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Key Nutrients for Hormone Health: Why They Matter & How to Include Them in Your Diet

Healthy Fats: Healthy fats, such as monounsaturated and polyunsaturated fats, are the building blocks for hormones and play a vital role in hormone production and hormonal balance. These fats also help improve insulin sensitivity, reduce inflammation, and maintain a balanced hormone environment, particularly for cortisol, estrogen, and progesterone levels. Without sufficient fat intake, the body struggles to produce optimal amounts of hormones, which can result in hormonal imbalances.

Food Sources: Avocados, nuts (such as almonds and walnuts), seeds (such as chia, flax, and pumpkin), oil (such as olive, avocado, and coconut), fatty fish (such as salmon, sardines, and mackerel)

How to Incorporate:

Add avocado slices to salads, sandwiches, or smoothies for a creamy, nutrient-rich boost.

Sprinkle chia seeds or flaxseeds on oatmeal or yogurt for fiber and a healthy fat combo.

Use olive oil as your go-to salad dressing, or drizzle overcooked veggies.

Incorporate fatty fish into your meals at least twice a week by grilling, baking, or adding to salads.

Cruciferous Vegetables: Cruciferous vegetables are packed with indole-3-carbinol, a compound that supports the liver in detoxifying excess estrogen from the body. By aiding the liver in metabolizing and eliminating hormones, these vegetables help prevent estrogen dominance, which can lead to symptoms like bloating, mood swings, and PMS.

Food Sources: Broccoli, brussels sprouts, kale, cauliflower, and cabbage

How to Incorporate:

Toss Brussels sprouts with olive oil and roast them for a crispy side dish.

Make a raw kale salad with lemon juice and olive oil, massaging the leaves to soften them.

Add cauliflower to stir-fries or soups for a nutrient boost.

Steam broccoli as a side to your dinner, or add it to grain bowls for a fiber-packed option.

Protein-Rich Foods: Proteins play a fundamental role in hormone production because they provide essential amino acids that are the building blocks of hormones. Adequate protein intake is necessary for producing insulin, growth hormones, and thyroid hormones, and it is vital for growth, energy metabolism, appetite, and reproduction. Protein helps decrease the hunger hormone ghrelin while activating the production of hormones that help you feel full.

Food Sources: Plant-based proteins (such as lentils, chickpeas, beans, and quinoa), lean meats (such as chicken, turkey, and lean beef), fish (especially wild-caught salmon), eggs, nuts, and seeds.

How to Incorporate:

Have scrambled eggs with veggies for breakfast, or add a hard-boiled egg to your lunch salad.

Prepare a lentil or chickpea stew for a hearty, plant-based dinner option.

Make a quinoa salad with roasted vegetables and a sprinkle of nuts for an all-in-one meal.

Add grilled chicken or fish to your meals for a lean protein source.

Fiber-Rich Foods: Fiber plays a key role in regulating blood sugar levels, which is crucial for hormone balance. When blood sugar levels fluctuate, insulin spikes, which can lead to cortisol and estrogen imbalances. Consuming a diet high in fiber, especially soluble fiber, can increase the production of Peptide PYY and Glucagon-like peptide-1 (GLP-1) hormones that make you feel full.

Soluble Fiber Food Sources: Whole grains (such as oats, oat bran, and barley), beans and legumes (such as white beans, black beans, and lentils), fruits (such as apples, pears, and avocados), vegetables (such as sweet potatoes, carrots, and turnips)

How to Incorporate:

Start your day with a bowl of oatmeal topped with berries and chia seeds for a fiber-packed breakfast.

Add black beans or lentils to salads, soups, or grain bowls to boost fiber and protein.

Snack on apple slices with almond butter or hummus with raw veggies.

Make a roasted veggie tray with sweet potatoes, carrots, and Brussels sprouts for a fiber-rich dinner.

Antioxidant-Rich Foods: Antioxidants protect your cells, including hormone-producing cells, from oxidative stress caused by free radicals. This stress can damage hormone production and lead to imbalances. Antioxidants also support the liver in detoxification, helping to maintain a healthy balance of hormones like estrogen, progesterone, and cortisol.

Food Sources: Berries (blueberries, raspberries, strawberries), dark leafy greens (spinach, Swiss chard), brightly colored vegetables (bell peppers, carrots, beets), green tea, nuts and seeds

How to Incorporate:

Add a handful of berries to your morning smoothie or oatmeal for an antioxidant punch.

Make a colorful salad with spinach, bell peppers, and shredded carrots.

Sip on green tea during the day to help boost your antioxidant intake.

Snack on raw nuts like almonds or walnuts for a crunchy, nutrient-dense option.

Incorporating these nutrient-rich foods into your daily meals will give your body the essential nutrients to support hormone production and balance. Simple changes like swapping refined carbs for whole grains, adding more cruciferous vegetables to your meals, and increasing your healthy fat intake can make a big difference in your overall well-being.

Balancing Act: 3 Foods That May Be Impacting Your Hormones

Certain foods and dietary patterns have been linked to disrupting hormone balance, potentially leading to issues such as weight gain, mood swings, fertility problems, or increased risk of chronic diseases.

#1. Processed Foods (High in Sugar and Refined Carbohydrates): Processed foods often contain high levels of refined sugars, fats, and additives that can trigger insulin resistance, inflammation, and weight gain. Chronically high insulin levels, in turn, can lead to imbalances in other hormones, such as estrogen and testosterone.

Hormone balancing tip: Reduce consumption of packaged snacks, sugary drinks, and white bread and replace them with whole, unprocessed foods such as:

Complex carbohydrates: Whole grains like quinoa, brown rice, oats, and sweet potatoes.

Natural sweeteners: Use honey, maple syrup, or plant-based sweeteners like Stevia.

Fresh fruits: Satisfy sugar cravings with fiber-rich fruits like berries, apples, and oranges, which have a gentler effect on insulin levels.

#2. Caffeine: Caffeine is a stimulant that can interfere with hormone balance in various ways, particularly by increasing cortisol, disrupting sleep and melatonin production, affecting estrogen and insulin levels, and contributing to dehydration. While moderate caffeine consumption is generally considered safe, monitoring your intake and adjusting it based on your body's response is essential. If you experience symptoms of hormone imbalance, reducing your caffeine intake and adopting healthier lifestyle habits may help restore balance and improve your overall well-being.

Hormone balancing tip: Limit caffeine intake. The FDA suggests that up to 400 mg of caffeine daily (about 3-4 cups of coffee) is safe for adults. However, everyone is different, and therefore it is essential to listen to your body and reduce your intake if you experience symptoms of hormone imbalance. Additional tips to limit caffeine include:

To protect your sleep and melatonin levels, avoid caffeine consumption after mid-afternoon.

Choose low-caffeine alternatives such as green tea or caffeine-free herbal teas like chamomile, peppermint, or rooibos.

Drink plenty of water throughout the day to counteract caffeine's dehydrating effects and support overall hormone function.

#. Alcohol: Alcohol can interfere with hormone balance by increasing cortisol, disrupting blood sugar levels, impairing liver function, and affecting reproductive hormones like estrogen and testosterone. These disruptions can affect many bodily functions, including metabolism, reproductive health, mood, and stress response.

Hormone balancing tip: Sparkling water with citrus, herbal teas, kombucha, and adaptogenic elixirs are great substitutes for hydration, stress reduction, and overall hormone health. Other tips for reducing alcohol intake include:

If you do consume alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men.

Alternate alcoholic beverages with water or sparkling water to reduce alcohol intake.

Designate days or weeks where you refrain from drinking to give your liver time to rest and allow your body to reset.

Featured Recipe
Hormone Balancing Broccoli & Cauliflower Power Bowl

Ingredients:

1 small head of broccoli, cut into florets

1 small head of cauliflower, cut into florets

1 tablespoon olive oil

1 teaspoon turmeric (anti-inflammatory properties)

½ teaspoon cumin (supports digestion)

½ teaspoon sea salt

¼ teaspoon black pepper

1 cup cooked quinoa (plant-based protein and fiber)

1 handful of spinach or kale (extra cruciferous veggie boost)

½ avocado, sliced (healthy fats for hormone production)

1 tablespoon ground flaxseed (supports estrogen metabolism)

Tahini Dressing:

1-2 tablespoons tahini (rich in healthy fats and calcium)

1 tablespoon lemon juice

1 teaspoon maple syrup or honey (optional)

1-2 tablespoons water (to thin the dressing)

Instructions:

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Toss the broccoli and cauliflower florets in olive oil, turmeric, cumin, salt, and pepper. Spread the florets evenly on the baking sheet.

Roast the veggies in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and slightly crispy.

While the veggies roast, cook the quinoa according to package instructions. Once cooked, fluff with a fork and set aside.

Assemble the bowl:

Divide the cooked quinoa into two bowls.

Add a handful of spinach or kale to each bowl, followed by the roasted broccoli and cauliflower.

Top with sliced avocado and sprinkle with ground flaxseed.

Make the tahini dressing: In a small bowl, whisk together the tahini, lemon juice, maple syrup (if using), and water. Adjust the water until the dressing reaches your desired consistency.

Drizzle the tahini dressing over the bowl and serve immediately.

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News & Events

Key Nutrients for Hormone Health: Why They Matter & How to Include Them in Your Diet

Add avocado slices to salads, sandwiches, or smoothies for a creamy, nutrient-rich boost.

Sprinkle chia seeds or flaxseeds on oatmeal or yogurt for fiber and a healthy fat combo.

Use olive oil as your go-to salad dressing, or drizzle overcooked veggies.

Incorporate fatty fish into your meals at least twice a week by grilling, baking, or adding to salads.

Toss Brussels sprouts with olive oil and roast them for a crispy side dish.

Make a raw kale salad with lemon juice and olive oil, massaging the leaves to soften them.

Add cauliflower to stir-fries or soups for a nutrient boost.

Steam broccoli as a side to your dinner, or add it to grain bowls for a fiber-packed option.

Have scrambled eggs with veggies for breakfast, or add a hard-boiled egg to your lunch salad.

Prepare a lentil or chickpea stew for a hearty, plant-based dinner option.

Make a quinoa salad with roasted vegetables and a sprinkle of nuts for an all-in-one meal.

Add grilled chicken or fish to your meals for a lean protein source.

Start your day with a bowl of oatmeal topped with berries and chia seeds for a fiber-packed breakfast.

Add black beans or lentils to salads, soups, or grain bowls to boost fiber and protein.

Snack on apple slices with almond butter or hummus with raw veggies.

Make a roasted veggie tray with sweet potatoes, carrots, and Brussels sprouts for a fiber-rich dinner.

Add a handful of berries to your morning smoothie or oatmeal for an antioxidant punch.

Make a colorful salad with spinach, bell peppers, and shredded carrots.

Sip on green tea during the day to help boost your antioxidant intake.

Snack on raw nuts like almonds or walnuts for a crunchy, nutrient-dense option.

Balancing Act: 3 Foods That May Be Impacting Your Hormones

Complex carbohydrates: Whole grains like quinoa, brown rice, oats, and sweet potatoes.

Natural sweeteners: Use honey, maple syrup, or plant-based sweeteners like Stevia.

Fresh fruits: Satisfy sugar cravings with fiber-rich fruits like berries, apples, and oranges, which have a gentler effect on insulin levels.

To protect your sleep and melatonin levels, avoid caffeine consumption after mid-afternoon.

Choose low-caffeine alternatives such as green tea or caffeine-free herbal teas like chamomile, peppermint, or rooibos.

Drink plenty of water throughout the day to counteract caffeine's dehydrating effects and support overall hormone function.

If you do consume alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men.

Alternate alcoholic beverages with water or sparkling water to reduce alcohol intake.

Designate days or weeks where you refrain from drinking to give your liver time to rest and allow your body to reset.

Featured Recipe
Hormone Balancing Broccoli & Cauliflower Power Bowl

Ingredients:

1 small head of broccoli, cut into florets

1 small head of cauliflower, cut into florets

1 tablespoon olive oil

1 teaspoon turmeric (anti-inflammatory properties)

½ teaspoon cumin (supports digestion)

½ teaspoon sea salt

¼ teaspoon black pepper

1 cup cooked quinoa (plant-based protein and fiber)

1 handful of spinach or kale (extra cruciferous veggie boost)

½ avocado, sliced (healthy fats for hormone production)

1 tablespoon ground flaxseed (supports estrogen metabolism)

Tahini Dressing:

1-2 tablespoons tahini (rich in healthy fats and calcium)

1 tablespoon lemon juice

1 teaspoon maple syrup or honey (optional)

1-2 tablespoons water (to thin the dressing)

Divide the cooked quinoa into two bowls.

Add a handful of spinach or kale to each bowl, followed by the roasted broccoli and cauliflower.

Top with sliced avocado and sprinkle with ground flaxseed.

Be Inspired

Keep in Touch

Key Nutrients for Hormone Health: Why They Matter & How to Include Them in Your Diet

Add avocado slices to salads, sandwiches, or smoothies for a creamy, nutrient-rich boost.

Sprinkle chia seeds or flaxseeds on oatmeal or yogurt for fiber and a healthy fat combo.

Use olive oil as your go-to salad dressing, or drizzle overcooked veggies.

Incorporate fatty fish into your meals at least twice a week by grilling, baking, or adding to salads.

Toss Brussels sprouts with olive oil and roast them for a crispy side dish.

Make a raw kale salad with lemon juice and olive oil, massaging the leaves to soften them.

Add cauliflower to stir-fries or soups for a nutrient boost.

Steam broccoli as a side to your dinner, or add it to grain bowls for a fiber-packed option.

Have scrambled eggs with veggies for breakfast, or add a hard-boiled egg to your lunch salad.

Prepare a lentil or chickpea stew for a hearty, plant-based dinner option.

Make a quinoa salad with roasted vegetables and a sprinkle of nuts for an all-in-one meal.

Add grilled chicken or fish to your meals for a lean protein source.

Start your day with a bowl of oatmeal topped with berries and chia seeds for a fiber-packed breakfast.

Add black beans or lentils to salads, soups, or grain bowls to boost fiber and protein.

Snack on apple slices with almond butter or hummus with raw veggies.

Make a roasted veggie tray with sweet potatoes, carrots, and Brussels sprouts for a fiber-rich dinner.

Add a handful of berries to your morning smoothie or oatmeal for an antioxidant punch.

Make a colorful salad with spinach, bell peppers, and shredded carrots.

Sip on green tea during the day to help boost your antioxidant intake.

Snack on raw nuts like almonds or walnuts for a crunchy, nutrient-dense option.

Balancing Act: 3 Foods That May Be Impacting Your Hormones

Complex carbohydrates: Whole grains like quinoa, brown rice, oats, and sweet potatoes.

Natural sweeteners: Use honey, maple syrup, or plant-based sweeteners like Stevia.

Fresh fruits: Satisfy sugar cravings with fiber-rich fruits like berries, apples, and oranges, which have a gentler effect on insulin levels.

To protect your sleep and melatonin levels, avoid caffeine consumption after mid-afternoon.

Choose low-caffeine alternatives such as green tea or caffeine-free herbal teas like chamomile, peppermint, or rooibos.

Drink plenty of water throughout the day to counteract caffeine's dehydrating effects and support overall hormone function.

If you do consume alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men.

Alternate alcoholic beverages with water or sparkling water to reduce alcohol intake.

Designate days or weeks where you refrain from drinking to give your liver time to rest and allow your body to reset.

Featured Recipe
Hormone Balancing Broccoli & Cauliflower Power Bowl

Ingredients:

1 small head of broccoli, cut into florets

1 small head of cauliflower, cut into florets

1 tablespoon olive oil

1 teaspoon turmeric (anti-inflammatory properties)

½ teaspoon cumin (supports digestion)

½ teaspoon sea salt

¼ teaspoon black pepper

1 cup cooked quinoa (plant-based protein and fiber)

1 handful of spinach or kale (extra cruciferous veggie boost)

½ avocado, sliced (healthy fats for hormone production)

1 tablespoon ground flaxseed (supports estrogen metabolism)

Tahini Dressing:

1-2 tablespoons tahini (rich in healthy fats and calcium)

1 tablespoon lemon juice

1 teaspoon maple syrup or honey (optional)

1-2 tablespoons water (to thin the dressing)

Divide the cooked quinoa into two bowls.

Add a handful of spinach or kale to each bowl, followed by the roasted broccoli and cauliflower.

Top with sliced avocado and sprinkle with ground flaxseed.

Be Inspired

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News & Events

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Key Nutrients for Hormone Health: Why They Matter & How to Include Them in Your Diet

Add avocado slices to salads, sandwiches, or smoothies for a creamy, nutrient-rich boost.

Sprinkle chia seeds or flaxseeds on oatmeal or yogurt for fiber and a healthy fat combo.

Use olive oil as your go-to salad dressing, or drizzle overcooked veggies.

Incorporate fatty fish into your meals at least twice a week by grilling, baking, or adding to salads.

Toss Brussels sprouts with olive oil and roast them for a crispy side dish.

Make a raw kale salad with lemon juice and olive oil, massaging the leaves to soften them.

Add cauliflower to stir-fries or soups for a nutrient boost.

Steam broccoli as a side to your dinner, or add it to grain bowls for a fiber-packed option.

Have scrambled eggs with veggies for breakfast, or add a hard-boiled egg to your lunch salad.

Prepare a lentil or chickpea stew for a hearty, plant-based dinner option.

Make a quinoa salad with roasted vegetables and a sprinkle of nuts for an all-in-one meal.

Add grilled chicken or fish to your meals for a lean protein source.

Start your day with a bowl of oatmeal topped with berries and chia seeds for a fiber-packed breakfast.

Add black beans or lentils to salads, soups, or grain bowls to boost fiber and protein.

Snack on apple slices with almond butter or hummus with raw veggies.

Make a roasted veggie tray with sweet potatoes, carrots, and Brussels sprouts for a fiber-rich dinner.

Add a handful of berries to your morning smoothie or oatmeal for an antioxidant punch.

Make a colorful salad with spinach, bell peppers, and shredded carrots.

Sip on green tea during the day to help boost your antioxidant intake.

Snack on raw nuts like almonds or walnuts for a crunchy, nutrient-dense option.

Balancing Act: 3 Foods That May Be Impacting Your Hormones

Complex carbohydrates: Whole grains like quinoa, brown rice, oats, and sweet potatoes.

Natural sweeteners: Use honey, maple syrup, or plant-based sweeteners like Stevia.

Fresh fruits: Satisfy sugar cravings with fiber-rich fruits like berries, apples, and oranges, which have a gentler effect on insulin levels.

To protect your sleep and melatonin levels, avoid caffeine consumption after mid-afternoon.

Choose low-caffeine alternatives such as green tea or caffeine-free herbal teas like chamomile, peppermint, or rooibos.

Drink plenty of water throughout the day to counteract caffeine's dehydrating effects and support overall hormone function.

If you do consume alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men.

Alternate alcoholic beverages with water or sparkling water to reduce alcohol intake.

Designate days or weeks where you refrain from drinking to give your liver time to rest and allow your body to reset.

Featured Recipe
Hormone Balancing Broccoli & Cauliflower Power Bowl

Ingredients:

1 small head of broccoli, cut into florets

1 small head of cauliflower, cut into florets

1 tablespoon olive oil

1 teaspoon turmeric (anti-inflammatory properties)

½ teaspoon cumin (supports digestion)

½ teaspoon sea salt

¼ teaspoon black pepper

1 cup cooked quinoa (plant-based protein and fiber)

1 handful of spinach or kale (extra cruciferous veggie boost)

½ avocado, sliced (healthy fats for hormone production)

1 tablespoon ground flaxseed (supports estrogen metabolism)

Tahini Dressing:

1-2 tablespoons tahini (rich in healthy fats and calcium)

1 tablespoon lemon juice

1 teaspoon maple syrup or honey (optional)

1-2 tablespoons water (to thin the dressing)

Divide the cooked quinoa into two bowls.

Add a handful of spinach or kale to each bowl, followed by the roasted broccoli and cauliflower.

Top with sliced avocado and sprinkle with ground flaxseed.

Be Inspired

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Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough.

Today I Will Thank My Body...

As we enter the week of Thanksgiving I just want to take a moment and thank you for being a loyal subscriber to my e-newsletter and sharing it with your family and friends.

I also want to ask you to take a moment and express gratitude to your body and the food we have that nourishes and fuels it. With our busy lifestyle it can be easy to take for granted the wonderful gifts we have right within us. Take time to thank yourself and reflect on all your body can do for you, it then becomes a little easier to implement healthier lifestyle habits.

I hope you enjoy my special Thanksgiving Newsletter. Know that creating a healthy lifestyle happens one day at a time and the little choices you make do add up. When it comes to your Thanksgiving Feast remember to be mindful with the choices you make.

Enjoy the day with your loved ones!

Today I Will Thank My Body for All It Can Do

I am grateful for my heart that beats and keeps me alive.

I am grateful for my legs and feet that move me.

I am grateful for my ears, nose, and mouth. Because of these I can listen to a friend in need, smell the aroma of a home cooked meal, taste the nutrition that feeds my body, speak words to comfort, and laugh till I cry and my heart is content.

I am grateful for the perfect flaws that I have and for all that they have taught me.

I am grateful for the people who brought me into this world and raised me into the person I am today.

I am grateful that I am here and able to read this and share with people that I love.

Today I am going to state all that I am grateful for rather than everything that needs to be change and improved.

Today I am simply grateful.

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The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart. - Helen Keller

"The Gifts of Life"

Tis the season when life can get busy and at times the "to do" list can be long. But remember to take time, slow down, and INDULGE in the many gifts of life.

Here are just a few things that I see worth "indulging" in this season...I like to call these:

"The Gifts of Life"

Good wholesome food that will nourish your body and soul.

Your health, one of the greatest gifts of all!

Fun - remember we were created to enjoy life and all that is around us. Make time for some FUN this holiday! Laugh until you cry.

Movement - being able to move our body is a gift and we should use it every day. Honor your body and show gratitude for it by making physical activity a part of your lifestyle. Participate in movement that you enjoy. If traditional "exercise" is not your cup of tea, do something else! Go for walk, take a hike, go dancing, run outside with children, sign up for a charity walk or run, practice yoga and challenge yourself with a new weight routine. The list can go on.

The peace of an early morning walk or run, this is a beautiful gift and should be experienced by all at some time in life.

Warm homemade vegetable soup and hot cocoa, enjoyed by the fire.

Laughter and love with family and friends.

Joy and peace that come from knowing you are exactly where you are meant to be on this journey we call life. Find joy in where you are. When you find the joy, you will experience the peace. Sit with it and savor it.

A child's laugh and an elderly persons smile.

The gift of helping others. Make time to help someone else in need. When you give from your heart and you experience the smile of their appreciation, you will come to understand that giving is a gift and we all have something to share with others.

Creativity of the mind. You were born with creativity to express yourself and share with the world around you, use it, treasure it, and have fun with it!

Hope for the future and trust that it will all be more than OK.

What "Gifts of Life" will you INDULGE in this season? Share with me today!

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What you get by achieving your goals is not as important as what you become by achieving your goals. Zig Ziglar

5 Steps to Achieve Your Goals

I wish you the best as you embark on the journey of a New Year and think of the fantastic possibilities the future holds. Today I am sharing five simple steps to implement to achieve any goal you set your mind to. One of my goals for the New Year is to help you achieve your maximum potential and feel amazing doing so. Contact me today to schedule an appointment!

goal2018

5 Steps to Achieve Your Goals
1. Set your intentions. Be specific, write them down, and share them with others. Post in places where you can remind yourself daily what you are working towards. Write out WHY you want to reach your goals. What motivates you? Consider making a vision board or vision book to help keep you focused.

2. Know that any goal worth achieving takes work. There is no magic pill or potion to lose weight... if there were, Oprah would have found it :). Dreaming about crossing the finish line will not get you there unless you put in the work daily. Talking about how bad you feel, tired you are, or unhappy with your body and current state of health will not change anything. However, taking daily action steps, eating more whole foods, decreasing portion sizes, drinking more water, and reducing the sugar and alcohol in your diet will improve your health and energy. Take small steps daily. Acknowledge that change will take work and time. Be patient with yourself and find a way to track, acknowledge, and reward your progress.

3. Be grateful for what you have and what you can do. On your journey to better health and well-being, take time every day to state at least one thing you are grateful for. It can be something you have, something your body has done for you, or someone who is in your life. It is all too easy to fall into the trap of always wanting more, and while wanting to better yourself can be a good thing, it is also essential to appreciate and love what you have. Find gratitude in the little things every day.

4. Help others reach their goals. This may seem different than any other advice you have heard regarding your New Year resolutions, but there is so much power in this action step. First, implement steps 1 - 3. After your intentions have been set, you are willing to do the work, and you express daily gratitude - it is time to step outside of yourself and see who else you can help. We are all looking for something out of life, and believe it or not; it is not the same thing! We may want similar things, but we each have unique goals and motivations behind our dreams. If you take the time out to help someone else reach their goals, it is almost guaranteed that someone else will help you reach your goals somewhere along the way. Part of paying it forward is making the world a better place, stepping outside of yourself and your problems, and helping someone else in need.

5. Believe in yourself and surround yourself with people who believe in you and want to see you succeed. Step away from the "naysayers" - the people who boohoo your dreams and sabotage your weight loss efforts. If these people are close to you (for example, a spouse or parent), then have an honest talk. This may be where you need to go back to #4 - see where you can help them reach their goal. Become your own biggest fan. Write down the good in you; write out what makes you unique and special. Know that you deserve to reach your goals and feel your best. Believe you can do whatever you put your mind to.

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“To have success, you can’t let failure stop you. To have great success, you can’t let success stop you.” - Robert Brault

Bonus: Wednesday

*|FNAME|*,

Today is your final "re-assessment day!" Yesterday we assessed your mental and emotional outlook towards food and your health, today we will be re-assessing body changes. Before looking at the scale, the first thing I want you to re-assess is how your clothes are fitting and how you feel in your clothes?

Do you have the dress or pants you tried on at the beginning of the program? How do they fit today?

Are you stronger in your physical capabilities? Remember to record your progress!

Body Assessment:

Weight:

Pants Size: (be specific and identify a certain pair of pants you want to fit in)

Dress Size: (be specific, but realistic!)

Measurements:
• Chest
• Waist
• Hips
• Right Arm
• Left Arm
• Right Thigh
• Left Thigh
• Right Calf
• Left Calf
Fitness Assessment:
• Pushups
• Sit-Ups
• Walk or Run 1 mile in __________ minutes
• Stretch Test - Can you touch your toes?

Be proud of yourself! Thank you for joining in on this journey!

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Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough.

Today I Will Thank My Body...

Today I Will Thank My Body for All It Can Do

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The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart. - Helen Keller

"The Gifts of Life"

Good wholesome food that will nourish your body and soul.

Your health, one of the greatest gifts of all!

Fun - remember we were created to enjoy life and all that is around us. Make time for some FUN this holiday! Laugh until you cry.

Movement - being able to move our body is a gift and we should use it every day. Honor your body and show gratitude for it by making physical activity a part of your lifestyle. Participate in movement that you enjoy. If traditional "exercise" is not your cup of tea, do something else! Go for walk, take a hike, go dancing, run outside with children, sign up for a charity walk or run, practice yoga and challenge yourself with a new weight routine. The list can go on.

The peace of an early morning walk or run, this is a beautiful gift and should be experienced by all at some time in life.

Warm homemade vegetable soup and hot cocoa, enjoyed by the fire.

Laughter and love with family and friends.

Joy and peace that come from knowing you are exactly where you are meant to be on this journey we call life. Find joy in where you are. When you find the joy, you will experience the peace. Sit with it and savor it.

A child's laugh and an elderly persons smile.

The gift of helping others. Make time to help someone else in need. When you give from your heart and you experience the smile of their appreciation, you will come to understand that giving is a gift and we all have something to share with others.

Creativity of the mind. You were born with creativity to express yourself and share with the world around you, use it, treasure it, and have fun with it!

Hope for the future and trust that it will all be more than OK.

What "Gifts of Life" will you INDULGE in this season? Share with me today!

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What you get by achieving your goals is not as important as what you become by achieving your goals. Zig Ziglar

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