Say what?  The mind is not able to decipher if a thought is just a thought or if it is truly happening in that moment.  Therefore, when you are in a stressful situation your body has a physical response (pounding heart, stomach ache, sweaty palms).  Biologically our bodies are designed to react in times of stress.  This is what protected us back when we were running from wild animals.  Even though we have evolved as a human species we are still living in the same bodies and when we are under stress our fight-or-flight response system kicks in.  Like I said earlier when this happens occasionally it is not that big of a deal.  However, when we are in fight-or-flight constantly that is when problems start. When we perceive a situation to be a threat when it really is not or when we are constantly telling ourselves “stories” about whatever we are creating constant stress.  These stories can easily become thought patterns and a habit.  So, how do we break this habit and start letting go of our stress? That is where this month’s challenge comes in.  Begin to work towards the belief that every situation in…

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A Fireside Chat with Real Moms About Kids, Healthy Snacks, and Energy

I was excited when Erin Giberson from shoNutrtion invited me to partner with her on this post.  We sat down together and had a Mom to Mom chat about kids and healthy eating which is something I am super passionate about! Before having my kids, I appreciated girl-talk with friends. We’d meet for coffee or for drinks. We’d catch up and laugh. We’d dress up. After having kids, I need girl-talk — in fact I can’t survive without it. Because after kids, “girl-talk” becomes “mom-talk”, which is the conversation moms have, with children running around, when they cling to each other for survival tips about parenting. How did you get so and so to nap? To sleep? Do you ever sleep? Does so and so eat anything green? What did you do about x? What should I do about x? These talks are often interrupted, fast-paced, funny, and also extremely comforting, because, whether in person or remotely on the phone, it’s how we share support and offer guidance. Basically, moms need each other. This time, I feel the need for a “fireside chat” with other Moms (even if remotely, while I curl up in the fireplace warmth as it’s still chilly in New Jersey), about a burning question I’ve been bouncing around in my head: what healthy foods can we give to kids for healthy and holistic energy, and how do we fuel ourselves in a way that’s healthy, holistic and sustaining throughout the day as well? (We’ll get to us, too!) I was thrilled to be able to get ahold of a like-minded busy woman who also cherishes being a mom – the lovely Katie, joining by the virtual fire from the deep cold of Minneapolis. Katie works in product design and development and is the voice behind the mom-centric blog Whole Lovely Life. She’s also mom a five year old. Erin: Hi Katie, thanks for joining! As we both have young kids (my three are 9, 7, and 3 years old), I imagine we’re in similar positions with managing schedules and seeking kid-friendly nourishing foods. Katie: Hi Erin, I am so excited to be here. Yes! Focusing on healthy kid-friendly food options is a priority in our home but it can be difficult at times with our busy schedules. I make cooking a priority most of the week but we do typically let loose and enjoy at least…

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Heath Storyline Challenge Fifteen (Get Outside)

Ready for challenge fifteen? We had a slow start to spring in Minneapolis but the last two weeks have been gorgeous and it is starting to warm up.  Being outside without a coat on and feeling the sun on my skin is something I never get tired of.  It feels like it is never going to come (6 months of winter is a long time) and then all of a sudden it’s here.  The plants have buds and slowly but surely the grass is a tad greener each day.  There is nothing I love more than being outside and I never realized how much nature can help you heal whether physically, emotionally or spiritually until I started to really tune in. This months challenge is to get outside.  Sounds simple right?  It is is!  All you have to do is spend a little time each day outside either doing an activity or just sitting quietly in reflection.  You can use your outside time however you please.  I am going to share a few health benefits to spending time with nature as well as some ideas to get you outside more often. 5 Health Benefits To Spending Time Outside 1. Natural light can help mood and mental wellbeing.  Did you ever notice how sunshine just makes you feel happy? 2. Reduced stress.  Whether its the sun, the beauty of nature or the birds chirping.  Being outside has a complete calming affect on our bodies. 3. Can help increase Vitamin D levels naturally.  Vitamin D is critical for so many functions in the body and most people are deficient given the time the majority of the population spends indoors. 4. Helps you get better quality sleep.  Exposure to natural light helps to balance your circadian rhythms which are naturally linked to the suns scheudle. 5. Allows you to have more fun.  Spending time outdoors doing the things you love is going to automatically force you to have fun and having fun may be the greatest benefit of all! 5 Ideas To Get You Outside More 1. Eat as many meals as you can outside.  During warm months in Minneapolis we eat outside as often as we can.  It’s one of my favorite parts of spring and summer. 2. Take your workout or meditation practice outside. 3. Be social outside.  Instead of meeting a friend for dinner or at bar invite them to take…

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Oh So Simple Chia Seed Pudding

Mmm chia seed pudding! Chia Seed pudding has been around for as long as I can remember but it’s one tasty treat we never get tired of in our house.  Not only is chia pudding nutrient dense but what makes it so fun is that you can make this simple recipe and then top it in about a million different ways.  This keeps it interesting and super fun for kids to get excited about healthy eating because they get to be involved in selecting the toppings and assembling the final product.  Getting your kids involved in the kitchen and empowering them to make their own healthy choices is critical to lifelong healthy eating. Kids love to learn, and they suck up information and experiences like a sponge.  When I cook with H in the kitchen I like to explain and focus on the benefit the food has vs. telling him this food is good and that food is bad.  Food is neither good nor bad it’s neutral.  To help your kids develop a healthy relationship with food my recommendation is to always talk about why a certain food is a better choice.  For example, explain to your kiddo that an apple is going to give them lots of energy so that they can play longer while a packaged granola bar will make them feel tired. What is so great about this Oh So Simple Chia Seed Pudding is that it is super easy to whip up on Sunday and then have it for easy breakfasts and snacks all week long.  This simple recipe can be layered, mixed and topped will all sorts of healthy ingredients to keep it exciting and fresh.  And, to give it an extra nutrient and protein bang add a scoop of collagen peptides. Fun Combos To Get You Started… Let Your Imagination Run Wild Topped With Fresh Berries, Coconut Flakes and Hemp Seeds Mixed with Raw Cacao Powder, Layered with Crushed Raspberries and Topped with Coconut Cream Mixed with Matcha Green Tea and Topped with Crushed Macadamia Nuts and Raspberries Mixed with Lemon or Orange Zest and Topped With Coconut Cream and Sprinkled with Crushed Macadamia Nuts Mixed with Raw Cacao Powder and Topped with Almond Butter Topped with Fresh Strawberries, Banana and Sprinkled with Crushed Almonds Topped with Fresh Bananas, Walnuts and a Sprinkle of Cinnamon Mixed with Pumpkin Pie Spice and Topped with Pecans…

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Healthy Storylines Challenge Fourteen (Swap One Meal For A Smoothie)

Ready for challenge fourteen? First, before we get into the challenge I wanted to share with you that I will now be sharing my Health Storylines Challenges once per month vs. weekly.  So you will only be seeing a new challenge around the 1st of each month going forward.  This will give you the opportunity to really focus on the challenge at hand and get used to incorporating it into your healthy lifestyle so that it becomes a habit.  It takes more than a week to make a permanent change or to really see the entire benefit to make you want to keep going.  Hopefully this will make things feel less overwhelming because these challenges should be something to help you make improvements in the long term not just the short term.  Ok, now lets talk challenge fourteen! This months challenge is to swap one meal a day with a smoothie.  Seriously easy isn’t it?  All you have to do is throw your favorite fruits, veggies and add ins into a smoothie one time per day and drink it.  It may be an easy challenge that will require minimal effort on your part but the nutrient benefit is huge.  Smoothies are great because you can add so many veggies, fruit and other super foods into one small compact drink.  I always say if you have at least one nutrient dense smoothie a day it’s hard to do wrong the rest of the day.  Giving your body what it needs helps to set you up for success in making healthy choices overall. Formula for a perfect smoothie every time! 8-12 oz Liquid (Nut Milk, Coconut Milk, Coconut Water, Spring Water) + 2-4 Handfulls Veggies (Spinach, Kale, steamed and frozen Cauliflower, Zucchini, Peas, Sweet potato, Broccoli) + 2 Handfulls Fruit (Berries, Acai, Pitaya, Pineapple, Mango, Banana) + 1 Tbsp Healthy Fat (MCT Oil, Coconut Oil, Avocado, Hemp Seeds, Flax Seeds, Chia Seeds) + 1-2 Tbsp Protein (Collagen Peptides, Bone Broth Protein Powder, Nuts, Seeds) + Optional: 1-3 tsp Superfood Powders (Raw Cacao Powder or Nibs, Matcha Green Tea, Maca, Turmeric, Cinnamon, Mangosteen, Moringa, Spirulina, Reishi, Chaga, Lions Mane, Cordyceps) Ready, Set, Go…. Challenge Time The first step is to set up your free account at Healthstorylines.com if you have not already. Simply click here to register for your free account. Challenge Fourteen Instructions: 1. Swap one meal of each day for the next…

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(Not So Green) Green Smoothie

There is nothing wrong with green but…. when you add a lot of greens and are left with a pretty purple smoothie instead you have to call it a (Not So Green) Green Smoothie! This is one our favorite smoothies and is on repeat almost daily in our house.  There really is nothing majorly special about it and I’m sure you have probably even whipped up the exact same combo yourself.  But, since we love it so much I figured it was about time to share the recipe.  This simple smoothie contains milk of your choice, healthy fat, berries, collagen peptides and lots of spinach.  It’s the perfect smoothie to make for your kids because it’s low in sugar, high in antioxidants and filled with protein and healthy fats. If you are not into spinach feel free to use kale or any other green that you like along with additional veggies such as steamed and frozen cauliflower or zucchini.  And, if you like your smoothies with a touch of sweet you can throw in a frozen or fresh banana. Lovely Ingredients For Vibrant Heath: Blueberries, Raspberries + Strawberries are high in antioxidants and low in sugar.  They have anti-inflammatory properties and boost immunity. Spinach need I say more!  Rich in an array of nutrients and minerals.  You can never have to much spinach in your diet. Hemp Seeds contain the perfect balance of omega-3 and omega-6 fatty acids.  They are also high in protein and pretty much a perfect food. Coconut Oil has so many benefits it would be hard to cover all of them here! Collagen is amazing for gut, joint, hair, skin and nail health and adds a good serving of protein. Hope you and your kiddos love this recipe and all the healthy benefits as much as we do! Print (Not So Green) Green Smoothie Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Smoothie + Drinks + Juices Prep time:  5 mins Cook time:  5 mins Total time:  10 mins Serves: 2 – 4 servings   Paleo,, Dairy Free, Gluten Free, Grain Free, Refined Sugar Free, Pescatarian, Nightshade Free, Keto (omit banana), Vegan (omit collagen peptides), Vegetarian (omit collagen peptides) Ingredients 2 cups milk of choice (almond, coconut, grass-fed, nut or seed milk) 2 cups spinach or greens of choice 2 cups berries of choice (blueberries, raspberries, strawberries) 2 Tbsp hemp seeds 1 scoop collagen peptides (Vital Proteins is my favorite brand) 1 Tbsp coconut oil…

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