Creating A Balanced Life

Hey Sweet Friends,

Chris here to help you create a more balanced lifestyle so that you can shine, not just in one area of your life, but in ALL areas of your life!

But first, why am I talking about living a more balanced lifestyle?

We spend a lot of time compartmentalizing the various areas of our lives: relationships, career, money, exercise, health… but we all know that if one area is out of whack, our WHOLE life is affected. It’s an interconnected web of life.

Imagine making tons of money AND being in a loving, happy marriage BUT you have no time to exercise. Pretty soon you will appreciate your flow of money and love less, simply because your body is not getting the exercise it needs to feel alive and energized.

That’s why it’s so important to think of your life as one holistic pie and to make the decision to put your energy into making every piece of that pie as yummy as possible!

So what would create a more balanced lifestyle? What would that look like?

Great questions!

Creating a more balanced lifestyle would mean taking a really good look at all areas of your life: relationships, career, money, exercise, health…and making decisions about what is and isn’t working in each area.

Sometimes the reason we stay stuck in unhealthy or unhappy areas of our lives is because it’s easier, in a way, to stay stuck in the familiarity than to find the creativity and energy to make the changes needed to improve our quality of life and move into the unknown.

But don’t worry, I am here to help you begin to IMAGINE what your life in balance would look and feel like… you are not alone!

But first…

How will I know if my current lifestyle is unbalanced?

  • Are you used to getting things done on your own, but could use a little support?

  • Do you want to build a healthier relationship to food

  • Do you eat when you are bored, angry, sad, or stressed out?

  • Do you want to develop a deeper connection to yourself and others?

  • Do you want to be empowered to be your own health expert?

  • Do you want to be inspired about healthy cooking?

  • Do you want to discover optimal eating for your unique body?

  • Do you want more confidence, energy, and self-acceptance?

  • Do you want to be challenged in new ways?

  • Do you want to be held accountable to show up for yourself?

The answers to those questions will be a guide in directing you to which areas of life might feel unbalanced. 

What do I do now? You can download my 6 simple solutions to get your Spark Back HERE. 

Get Your Spark Back 

If you are ready to embrace the best version of your life possible, then click here now to schedule a time to talk with me about the important steps to take to make changes in your lifestyle that will help you CREATE your DREAM life!

I’ll give you a 1 hour LASER coaching session and a powerful exercise to uncover what wants to be nourished and balanced in YOU!

Use code Shine18 to get this session for Free. (It’s a $97 value, and only offered to those who are my Shine Wellness clients or who read this blog )

And please don’t keep me a secret. If you know someone who would benefit from this blog post, please share the information. 

Keep SHINING on! This is YOUR time!

Chris

It’s time to let that ***** go!

Hey Sweet Friend,

Who doesn’t want to do that new thing in the New Year.

Go for a run, loose those last 10 pounds, get in shape, eat better, spend more quality time with your family and less screen time, clear the clutter, take better care of yourself or just do that big thing that’s been on your list that feels a bit impossible. 

Yep, I totally get it. We all have ways in which we want to improve and move forward into 2018. 

And you are meant to do those things that are tugging at your heart.

But here’s the thing. “If nothing changes, Nothing Changes” 

It’s time to make a choice to do things differently, but I’m not talking 100% differently. That’s perfectionism. And that’s where you’ll be stopped dead in your tracks.

“Perfectionism is self abuse of the highest order. Perfectionism feeds procrastination.”

​Let me explain. Perfectionism is all lies. She tells you that if you’d just get it perfect enough, do it right enough, be good enough —- that you’ll finally have the body, life, career, family (fill in the blank) that you desire.

But the truth of it is? The finish line changes with perfectionism. “Perfect” never arrives. EVER!

It will wear you out, and wear you down until you are poisoned and paralyzed because perfect isn’t attainable. 

Perfectionism​ births the procrastinator.

But the procrastinator is actually a protector. A way to protect you from the relentless demands of the perfectionist. That part of you that doesn’t want to fail again. Doesn’t want to tackle another project and then not follow through, doesn’t want to buy that gym membership and use it for a few weeks and then never go again. Her job actually has a positive intention for you. To keep you safe. To keep you from feeling like a failure. 

But what if you could do things differently my friend. 

What if instead of the perfectionist mentality, you could give yourself some GRACE and shoot for a 1% change instead of a 100% change? What might open up for you then?

​Here’s the secret: Small changes swing big doors! 

Yep, we can throw that perfectionism right out the window and actually accomplish more of what makes our heart sing if we focus on making small changes consistently, instead of those big overhauls that turn your life upside down and inside out. 

You see, we can all do something for a short period of time. We can go on a deprivation diet and loose bit of weight, or take on a new huge challenge, but if the habit or the change doesn’t stick, we fall off track, gain the weight back (and more), stop the workout program and go back to the same old same old because it all feels like TOO MUCH. 

Sound familiar?

When we let go of PERFECT, procrastination doesn’t have anything to protect you from. You can easily go on with your day in a way that doesn’t trigger the protector and do so in ways that fit into your life that actually create a shift in your thinking, and your habits. 

It’s true my friend! And you can do it too. I know because I have been there and walked the walk and would love to show you how to experience the same freedom. 

It’s the main reason why I went back to school to get my Holistic Health Coaching Certification and why I am now enrolled in the Grad Intensive Program to get my Holistic MBA. 

You see, I saw in my work as a Nutritional Therapy Practitioner, that I can tell people all day long what to eat and what to do to create optimal health, but unless these habits actually stick, nothing changes for good. People end up defaulting and getting more of what they don’t want. 

So what works instead? The right system of making small changes in the right order, the right support  (someone who holds your highest potential as true), and the right accountability to help hold you to your vision of what it is that you want to accomplish. 

Creating that 1% change within the right system with support and accountability is what I have been doing for myself and my clients and it works. 

I work with women who struggle to stay on track with healthy eating and lifestyle habits.  I help them learn how to change the way they eat and respond to stress by changing the way they THINK about food and themselves so they can move forward in freedom and live their most confident, healthy life, everyday. Guilt Free!

Let me help you too! Let’s break out of the perfectionism, the procrastination and the diet mentality and move forward into your goals with a relaxed confidence that leaves you feeling energized, excited to start the day and empowered to make the changes you desire last. ​

It’s time to make a choice and make yourself a priority!

So many of us take care of others, but we put our own needs on the back burner and as a result we get tired and depleted with no energy left to do what we really love to do or be the relaxed confident vibrant person we really want to be.

Let me help you move beyond this tired depleted state, and reclaim your health and energy, mentally and physically, so you can do more of what makes your heart sing and accomplish what you want to accomplish to live your most enjoyable life.

I’ll guide you with a whole foods approach combined with holistic self care practices so you can create lasting habit changes that stick, in small manageable steps, and make healthy happen for you.

And we do this together, without a one size fits all diet dogma, crazy shakes or miracle supplements. We do this from a place of curiosity and compassion to see where you’re stuck, and uncover the habits and belief systems that keep you from being your healthiest you, and move forward so you can create your most enjoyable life in whatever goal you choose.

 

I help you get your spark back!

Download my free 6 Solutions to Get Your Spark Back below

6 Solutions To Get Your Spark Back 

 if you know anyone who wants to thrive and not just survive and slog through the day, please share this post.

Wishing you Joy and Vitality!

 

 

 

 

3 super potent vitamins that are crucial for our health

Hey Friends,

Today I want to let you in on a little secret.  There are 3 super potent vitamins that are crucial for our health and wellness yet we often overlook them… Can you guess what they are? The answer may surprise you. 

I’ll give you a clue: they are all around you, don’t cost a dime and are accessible at any time of day…

That’s right! I’m talking about nature, fresh air and sunshine!

Are you wondering why am I talking about nature, fresh air and sunshine as vitamins? Isn’t nutrition and nourishment only about food? Here’s the scoop…

We are so conditioned to think that vitamins are only in food or something manufactured in a lab and labeled that we need to purchase in a bottle at a store that we forget to open our eyes and look all around us. Vitamins are everywhere!

Nature itself is a multi-vitamin world but it’s often the last thing we turn to for our vitamin fix simply because we are not conditioned to think of it as… nutritious. But it is… so hand with me while I go into more detail…

So what are my 3 most underrated yet most potent vitamins?

  1. Vitamin N = Nature

  2. Vitamin FA= Fresh Air

  3. Vitamin S = Sunshine

Have your ever been outside feeling the sunshine on your face and your breath calmed and your shoulders relaxed? Or been on a hike in the woods and just felt this sense of peace and calm and joy of just being? I know I have and I have made it a point to add in NATURE time to my weekly self care routine. Even just a 10 minute walk on a greenway or getting outside to sit on the back deck or in the yard to just breathe does so much to help us reconnect and lower not only our stress, but get us back in tune with our circadian rhythms. Yep. It’s true. 

Did you know that instead of exploring the great outdoors the average American spends most of their time stuck in stale offices and dark living rooms? 

Even kids today spend 7 hours more on academics and 2 hours less on sports and outdoor activities per week than they did 20 years ago. What happened to playing in the woods and building forts and staying out with the neighborhood kids until mom called you in for dinner? This new technology age is having devastating consequences on our health. 

Research shows that children who get more “vitamins N, FA and S” have lower stress levels, more success in school, and fewer ADHD symptoms. And adults who exercise and socialize more in nature are happier people all round.

I know that’s true for me. I feel alive, connected with life and more peaceful when I spend time in nature. And my kids do too! Just last weekend we went to one our state parks for a walk. I took 2 of my 3 boys and we went on this beautiful 3 mile hike around a lake and through the woods. We talked and my heart sang as I watched my boys, age 12 and 17, pic up sticks and play sword fight, chase each other and laugh and play. I felt my body soften as I watched the light streaming through the trees and could smell the leaves and earth of the forest. It was such a simple gift and one that creates and “experience” of living fully for me and my kids. 

So how else does bing in nature nourish us? We all know that simply being in sunlight triggers our skin to make vitamin D, also known as the ‘sunshine vitamin’. Research has linked low vitamin D levels with depression, obesity, diabetes, cardiovascular disease, autoimmune disease, osteoporosis and cancer.

To make sure you have enough Vitamin D, be sure to get at least 15-20 minutes outside WITHOUT sunscreen. Why? Because sunscreen (high and low SPF factors) prohibits the body from making vitamin D by 95 %.

So in light of all this it is so important to get outside and get lots of nature (VITAMIN N), fresh air (VITAMIN FA) and sunshine (VITAMIN S)—these are super potent forms of food for our bodies!

How can I get more Vitamin N, Vitamin FA and Vitamin S?

  • Make outdoor adult play mandatory—splash in puddles, throw snowballs, pack a picnic or catch fireflies.

  • To avoid the typical 3pm slump, take a 10-15min walk outside and drink in fresh air instead of coffee.

  • Try gardening! Getting your hands in the dirt is actually good for you—there’s a strain of bacterium in soil—Mycobacterium vaccae—that has been found to trigger the release of serotonin, which in turn elevates mood and decreases anxiety. No wonder kids already know that digging deep in dirt makes them happy!

 

  • Move your kitchen outside—fire up the grill and make fun creations such as fruit kebabs, or if you have kids, let them personalize meats by brushing on sauces before cooking.

 

  • Sleep under the stars—even if camping without a bathroom isn’t for you, you can pitch a tent or put up a hammock in your backyard!

 

  • Schedule it in on your calendar to spend an hour on the weekend going to a green way or a park. 

 

  • Take a family trip to one of your state parks. It’s one of our great treasures. The picture above is from a favorite trail of mine that i just discovered. It’s called the Balsam Nature Trail in Mount Mitchell, North Carolina. It smells like Christmas and is filled with Balsam and Spruce trees. It’s magical. 

 

What do I do now?

Get some  vitamin FA, N, and S on your calendar and enjoy!

Having a hard time fitting it in?

If you want to talk more with me about fun ways to get more of these natural, abundant and potent vitamins in your life, then click here now to schedule a time to chat. We will create some action steps to get your feeling alive and free and filling your cup so you can give from fullness rather than depletion. 

Keep SHINING on!

Chris

Trade in overwhelm for relaxed confidence…

Black Friday, Small Business Saturday and Cyber Monday are here and it’s time to create the health you deserve!

I know your email box is being bombarded with “specials” and offers. So what makes mine different?

YOU!

My services are tailored to you my friend. To create the health and life you deserve. To create healthy habits that will double your energy, find your happy weight and take you out of overwhelm and into relaxed confidence.

Halloween is over, the turkey and festivities of Thanksgiving are over, and now your thinking it’s time to get back on track so that those 10 pounds don’t creep back on between now and New Years.

You want the energy and peace of being able to enjoy the holidays with your family and friends, without feeling like you have push a boulder up a hill to stay on your health plan right? Me too! I get it. I’ve been there.

I used to go into the holidays throwing all my “intentions” of staying on track out the window because I thought it would just be too hard to avoid the temptations of the holiday parties and Christmas cookie exchanges. I didn’t like having to choose between my health plan or my celebration with my family. But what I didn’t know, Is that I didn’t have to choose. I could actually have BOTH! Yep! It’s true!

You don’t have to deprive yourself to enjoy the holidays and all the goodies that comes with it for having the energy and happy weight you want.

You see, that’s a DIET mentality. And I’m done with that! I bet you are too! A diet mentality says, “I blew it already today, so i’ll just eat what I want and start over on Monday.” Monday comes and you can deprive yourself for awhile, but then you default back to the same old same old and end up right back where you started, feeling miserable and like you can’t stay on a health plan or get to have the health and energy and the happy weight you want. It’s a vicious cycle and it leaves you feeling like a failure.

I’m here to change that for you because I’ve changed that for myself. Let’s throw out the diet mentality and begin to create small steps that create big changes in your energy and health. Changes that actually STICK for the long term. Habits that give you margin to tune into what’s working for you, not some 1 size fits all diet that is impossible to stick to, or some over priced “shakes” or exercise regimes that promise visions of a slimmer you.

I’m not into “miracle” diets, hard core bootcamps or shakes. I’m into real life my friend.

You can’t live on shakes, and eventually you will fall off that diet and default back to the same old same old. Unless you create habit changes that are fun, easy and doable. You see our habits are based on pleasure loops in our brain. When we begin to switch what nourishes us, brings us joy and makes us feel full of energy, vitality and joy, we begin to create new ones that get us where we want to go and be who we want to be.

That’s what I have done in my own life, and I’d love to guide you too. Now when I go into the holidays, I enjoy the parties, the food, and the fun, because I give myself permission to enjoy those things AND still have health plan that creates energy and nourishment for my body, mind and soul. It’s not an either or. It’s a BOTH AND!

It feels so good to move into this season without worrying that I’m going to gain 10 pounds over the holidays and so I need to get it together come New Years. It feels so good to create a stress free buffer zone so that I can still give from a full cup instead of being so depleted that I can’t wait for all of this to be over.

Let me help you create the energy and the health you deserve. I have some amazing specials today at Shine Wellness.

If you are wanting to step into this place of joy and freedom, let’s schedule a time to chat.

I have a FREE 1 hour Double Your Energy Breakthrough Session for you. It’s valued at $75 but I offer it for free so you can see how powerful this really is, and how powerful you really are in realizing your dreams for a healthier you.

If you want this FREE offer of a 1 hour personal health coaching session to help you through the holidays and beyond, just click below.

FREE BREAKTHROUGH SESSION 

I also have some amazing deals at Shine Wellness to help you create a stress free buffer zone. I’ve lowered my prices for THIS WEEKEND ONLY on ALL of my services. Yes, Massage Therapy, Health Coaching, Nutritional Wellness.

You can buy gift certificates for you, your friends and family and fill your cup so you can give from fullness and not depletion. Massage Therapy sessions are at their lowest rate of the entire year for all 60 minute, and 90 minute sessions.

Just Click HERE 

You can get a $150 discount on the RESTART program if you are looking to learn about getting back to real whole foods.

You can take $300 off the next Group Transformation Health Coaching Program.

And, If you click the link above and schedule a Breakthrough Session with me, I’ll take $500 off your “Double Your Energy 90 Day Transformation Program, if we decide we area a good fit to work together. I am only taking 3 new clients into this program, so if it speaks to you, book your Breakthrough session today!

Click HERE 

Here is the link again for your

Black Friday Massage Specials 

These offers are only good until Monday November 27 at midnight, so get them today!

I look forward to walking with YOU and supporting you in your health and wellness goals.

Warmly,

Chris

Great Grandma Ella’s Turkey Dressing

Thanksgiving is right around the corner and this year I want to share with you my favorite stuffing recipe. It comes from my Great Grandma Ella and my family has been making it each year at Thanksgiving for as long as I can remember. It is super simple to make and you can double the recipe if you are feeding a large crowd or stuffing a large turkey. 

My Grandma Ella called this “Turkey Dressing,” as it was almost always used to “dress” the turkey. Any remaining dressing was put in a casserole dish and baked in the oven. I choose to cook my dressing in a casserole dish as my turkey is usually filled with other things, like lemons, rosemary, onions and various herbs. But, that’s another recipe. 🙂

This recipe has 1 small change from the way my Great Grandma made it. She used white bread bought from the store. I use homemade sourdough bread. Sourdough bread is a traditional food that is actually easier for your body to digest and I like the flavor it gives to my dressing. You can find my homemade sourdough recipe here. I usually make my sourdough bread the day before thanksgiving and then start the dressing the morning of thanksgiving while the turkey is cooking. 

When it comes to the milk and butter, use whole milk and real butter. Skimping here will reduce the flavor and you will be eating an unhealthier version of this recipe. Healthy fats like butter, coconut oil, olive oil. avocado oil, do NOT make you fat. That’s a myth. It actually slows the absorption of sugar into your blood stream, and allows you to feel full and satiated. When you take the fat out of the milk, you are left with milk sugar. The over consumption of processed foods and sugars gets stored as fat and that is what has been causing the epidemic of diabetes and obesity, not healthy fats. When you use imitation (fake) butters like those butter spreads, you are actually eating fat that your body does not recognize as food, and it gets stored in your muscles and adipose tissue. So just go with the REAL good stuff and ENJOY! If you can’t tolerate butter, try using Ghee (clarified butter). You can find our more about healthy fats and traditional foods at the Price Pottenger Foundation.  Follow this Link.

If you want more education in nutritional wellness and how return to real whole nutrient dense foods that increase energy, your health and help you find your happy weight, you can join me for the next RESTART class that starts January 8th. It’s a 5 week program that is powerful. It’s Real food, Real education and Real support in a small group setting. See what clients have to say about their success with the RESTART Program. 

click the link below for a surprise pre black Friday discount

Learn More About Restart  

 

I hope you and your family enjoy this recipe as much our family has over the years. Wishing you joy, health and abundant happiness as you celebrate this season. 

In health and wellness,

Chris

5 Weeks Of Essential Self Care

Join me in this FREE 5 Weeks of Essential Self Care to rejuvenate and nourish all of you, with simple habit changes, to help you fill your cup again. 

 

Where are you depleted? What wants to be nourished?

  • feeling tired and needing a reset after a time of over-indulgence?

  • struggling from a super stressful period at work?

  • navigating a major life transition? 

  • taking care of everyone’s needs but your own? 

  • knowing that you need to get back to self care, but don’t know how? 

  • feeling overwhelmed with all the “to do’s” and not sure how you can fit one more thing on your plate? 

  • feeling like you have put your own desires on hold? 

In today’s world, we are constantly on the go, with high expectations on ourselves to be more and do more. But who is taking care of you? How can you be your best self and give your A+ version to your family, clients and yourself when you are living from depletion? 

Self Care is NOT selfish. It is actually the opposite. When we engage in self care and fill our cup, we are calmer, more relaxed, nourished and able to give with joy and authenticity instead of just surviving. A depleted version is cranky, tired, stressed, not fun to be around and certainly not the most loving to those closest to us. Constantly giving from depletion is not serving anyone well. The most unselfish thing you can do is to take care of you, so you can give your best, most relaxed and loving self to your family, friends, clients and love your most authentic you! 

Whatever your circumstances, if you are feeling any combination of stuck, stressed, tired, off balance, out-of-whack, overworked, overwhelmed or increasingly unhealthy, I invite you to join me for this simple 21-day process to get on the path to feeling better and filling your cup again, so you can give from over flowing.

For this 21 days of Essential Self Care, you will receive an email to your inbox every 4 days with an essential self care focus to help you take care of you again. You can start any time and join the private Facebook group for live support and community. The 5 essentials are Sleep, Hydration, Movement, Nourishment and Mindfulness. Plus, you will receive extra bonus material to keep and refer to again when you feel like you need a boost. 

Just fill out the form below and you will receive your first welcome email today with your first self care essential to get you started. It’s time to start taking care of you, so you can do more of what you love and less of what you don’t. It’s totally free. No strings attached. 

I’ve been where you are my friend. I am a wife, mother (5 in our clan) and a business owner. I have the same 24 hours that you do. We all get to make choices in how we choose to use them. I have been in that state of depletion. Putting my own self care on the back burner to “get things done” and take care of everyone else’s needs. And it left me unhappy, resentful, burned out, stressed and not very nice to my family. I made no time for me, for my friends, or for what made my heart sing. I learned how very important self care is for me to not only feel my best, but to enjoy life. And in the case of getting things done, I actually accomplish MORE now, taking care of myself, than I ever did in my depleted state. I found that getting back to basics of getting good sleep, nourishing my body with food that gives me energy, staying hydrated, moving my body in ways that I enjoyed, and taking time for a mindfulness practice created a HUGE impact in how I felt in my mind, body and spirit. 

I’d like to share these simple steps that I took to help me get back to fullness with you. They are easy, free and they work. They are “small hinges that swing big doors” and I couldn’t be more excited to share them with you so you too can feel full again. 

After you sign up below, head on over to the private Facebook group so you can have support, accountability and community along the way. 

 

From Powerless To Powerful

 

It’s been 1 week since my surgery, and 1 week since I shared openly in the social world why I chose to remove my breast implants.

The outpouring of love and support and resonance with other women in my community has been mind blowing. Sometimes when we are in our own world, we wonder if what we are thinking will really resonate with anyone else. And I was truly inspired by the comments and sharing on my own facebook page, letting me know that what I was sharing and talking about was IMPORTANT! With a capital I! I knew it was important for me, but to know it was also helping other women in finding their own voice in my sharing was a bonus in my passion to be able to serve others.

 

I want to share a bit more about what mindsets got me here, and how this journey has and is continuing to shape me in stepping more fully into myself, my purpose and my passion. Finding my place in this diet centered world in which we live, filled with images and belief systems that shape the filters in which we see ourselves as women.

 

As I have been healing this week, I have been learning more about goals and how they translate directly with our belief systems. In uncovering my own reasons for buying into the lie that I needed breast implants in the first place, I discovered that we actually have 2 different types of goals. Outer Goals and Core goals.

 

Outer goals are those things we want because we think they will make us appear happy or successful, to others. It is based on other people’s perceptions, but it never fulfills what we actually want.

This is the mindset that prompted me to get breast implants. I thought If I fit into the world’s view of beauty (bigger boobs = an attractive woman), then I would feel happy, valued, successful and love me. Outer goals look like this. More money, a better car, losing weight, getting into a certain size of dress or jeans, your dream home, better boobs. Yep, that was me. I had the outer goal that I thought would get me what I desired. But here’s the thing with outer goals; the finish line keeps moving. So I got the breast implants and found I wasn’t fulfilled, so the next thing I wanted was a tummy tuck, or to lose weight and fit back into my size 4 jeans. There is the feeling of what’s next? I’ve got the great boobs, but there is no true sense of meaning or fulfillment. BINGO! When our self worth is tied to these outer goals, it depletes our own identity that we have about ourselves. WHOA right? It all started making sense to me as to the why I wanted breast implants in the first place. I thought the outer goals would somehow make me feel more fulfilled. That’s the illusion that the diet industry is selling us. Lose weight and you will feel, be amazing. Achieve the life of your dreams, once you are a size 4. Fill in the blank here on whatever you see as your outer goal. It reminds me of the saying “money can’t buy happiness.” And it’s true because money, beauty, status, are all outer goals that have nothing to do with our inner fulfillment.

 

Core goals fulfill you. They are a state of mind vs something tangible to achieve.

They are deeply satisfying and create our identity. THIS is where the shift comes from to experience true transformation in our minds that lead us to the happy lives we want to be living. This is the mindset that shifted for me in learning how to really love myself and who I am. I created core goals that fulfilled me, rather than relying on outer goals that left me chasing the moving finish line.

 

The old Chris with outer goals wanted to feel loved, valued and accepting of herself, but thought the outer goals would give that to her. Bigger, better boobs, smaller jean size, a successful business. The NEW 2017 Chris still wants to feel loved, valued and affirmed in her self worth and identity, but realizes that in order to experience this, my core goals are what creates that. This internal state of mind, not the outer body or outer world.

 

My core goals that fulfill me and give me my sense of identity are to serve, inspire, nourish, teach and empower other woman. To share my authentic self in a way that helps them create the shift from the outer goals, to the core goals to feel TRULY transformed in mind, emotions and body. Yes, we have some physical health issues that need to be addressed sometimes. But we approach those health issues and their resolution from identifying a core goal and not focusing on the outer goal. This is the game changer.  I am a healer. I have finally allowed myself to embrace that. To own that. To step fully into that gift of being real and encouraging others in this world. When I step into that core goal and live from this place, I feel valued, self accepting, loved and am able to not only live in integrity with who I want to be, but I also have a new appreciation for and love who I truly am and who God has created me to be.  This is where I live in alignment and resonance with my goals and desires. This is where I step into my purpose and passion to serve my community in a bigger way. A meaningful way that shifted how I relate to myself and the world.

 

I now can actually understand where my lack of love for myself stems from. The anxiety and depression that I have struggled with over the years. The feeling of striving to do more, create more, be more. The reason why I used to live in a state of depletion rather than fullness. I was constantly chasing outer goals, achieving them and then chasing the finish line that had moved. It’s exhausting. It’s unfulfilling. It’s depleting and It is disempowering. It’s not the way to achieve the life your desire or the happiness you want. It’s time to make a shift friends.

 

I have 3 questions for you to get started in making your own shift from outer goals to core goals.

 

1- Are you living your purpose? What have you been drawn to? What are you here on this planet to do? What do you see as your gifts?

 

2- Where in your life are you not in alignment? Is there any part of you feels like you are out of alignment with your own authenticity?

 

3-  Where can you start today to make a shift? Start right where you are. It doesn’t need to be big. It can be even a small awareness of needing to uncover your core goals. Or to take the time to answer these questions to get some clarity.

 

Take some time to ponder these questions. Write them down. Get radically honest with yourself. You can do this! It’s liberating and empowering.

 

This is the shift that encouraged me to not only have the breast implants removed, but to also not get them replaced and start living from fullness rather than depletion and to love myself more each and every day.  It has allowed me to be able to be vulnerable and share my story. And I hope it may also give you voice to what is going on with you too. As women we are warriors, we are survivors, we are creators, we are powerful, we are a tribe, and we need to OWN that sister! We have a choice in which filter we choose to view the world and which goals we choose to live from.

 

If this speaks to you and you want help uncovering some of what your core goals are and you want to make that shift from outer goals to fulfilling core goals, I can help.

We can set up a free empowerment session. This is how I get to share my purpose and passion. It’s free and It allows you to uncover what is stopping you from living the life you desire. Together we will lean into those core goals and recognize those outer goals that keep you striving instead of really loving all of who you are. It’s powerful work and it’s what creates a True Transformation in our lives. Stop chasing the finish line my friend. It’s going to move anyway.

Schedule your FREE empowerment Session 

 

Feel free to reach out to me at info@shine-wellness.com to share what is going on in your world. How are you making the shift? What are some of your core goals? What have you recognized as your outer goals that keep you striving. I want to know and I want to celebrate you! I read every email that lands in my inbox and I will do my best to reply to each and every one.

 

Wishing you FREEDOM and joy and living from fullness!

Warmly,

Chris

 

Are you sick of just wishing for a healthy empowered life?

Hey Friends, Let’s be honest.

Most of us know what to do, we just don’t always do it.

Can you relate?

Do you ever find yourself saying that you’re going to:

  • “Get back on track and eat better.”
  • Start making more home cooked meals for the family.”
  • “Eat less processed foods or eat more veggies.”
  • Or maybe it sounds like, “I’m going to exercise 3-5 times a week and start losing weight. This time I’ll really be good and stick with it.”
  • Or, “I am going to slow down and and spend more quality time with the kids and my partner, take more time for me too.”

If any of those sound familiar, then keep reading, because you’re in the right place, my friend.

You may have stuck with those healthy habits for a short period of time, but eventually you defaulted back to the old unhealthy habits, didn’t you?

You gained the weight back, you stopped the exercise program, you started grabbing meals out again because “life is just too busy.”

You’ve gone back to your old way of thinking and making choices that are not in alignment with who you want to be and how you want to live life.

And what’s worse, you feel like a failure. Like you just can’t stick with things to make a change.

But what would it feel like if things could be different this time around?

What if you could finally break the vicious cycle of implementing healthy habits in excitement, only to backslide into unhealthy ones the second your stress levels start to rise?

What if you could find that missing key to unlock your healthiest life ever?

Well, today I’m here to tell you that there is a better way.

For the past 6 months I have been creating a small group program to give you curated wellness information AND Transformational Coaching to help you turn your health goals into habits that last.

Because lasting habit change is the KEY to health and wellness. If you don’t create healthy habits within the context of your busy life, they don’t stick.

And I totally get how busy you are (trust me, I’ve got kids, a husband, and a job to juggle, too!) But the exciting thing is, this transformation doesn’t have to be hard. It can be easy, fun and fit seamlessly into your life

You won’t have to choose between your health program or going out with your friends, or going to a family gathering, or feel like you are pushing a boulder up a hill. That’s not fun or sustainable. And I am committed to making this fun and successful.

So here is what I have created for you. A new program called “NOURISH your Life.”

And it is about so much more than just food.

Starting September 19, Join me for a 10 week transformational coaching program in a small group that will help you create the life you want and deserve.

This is what you get in 10 in weekly meetings:

Participate in person or online from our conferencing platform

~ Laser focus to uncover what is stopping you, slowing you down or keeping you from feeling healthy and empowered.

~ We will develop a powerful vision to double your energy, find your happy weight and LOVE the skin you are in.

~ You will discover which foods and lifestyle habits are sapping your energy and fabulousness and what to do about it.

~ You will get a crystal clear Step-By-Step plan in how to create the habit change you seek so that you can live the life you love and feel great about it.

~ You will learn stress management techniques and create new ways of being so that you can go from “living in the crazy” to “living in the flow.”

~ Weekly action steps in small manageable bites will be your game changer

I only have space for 6 more people wanting to make some big changes, so if this speaks to you, ACT NOW. The introductory price for this 10 week program is $397. This is lowest price you will find as it is my pilot program. The price will increase when it is launched in January 2018.

REGISTER TODAY for NOURISH YOUR LIFE

Who this is for:

This is for you if what you have been doing is no longer working, and you’re looking for something greater to get you where you want to go.

How will you be nourished?

As your health coach, cheerleader and master of transformational habit change, I provide the right system, the right support and the right accountability to help you transform your health and your body- for good!

This is your chance to create new healthy habits that stick, all within the context of your life. In small manageable steps that create BIG changes.

You see, small things done with consistency, accountability and support create long lasting habit change. LONG LASTING HABIT CHANGE.

We will meet for 1 hour each week in this 10 week in person and online program. If you are local, feel free to join in at my studio location. Or you can join in the program via our online conference platform.

What’s included?

Guidance in eating nutrient dense whole foods, without being obsessive about it, that support your unique body. No guilt, shame or judgment here.

VIP access to my most helpful recipes, hand outs, and resources.

Downloadable weekly action plans, support and accountability in a small group setting.

Weekly motivational emails to keep you on track

Setting goals in achievable bites and having fun doing it.

Compassionate guidance in helping you manage stress from a place of self-love, trading in judgement for curiosity.

Guidance in setting up your personal goals and uncovering your motivating factors that propel you forward

A private Facebook group to connect with your Tribe

A free 87 page recipe ebook

A personalized nutritional questionnaire to assess your health from the beginning and at the end of the program ( Value $100)

Lifetime access to all your materials

Some of the helpful handouts included are:

Healthy foods cheat sheet

Magic snacks

Movement menu

What to eat when you are traveling

How to sleep

The effects of stress

What does a healthy plate look like

And more….

Together we will:

Double your energy, increase metabolism, decrease stress and redefine your relationship with your body so you can finally love the skin you are in.

Gain confidence with nutrition and lifestyle choices to create healthy habits that last, without diet dogma, obsessing with what’s on your plate or exercise programs.

Kick self doubt to the curb and exceed your health and wellness goals.

Create sacred self care so you can give from a place of fullness rather than depletion.

Only $397 for this 10 week program

SPACE IS LIMITED so join me today!

REGISTER TODAY AND GET THE LOWEST PRICE

Have Questions? I am here for you! Feel free to shoot me an email at info@shine-wellness.com and we will set up a time to chat!

In Health and Wellness,

Chris

How the Body Responds to Stress

Relax
Stress isn’t just a feeling. It’s an actual release of hormones that your body produces when it’s met with a challenge. The number one stress hormone is cortisol.
Think of the hormone cortisol like a chemical messenger. When you’re in a stressful situation, cortisol tells your immune system to gear up for a challenge. Your immune system responds by producing inflammation, and then cortisol signals your immune system to calm down when the danger has passed.

Read More

Top 10 Good Mood Foods

FIGHT THE BLUES WITH NUTRITION:

TOP 10 GOOD MOOD FOODS + RECIPE

We can experience depression or even just the blues for many different reasons.
It can be the result of a life circumstance, such as the loss of a loved one, or it can have biological roots, such as in a hormonal imbalance. Some people even experience it seasonally, as in Seasonal Affective Disorder (or SAD).
Whatever its origin, depression can be very debilitating and difficult to manage.
 
Read More

What is a Cleanse/ DETOX and why do I need to do one?

Why do a cleanse or detox?

An annual spring cleanse has long been regarded as a necessity for the maintenance of abundant good health. It was a priority even when all of the food we consumed was what we now call “organic.” Even in those environmentally pristine times, our ancestors recognized that our own digestive processes inevitably leave a toxic residue that in particular was known to accumulate in the course of the long winter. 

Read More

What is a Health Coach?

What is a Health coach and why do I need one anyway? Have you ever asked yourself this question? 

Have you ever tried to make a change and then fell back into old habits? Whether it’s trying to eat healthier, lose weight, clear clutter and get organized or create a new exercise plan; without sustainable habit changes and support we inevitably revert to the behaviors that didn’t serve us. It’s not about “willpower.” You are not weak. You just have not yet learned how to set up the circumstances for inevitable success in an easy way that fits into the context of your life so that you don’t feel like you are pushing a boulder uphill.

The simple act of changing one little thing with intention, is more powerful and sustainable than trying extreme diets, hard core exercise programs or obsessing about everything you put on your plate. The “GO BIG or GO HOME” philosophy is an attitude to fail. You see, big doors swing on small hinges. By consistently implementing small changes that align with what you want to achieve  you can bypass your brain’s fight-or-flight wiring system to such a degree as to create a sea of change and a ripple effect of global proportions! Real, sustainable changes that last, not loosing those 20 pounds by starving and depriving yourself only to slip back into the old habits and gain back the 20 pounds and then some. 98% of diets fail! That’s HUGE. So let’s look at what the 2% does to create changes that last.

Read More

Simple Detox Drink

Hey friends,

So there are  a lot of people that swear by Apple Cider Vinegar as an elixir of health. Some take shots of it daily and you may have even heard about the health benefits from your Grandma or Grandpa. But what are the benefits and why is it healthy to drink? And do I really have to take it as a shot? I’ve got some great news for you. No shots required. Instead I have a tasty drink that not only includes ACV but it is also beneficial in supporting the liver’s detoxification pathways. Win- Win!

Here is an easy how to video from Dr. Axe:

Ok- let’s get to the benefits of this quick and easy detox drink.

Apple Cider Vinegar: Make sure its RAW with the mother culture included. The mother culture contains enzymes and good bacteria to help improve your digestion and even eat up the starches that you may have consumed too much of.

Cinnamon: One of the best antioxidants on the planet. It’s the number one herb/spice for balancing blood sugar. And it tastes great.

Lemon juice:  High in vitamin C and another food that helps balance blood sugar.  It also has an alkaline effect on your body helping to regulate PH.

Cayenne pepper: Helps to increase metabolism and has been shown to help drop blood pressure.

Ginger: A powerful anti-inflammatory herb and antioxidant.

Honey: A food that is near and dear to my heart. Make sure to use RAW honey as it contains all the natural healing benefits of bee pollen and propolis, which are both two very positive health additions. Raw honey helps boost the immune system and is a power source of antioxidants. Honey is one of nature’s purest foods and is far more than just a natural sweetener. It’s a “functional food,” which means it’s a natural food with health benefits. Raw honey nutrition is impressive. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. Minerals include iron, zinc, potassium, calcium, phosphorous, magnesium and selenium. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin. (Dr. AXCE )

Read More

My TOP 3 Essential oils

 

Essential Oils- What are they and how to use them?

When you walk in Shine Wellness Massage Therapy you immediately smell a relaxing fragrance that many of our clients comment about. What I hear is, “It always smells so good in here!” Or, “As soon as I come in, I feel relaxed and at ease.” So what is that fragrance and why does it make you feel relaxed, happy, at ease and peaceful? At the studio we use therapeutic grade essential oils in our diffuser and in our massage therapy treatments. You may have noticed the diffuser on our table and the beautiful jar full of empty essential oils for decoration. All of those empty bottles have been used in massage sessions and to diffuse into the air at the studio. When you walk in, you breathe in these essential oils and it goes to our emotional center ( the limbic system in the brain ) to give us a feeling of calm and relaxation- or uplifting and energizing depending on what oil is being diffused.

Read More

Benefits of Raw Milk Yogurt and how to make it at home

IMG_3944Raw milk is truly one of the most nutrient-dense foods in the world and has a nutritional profile unlike any other food. It is even called a traditional super-food. When you combine this super food with live probiotics ( like yogurt cultures and kefir )- you get a nutritional powerhouse that not only feeds your brain and body, but it also feeds your gut with beneficial organisms that keeps pathogens at bay and heals the digestive system.  If you are unsure about whether raw milk is safe, check out this article by Dr. Axe on  5 reasons raw milk benefits are out of this world!

 

The best way to include probiotics in your diet is in their most natural state, which includes raw milk products such as cheese, kefir and yogurt.  Yogurt and Kefir are my top choices in adding a healthy daily dose of these good guys. And both are super easy to make at home. I’ll show you how below.

IMG_3947In North Carolina, we don’t have access to raw milk. However, South Carolina is just a few miles away and it is for sale there. I buy mine from Milky Way Farm every other week. I grab my cooler and get fresh nutrient dense whole milk and cream to make my yogurt, kefir and butter. But what if you don’t want to drive to SC? There are other choices of milk that you CAN use. It won’t have the same nutritional profile that raw milk does- BUT it can come close. The next best option is buying a milk that is pasteurized but NOT ultra- pasteurized. The ultra pasteurization kills ALL the beneficial enzymes and yogurt and kefir will not culture well with this type of milk. When I run out of my raw milk and the pic up day has not come around yet, I buy Homeland dairy from The Bradford Store right down the road in Huntersville.

Homemade Yogurt

Your first step is to grab your supplies. You will need:

1/2 gallon Raw whole milk

2 quart size mason jars– make sure they are clean and sterile (you can run them through your dishwasher or place upside down in boiling water for 2 minutes)

1/4 cup plain yogurt or 1/4 cup from your last batch of homemade yogurt (you can buy a small 8 oz container of organic plain yogurt at the store for this)

A candy thermometer – (See the picture below)

A spoon or rubber spatula

Step one: Heat your milk to 110 degrees 

yogurt 1

Once your milk is heated- Let it cool to 86 degrees

Step 2: Pour milk into your Mason jars

Step 3: Add 1/4 cup of your plain yogurt to each jar and stir

yogurt 2

Step 4: Let time do the work- Put a cap on each jar and place in your oven with the oven light on. Let it sit overnight or 12-24 hours.

I use a Yogotherm. It keeps the milk at a more consistent temperature to allow the milk to culture. But it’s not mandatory.

yogurt 3

And that’s it! Seriously simple right?! In the morning you have fresh homemade yogurt that is a fraction of the cost that you have to pay at the store.

I serve my yogurt with fresh berries and some local raw honey. Or you can use it in smoothies, as a dip or to make yogurt cheese.

Want to learn more about how to make traditional foods at home? Join me in the upcoming workshop. I’ll teach your how to make homemade sourdough bread, butter, fermented veggies and how to soak/ sprout your grains and turn them into your own nutrient dense flour. To learn more – Click here.

Enjoy!

In Peace and Wellness, 

Chris

What is bone broth and how do I make it?

BEAUTIFUL Bone Broth… It’s something that you may have heard mentioned recently in the health news or from friends who are making it and drinking it. It is known for it’s benefits in healing the gut and helping your whole body thrive by providing over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins), collagen/gelatin, which help form connective tissue  and nutrients that support digestive functions, immunity and brain health
Did you read that? Bone broth supports every part of your body, from your belly to your brain, from your muscles to your ligaments. It’s some serious stuff.

Nutrition researchers Sally Fallon of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

So instead of spending money on pricey supplements, all you need to do is cook up a batch of bone broth. Our grandmothers knew the wisdom and value in bone broths. They made a batch at the first sign of a cold or sickness. It’s traditional wisdom that has been lost to the commercialization of our food. Today big companies want us to buy their product. They have convinced people that they can’t make it on their own. The message is that it’s too hard, takes too long and won’t be as good as what you can buy in the store. Well, let me tell you- that is ALL A LIE! Bone broth is one of easiest, inexpensive and quickest healing food that you can make. You can make up a batch in your crock pot and then freeze it for later use or keep it in the fridge to use in making a multitude of healthy foods.

How do I use bone broth?

I use bone broth several ways to support my family with optimal health. The simplest way I use it is to just drink it. A cup a day supports the gut and digestive system with healing gelatin that helps to heal inflammation of the digestive tract and leak gut. It’s also super easy to digest and full of nutrients that you body can absorb easily. Drinking bone broth is one of the best ways to help heal your gut lining.

I also cook my vegetables in bone broth. I slice up my veggies and add a bit of bone broth to the pan. This adds healthy vitamins and minerals to my veggie dishes and gets some extra oomph into my family.

Cooking rice, quinoa and or grains is another way to use bone broth. After soaking my rice or quinoa overnight, I replace the liquid that I would have normally used with bone broth. It makes the rice and quinoa taste full of flavor and adds healthy fats, minerals and electrolytes to help keep my family healthy and feeling satiated.

Healthy fat is crucial to a healthy body and brain. And, fat is what keeps you feeling full and satiated so that you are NOT hungry again soon after you eat. It’s long burning fuel to keep you going without the crash that comes with processed over-sugared foods on the market.

So how easy is it to make? Check out my video below. It’s less than 2 minutes to watch. Soon you will be making bone broth in your own kitchen too.

Bone Broth Video

If you have any questions, feel free to shoot me a message. I’ll be happy to help.

Want to learn more about making traditional healing foods?

I have a class coming up August 6, 2016. I hope you will join me!

Traditional foods. Whole foods. Nutrient dense. Healing.

Saturday August 6, 2016 10am-2p

$125.00

We will cover the basics of making sourdough bread and homemade butter, Lacto-fermented vegetables and kraut, and soaking and sprouting grains and making your own sprouted flour. Snacks and supplies will be provided to bring home a quart of your homemade kraut, homemade butter, sourdough starter and dough for a loaf to cook at home, along with recipes for breads, rolls, pancakes, tortillas, resources and instructions to recreate these foods at home. This is a hands on process with individual instruction and ample time for questions along the way. This class comes with FREE ebooks to guide you at home. Sourdough Breads, Lacto-Fermenting Veggies and Fruits, and Kombucha.

This class is designed for a maximum enrollment of six, and promises to fill quickly, so make sure you reserve your spot soon and mark your calendar!

Register Here

Be well friends and Shine Brightly,

Chris

Restart your health in 5 weeks

Print

It’s no joke, we are killing ourselves by consuming truckloads of sugar and processed foods.

The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. And our kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas.

Processed foods are an illusion, often appearing to be healthy (with claims like low-fat, low carb, vitamin fortified, no trans fat, contains omega-3, etc.) when these foods are in fact the very thing making a lot of Americans unhealthy, sick, and fat. And they are very often filled with hidden sugars designed to make you want more of what is causing the craving in the first place.

According to Micheal Pollen author of The Omnivores dilemma– Coronary heart disease, diabetes, stroke and cancer – four of the top ten chronic diseases that kill most of us – “can be traced directly to the industrialization of our food.”  We have traded convenience for our health. We have been duped into believing that we can’t cook and we must buy from the commercialized food market. But it’s just not true. Processed food is full of ingredients designed to make sure your food never rots. Many of them are unpronounceable. And they are filled with cheap fillers like corn and soy that is genetically modified and the top 8 foods that cause food intolerance and allergy.  It just makes sense to fully understand what you are eating, be able to pronounce everything on the list of ingredients (if there is a list), and know exactly where that food comes from…don’t you think?

But where do you start? How do you take back your own health and learn how to cook really good healthy food? How can you get rid of that afternoon fatigue, sugar cravings, sleep better, and lose body fat?

You start with a real food program designed to support you in your choice to get healthy. As a Certified Nutritional Therapist I will guide you in creating optimal health by shifting from the foods of commerce to real food that tastes great and improves your whole well-being. You will be supported along the way in a small weekly class with information to empower you to take back your health. It’s part nutrition class, part real food challenge and sugar detox and part community support. Those 3 things equal real success in reaching your goals.

The next Restart class is starting soon

2017 classes are now open- click here 

What You Can Expect

  • Losing Body Fat
  • Improved Sleep
  • Gaining More Energy
  • Boosted Immunity
  • Reduced Sugar Cravings
  • Increased Mental Clarity & Calm
  • Reduced PMS & Menopausal Symptoms
  • Developing a Taste for REAL FOOD!

What You Will Learn

Week 1: How to prepare for RESTART®.
Week 2: Your digestive check-in.
Week 3: What sugar does in your body.
Week 4: The truth about fats.
Week 5: How to keep going & celebrate your success!

What will you get?

  • Your purchase reserves 1 of 10 spots in the RESTART® 5-Week Group
  • Sugar Detox Challenge and includes:
  • Five 1.5-hour group meetings.
  • Print-ready PDF guides for each week.
  • Support emails from your instructor.
  • Lifetime access to the private Nourishing Tables RESTART® Community
  • Facebook page where you can receive support from your instructor, classmates, and program alumni.
  • You will also get my experience on everything I have learned during my transition to a real-food lifestyle as well as:
  • breakfasts, lunch & dinner recipes
    recipes for snacks and smoothies
  • the best sources for real food
  • kitchen pantry makeover tips
  • what ingredients to buy
  • my BEST tips for successfully completing the sugar detox and living a healthy lifestyle and beyond!

So what are you waiting for? Take back your health- you will be so glad you did!

New classes are now open for 2017 

The RESTART® Group Sugar Detox Challenge is a 5-Week program meeting for 1.5 hours at the same day and time each week of the challenge.

Price: $197 includes all materials and the RESTART Cookbook.

Space is limited to the first 10 participants. Sign up now to reserve your spot.

Print

Eat Bread? Why…Yes!

sourdough boule

One of the most common food groups that participants of The 30 Clean want to reintroduce back into their diet is grain of some kind. Many people miss bread. However, many also fear the reintroduction of bread will mean bloating, gas and other possibly uncomfortable symptoms. So, what is the best way to introduce bread back into your diet and is there any health benefit?

First, it is important to be mindful during the reintroduction phase, so you can understand if you have any potential intolerance or allergy to grains or gluten. I personally believe sourdough bread is one of the best ways to reintroduce wheat to your diet. Why sourdough bread? The answer is found in the bran part of wheat called phytic acid. It is a safety mechanism that protects the seed but makes it extremely hard for our bodies to digest. In commercial breads, wheat flours and grains, phytic acid is what inhibits enzymes that are needed for the breakdown of proteins and starch; making it difficult to digest. Phytic acid also binds to minerals such as calcium, magnesium, iron and zinc making these important nutrients unavailable for the body to absorb.

But sourdough bread actually predigests the flour and reduces the phylates, which makes this bread easier to digest and releases those necessary micronutrients. Sourdough bread is actually an ally and the wild yeasts in the sourdough starter neutralize phytic acid while the bread rises over a 12-24 hour time period. So, sourdough bread may actually be okay for those intolerant to gluten and it may aid in digestion instead of inhibiting it. Now when you think of piping hot sourdough bread with grass-fed butter, you can actually feel good about the decision to eat it!

IMG_2379

Sourdough bread is truly EASY to make. It just takes intention. I mix up my bread in the morning (a process that only takes about 10 minutes ) and let it sit overnight while the fermentation of the starter does its magic. In the morning I bake it and the smell of freshly baked bread brings smiles to everyone’s face. It has become the most asked for bread that I have made over the years. The ingredients are simple too- flour, water, salt, coconut oil and honey. So when you are ready to reintroduce wheat, give sourdough bread a try. You really can make delicious and nutritious bread that you and your family will not only enjoy, but mostly likely not feel any uncomfortable symptoms from eating.
The sourdough recipe can also double as pizza dough, tortillas and hamburger buns, giving your family healthy choices instead of store bought breads containing artificial ingredients, high fructose corn syrup and rancid oils that affect your digestion and your health. Get your sourdough recipe HERE and let me know how you like it! Don’t forget to spread it with fresh homemade butter! Don’t forget your sourdough culture, which you can purchase HERE. Once you have your first starter, you will have it forever as long as you take care of it. There are actually starters that are over a hundred years old. Shows just how ancient this bread really is!

Enjoy friends- and if you have any questions- feel free to send me a message.
~ Chris Williams

 

What does stress do to the body?

How the Body Responds to Stress

Relax
Stress or the “fight or flight” response isn’t just a feeling or a thought. It’s an actual chemical response  of hormones that your body produces when it’s met with a challenge. Sometimes that’s actually good. If we are faced with needing to run from a dangerous situation or need to react quickly, those chemical messengers kick in and can be life saving. The main stress hormone is cortisol. Cortisol is a messenger that tells our immune system to gear up for a challenge. The immune system responds by producing inflammation and then after the challenge is over, cortisol tells the immune system to calm down. The problem occurs when our body stays in this stress response from the bombardment of activities that come at us that are not life threatening.  Responding to acute stress is healthy. Chronic stress is damaging to the body and our immune system. Constant work, sleep deprivation, diets high in sugar and refined carbohydrates, too much time on the computer, issues at home or work, the list goes on and on.  Your immune system never really gets any down time. Eventually after being on too long, it goes rogue and starts attacking your own bodily tissues. We end up with a myriad of symptoms like weight gain, adrenal fatigue, insomnia, headaches, chronic aches and pains, digestive issues, skin issues, muscle pains, chronic fatigue and even hormonal imbalances. So how do we reduce this stress response?

We need to adopt daily stress-relieving strategies.

self-care-403x403

Create space for self-care: This is critically important. You need down time and time to refresh and fill your own tank to keep you healthy. When you are constantly taking care of others, giving your energy to work and not taking care of you, your immune system is on overload. Self care is not a luxury, it is a necessity for optimal health.
Here are a few of my favorites:

Get a massage: Therapeutic massage is not just for birthdays. It is an important component in activating the relaxation response and inviting your body to heal. Healing only takes place during the “Rest and Digest” (Parasympathetic response ) of your nervous system. Massage shifts your body from the stress response to the relaxation response and invites your body to heal and let go of stress held in the body and the mind. To book an appointment just click on book an appointment.

Breathing: When you find yourself overwhelmed with stress, take a moment to connect with your breath. Concentrate on breathing in and out until your anxiety has calmed. Centering prayer and mindfulness meditation are wonderful ways to stop the stress response and bring the mind back to the present moment.

Go for a walk outside: Just moving your body can help you literally “walk off” your stress. Breathing in the fresh air, enjoying the sunshine and the birds singing and feeling your body move brings a new perspective to any stressful situation.

Enjoy a Hobby: What do you enjoy? Knitting, crafts, photography
Whatever feeds your creative side that is enjoyable shifts that fight or flight energy into a creative way to process it.

Music: Amazingly, half an hour of listening to music can reduce your cortisol levels. Choose something soothing and relaxing and notice how your body relaxes.

Gratitude: When you feel over whelmed by the day or an event, take a moment to shift into gratitude. Write down 5 things you are thankful for. You might even find that the situation that is causing your stress is an agent for bringing more gratitude into your awareness. Gratitude shifts the focus. You can not be mad and grateful at the same time.

Gentle exercise: Try yoga or stretching. Just getting up from your chair and stretching the body for 10-15 minutes can do a world of good.

One of my favorite things to do seasonally for my own self care is to schedule a retreat by myself. I go to a lovely place called the Well of Mercy where I take 2-3 days to decompress, regroup and get centered again. I try to go twice a year. When I return home I find that I have a renewed clarity on items that have been on my mind, a renewed gratitude for my life and am ready to give more love to my family and energy to my clients. Find a sacred space that speaks to you. Your family and your health will thank you!

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When you choose the Shine Wellness Program you get a MONTHLY 1 hour massage for $49 or a 90 min. massage for $75. No contract, no sign up fees and cancel at anytime. Your debit or credit card will auto draft on the same day each month and you will be making self care a priority for YOU!

If you want an additional massage each month you will get the same discounted rate.

Sign up here

Shine on friends!

Chris