Making Lifestyle Changes

Change is something that we all have encountered a lot of lately in our lives, and these were unplanned changes, for the most part. However, if we would like to consciously make the decision to change how we live our lives to improve our health and increase our energy, we can do that. An important part of making changes in our lifestyle is being ready to change. When the time is right, and you have made the decision to become more physically active and to take the steps to feel more alive and healthy, then there are simple steps that you can take to achieve that goal. The first step is to figure out how you can get sufficient sleep to have the energy to be more active. The second step is to nourish yourself well, and to have adequate hydration, so that your muscles have the energy that they need to support you in your efforts.
The third step is to discover, or rediscover what physical activity brings you the most joy, and how you can add that into your life, 3-5 times per week, for at least 30 minutes each session. And, also very important, be gentle with yourself! If you miss a session, which is likely to happen occasionally, accept that and just get back on track with your next session. You can make healthy changes, one step at a time!

Creative Cooking

With stores having some shortages, especially meat, cooking takes a little more creativity to be healthful and balanced without meat. I'm a health coach who is a pescatarian, which means that I eat fish, eggs and cheese, but no meat. I have recipes that I'm happy to share, if you're interested. I can also help with making recipes gluten-free if you or a family member is sensitive or allergic to gluten. Just e-mail me, Tiana, at, and let me know what kind of recipes you would like and I will get back to you within a day. Stay healthy and we will get through this, together!

Live joyfully,

The Importance of Sleep w/link to TED Talk

More studies are showing the importance of sleep on our brain health, short-term memory, our vitality and reducing stress to feel more calm and relaxed. There is an excellent TED Talk on this topic here, if you would like to learn more. Sleeping and waking at the same time each day can be helpful to promote sleep, as well as shutting down electronic devices an hour before sleeping. Reducing the light in bedrooms also helps us to sleep more soundly. A sound machine can be a soothing way to drift off to sleep. Chamomile tea has a mild flavor and has a relaxing effect. Reading something positive, or journaling can be a great way to clear our minds to promote restful sleep. Yoga or gentle stretching is a healthful way to unwind before bed, as well.