simple strategies to strengthen your immune system

Everyone is looking for “magic” immune-boosting supplements, but don’t forget the importance of building a strong FOUNDATION!

+Focus on whole foods (veggies, fruits, complex carbs, lean proteins & healthy fats). Leafy greens, onions, garlic, mushrooms, ginger, strawberries, oranges and Manuka honey 🍯 specifically are wonderful for supporting your immune system. 🥬🧄🧅🍊🍓

+Limit processed foods, sugar, alcohol & excess caffeine. 🍩🍸☕️

+Get quality sleep ~ aim for 8 hours/night. 😴

+Stay well-hydrated.💧

+Exercise regularly. 🤸🏻‍♀️

+Spend time outdoors in the sun. Never underestimate the power of fresh air & vitamin D. 🌞

+Soothe stress. Find healthy, effective ways to cope with stress & difficult emotions. Try meditation, yoga, journaling, going for a walk, talking to a loved one, reading a book, taking a bath or painting! 💆🏻‍♀️

+Feed your soul. Whether this looks like prayer or mediation, committing to a daily spiritual practice cultivates a positive mindset & sense of hope which are incredible for stress-reducing stress & strengthening the immune system. 🧘🏻‍♀️

These habits alone will enhance your immune system, overall health & sense of well-being. As a bonus, you can supplement with Vitamin C and/or an immune-supporting herbal supplement. “Wellness Support” by Source Naturals is a great one!

Stay healthy!


Morning Routine

A morning ritual sets the tone for your entire day. Here are some suggestions to help start your day on the right foot:

Don’t hit snooze (more than 2x). I don’t want to get into the habit of delaying or putting things off. So as soon as my morning alarm goes off, I try to get up right away. If I’m feeling extra tired, I’ll allow myself to hit snooze, but no more than twice. This trains me to be disciplined rather than taking the easy route.

Make your bed. Why is such a small task such a big deal? Naval Admiral William McRaven, said it best: “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task, and another, and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.” 

Journal. Grab a notebook and take a moment to jot down the following:

1. Three things you are grateful for.

2. Three affirmations (I am healthy, energetic, determined, etc.).

3. Three positive things you are expecting from the day ahead.

It will only take a few minutes, but this activity sets your mind up for a positive and productive day.

Drink water. Your body has gone many hours overnight without water, so it’s important to hydrate upon waking. For an extra boost, try warm water with a squeeze of fresh lemon juice to kick-start your digestive system and support your liver.

Meditate. The morning is the perfect opportunity to take some time for YOU before your busy day begins. Even if just for 5 minutes, find somewhere quiet to sit, listen to relaxing music or a guided meditation and breathe. You can meditate on a mantra or Bible verse that brings you a sense of peace that you can carry with you throughout your day.

Get moving! I get it; we aren’t all morning people, but try to do a little something to get your blood flowing first thing in the morning. Whether a strength training session, a walk, yoga or simple stretching, movement = energy.


The Power of Your Thoughts

When trying to get healthier or improve an area of our lives, we tend to focus on our actions first. We exert will power to change our behaviors, but then wonder why we can’t stay consistent and why we “self-sabotage.”

I find that most of my clients know what to do to get healthier, but they struggle with consistent execution. I’ve been coaching for 10 years and have noticed a common pattern among nearly all my clients: your thoughts make or break the execution of your goals. So how do we get our thoughts to support us in the pursuit of our goals?

1. Define your WHY.

Why do you want to get healthier? What is your internal motivator? I recommend that your “why” be based on something deeply personal and meaningful to you, such as “I want to run a marathon” or “I want to be healthy for my kids,” rather than an external motivator (ie: what other people think of you). External motivation is often short-lived and unfulfilling, but meaningful internal motivation will fuel you as you work towards your goals.

2. Let your WHY guide your thoughts.

There is a big difference between the thought:” Ugh, I have to exercise today” and “I’m choosing to exercise today because I want to keep my body healthy and active.” The first thought discourages you and the second thought supports your efforts. I don’t know about you, but I’d prefer to have a constant cheerleader in my head rather than a negative Nancy. Keep your thoughts in check and make sure they’re aligned with your WHY.

3. Take consistent ACTION (despite what you feel). If we only did the things we felt like doing, we’d all be in trouble. Motivation fluctuates and you’re not always going to feel like putting in the effort. Take action towards your goals despite how you feel. You’ve made a commitment to yourself, and commitments should be kept. Remind yourself of your WHY and go out and get the job done!

Choose thoughts that empower you > Take daily action towards your goals > Those consistent actions will turn into habits > Your habits shape your life.

#nourishedwellness #nourishedforlife #mindset


Sustainability {Part 1}

The biggest reason people weight cycle, meaning they repeatedly lose and gain signifiant amounts of weight, is because the diet plan they are following is not sustainable. Overly restrictive crash diets are incredibly difficult to maintain, and it is only a matter of time before your willpower burns out.

It’s like a pendulum that fluctuates between extreme rigidness and careless gluttony. The more you restrict, the more likely you are to swing to the opposite side of the pendulum into “screw it” mode. Can you move away from the extremes, away from deprivation, and into the middle ground of healthy discipline?

Discover if what you are doing now is sustainable long-term by asking yourself this simple question:

What would it look like to embrace a healthy balance that you can maintain for the long-run? Maybe that means following the “80/20” rule. Maybe that means sticking to healthy homemade food during the week and enjoying dinners out on the weekends. Maybe that means having a small treat every day. Discover what a healthy balance looks like for you. Choose to eat and live in a way that’s mindful, enjoyable and sustainable. 🙏🏼

If you’re looking for guidance to build a healthy lifestyle, schedule a 1:1 coaching call with me or download the Nourished For Life e-book here:

#nourishedwellness #nourishedforlife