Achieve Wellness

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Pumpkin Spice Overnight Oats

As we roll into the autumn season, it is time to start switching gears from light summer foods like cucumbers, zucchini, and berries to foods that create more warmth and comfort like squash and apples.

Because getting a nutritionally balanced breakfast can be a challenge for many of us, overnight oats have become a popular way to pre-prepare a delicious, nutritious and quick meal. All you need is a bowl, mason jar, or mug and a few simple ingredients.

This recipe combines creamy pumpkin, with flaxseeds, oats and protein for a yummy breakfast treat loaded with nutrients.

Pumpkin Spice Overnight Oats

Ingredients:

  • 1/2 cup nonfat milk (or unsweetened nondairy milk)
  • 1/4 cup pumpkin, mashed
  • 1/4 cup carrot, grated (if desired for extra crunch)
  • 1/4 cup steel cut or old fashioned oats*
  • 1 serving vanilla protein powder, pick your favorite
  • 2 tablespoon flaxseeds, ground
  • 1/2 teaspoon pumpkin pie spice (or to taste)

Directions:

  • Combine all of the ingredients in a bowl or mug ( I love using mugs in the fall/winter months. They make me few instantly warmer).
  • Cover and refrigerate overnight or at least 3-4 hours.
  • In the morning, add additional milk or Greek yogurt to thin the mixture if necessary.
  • Enjoy cold or cover and warm in the microwave 30 seconds if desired.

*Be sure to use steel cut or old fashioned whole grain oats to get the best consistency and the most nutrition.

Now, if pumpkin spice isn’t your thing don’t worry. I’ll be back next week with a delectable apple pie overnight oats recipe.

Until then, have a happy, healthy day,


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Get Specific

A few weeks ago, I was working in a group of fellow manifestors and I posed this fill-in the blank statement:

Today I intend to powerfully and successfully manifest________________________________.

Answers ranged from a new job, a car, a dream home, peace on earth, good health and the most common, financial abundance.

Now, theses are all great answers, but it got me thinking, “What IS financial abundance?” Or “What exactly does good health mean?” The answer to these questions is likely different for each person that completed my original statement. It occurred to me with all of these vague answers how is the Universe supposed to know what to deliver to you?

For example, you say, “I want to manifest a new job.” So, the Universe sends you a job, at a fast food restaurant. Not exactly what you intended. Then you end up frustrated because you got a job, but it isn’t what you wanted or dreamt. And the Universe says, “Hey, you said a new job you didn’t give me specifics! Don’t be picky”

Ok, maybe the Universe leaves out the “picky” part.

The point is, often we ask the Universe for something we want, but we are so vague and wish-washy about it that the Universe is left in limbo trying to figure out what we want it to deliver us.

The best way to resolve this miscommunication, is to get REALLY specific about what you want the Universe to deliver to you, put in every detail you can think of: how does it feel, what does it look like, smell like, where are you, who is with you, when is it taking place, how much? Keeping adding as new details occur to you.

Here’s an example:

Hello Universe, I would like a new career that allows me to work anywhere I choose in the world and on my own time schedule. I prefer to work alone or with a group of 3-4 people who share my ideas and passions. I want to use my skills in life coaching to help people achieve their goals and live their best life. I want to receive $15,000 every month in income so that I can travel, donate to my favorite charities, and start my own arts endowment.

Even though you get specific about what you want, DO NOT get too attached to the outcome. You have given the Universe a blueprint to work from, but as in any development process alterations may need to be made for the plans to work out in the fastest, easiest, most beneficial way.

After all if you ask for $1,000,000 and you get $3,000,000 will you be disappointed? Probably not!

I am a fan of adding, “This or something better”, to the end of my manifest requests just to let the Universe know I am open to a variety of options and solutions.

So, the next time you choose to manifest anything: a new car, great health, your soul mate, a nice dinner, or anything else make sure you help the Universe bring it into your reality by giving it a roadmap to follow and allowing the Universe to take a few detours to make the journey more fun and exciting!


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Start Practicing Good Nutritional Habits Now to Prevent Holiday Weight Gain

It’s the first week of September and while it may seem a bit early to start talking about the holidays (and the dreaded holiday weight gain/nutritional slump), NOW is the perfect time to start practicing good nutritional habits that can help keep you on track with your healthy eating plan through the holidays.

For most of us, the holidays bring a plethora of delicious treats and foods we love. Whether its turkey and stuffing, pumpkin pie, gingerbread man cookies, or a big helping of turducken there is always something to delight our tastebuds. The good news is, it is ok to enjoy your favorite holiday foods, so long as you do so in moderation.

Over the next few weeks, we are going to build up a set of habits that will allow you to enjoy with holidays without feeling deprived but still keeping your healthy eating in check.

The first “habit” I am going to interlude to you is portion size. In a world of super-sized everything it can be tough to know what an appropriate portion size looks like.

This infographic from Precision Nutrition will help you learn what a portion should look like without having to carry around a scale and measuring cups.

Get familiar with it, download it if you need to, and over the next few week practice this method proper portion sizing. Keep your food choices the same as you normally would, you don’t need to worry about limiting or removing food right now. As always if the portions leave you feeling stuffed or uncomfortable adjust them down as necessary.

Learning a new skill can be hard, so go easy on yourself especially if you are new to monitoring your portions. Allow yourself to make a few mistakes and try to improve your habit a little bit each day.

Have fun, play and enjoy the process!

the-best-calorie-control-guide-infographic-tablet.pdf

If you want more information on what good nutritional habits you can develop to help you lose weight, look fabulous, and feel more energetic, I can help.

Contact me for a complimentary 15 minute nutritional review at achievewellness@ymail.com.


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What Do YOU Deserve?

When working with clients (and even with myself), I find one of the biggest blockages to successfully achieving our goals is that we do not truly believe we deserve them.

Many of us seem to suffer from what I like to call, Who Do You Think You Are Syndrome.

For example, you say, “I want financial freedom” or “I want to be a millionaire.” But then you start thinking:

“Who do you think you are? You’re no Bill Gates!”

“Who do you think you are? You’re not smart, creative, well connected, etc. enough to become a millionaire.”

“Who do you think you are? Your family never had money.”

OR

You want to lose some weight, but then those thoughts creep in:

“Who do you think you are? You’ve always been overweight.”

“Who do you think you are? Your whole family is fat.”

“Who do you think you are? You can’t exercise 3 days a week.”

Somewhere though our life we have created a belief that we don’t deserve to be wealthy, healthy, loved, happy, have a job we enjoy, and so on. So we dream big, but never achieve that dream because after all we don’t deserve it (or so we tell ourselves).

The best way I have found to start dissolving this belief is with a little exercise designed to remind us we are deserving of EVERYTHING we desire. Here’s how it works:

Every day for the next 2 weeks (or longer) set a timer for 3 minutes. During that 3 minute period write down everything you think you deserve, from the littlest molecule of oxygen to $100,000,000. Write down anything that pops into your head, don’t think about it and do not dismiss it. It came to you for a reason. You may find this exercise a little tough the first few days, especially if you have a significant case of Who Do You Think You Are Syndrome, but I assure you it will get easier each day.

To help you get started here are a few ideas:

  • I deserve to be wealthy.
  • I deserve to be loved.
  • I deserve to live in a safe neighborhood.
  • I deserve healthy food.
  • I deserve the time to take care of myself
  • I deserve to be happy.
  • I deserve a Ferrari.
  • I deserve respect.
  • I deserve to treat others as I want to be treated.
  • I deserve career I love.
  • There are literally 1000s of things you deserve, take the time each day to write them down. See how creative you can get. Have fun, enjoy taking the time for yourself, and most of all BELIEVE you deserve all good things!
  • Until next time have a happy healthy day!

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    Healthy Finances, Healthy Body

    I know it may seem odd to talk about finances on a blog predominately dedicated to health and wellness, but our financial situation can directly contribute to our physical health and well being.

    Money is a major source of stress for many people and that stress adversely affects our physical body and our mental state. Constant stress causes us to be in, “fight or flight” mode, which can cause hypertension, cardiovascular disease, a weakened immune system, poor sleep, diabetes, and weight gain.

    In addition, healthy eating habits can be difficult or impossible to maintain if you do not have the financial resources to buy nutritional foods, like vegetables, fruits, and lean meat/protein. Let’s face it, eating healthy can be much more expensive than grabbing something from a fast food restaurant.

    As a result of these 2 factors, I believe it is critical to spend some time addressing our financial health along with our physical, mental, and spiritual health. We truly can’t have one without the others.

    So this week I would like to introduce you to a little exercise that will help you begin to get your financial health tuned up.

    Just as you can’t have a healthy body if you fill it with junk food, or a healthy mind if you are focusing on negative thoughts, you can’t have cluttered financial space. What I mean is, if your money/credit cards/checkbook are stuffed into your purse or briefcase with assorted receipts, dried up pens, and old gum wrappers your are not creating a healthy environment for your finances. The same holds true for the loose change floating around your car, couch, etc.

  • Today or over the weekend, take some time to clean out your purse/briefcase, wallet.
    1. Throw out all of the trash
      Organize and file any receipts.
      Line up all of your cash by denomination.
      Sort out gift cards and credit cards and place them in slots.
      Collect and wrap all loose change, cash it in at the bank, or take it to a spare change kiosk. Either deposit the change into your savings account or put it on a gift card. Do the same thing for spare change in your car and around the house.
      Go through other purses, wallets, coat pockets, and anywhere else money may be hiding and collect any forgotten currency.

    By cleaning out, organizing, and nurturing the financial resources directly in your hands you tell your higher power you are ready to be responsible for more money and you open up space for more money to follow in.

    Once you have cleared out and organized your money, you will probably be a little bit richer, and you will be amazed at how much better you feel about your finances and feeling better about money can mean feeling better about your mind and body!

    Feel free to share your experiences below and have a happy, healthy day!


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    What Can You Do This Week to Move in the Direction of Your Goals?

    What do you want to accomplish this week in relation to your goals and what actions can you take to help you get there?

    Do you want to lose weight?
    If so, commit to engaging in some form of purposeful exercise (running, taking a fitness class, lifting weights, etc) for 2-3 hours this week.

    Are you saving to buy a house?
    Try saving a few dollars by making coffee at home or packing your lunch once or twice this week.

    Are you looking for your soul mate?
    Then get out on the town and start meeting people, join a group or charity that interests you, or list out what qualities your soul mate will possess.

    Make a commitment right now to take some form of action at least 3-4 times this week that will help propel you toward your goals. Be bold and make your commitment public by leaving it in the comments below.

    Here is mine: I am committed to talking to 4-5 people about my lifestyle and nutritional coaching program!

    Have a happy, healthy week!


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    What Can You Do This Week to Move in the Direction of Your Goals?

    What do you want to accomplish this week in relation to your goals and what actions can you take to help you get there?

    Do you want to lose weight?
    If so, commit to engaging in some form of purposeful exercise (running, taking a fitness class, lifting weights, etc) for 2-3 hours this week.

    Are you saving to buy a house?
    Try saving a few dollars by making coffee at home or packing your lunch once or twice this week.

    Are you looking for your soul mate?
    Then get out on the town and start meeting people, join a group or charity that interests you, or list out what qualities your soul mate will possess.

    Make a commitment right now to take some form of action at least 3-4 times this week that will help propel you toward your goals. Be bold and make your commitment public by leaving it in the comments below.

    Here is mine: I am committed to talking to 4-5 people about my lifestyle and nutritional coaching program!

    Have a happy, healthy week!


    Leave a comment

    What Can You Do This Week to Move in the Direction of Your Goals?

    What do you want to accomplish this week in relation to your goals and what actions can you take to help you get there?

    Do you want to lose weight?
    If so, commit to engaging in some form of purposeful exercise (running, taking a fitness class, lifting weights, etc) for 2-3 hours this week.

    Are you saving to buy a house?
    Try saving a few dollars by making coffee at home or packing your lunch once or twice this week.

    Are you looking for your soul mate?
    Then get out on the town and start meeting people, join a group or charity that interests you, or list out what qualities your soul mate will possess.

    Make a commitment right now to take some form of action at least 3-4 times this week that will help propel you toward your goals. Be bold and make your commitment public by leaving it in the comments below.

    Here is mine: I am committed to talking to 4-5 people about my lifestyle and nutritional coaching program!

    Have a happy, healthy week!


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    Eating Mindfully Can Help You Reach Your Health Goals

    Whether your goal is to lose weight, improve your health markers (cholesterol, blood sugar, etc.), or just to feel more energetic and healthy, good nutrition is the best way to achieve your goal.

    While having a solid nutritional plan is the best way to achieve your goal, just being in tune with and aware of your nutrition can make a big difference. That’s why I find mindful eating a great way to get in touch with what and why you are eating.

    With mindful eating, you take the time to focus on not just what you are eating, but why you are eating, and how the experience makes you feel. Mindful eating gets you in touch with your personal hunger cues, improves your ability to taste your food, and makes the eating experience more pleasurable.

    So, how do you practice mindful eating?

    The first step you should take when eating mindfully is to get quiet. This may mean eating alone at first to avoid distractions or getting away from your desk or office. I had a friend that regularly ate lunch in her car so she could have time to herself to eat. Think of meal time as a type of meditation, connect with the experience, eat slowly, and enjoy it.

    Once you have gotten quiet and focused, ask yourself:

    1. “Am I hungry?”

    If your stomach is growling, you feel weak or shaky, you are irritable, or have a headache then you are probably hungry. If not, then perhaps it is better to wait until you are truly hungry. Now, this does not mean skipping meals or starving yourself. However, as you get in touch with what physiological hunger feels like, you will be better able to take in nutrition when you body needs it.

  • 2. “Do I want to eat?”
  • Sometimes our habits and emotions get the best of us and we eat because we think we are supposed to, “Hey, it’s 4pm it must be snack time”, “I haven’t eaten for 3 hours I’m not hungry but I better eat something anyhow”, or “Damn, that meeting was really stressful, I need a candy bar.” In these cases asking ourselves if we really want to eat or are simply responding to habit and emotions can keep us from making poor nutritional choices.
  • 3. “Does this food choice support my goals?”
  • If your goal is to lose weight, eating a big bowl of popcorn and a box of chocolate covered raisins at the movies is not the best way to achieve your goal. Likewise, having a burger and fries won’t help your reduce your cholesterol. Asking yourself if the food choice supports your goal reminds you of what you are working so hard to achieve and can stop you from making a poor choice. If, after you ask the question, your response is to still eat the food then you must be willing to accept responsibility for the choice. Looking great in those jeans or ice cream, which is more important?
  • Once you have started eating, focus on the experience. What does the food taste like, what’s its texture, how does eating make you feel, are you enjoying it? Eat slowly and consider these questions as you go along.

    Every few bites, stop and ask yourself, “Am I satisfied?” If you are then stop eating. If your answer is, “no”, then take a few more bites and ask again. Remember, it takes 20 minutes for your body to register fullness so take your time.

    Eating mindfully takes work, and it is likely you will not be able to do it with every meal especially in the beginning. Start slowly and shoot for practicing for 2 meals every day.

    If the process seems overwhelming, that’s ok. Start slowly with 1 thing at a time. Perhaps you can find a quiet distraction free place to eat and just do that for a few days. Next you can ask yourself 1 or 2 of the questions. Once it is your habit to check in before eating, then you can move on to another question or step. Progress at your pace. The key objective here is simply to create awareness of your eating in relation to your goals. Do not obsess over it, make it fun, enjoy eating!

    If you need help building your nutritional plan or if you would like help learning to eat mindfully, I am here to help. Email me at achievewellness@ymail.com for a complimentary 15 minute consultation.

    Have fun and as always, Have a happy healthy day.


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    We’re Growing!

    Achieve Wellness is growing and I am looking to add a few new clients to our nutritional guidance program.

    This program teaches participants simple, effective lifestyle changes that can put you on the road to the best body and best health of your life. And thanks to the techniques you learn in the program you’ll learn how to stay there. No fad diets or short term results here. In fact, this is a long term program that progresses you slowly so you have time to absorb and master your new habits. If you are in a rush to lose weight, this is not the program for you.

    If you are interested in finding out how you can finally learn to live a healthy life rather than diet, click the link below and fill out our “New Client Survey”. Space in the program is limited, so don’t wait too long.

    Yes, I am ready to get healthy!

    What do you have to lose (except a few pounds)?

    Thank you and have a happy healthy day.