I would love to work along with in your journey back to health!! This program is an opportunity for anyone who would love to make a shift in their lifestyle for the best! 90 days with the program and 90 days to continue that beautifully healthy lifestyle!! Check out my website below to learn more!!
Taming Your Snack Attacks This Holiday Season!!
There’s a fine line between waiting too long between meals and snacking all day to curb your hunger. Waiting too long can cause you to overeat during your mealtimes because you’re ravenous – and grazing all day can lead to mindless or habitual eating that could cause overeating, especially when you’re still eating full meals at meal times.
The fine line – the sweet spot – is figuring out your unique way of snacking smart and being prepared.
Here are three steps to get you there…
Snack tip: Having a tall glass of water when you feel the urge to snack will help keep you hydrated throughout the day. Dehydration can cause you to crave unhealthy foods and to feel hungry when you’re just thirsty. So keep your hydration levels up and you’ll be feeling great in no time!
***JUST A LITTLE UPDATE THAT THE FRESH START CLEANSE WILL BEGIN AGAIN IN JANUARY FOR THOSE THAT ARE INTERESTED!! PLEASE EMAIL ME AT: CORTNEY.FOWLES@GMAIL.COM FOR MORE INFORMATION!!
In January 2016 my life made a dramatic change. First I went to Ojai, California for an amazing experience with the Hendricks Institute, working towards my certification as a life coach. Much of what we worked on was body intelligence, I felt like I had just opened up what I had been holding on for so long. Much of this being critical of myself in many aspects of my life. That being said I made choices that kept me from thriving, living in a fear based mindset. This fear kept me in a tailspin of disordered eating that has come and gone since 2004. Food became my enemy and exercise would combat all those dreaded "calories" I had consumed or didn't. It took me many years to get past that it truly wasn't about the food. Up until the last 2-3 years I truly didn't understand myself. I was just living passively and for me it wasn't working anymore. At this point I decided to make a shift. I joined the Institute of Integrative Nutrition and a year later was a Certified Holistic Health Coach. The biggest take away throughout the course work was self-care. I missed that boat many days. I lived to prove things, I lived to do as much as I could, I lived on the go constantly and didn't know any other way. I did little things here and there for self-care such as a pedicure or a massage but deep down I wasn't being present, I didn't want to just "be." Again living in fear and lets just go with judgement because there was always that worry of what others thought of me. This had taken a toll on my physical as well as emotional body. I was living in disappointment in what I had done to my body. Living in a "to me" mindset, through all that I have gone through, my family and friends were always supportive, but until I decided to make a change in my daily choices my life was going to present with the same story. As I have come to learn, what you put into the universe the universe will bring to you. This round, things were a little different and I was truly ready to make my life better at so many levels.
So what came across my computer screen was definitely a game changer. I was invited by a fellow IIN graduate and health coach, Shannon Boyle to like her business page "Naturally Inspired." She was promoting a cleanse that seemed to look incredibly successful for her clients. I inquired about the program because, for me I had always been skeptical on doing anything that I perceived as possibly drastic, especially with my history of an all or none lifestyle. This time, though, it "felt" different. After talking with Shannon, I realized this connection was meant to be!! I had so much confidence in myself, saying yes to something without hesitance. So here I was, deciding to go on the journey of a raw food cleanse (7 days) along with a restoring/rebuilding period (4 weeks). Scared, maybe a little, but for the first time I was making a choice and a change for myself and no one else. The cleanse was only 7 days and I thought this wouldn't be that hard and you know when it came down to it, it really wasn't. My outcomes were nothing short of one of the biggest transitions I had made since marrying my husband!! I lost 7 pounds of what was mostly bloat and inflammation in my gut, banished my cravings for sugar and processed food while also improving my sleep and for the first time in a long time had CLARITY!!! Clarity in my everyday activities, at home, at work with my friends and family. I was in such an amazing place that I didn't fear that the next phase might not go well once I was out of, dare I say, a controlled environment.
Today was my last day of the restoring/rebuilding phase. This has been a time of exploration and learning. Was I eating out of hunger or emotions? Was I judging what was on my plate? Did I take the time to taste the food instead of rushing through to get past something or to get something else done? How did my body truly feel after I ate something? It was nice to just be, without the worry that had once consumed so much of me. My cravings aren't shouting for all my attention anymore. Were there times that I was wanting food when I wasn't hungry, yes, and I honored it without judgement. When I did test the waters of processed food, such as bread or diet soda my body gave me very clear signals and for once I didn't override them. I have finally given my body what it needed NUTRIENTS!! No denying my body has been living with a sense of ease over these last few weeks. Something it has been missing for so long.
Overall I have come to live in appreciation of who I am and what I bring to this world. I can't wait to continue this journey, being present and open to receive what this world has in store for me!!
In Health & Happiness
PS: Picture is a before and after the cleanse. Most of it was in my stomach, the bloat and inflammation has gone down tremendously!!
Next up is the topic of setting and achieving your goals. Covering the topic of financial goals as well, as financial health is a very important aspect of your overall health and wellbeing.
The following tips include:
- Setting realistic goals
- Areas to consider when setting your goals
- Staying on track to reaching your goals
- Understanding your “why” to help encourage you in reaching your goals
- Having a healthy financial relationship
- Understanding how your financial relationship was shaped
- Improving your financial relationship
- Understanding what may be holding you back financially
Reaching Your Goals
Because sometimes life gets in the way and our vision gets blurred.
AREAS TO CONSIDER
TIPS FOR CREATING YOUR GOALS
STAYING ON TRACK
REMEMBERING YOUR REASON
Diving into your relationship with money
So…about that relationship with money.
How do we create a healthy one?
IMPROVING YOUR RELATIONSHIP WITH MONEY
WHAT MAY BE HOLDING YOU BACK
Take out a pen and paper to jot down your answers.
1. What is your most important short-term goal to reach?
2. What is your most important long-term goal to reach?
3. What helps you most in keeping on track toward your goals?
4. How will you reward yourself when you reach your first set goal?
5. Share your “why.” What is your number one reason for working toward this goal?
6. What will change in your life when you attain your main goal?
7. How do you keep yourself accountable?
8. What can you do this week to begin improving your relationship with money?
9. When do you feel most stressed about money?
10. How do you feel your life would be different if you reached your financial goals?
11. What is the first step you can take to help alleviate stress in your life surrounding money?
12. What is your biggest struggle with your relationship with finances?
13. What tip will you implement into your life this week?
14. What is your first memory of money? How do you think this shaped your current relationship with money?
The stress, the Holiday parties, the gift-wrapping, the cooking – done! The Holidays are over.
As we transition from the Holidays to the excitement of a new year, we set goals and create hopes for ourselves for the coming year.
Statistically, those goals don’t make it past January.
It’s up to you to make the commitment so that you may accomplish the change you desire. I believe in you.
Tips to managing your stress:
- Understanding what stress is
- Understanding what happens in the body when stress occurs
- Understanding how and why we handle stress differently
- How to combat stress naturally
The low down on stress and how to deal with it naturally
WHAT IS STRESS?
• Anything that poses a threat to our well-being can be considered stress.
• Stress isn’t always a negative thing-- sometimes it gives us that kick into gear that we need to
complete our tasks.
What IS important is how we deal with stress.
WHAT HAPPENS IN THE BODY WHEN WE’RE STRESSED?
· Our heart rate rises
· Immune system takes a hit
· Tense muscles
· Blood pressure rises
· Breathing changes and becomes rapid
· Digestive system slows
· Mind becomes cluttered
· Sleep becomes disrupted
WHY WE HANDLE STRESS DIFFERENTLY
• Since we are all different, we have to figure out what works best for our own unique body.
• Considering we have different resources from one another, which also factors into our plan of
action to combat stress, can also explain why we handle stress differently from others.
• Personal interpretation of your stressful situation plays a huge factor in how to help your stressful
WHAT CAN WE DO TO COMBAT STRESS NATURALLY?
• Commit to yoga and meditation to help assist your stress levels.
• Set aside a 30-minute time during your day to just be. Be alone with yourself and be present.
Journaling during this time would be very beneficial.
• Schedule a massage for yourself when stress is heightened.
CUT OUT THE CHEMICALS
• Stay away from caffeine, alcohol, and other chemicals that may be causing more harm to you.
• If you can’t cut them out completely, greatly lower your intake.
• Take a deep breath. Hold it for 5 seconds. Release.
• Learn some breathing exercises to use throughout your day. They are incredibly beneficial in
combating stressful situations.
CUT BACK ON NON ESSENTIALS
• Do you have too much on your plate?
• List your responsibilities on paper. See what can be put on hold or eliminated completely.
• Can any of your responsibilities be transferred to someone else? Divide your responsibilities if at
•Do not take on any extra responsibilities until your stress is under control.
• Hit the gym and release those endorphin's. Nature’s pharmacy is right at your fingertips.
• Commit to at least a 20-minute walk per day if fitting the gym in isn’t possible with your schedule.
Your health is incredibly important - find an exercise routine that will fit best in your daily routine.
• Your diet is key in keeping yourself healthy.
• Add more whole foods into your diet to begin feeling better overall.
• Cut out processed foods, or at least lower your intake. Baby steps create habits that yield lasting
SEEK A COUNSELOR
• Sometimes talking to someone is the best medicine. Find a trusted counselor in your area to meet
with if you feel you are unable to handle your stress on your own.
GET YOUR LIFE ORGANIZED
• Organization creates a peace of mind.
• De-clutter your life to promote feeling more in control of your surroundings.
• Create lists of to-do items for yourself daily, and check them off as you go along. This feeling of
accomplishment creates pride and helps keep you organized throughout the day.
PUT DOWN THAT PHONE
• We are a society that’s constantly connected to the internet through smart phones, iPads, and
laptops. Turn off all of your technical devices for at least 30 minutes per day. Disconnect from the
world, and be present with right where you are for that time frame.
TAKE YOUR VITAMINS
• Be sure you are getting enough of B Vitamins.
• B Vitamins are essential in promoting brain and nervous system function - and are also a great
source of energy!
• Consider fresh green juices daily to pack in many other vitamins and nutrients directly to your
Now I'd like to hear from you!!
1. What are you committing to this week to help lower your stress?
2. What is your biggest stress trigger?
3. What symptoms from stress to you recognize happening in your body?
4. What methods are you going to use to help you relax this week?
5. What exercise helps you de-stress most?
6. What area of your life/home will you commit to organizing this week?
7. What healthy food will you add to your diet this week to help improve your overall health?
Have you ever downed an entire package of chips, crackers, or cookies? Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted?
Do you remember how you were feeling at the time?
I ask because sometimes we overeat to help distract us from emotional pain. Think about it—have you noticed that sometimes when you overeat you’re not hungry at all? What you are is lonely. Or angry. Or sad. Or resentful. Or frustrated. Or something else.
So what hurt are YOU holding on to?
Tap Into the Power of Forgiveness
Wouldn’t it be more effective to address your uncomfortable feelings? The best, most thorough, most divinely perfect way to do that is forgiveness.
Forgiving is not easy, even for the most enlightened among us. If you’ve been allowing your present health to be controlled by past hurts, I urge you to commit to forgiving. These steps can help:
Forgive and watch how much easier your relationship with eating becomes.
GET EVEN HEALTHIER!
Are you ready to live your healthiest life yet? Want to change your relationship to eating? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!
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:
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.
GET EVEN HEALTHIER!
Want to learn how to make positive choices in your own life? Want support in creating your healthiest, happiest life ever? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!
When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?
Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.
Why Eat More Root Veggies?
Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.
Which root vegetables do you eat most?
If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:
Excited to add more roots to your diet? Here’s a fun, easy recipe:
Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6
1 sweet potato
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in other favorites, like squash)
extra virgin olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)
Preheat oven to 375 degrees.
Wash and dice all vegetables into bite-sized cubes.
Place in a large baking dish with sides.
Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
Sprinkle with salt, pepper and herbs.
Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.
Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.
GET EVEN HEALTHIER!
Are you curious about how to choose root vegetables and other nutritious foods? Would you like help being as healthy as you can? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!