An Arabian Proverb

Check out my latest painting!

I completed this project for my Dad, and our shared love for horses. My favorite part about painting is getting to see the project come together.

Here is each step of this painting. Tell me what you think!

Back ground:

Stenciling in the Horse head:

Putting in the under painting on the horse head.

Getting that eye ball in!

The freak out stage…(detailing)

Putting in the foreground..Its starting to look pretty good!

Putting in the final touches!

All set!!

I had a really good time putting this together! The Arabian Proverb “In riding a horse we borrow freedom” was perfect for this project. I wanted there to be a mystical edge to this painting, and horses have that energy.

Forgive Yourself

Did you know that by simply forgiving yourself you can heal?

I know, seems pretty simple.

But think about it. We carry our problems with us sometimes without even realizing it. These problems can show themselves in weird ways.

Like eating a entire bag of potato chips after a bad day. Or drinking until you are barely functioning. We have a lot of different ways to cope with things that have gone wrong.

Do you know what the best way to deal with things going wrong? Forgiveness.

Forgive the slow driver on your way home from work. He might be a new driver or a new parent trying to set a good example for his kid.

Forgive yourself when you pig out when your on a diet. We have to make those mistakes to teach ourselves how to stick to our goals.

Forgive the mistake you made at work that turned your day into a crazy mess. You are only human and mistakes are a part of life.

Whatever happened that day just let it go. Take a deep breath and allow the healing to begin because if you have never healed from your problem then you can never truly stop the bad behavior.

Take care of yourself first! Then you can help someone else learn to forgive themselves.

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:

  • Talk to sympathetic friends and family about your desire to forgive. Chatting with others is tremendously comforting.
  • Write a letter to the person you’d like to forgive. You can decide whether or not you send it.
  • See the situation from the other person’s perspective—your own perspective may change.
  • Don’t forget to forgive yourself. Sometimes we can be harshest with ourselves.
  • Understand that you are responsible for your own attitude. Don’t let holding a grudge keep you from feeling free, open, and powerful in your own life.

Forgive and watch how much easier your life becomes.


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!


I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about me and my unique approach to health coaching. Or sign up for my monthly newsletter for more health related information!

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Simple Ways to Stay Happy

How do you stay happy?

Even when you are going through issues that are anything but happy.

Here are five simple ways to trick your brain into happiness no matter what you are currently going through.


So simple right? Just using the muscles on your face to smile will kick your brain to start releasing the happy hormones! Try holding a smile for about five seconds during a trying time and notice how much better you feel. Read more about this in my post Smile!


Now this seems harder right? No one feels like laughing when they are upset. But even by forcing yourself to laugh you release the tension and relax. Granted laughing like a loon in the middle of a work related meeting is probably not the best idea. Maybe, instead, try to make other people laugh with a well placed joke. Check out my post on Laugh at Least Once a Day for more information.


There has been multiple studies on the health benefits of simply saying ‘thank you’. Being thankful of what you have and where you are in life is a surefire way to become a happier person. Not that you have to settle for what you have. Always strive for a better you. But try to be thankful of the process and believe in the knowledge that you will get to where you want to be in the right time. Check out my post Say Thank You for more information.

Eat Clean

Processed food is jam packed with preservatives that are absolutely bad for your body. One of the worse things is the overload on your liver. The liver can only do so much. If it is overloaded you are more likely to get angry easier, snap, and feel frustrated. But if your body is being fed with good nutrition you feel better. If you need help with this ready my post on Top Three Greens you Should be Eating Everyday. for more information.

Make another person happy

Have you ever noticed that when you make another person happy you feel better? Making someone laugh when they are sad, helping someone with a project, or telling another person a good joke can truly make you enjoy life more. So get out there and enjoy brightening up someones day.

Join my newsletter for more ways to help you choose to be happy.

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I am Happy! Why not you too?

You know why I am happy??

I choose to be!

Its as simple as that! Right now we, as a country, are going through a pretty big problem. Now we can choose to worry, stress, and think about all the horrible possibilities that the news constantly throws in our face. Or could we just accept this and still choose to relax and enjoy life?

Look into Sid’s (puppy featured below) eyes and tell me you can’t find something you are happy for! Or that you enjoy and makes you happy.

Life is all about how you decide to live it. Are you going to focus on the bad? Or the best?

I challenge you to wake up every day and think of three things that make you happy. Pretty soon you’ll start enjoying the little things. Instead of focusing on the horrible things.

Lets all be happy together!!!

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It’s Time to Have a Good Laugh!

Lets all take a moment to laugh and enjoy ourselves! Below are a few things that gets me going when I need a pick me up! My go to are funny animal memes..

19 Funny Animal Memes That Are Impawsible Not To Laugh At - Ned Hardy

Ok girls, we have all been here…

27 Animal Memes That Are Cute, Funny, and Totally Worth Looking At ...
50 Funniest Animal Meme - Meme Central
Funniest Animal Memes Try Not To Laugh Best Off - YouTube
Silly Animal Memes | POPSUGAR Pets
😁 Funniest 🐶 Dogs and 😻 Cats - Awesome Funny Pet Animals' Life ...

I hope these funny memes were able to get you to laugh today! Enjoy the day!

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Joyful Destruction

This Sunday was beautiful! The day was warm and free of clouds.

Due to this my husband and I spent a good amount of time outside planting some of the seedlings I started, cleaning up around the house, and we ended the day with the first fire of the year.

We found out later that afternoon that during this our puppies were destroying our yard with glee. They were so happy with their progress!

Our dogs like to dig holes as you can see. Before all of this destruction we spent a good hour walking them around the neighborhood to release all of their energy.

We thought we had done it. Then a couple hours later we had SEVEN NEW holes in our yard!

When we finally found all of the damage it was to late. So we kept an eye out of any more digging shenanigans, and stopped them. After getting in trouble the first two times they stopped but Sid was not happy about it.

Sid spent the next 20 mins looking at me like this

At this point it was time for their dinner so he could not stay put out for long.

All we really could do was laugh it off and set out to right the damage.

I know now that they did not have enough to keep them occupied outside for hours. So from now on I will make sure to supply them with toys and other outside games to save my yard from their joyful destruction!

Make a mistake into something beautiful

Every once in a while when I start a painting something goes wrong and I have to start over.

An idea that I was trying to develop stalled and I scraped it to start over.

A few months back I was going through the canvases that I had and found one of these scraped canvases. It was a simple background. Just yellow to green. But not blended as well as I would have liked.

So I decided then to make something out of this. I found a few pictures of this beautifully colorful bird and got to work.

I did not have a direction I just allowed myself to do what felt natural for the painting in the moment. Which is not normal for me.

Typically I take a few days of planning before I start on a new canvas, and I always have a solid idea of what I am going to do next.

But with this mistake canvas I allowed my intuition to produce what felt right. Now I have this beautiful painting that I get to hang up in my house that I truly loved. I am happy with how this came out! What do you think?

The next time you make a mistake in any area of your life look at what you can do to turn it around. How would you make that mistake into something beautiful?

Have inflammation? Here is what to do about it.

Inflammation in the body can lead to many health problems if not corrected.

Granted the bodies process of inflammation is important with acute injuries as it is there to make sure your body protects and heals the newly damaged tissue.

But when there is unchecked inflammation within the body problems will start to arise such as heart disease, GI complications, and other health risks. Just about every health related disease starts off as inflammation in the body so it pays off to know how to keep this under control.

Foods that can increase the inflammation in your body are refined carbohydrates, fried foods, margarine, sugary drinks, and excessive amount red meat. None of this should be surprising we have heard over and over by various sources that these are not the best for us to be consuming especially at high quantities.

At the same time everyone is different and someone could be having any of the above mentioned foods and not have a adverse reaction to them. Listen to your body but also understand that food is fuel. You wouldn’t put oil in your gas tank right? So why put fried food and sugary drinks in your body to burn up as fuel?

Unfortunately understanding if you are inflamed can be hard, and being able to give your body the support it needs to be healthy is the best way to protect yourself.

You can do this through three ways:

Eat Clean

Nutrition is important when it comes to decreasing the risk of health related diseases. Currently we are exposed to an abundance of food with preservatives and other chemicals in it. Your body does not know how to process this and will react as though this is something foreign and try to remove it. This obviously increases inflammation as this is the bodies way of protecting itself.

To manage this sticking to clean foods is the best way to go. Keep to food products that are not processed. Clean, whole foods give your body the the fuel it needs for a healthy life.

Quick tip: If your diet is heavy with processed food I would suggest to start slowly limiting the amount you have every day. Making one good choice everyday will lead to better and better choices. So give yourself time to learn and grow.

One of the best clean foods out there to decrease inflammation are dark leafy vegetables

Kale, spinach, collard greens, and etc are all examples of dark green leafy vegetables. These are more nutrient dense and are loaded with vitamins and minerals that battle inflammation. Toss with olive oil and eat a variety every day. Its important to note that heat diminishes the nutrient content so try to eat these both raw and cooked.

Omega Three Fatty Acids

Omega 3’s reduced the production of the inflammatory responses leading mediators. This can help to decrease the negative response of chronic inflammation in the body. Other benefits are increased brain health, decrease depression, and cancer prevention. The wonderful thing is that Omegas can be easy to get into your diet if you know where to fine them.


These fatty fish contain high concentrations of Omega Three Fatty Acids. Be aware that you should eat high quality fish to decrease the chances that the fish could be contaminated with high levels of mercury.


Walnuts, chia seeds, and flaxseeds have the highest content of Omega 3s. You can add the seeds to your smoothies or yogurt. Walnuts are a great healthy snack in moderation and you can even use flaxseed oil in your salad dressing.


If eating either of these are an issue for you finding a high quality supplement is a good replacement. Go for organic, high quality, and third party tested. Doing a little bit of research before you buy is worth it. My husband is allergic to nuts and does not like fish so I get him these Omega-3 Alaskan Fish Oil.


It is recommended that you have between 7-9 hrs of sleep everyday. Studies show that poor sleep contribute to increase inflammation with in the body. Being that both sleep and inflammation are regulated by our circadian rhythm if there is a constant disruption in our sleep cycle then our body will respond with inflammation.

The best way to keep your sleep regular is to go to sleep and wake up at the same time every day. To help fall asleep practice things like no blue screens for an hr before bed, no T.V. in the bed room, and create a relaxing space to sleep in.

When you are making lifestyle changes start slow. Allow yourself to get use to something new gradually. This will make it easier to stick to your changes, and you will be able to notice how better you feel over time. If you would like any help with these lifestyle changes to go my website and sign up for a free initial health consultation.

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Harvard Health Publishing. [2014]. Foods that fight inflammation. Retrieved from

Hjalmarsdottir, Freydis. (2018, October 15). 17 Science-Based Benefits of Omega-3 Fatty Acids. Retrieved from

Breus, Michael. (2019, January 1). 5 Things To Know About Sleep and Inflammation. Retrieved from

Does music affect your emotions?

Most people are going to respond to that with a resounding ‘Yes’! least I know I would. If you ever second guess this pay attention to the music in different types of movies. Thriller music affects you in a different way then an action movie. Even though both of those genres are made to increase your heart-rate they use different tempos that put you in a certain state of mind for the purpose of that scene.

I use music to pump me up or calm me down. When I am having a bad day I throw on some rock music. Something that matches my attitude. But when I am relaxed I will put on something softer.

Lately I have been trying to use music to calm myself down. I listen to something like the 2Cellos or Lindsey sterling. Basically classical with a twist. Its like the best of both worlds. This has the faster tempo with a smoother delivery.

My husband and I play music. He is the real musician playing a range of different instruments. I stick to wind instruments, and I’m not all that great. But I can still find joy in playing songs when I need to relax. My husband will play the drums when he needs to release some tension, or the guitar when he is working out a problem in his head. Either way creating music can be one of the most relaxing experiences or the most invigorating. It all depends on the tempo.

How do you use music in your life? What type of music makes you happy?

Getting over my caffeine addiction: my personal health journey part I

Welcome to part one of my personal health journey!

I don’t know about you but thanks to the COVID-19 going to the grocery store has been a completely different experience.

Due to this my husband and I have fallen back into the processed food/unhealthy diet rut. We have been here before and have gotten ourselves out of it using each other as a good support system.

I plan on using my personal health journey to help busy people achieve their health goals in the most effective way possible: one step at a time.

I know this works because I have done it before but the only main difference between this time and last time is that my husband is trying to gain weight while I am trying to lose weight. I know that this will be more challenging for me, and look forward to showing you all how to make this work!

Personally I am easily affected by caffeine, and I have a bad habit of drinking energy beverages. I know! Horrible right? I do not like the taste of coffee and tea does not have the kick that an energy beverage does 🙂

But here is the real reason I know I need to stop the caffeine. After having some I will start to sweat, talk really fast, and snap more easily.

So knowing this gives me a clear action step to take as the first part of my health journey begins. At the moment I am drinking green tea in the morning and an energy beverage after work. I have removed energy beverages from my diet before and its not an experience I am looking forward to. So my goal here is to decrease the severity of headaches that are going to come with this change.

Note: I will not be removing green tea from my diet. Green tea has some amazing health benefits and I love to nice warm drink to start the day. Plus a cup of green tea has about 36mg of caffeine compared to 150mg of coffee. So my focus will be on removing the energy beverages and this will be challenge enough.

Quick tip: Add a little bit of lemon juice to your green tea to help you absorb all the wonderful antioxidants!

Kicking caffeine

Day one

This day is the easiest! Your body doesn’t know your going to stop so you get no side-affects. But knowing that caffeine headaches are the worst I replaced the energy drink with a caffeinated kombucha drink. This has significantly less caffeine, organic, and packed with probiotics so not only is it going to help me with my headaches but it will also help me with my gut health.

Quick tip: When actively trying to remove something from your diet that you know you are addicted to start off small. Cutting it out completely is not as sustainable as slowly, overtime, taking small steps to removing it from your diet.

Day Two-Three:

I woke up with the beginnings of a caffeine headache. I continued to have Green tea in the morning and kombucha in the afternoon. The headaches lingered but are not those massive I have to stop everything and hold my head kind.

Day Four:

No more headache in the morning! Now I get to remove the kombucha drink.

Day Five:

Woke up with a more intense headache than before. I placed two tea bags into my green tea this morning to help alleviate the headache so I could make it through work. It helped and I was not bothered until I arrived back home at which point I took one ibuprofen.

Day Six:

I had a lingering headache throughout the day but kept to one tea bag in my green tea. This is the point that I have reached as far as I am going to go at removing caffeine out of my diet.

Day Seven:

No headache and life is great!

If you have ever tried to remove caffeine from your diet before you will know what type of headache you get from it. A full blown caffeine headache is incredibly painful and can make going through your day unbearable.

I knew that trying to remove the energy drink from my diet was going to give me that type of headache so I focused on decreasing the overall pain until my body adjusted. To do that instead of completely removing the energy drink I replaced it with a drink that had significantly less caffeine. Then I simply paid attention to my body and adjusted as I went with the ultimate goal being no headaches.

Getting rid of something you are addicted to like caffeine is a step by step process. If you try to stop cold turkey the pain you go through makes it hard to concentrate and therefore you need to relay heavily on pain medications. Or give up entirely. So the goal should be to go day by day and remove a little bit at a time until you are where you want to be.

If this process seems daunting to you but you are interested in limiting you caffeine feel free to contact me! You can sign up for my newsletter for more health tips and even set up an initial health coaching session with me on my website

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