Thank you gift!

Thank you gift!

As a thank you, I wanted to share some freebies with each of you!

chia, flax and hemp seeds

Chia, hemp, and flax …

it’s been said that these tiny seeds are the next big thing in nutrition. If you’ve ever searched for a healthy smoothie recipe or healthy breakfast recipe, chances are you’ll find at least one of these seeds listed in the ingredients. So, why is there so much hype around these “super seeds” and how do we know which ones to include in our diets?

Seeds have been deemed “nutritional powerhouses” by health experts and for a good reason. All three of these seeds are packed with healthy oils, fiber, disease-fighting minerals and enzymes, antioxidants, and proteins. Each one of these tiny wonders has its own unique nutritional value and can be easily incorporated into just about any recipe without changing its taste or texture.

Here are 3 super food seeds that will add a nutrient-packed punch to your diet:

Chia Seeds

What is it? You may have heard of them first as the seeds that grow toy Chia pets, but chia seeds are actually an ancient super food used by Aztec warriors to increase energy and stamina on the battlefield.

Why is it good for you? In addition to being an excellent source of fiber, antioxidants, and protein, chia is very rich in omega-3 fatty acids. Not to mention that this tiny seed may have over three times more calcium than milk! Chia also forms a gel when added to liquid and absorbs ten times its weight in water making it an excellent source of hydration.

Hemp Seeds

What is it? Hemp seeds come from the same Cannabis species as marijuana, but don’t worry about testing positive for drugs after consuming these seeds—the minuscule amounts of tetrahydrocannabinol (THC) found in hemps seed make them perfectly safe to incorporate in your healthy diet.

Why is it good for you? Hemp seeds contain all the essential amino acids—something uncommon in plant protein sources. This means that hemps seeds are a fantastic protein supplement for people on a plant-based diet. They’re also chock-full of fiber and packed with other nutrients, such as omega-3 and omega-6, vitamin E, B vitamins and folic acid.

Start your morning off right by blending a tablespoon of hemp seeds into your oatmeal or your post-workout smoothie for an extra hit of protein and nutrition.

Flax Seeds

What is it? This seed comes from the flax plant and has been celebrated for centuries for its health benefits by people all over the world.

Why is it good for you? Flax seeds are rich in Alpha-Linolenic Acid (ALA), an essential fatty acid and powerful anti-inflammatory. Some studies show that due to their anti-inflammatory properties, flax seeds may help to prevent heart disease and reduce certain types of cancers.  They are also an excellent source of dietary fiber, calcium, potassium, and magnesium, among other nutrients. To get the most out of your flax seeds, try grinding them first—this will make them easier for you to digest and absorb all the nutrients.

Just sprinkle ground flax seeds into cereals, baked goods, smoothies, and yogurt for an extra boost of vitamins and minerals.

Great visual for combating cravings in your life!


Here are some Top Tips for Stressing Less

1. Drink Tea

Chamomile tea is a gentle relaxant that acts as a nerve tonic and a sleeping aid. If you experience a long day and can’t seem to calm down, brew yourself a nice cup of chamomile tea with some added honey for a boost of nutrients.


2. Say No to Coffee

Limit your intake of caffeine to de-stress. It can contribute to nervousness and mood swings.


3. Avoid Processed Foods

Processed foods can create stress on the digestive system. These foods include artificial sweeteners, soft drinks, fried foods, junk/fast foods, sugar, white flour products, and foods that contain preservatives.


4. Eat Ginger

The next time you are feeling stressed or tired from anxiety, reach for some ginger. There is nothing like a little spice to perk you up.


5. Have Some Flaxseed Oil

Flaxseed oil has also been known to help improve moods and boost brain function.

Try adding some Organic Flax Oil to your morning smoothies for a boost of omega-3 fatty acids. You can also add ground flax to pancakes, muffins, soups, protein shakes and yogurt.


6. Just Breathe

Janel Ovrut Funk, a Boston-based registered dietitian and blogger of, suggests to breathe! “This stress reduction tip can be done anytime, and anywhere—when you’re stuck in traffic, working on a massive project, or plowing through an extra-long to-do list,” Ovrut Funk says. “Deep breathing instantly calms you down, and sometimes imagining that you’re blowing out any stress or negative feelings helps!”


7. Unplug

That includes your phone, Kindle, iPod, iPad, laptop, and even TV. While these are all great inventions, they make us feel like we always have to be plugged in, responding to messages as soon as we receive them, or browsing the Twitter/Instagram/Pinterest/Facebook updates.

Give yourself a break. Even unplugging for 30 minutes a day can help you relax.

8. Get Moving

Exercising sounds counter-intuitive since it’s the opposite of relaxing, but working up a good sweat helps you sleep deeper and feel more relaxed at night. Even a few stretches before bed can help you relax and  fall asleep quicker.

Live a Healthy and Happy Life by following some of these suggestions~



  • View everything and everyone you meet with gratitude.
  • Do your best to be on good terms with people, especially your boyfriend or girlfriend, husband or wife, parents, children, brothers, sisters, friends and co-workers. Communicate with them regularly, either in person or via telephone or email.


  • Give generously of yourself and your resources.
  • Live each day happily without focusing on your problems.
  • Hum or sing a happy song every day.
  • Foster a sense of humor.
  • Offer thanks before and after meals.
  • Most of all, create a positive attitude and wonderful environment around you, and enjoy the process of becoming healthier and happier every step of the way!

Meditation and Exercise

  • Treat yourself to regular daily quiet time – study, pray, meditate; recharge yourself.
  • Include exercise as part of your daily life. Experiment with an exercise style that works for you. Try yoga, pilates, martial arts, walking, running, bicycling, rollerblading, swimming, dancing, weightlifting or competitive sports.

Home practices

  • Keep your home in good order, including kitchen, bathroom, bedroom and living rooms. You are your home.
  • If possible, include large green plants in every room of your home and office to freshen and enrich the oxygen content of the air.
  • Minimize television-watching, or at least keep a good distance away from the television.

I hope you each know how special and unique you are in this world!  My focus now is helping you transform your life from the inside out, emotionally, physically and spiritually. If you are curious what this entails and feel “stuck” in your own life I would love to talk with you over the phone for a free 30 minute consult. Simply email me at and we will set up a time.

Our focus will be shedding layers in your life ( weight, emotional drains, negative beliefs) that no longer serve your best interest. This is the perfect time to re-invent yourself for the New Year!

Have a wonderful day and please spread the ‘gratitude’ message with those you love!

Your coach and friend,


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