Health & Lifestyle Overhaul Checklist!

Transform Your Health & Lifestyle!

Today I’m sharing a rundown of everything I did to completely overhaul my health and build the healthy lifestyle I now enjoy! I’ve compiled this list over the years of my training, research and experience as a Holistic Health Coach. I guide my clients through this process, and of course, as each individual is unique, the protocols are tailored to meet specific health concerns and goals (ie: managing a health condition, healing the gut, balancing hormones, etc.). While there are more specifics to be considered, this is a great checklist to move you towards better health and an improved overall lifestyle!

Make no mistake, this is not meant to be an overnight process. Change does not need to happen all at once. In fact, this took me YEARS, but I simply focused on ONE area at a time and kept going down the list. So please don’t allow overwhelm to stop you from getting started. Start with what feels most doable to you – maybe that’s getting more sleep, drinking more water, or adding in one new vegetable this week.

And while I am fully aware that not everyone has the same resources or access to healthier options, I encourage you to do what YOU can. Let go of all-or-nothing thinking and realize that ANY change you make to support your health is progress worth celebrating!

Remember, you and your body are on the same team and share the same goal. When you do your part to support your body by building a strong, healthy foundation, you can trust that your body will do the rest. This is what “Nourished Wellness” is all about! 

Choose ONE thing ⬆ that you’d like to start working on! And if you’d like 1:1 support & guidance on your journey to create a healthier lifestyle, click HERE to schedule a free Virtual Health Coaching consultation.


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!


Building a balanced meal

While Keto seems to be all the rage right now, I find that eliminating or severely reducing any one food group not only makes that particular diet difficult to sustain long-term, but can also complicate your relationship with food. Telling yourself you can’t have something often increases your cravings for a particular food, and sets you up for a “pass” or “fail” test, which can lead to feelings of guilt.

There is a ton of conflicting and confusing nutritional information leaving many unsure of which direction to take. I find that staying away from any extremes is the safest place to land. 🙏🏼 Balanced diets that include each food group, such as the Mediterranean way of eating, have been proven to be beneficial for health & longevity.

Balanced meals that include Protein + Complex Carbs + Fiber + Heart-healthy Fats will keep your body nourished, full & fueled. Each of these plays an important role in your health:
→Fiber keeps you full and keeps your digestive system healthy
→Protein aids in muscle and tissue building & repair
→Carbs are your body’s main source of energy
→Fats aid in the absorption of nutrients, hormone production and cell growth

Build a balanced meal with a selection from each category:
✔Proteins – eggs, meat, poultry, seafood, tofu, beans & legumes, yogurt, etc.
✔Carbs – whole grain bread, rice, quinoa, pasta, oatmeal, etc.
✔Fiber – fruits & veggies!
✔Fats – olive oil, avocado, nuts, seeds, nut butters, etc.
✔Flavor – spices, fresh herbs & condiments to make the meal delicious & satisfying
This is a basic list that you can build upon based on your preferences and personal needs.

Pass on the trendy extreme diets and reap the benefits of #balance


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