Category Archives: weight management

Stay Encouraged! A Peek into my “31 Day-No (or very little) commercially processed foods” journey!

black women's health, lifestyle transformation, nutrition, personal wellness coaching, weight management, wellness, , ,

Almost a year ago I shared a blog post titled, “Start Now, Improve Later.” This is a phrase I heard a few years ago from one of my mentors and she continues to repeat this to her clients and mentees. Sometimes I get a little discouraged when something I’m trying to do takes longer than I think it should (or longer than I want it to take). And then there are the times when I’m trying to do something new or a little out of my comfort zone and I’m not quite satisfied with the results (probably because I’m comparing my results to someone else’s). It is during those times I can hear that phrase in my head: “Start now, Improve later.”

The blog post I wrote with that title shared my dislike for cooking but my desire to eat food that tastes good and is also healthful. (My food journey has been one of gradual change over the past twenty years or so of transitioning to eating less meat, then no red meat, later eliminating chicken, and about seven years ago I decided to eliminate fish and then dairy (for the most part). As much as I didn’t really want to cook, almost a year ago I decided to enroll in an online cooking course taught by another mentor and friend of mine. While my food didn’t look as “pretty” as my instructor’s, I still felt quite proud of myself for just stepping up and completing the class. Now, I didn’t become a gourmet cook or anything like that BUT…I became a little more comfortable with at least trying. One of my goals is to eat food that can be simply prepared but also tastes good and is nutritious. I’m trying to take care of this temple y’all!

So, fast forward almost a year later and a member in one of the Facebook groups I’m in issued “31 day, no processed foods” challenge. “Ooooh”, I thought, “Here’s my chance to work on another one of my goals” (of eating less commercially processed foods and more whole, plant-based fresh foods). I said YES to the challenge maybe a week or two before we were to start. During the time before we were to start, I had planned to do some meal planning and grocery shopping so I would be READY! Well, life just kept happening and it did not slow down enough for me to prepare like I wanted. (Or maybe I just kept procrastinating because I hate grocery shopping too and I didn’t feel like taking the time to plan the menus). Anyway, August 1st comes (start date) and I didn’t want to back out or put off doing the challenge so I had to just jump right in there…! Let me tell you, it has been an interesting experience so far and I’m actually enjoying it. My menus and recipes have been pretty basic and simple but I think my food tastes pretty good. (Well, there was that one time I tried to do something different with my sweet potatoes and I had to throw that mess away ’cause it was NASTY! and I didn’t even THINK of posting a picture- LOL!). I announced on Facebook that I was doing this challenge and started posting pictures of my meals. I had no idea how much just doing that would help keep me accountable because people actually started looking at what I was eating and even started asking me what I would be eating. So, now I’m thinking…”I can’t mess up….I’m in this thing now”. I’m a little over halfway finished with the challenge (I’m on day 20) but I plan to continue with some of the good habits I hope I’m forming. The feedback I have received from others is mostly encouraging. Hopefully,as a result of having done this challenge, it will help me to be even better equipped to serve others and give me even more resources to share with those who are on the journey to achieving “CROWN TO SOLE Wellness”. (I’ll give you a follow up report when the challenge is completed.)

Wherever you are in your journey toward being healthier (wanting to lose weight, getting more physically active, eating better) stay encouraged and don’t quit! “Start Now, Improve Later” and just keep moving forward. Don’t be afraid to get help. Get someone to help keep you accountable! You can do it! Love yourself and take care of that “Temple”!

As always, my mission is to encourage, empower, and equip individuals to take control of their health and create lives of joy, abundance and holistic wellness from the Crown of the Head to the Sole of the foot (that includes mind, body and spirit). Please leave me a comment and let me know what goals you are working on (and feel free to give me some good plant-based simple recipes that I can try).

P.S. I have opened up space in my calendar for a few more clients who are ready to take control of their health and invest in themselves by enrolling in my “Take Control of Your Health in 12 Weeks” private coaching experience. Make your appointment today for a free 30 minute Discovery Call with me so that we can determine if and how I can best help you!. I’m looking forward to hearing from you! CLICK HERE NOW TO MAKE YOUR APPOINTMENT!

P.P.S. If you have not already received a copy of my FREE CROWN TO SOLE Wellness Action Guide, please complete the form below so I can send it to you and stay in touch with you!

How to get back on track with your weight loss plan!

health, healthy lifestyle, holistic, self control, weight management, wellness, ,

We are now several days into the second quarter of the year. For many of us this time of year (SPRINGTIME) marks another time of RENEWAL! Those who made New Year’s resolutions may have already broken their resolve- BUT DON’T WORRY! Just make up your mind to START AGAIN. As the old saying goes; “If at first you don’t succeed, try, try again.” One of my mentors puts it this way; “Start Now, Improve Later!”

For several years now I have started exercise routines which include walking outdoors. However, usually in the wintertime my plan gets derailed because I don’t like walking in cold and dreary conditions. I then feel bad because I have to “start over” when springtime comes. BUT NOT THIS TIME!!

During the late summer and autumn I made up my mind that I was going to keep walking outside regularly- even during the winter months. And guess what y’all! I DID IT!!! Yes, even when there was snow on the ground, and also during the rain. Click here to find out “How to Make Good use of a Snow Day for your health!” (I have snow boots, gloves, hoodies, layers of clothes, rain boots, rain poncho- so there was really no excuse not to do it.) YAAY! I felt so good when the weather turned warmer and I realized that I had walked through the winter! I made a plan. I prepared (mentally and physically). I implemented (one day at a time).

You can use the same method with your weight loss goals (even if you have tried before and fallen short). Control of self is one of the greatest assets we can develop. My encouragement to you is to understand that you can choose to be in control of yourself (each moment, each day). You may not get it just right all the time and we all make mistakes sometimes. However, you can choose to continue to keep moving forward to accomplish your goals. Listed below are 5 actions that can help you stay or get back on track:

1) Make up your mind that YOU are in CONTROL.
2) Make a PLAN. (Don’t hesitate to get help with this.)
3) Make the necessary PREPARATIONS to work the plan.
4) IMPLEMENT the plan (one step at a time)
5) CELEBRATE THE SUCCESSES. (big and small)

Let’s enjoy this Springtime Renewal season! Please leave me a comment and share with me how things are going!

11 Steps to a Healthier YOU starts TODAY!!

health, healthy lifestyle, holistic, weight management, wellness, ,

I recently spoke at a Women’s Empowerment Conference and afterwards had conversations with some of the attendees. One conversation in particular had a profound effect on me. The lady shared with me some  of her struggles through the years with being overweight. She has subsequently developed several common chronic lifestyle related diseases. She stated she is tired of taking so many medications but just can’t seem to make the necessary changes to lose weight so that she can get healthier.

What really tugged at my heartstrings was when she said that she had just about given up hope of getting better. (Just the fact that she was sharing this with me let me know that not all hope was gone-she was reaching out for help!) My heart immediately reached back out to her to encourage her and let her know that there IS hope! I told her that if she was ready to make changes, then she would need a trustworthy plan that’s easy to follow.  She also needed someone to help keep her uplifted, motivated, and accountable. She needed someone to help keep her on track!

Well, she was ready and we got started with her plan the very next day! She emailed me a week later to let me know that with just a few lifestyle changes she has already lost 10 pounds (No I am not starving her, nor did I recommend any weight loss pills!). And we are just getting started! I’m looking forward to seeing her transformation over the next several weeks as she learns to adopt more healthful lifestyle behaviors.

You may be able to identify with the lady’s story.  You’re not alone!  If you have been struggling with making healthy lifestyle changes take courage. I have good news that may help and I’m SO EXCITED to share it with you! What is it? Honey, I’m GLAD you asked! My new eBook, CROWN TO SOLE Wellness Action Guide, is completed and I want you to have it. I think you’re going to love it!

My easy to read Action Guide will walk you through 11 steps and share some simple suggestions to help you get started with developing healthy lifestyle behaviors. (It has some cool graphics too!)

This has been a labor of love because I want to help you achieve wellness from the CROWN of your head TO the SOLE of your foot (and that includes mind, body and soul). And guess what else y’all?! (yep, I’m a southern girl) Right now I’m offering the guide to you ABSOLUTELY FREE!!! That’s right- FREE!!!

So, go ahead and click the box below to download your CROWN TO SOLE Wellness Action Guide. Do it TODAY! (and please tell your friends to get theirs also so you can get healthy together!) Also, leave a comment to let me know what actions you find most beneficial.

If you need to take it a step further go ahead and contact me so we can determine your next best step.  I look forward to hearing from you and sharing in your success!