Why I Do What I do

Posted by on Jan 9, 2018 in Uncategorized | 0 comments

Why I Do What I do

    I was at the orthodontist today waiting for my son to get his braces on and was trying to stay entertained between my phone, magazines and the tv in the waiting room.  As a health coach, I really enjoy watching cooking shows and there is always some tip or trick I can learn to apply in my own kitchen or with clients.  However, in two separate shows today (it was a long appointment) I found waves of different emotions washing over me.  The people cooking on the show were using things like white bread, cream cheese, and store-bought ranch packets.  What’s so bad about that you might ask.  Everything is bad about it!  It contradicts everything I teach, everything I stand for and believe in and it infuriates me that these types of food are what is modeled day in and day out for people.  No wonder the vast majority of society are overweight, sick, tired, anxious, depressed and bombarded with various other medical conditions.  I know you are probably thinking, it’s just 3 ingredients.  It’s not just these 3 ingredients, these are just a small example of a wider spread epidemic.  At the end of my son’s appointment, we proceed to get have the information session where they talk to us about brushing, flossing and what not to eat and all that.  The women (and I am not picking on her) advises to stay away from hard chips but something like a Cheeto puff would be okay.  Not in my universe are Cheeto puffs okay.  Yet another example of where we have become so blind to what we are putting in our bodies.  Want another example?  You should see the handouts and advice that clients have shown me from very well known organizations and agencies.  Supposed experts in their fields of heart health and diabetes, the foods they recommend are ridiculous for the average person let alone someone with a serious medical condition.  No one should be eating margarine, snack crackers, sugar free cookies, white flour and the like. Last but not least (and then I will get off my soapbox for now) are all the “quick fix” methods that are marketed toward people.  This especially makes me livid.  People who want to be healthier are in a delicate place mentally and emotionally and many of these companies falsely promise unrealistic results.  Even if a person achieves results, they will not be maintainable until the food, mindset and lifestyle issues are addressed. However, no one tells them this and they try the magic pill only to have it not work.  They have failed again.  Do you know what that does do a person psychologically?  That is why it makes me so angry.  Now, some products out there are powerful TOOLS and should be viewed as such.  It is like having a toolbox and each tool is ONE piece of the total picture of optimal health and wellness.  No one piece ever holds the answer 100%. This is what balance is all about. This is why I do what I do…I help people wade through the mountains of information and marketing out in the world to understand that at the end of the day (in general) you must eliminate processed foods and excess sugar and eat more...

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New Year, New Goals

Posted by on Jan 3, 2018 in Uncategorized | 0 comments

New Year, New Goals

  Happy New Year! First, I want to welcome you to 2018 and encourage you to make it your best year yet! Face what is holding you back and decide, once and for all, to put yourself and your wellness into first place priority in your life.  It is not selfish and it truly allows you to bring 100% into your work, home and relationships.  The old cliche is true; you cannot pour from an empty cup. Most people starting off a new year have goals in mind to begin January 1.  Many revolve around food and fitness and while this is awesome, how many are still going strong months later?  Unfortunately, studies show that by February, 80% of people have already failed to keep their resolutions.  The big question is why? I personally believe it is for several reasons that I will share with you in order to empower you to be successful this year. 1) They go it alone:  Accountability is vital for success. Hire a health coach like me (shameless plug), find an exercise buddy or accountability partner that you check in with for 5 minutes each day.  It is much harder to let someone else down vs. ourselves.  Bring someone along with you on your journey and see how you can each benefit one another in the process. 2)  They don’t write it down: A goal not written down is simply a dream.  It is imperative that we write down our goals and have them around us constantly to keep us focused and in check.  It can be a journal, post it notes, pop up reminders on your smartphone, vision board…there are countless tools to get our goals out of our heads and written down.  That is the very first step in making them a reality in your life. 3)  They don’t prepare: You cannot be successful with a goal without the proper planning and preparations.  For example, if your goal is to eat better but you have not taken the junk food out of the fridge and pantry, you are far less likely to be successful.  Same goes for any other goal, you must first write it down and then document a plan of execution. What actionable steps will you take (daily, weekly, etc) to move yourself toward your goal?  Take a calendar and break down your day into buckets of time in which you will work on your goal with total focus. 4)  They don’t have daily activities to help keep them on track: To achieve a goal I already mentioned about keeping it in front of you constantly.  From there you want to have daily activities to keep yourself focused and accountable.  Some ideas can include; daily 5 minute accountability partner phone call or text, morning or evening journaling, and to do lists (be careful here, I like to have the goal broken so far down into baby steps that your “to do” list for the day may have 1-3 things that you can get accomplished). 5)  They don’t re-evaluate as they go:  Don’t feel that just because you put time and effort into a goal and it’s not working…that you have to stick it out so you don’t fail. Don’t force it. Sometimes priorities shift and goals need to change a...

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Is breakfast really the most important meal of the day?

Posted by on Oct 9, 2017 in Uncategorized | 0 comments

Is breakfast really the most important meal of the day?

Good morning! Speaking of mornings, how do you start yours each day? Do you have a morning routine or ritual before you head out the door?  The most important question, do you eat a nutritious breakfast each morning? Unfortunately, many people either do not eat breakfast consistently or they are eating a sugar and carb dense meal they call breakfast. So, let’s BREAK down breakfast! Is breakfast really the most important meal of the day? In one word yes! But why? Breakfast fuels you and prepares you for the day. It sets your metabolism for the rest of day. (will you be storing fat or burning fat?) Sets you up to eat healthier through the day and not over do it at other meals. Helps keep glucose levels stable Helps to curb cravings Breakfast influences how we perform mentally and physically during the day (focus, energy, motivation) I am not hungry first thing in the morning. I understand this struggle. I was here too, early in my own journey. First, if you are not hungry within an hour of waking that is a key indicator that your hormones are out of whack.  Secondly, breakfast doesn’t have to be a huge meal if you are carefully selecting the food you eat for optimum nutrition and fuel for your body.  Start small and work your way up as you go.  Don’t force yourself to eat more than you feel you can.  Perhaps reduce the amount of caffeine you consume first thing in the morning too, as that can suppress your appetite.  Also watch that you are not eating too big of a dinner or too close to bedtime. Remember that your body has just fasted for 6-8 hours and we need to wake up our metabolism.  Start with a handful of nuts or berries or a glass of water and you should start to feel hungry.  Lastly, it really is just a matter of retraining our brain and body though our behavior changes. What should I be eating? Ideas for breakfast: Overnight oats (be sure to add in nuts and berries) Mini Egg Frittatas (these are awesome make ahead options and can be eaten on the go) Sweet potato, ground turkey and egg hash Plain greek yogurt, drizzle of honey with nuts and berries on top Dave’s Killer Bread toasted with almond butter and apple slices Dave’s Killer Bread toasted with hummus and avocado slices Homemade breakfast bars (YOU control the ingredients) Warm banana bowl (sliced banana, almond milk, unsweetened coconut, cinnamon warmed in the microwave or on the stove top) LEFTOVERS from lunch or dinner.  Breakfast does not have to be traditional breakfast food as long as you are getting protein, healthy fasts and the proper complex carbs How do I get starting being more consistent with eating breakfast? As with any behavior modification, start small. If you don’t ever eat breakfast, commit to doing it 3 days a week to start and then build up from there.  Experiment to find the foods that you like best for breakfast (that fuel the body…no commercial cereals full of sugar or frozen prepared breakfast foods, no fast food…not healthy and not the fuel the body needs).  You also must plan and prep to remain consistent and to be successful.  Carve out time...

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You want it? Then make it happen!

Posted by on Jul 18, 2017 in Featured | 0 comments

You want it?  Then make it happen!

Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.” Which one do you think is going to get healthy and feel great? Yep—the one who intends it. Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!     The Fuel for Desired Results The key to intention is action – try this to build your intention muscle: Get clear on what you want. Create a vision board by gathering images and words that pertain to your goal, and gluing them onto a large piece of construction paper. Hang the collage in a spot where you’ll see it often. (Or, you can use an online service like Pinterest to create a digital vision board.) Do something to make your desire happen. Let’s say you want to eat four servings of vegetables a day. Your first action may be to go to a farmers’ market and purchase a few veggies you can cook for dinner. Celebrate your achievement! Don’t forget to congratulate yourself for meeting your goal.   How to Have a Great Day… Every Day! Did you know that you can even set an intention to have a great day? Rather than diving into your morning and hoping you’ll achieve your day’s big goal, why not take a moment and set yourself up for success? Try this “Setting An Intention to Succeed” exercise used by professional athletes, speakers, politicians, and performers: Upon waking, lie in bed and think about what you have planned for your day (or, find a quiet spot to sit and contemplate). Think about your desired outcome. Take a deep breath and visualize yourself succeeding. Replay your success several times in your mind. Next, add other senses, including sounds, smells, and touch. For instance, as you replay your success, you now also hear the director offering you the gig, or you feel the physical sensation of your finger hitting the “send” button on your latest assignment. Lastly, replay the scene again, adding emotions. Feel your elation at getting the part, or your pride at finally finishing your work. You can perform An Intention to Succeed, throughout the day as desired.   GET EVEN HEALTHIER! Do you intend to lose weight, eat healthily, and feel fantastic? Make a plan to succeed by getting the support you need! As a Health Coach, I specialize in helping people make their own healthy changes. Ready to get started? Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!...

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Mmmm…Chocolate

Posted by on Jun 15, 2017 in Uncategorized | 18 comments

Mmmm…Chocolate

  Chocolate is the only ingredient that is its very own food group. Well not really—but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week.   Which begs the question…     Is Chocolate Good for You?    The answer is both yes and no. Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter—serotonin—in the brain. But eat the wrong kind and you’ll get loads of sugar, calories, and junky ingredients.   How to Eat it Responsibly   Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, however—think commercially produced candy bars—the fewer healthy components remain. So how to get the most out of your chocolate fix? Don’t be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains. Know your percentages: the number on dark chocolate packaging refers to the percentage of cacao bean in chocolate. For maximum health benefit, look for dark chocolate that has 75% to 85% cacao. Go raw—or as unprocessed as possible. Looking for more fun ways to enjoy your favorite food? You’ll love this dark chocolate treat. Invite some friends over and make a batch!   Chef Karolina’s Raw Chocolate Truffles   Prep time:  20 minutes Makes 25 truffles 1 cup raw cacao powder 1 cup cashews or macadamia nuts ½ cup maple syrup Water (to mix) Roll-in ingredients: shredded coconut, chopped nuts, chocolate nibs, raw sugar, cacao powder, ginger, or something else you love Mix cashews in a food processor until a powder, adding enough water to create a thick paste. Add maple syrup to cashews and pulse to process. Add cacao powder. Pulse to process. Refrigerate for four hours or overnight for best results. Form teaspoon-sized balls of dough. Coat balls in your chosen roll-in ingredients!    ...

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Your mother told you so!

Posted by on Sep 15, 2010 in Featured, Uncategorized | 1 comment

Your mother told you so!

 Hi! The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window. Hmmm…what did you eat for breakfast? I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch. So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all? Your body deserves so much better than that.  And so do you! When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.   What Breakfast is Right for You? One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later. Day one: Scrambled eggs or tofu Day two: Bean soup or a bean salad Day three: Oatmeal Day four: Boxed breakfast cereal Day five: Muffin and coffee Day six: Fresh fruit Day seven: Fresh vegetables Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great! Get Even Healthier! Would you like to learn how to choose the best breakfasts for you? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make your own healthy changes? Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Let’s...

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The serving size secret you must know!

Posted by on Sep 15, 2010 in Featured, Uncategorized | 0 comments

The serving size secret you must know!

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars? Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package. Can YOU Eat Just One? Sure, you could go ahead and enjoy just half the bag, but are you really going to do that? Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.   The Perils of Supersizing  Eating too much food in one sitting is hard on your body. Here’s why: Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion. A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy. Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress. When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets. Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.   5 Tips to Kick Portion Distortion Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized. Chew well to aid digestion and give your brain time to register you’re full before you overeat. Get enough water. Often we mistake thirst for hunger. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or...

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How full is your glass?

Posted by on Sep 15, 2010 in Featured, Uncategorized | 0 comments

How full is your glass?

Picture a big glass goblet filled to the halfway mark with water. How do you see it—half-full or half empty? Consistently finding the glass half-empty—and the world as a difficult place— is a hallmark of negativity. Research has found that a negative outlook can contribute to everything from depression to heart disease to lowered immune system function. It can affect sleep, weight maintenance, the quality of your relationships, your social life, and even your ability to hold a job. Now imagine what it would feel like to approach life from a place of positivity, fun, connection, health, and possibility. Sounds good, doesn’t it? 6 Simple Tips to Make a Positive Switch To help wipe out negativity, try one or more of the following action steps: Go complaint-free. Try going an hour without complaining and see the positive things in your life. Next, try a day, a week, and so on. Keep a gratitude journal. Each evening, list 10 or more things that you are grateful for. Give compliments freely. Notice the good in others. Praise every person you interact with. Find beauty everywhere in your world. Notice its gorgeousness. Share your good news. Studies show that sharing happy events brings, even more, happiness. Focus on what you want, not what you don’t want. Maintaining a positive outlook takes practice, and the more you do it, the easier it gets. The payoff—a happier, healthier life—is absolutely worth the effort. Want to learn more about how I can teach you how to change your mindset to see YOUR glass full versus empty? Contact me now at jessica@empowered-transformations.com or...

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Your Journey Starts Here

Posted by on Sep 15, 2010 in Blog, Uncategorized | 0 comments

Your Journey Starts Here

Your Journey Starts Here! Are you ready to put yourself first and make your health and balance a priority? Do you want to live your best life as the best version of you?    

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My Promise To You

Posted by on Sep 15, 2010 in Blog, Uncategorized | 0 comments

My Promise To You

My promise to you   My first promise to you is that I will meet you where you are.  What makes me uniquely qualified to do so is that I was once where you are now.  I am you, just a few steps and tools ahead of you which allow me to share the wealth of knowledge gained both from my journey and my education.  I provide perspective. I also promise to foster a judgment-free atmosphere.  No exceptions, ever. You will feel safe to share intimate details with me because you know that is the only way we can make breakthroughs to free you from what currently holds you in bondage. (food, mindset, etc). I promise to be your number one cheerleader and to stand up for you when you sometimes forget how to stand up and celebrate yourself. I promise to teach you how to love yourself and understand that you are amazing, strong and so very worthy of doing this work to improve your health and your life. I promise that, when need be, I will lovingly hold you accountable.  I will help you get out of your own way until you develop the tools and skills to consistently do it yourself. I promise that you will always get the real and authentic me in my coaching and that I will always give you 100% in our work together....

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