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Come get your dose of all things that will help you eat well, move well, think well, and BE well!

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Chewing! More uses than simply avoiding choking!

eat well Oct 07, 2020

Are you in a hurry when you eat?

Do you find that you're swallowing your bites in big chunks simply out of habit or hurry?

Did you know that when you do that, you're asking your body to do a lot of things that it simply cannot handle.

Years of doing that?

Well, that leads to other gut issues like gas, bloating, indigestion, bad breath, etc.  Let me uncover why chewing your food is way more important than just "not choking." Watch my video below for all the crazy important things you may not have thought of when it comes to chewing your food!  (Like why not chewing can cause food to ROT in your intestines!)

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Choose to adapt, or find an excuse.

be well think well Sep 29, 2020

One month before COVID (February 2020), back when all seemed "right" in the world, I was at a crossroads in my life journey. We decided to downsize and move into a two bedroom apartment (from a 3 bedroom house with a 3 car garage). I sold my gym, which was my "haven" of escape, even though it was just in the garage. 

Even though our new apartment was small, the complex has a gym, a pool, and even a small playground for our 2 year old to enjoy.  But about 1 week after we moved, it all shut down.  

No gym. No office. No place to work in "peace." No haven to escape to.  

I quickly learned that I either had to adapt, or live in excuses.  And for a while, I did live in the excuses. I lived in victimization. I lived in hatred. I lived in resentment for this new move to a new city.  

But I also have a business that I could not give up on.  I had to get creative with my workout locations now that I had no gym, office, or space of my own to...

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Bicep and Tricep Superset Combos

move well Sep 23, 2020

Check out these two simple supersets to work your biceps and triceps! In the video below, learn what a superset is and why incorporating supersets into your workouts can save you time and help you to be more efficient.


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The Culture of Fear For Moms.

When I had my daughter, 2 years ago. I entered a world that I never could have imagined existed.   You mean, I have to take care of this thing that came out of me and stop taking care of myself?  I know plenty of women feel instant love and instant "motherhood."  Me? Not so much.

The first year was full of fear, doubt, anxiety, depression, hormonal imbalance, weight gain, and worry.  After a stressful and complicated pregnancy that landed me in the hospital for 3 weeks just to keep the baby inside long enough to grow, I then had about every breastfeeding struggle known to (wo)man. Top that off with a baby that wasn't growing, and a medical system that made me feel like a failure for having a "failure to thrive" baby. 

The doctors told me I was harming my baby by trying to exclusively breastfeed. They told me if I didn't supplement with formula,  my baby would be in danger.  They made me fear that my baby was hungry and that I was the...

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From "Fat Ass" to "Supermom."

Don't let the title of this post deceive you. It's not about calling yourself a fat ass. It's not about labeling yourself as supermom.  It's about the split second it takes to change a thought. It's about the split second it takes to change your life.  

Change doesn't have to take years (though often it's a journey and does). Change doesn't have to be drawn out and dragged on.  You can literally "change" in a split moment decision.  And guess what, we get the opportunity for these split moment decisions THOUSANDS of times per day. That means, you have thousands of chances to change your life ON THE DAILY! 

Now, let me give you a little back story. Growing up, I was never a skinny kid. In fact, quite the opposite. I would run around my hometown block for exercise when it wasn't swim season (I was a swimmer growing up).  I don't know about you, but who wasn't a self-conscious teen, especially an overweight teen?  Every time I ran, I took the...

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Is the grocery store making you sick?

be well eat well Aug 04, 2020

These past couple months, I’ve started feeling sick EVERY time I go to the grocery store! Here’s what I think is happening, and what I am doing about it.

Since the COVID-19 pandemic began, the only place I really go out in the world to (besides my local hiking trail), is the grocery store. But after a couple of weeks/months, I noticed that I would leave the store and immediately feel ill. Sometimes I'd feel ill while in the store. Does this happen to anyone else?

It got me thinking... What is the common denominator? 

It's been over a decade since I really started to notice how sensitive to chemical cleaners I am.  I found that the more I removed them from my life, the more I noticed how they affect my body.  So, when I put 2 and 2 together, I realized that the grocery store really was making me sick. 

With the increase in cleaning chemicals being used in every store these days, I found that simply being in the store was a little overload for my body....

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Nutrition For Kids: Sore Throats

be well eat well kids Jul 21, 2020

I've always been a little wary of cough medicine. As a kid, I used it any time I had a cough. Sometimes it worked, but most of the time, it didn't make any difference at all. I tried all the brands, tea and honey, lemon, etc. I tried all... the... things...

Two years ago I found the MediHerb product called Herbal Throat Spray, and now, I keep it on hand all... the... time... Literally, it even travels with me and stays on my nightstand for any middle of the night coughing.  

I use this spray not only for myself, but for my daughter who is now 2 years old anytime she gets a cough, sore throat, or starts getting sick.  (I started using it with her when she was about 12-18 months when needed).  

This spray is a combination of several herbs all with a specific purpose to help sore throat symptoms! 

Here are the great herbs (and their purpose) in the spray:

  • Marshmallow Root: A very soothing herb that helps soothe throats and coughs.
  • Sage: An herb that helps...
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Nutrition For Kids: Skin & Sun

be well eat well kids Jul 21, 2020

Let me share with you my go-to for all things skin related for myself and my daughter.  I use this for diaper rash, sunburn, dry skin, and more! Listen in as I talk about Standard Process's USF Ointment

Previous Kids Nutrition Topics: 

Check out all of the previous Kids Nutrition topics/blog posts found here on the Kids Nutrition page. (immune support, brain support, congestion support, sore throat support, skin support, multivitamin support, and more!)

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Kids Nutrition: Congestion, Colds, Infections, and More

be well eat well kids Jul 07, 2020

Got gunk? You know, the sneezy, sniffly, achy funk? As our kids prepare to go back to school this year, let me tell you what I always keep in my “health cabinet” for the inevitable. 

Today, I share a message about FEEDING the immune system.  I share one of my favorite products that I always keep on hand (and take anywhere I travel), called Congaplex.  It's basically food for the immune system in a single supplement, and pairs very nicely with Immuplex for total immune boosting support to help drain the "gunk" out.  

I use Congaplex Chewables for my daughter at first sign of "not feeling well."  I beef up the amount for her if she is sick with a cold, fever, or infection. (and I do the same for myself.) 

Having Vitamins A and C from whole foods like alfalfa, mushrooms, carrots, as well as herbs like echinacea, minerals like calcium lactate, and so much more, this is supplement helps to feed the cells of the body the foods needed to...

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Nutrition For Kids: Immune Support

be well eat well kids Jun 30, 2020

The immune system is a complex web, or alliance, of systems and organs in the body, not just one system. It is comprised of many systems that work together to protect the body from invaders (like bacteria, viruses, parasites, and other unwanted substances). 

Because of the complexity of the immune system, and the multitude of organs involved, there is not just one thing, or food, that will help improve immunity. It must be a variety of foods that support all of the organs and systems involved in the immune alliance.

  • The thymus gland is needed for lymphocytes (or white blood cells, the body's main immune cells)
  • The spleen is needed to help with lymph and blood.
  • The long skeletal bones are needed for bone marrow and blood.
  • The stomach is needed for digestion and the production of HCL which destroys pathogens that come into the body via food.
  • The intestinal flora is needed for digestion to destroy pathogens in the intestines as well as aid in the production of B12.
  • The...
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