I want to help empower people to take control of their personal health. In order to do so, I want to provide people with the tools and information they need to be their most empowered and healthiest selves.
Today’s post is not about me trying to convince anyone else to become a health coach. Rather, I just like to keep you guys informed of what I’m up to and that’s exactly what I’m going to do today. I may have alluded to it before but I find it cathartic to express myself through these posts. It is purely a splendid bonus if, in the event that you’re contemplating anything similar, my experiences feel relatable and are of some help. (Also, if that is the case then feel free to email or DM me and we can chat more♥)
For the past few years, my health has become the most important thing in my life. If you asked teen Melanie what the most important thing in her life was, it would’ve probably been something like watching her favorite shows on The CW…which is just nowhere near as important now. Anyway, my health has been through wild ups and downs all throughout my life. It is a funny thing to look back on what events or behaviors occurred that were basically alluding to something bigger.
What are the big life things that made me want to become a health coach? Well, I could tell you about how I have had issues with disordered eating or exercise addiction that caused me to even lose my freaking period for over a year but I think these sort of situations were only the tipping point(s).
As well, I could tell you how I’m SUPER passionate about food. I have been a foodie since I was born and it was only a matter of time until I started caring what went into my food. Yet, I am only one person with my own experiences in nutrition. Therefore, I want to further educate myself on the subject so that I can help others make informed decisions about their personal nutrition. As a result, better nutrition can lead to improved health in other ways, not to mention, overall an increased state of well-being.
At the moment, I am in the process of obtaining my certification as an Integrative Nutrition Health Coach. Before explaining what that means, let me reiterate the first sentence of today’s post which provides my personal mission as a health coach.
I want to help empower people to take control of their personal health. In order to do so, I want to provide people with the tools and information they need to be their most empowered and healthiest selves.
Though, I want to dive a little deeper into the WHY.
I used to think health coaches were a joke in the health and wellness space. Basically, I thought this was a made-up career. I thought health coaches were people with self-dubbed titles who just spammed fitness accountability groups online in an effort to gain clients (and rip them off). Obviously there is a commercialized aspect of many career fields like this but that isn’t everything health coaching is about!
I have learned that people seek out the information they want when they need it. There is a degree of outward effort that I will put into gathering clients and sharing (ideally with minimal spam, LOL) what I do but people need to find their way to me organically. I can spam all the fitness accountability groups on Facebook and Instagram with advertisements about my services but that won’t get me very far.
I greatly believe that when you seek out information yourself, you are more likely to take action or make personal changes because you are ready to invest in yourself.
I am walking into the next steps of my coaching journey ready to soak up all of the nutrition information and develop skills on how to better assist clients on a personal level. That is my next step and I sought it out by researching, investigating, and signing up for the Institute of Integrative Nutrition’s health coaching program. Not long from now, in 2019, I will hold the title of an Integrative Nutrition Health Coach.
It is no secret that everyone has their own ideas of what it means to be “healthy”. There are countless books, blogs, and careers with different approaches to target that exact same concept. Plus, I know the information in the health and wellness industry is over-saturated and nutrition information in particular is confusing. I hope to prove that there is no need for trendy or crash diets because a whole foods way of eating is simply something that everyone can benefit from. Understandably, there are other factors that make eating healthy hard and I will be here to address those, too.
I want to be the link between people and their personal health. I am all about the holistic approach and believe that we each have the ability to achieve optimum health. In my process of achieving my Integrative Nutrition Certification, I look forward to enhancing my own system of knowledge and skill set so that I can help others create their best health.
I hope I’ve provided a clearer perspective on my WHY behind becoming a health coach—a nutrition health coach in particular. I’m not ready to begin seeing clients yet but if you would like to work with me in the future, then stay tuned around here because you all will be the first to know!
As a final note, I did not write this post with the intention to recruit others to join me as a health coach but if you are interested in my same program, through the Institute of Integrative Nutrition, don’t hesitate to reach out. I’d be more than happy to answer any questions you may have.
Happy first day of winter, lovely people! I’ve separated myself from social media quite a bit for the past two or so weeks. The break allows me to enjoy the season and try to develop a new perspective on how I want to move forward. Lately, I’ve been at quite a standstill with how I want to proceed with my life. I won’t bore you with the details but when I’m at this sort of place, I reach toward my creative side to give me the perspective I desperately need.
If you’re reading this right now, I just want to let you know that I value you as a reader. As a creative individual (which I like to consider myself to be) it means so much to know that someone else took a bit of time out of their day to read my words. Before proceeding, here’s a quote that resonated with me recently from one of my favorite articles by the fabulous Mark Manson:
There have been times where I felt conflicted and confused, where I mourned for a past self that I knew I would never see again while anxiously awaiting a future self who seemingly would never come.
-Mark Manson
Back in high school, I often received comments about how good my writing was. My friends who peer-edited my essays would say my papers were great and without mistakes. My teachers usually wrote comments about how I could go a little deeper with the analyses but they liked my fluency and word choice. Those were the essay reviews I received consistently throughout high school—and, let me tell you, I was in honors English classes so I wrote A LOT of essays.
The reason I received the same feedback from peers and teachers was likely for a couple of reasons.
I treated each essay like it was a BIG DEAL. When it came to schoolwork and grades, I considered every assignment to be highly important so I put my full effort into making it as best as I could. On some occasions, I would literally spend a solid hour trying to find a synonym or the perfect way to word a sentence.
For my thesis sentence in essays, I almost always took a neutral and qualifying stance on topics. That is, I wrote from the middle perspective and provided evidence to show how both sides of the topic were valid to an extent.
I didn’t know it at the time but I can now see that these are qualities that I carry with me in my everyday life.
Jumping Into New Commitments
I still treat the hobbies and endeavors I partake in with maximum effort. If there is something I am going to spend my time on, it must be important to me or important to someone close to me so I want it to be my best work. Thus, I am really choosy about new commitments, whether those are hobbies, people, jobs, or anything!
It is commendable to want to go into something ready to give it your all for the long haul but the contrary can also be a good thing. I would say there is a lot to learn when jumping into a new commitment without expectations. Something doesn’t have to be a big deal all of the time. Nor is there necessarily a perfect way to do something. Many times the best outcome you can get to make some mistakes and learn from them.
Make a Choice and Don’t Worry Where it May Lead You
Choices are a topic I really like talking about (see here and here). Maybe that is because I have a hard time making them. Still, I often find myself residing in the middle of an issue. I can see both sides and both have their own strong reasoning and appeal. That isn’t such a bad thing but I’ve always had a wishy-washy attitude and being indecisive gets you nowhere.
Plus, I think the brilliant thing about making a choice is that it can define you. The choice becomes the guiding force for however long you want it to be. When I’m struggling to find perspective, choosing anything helps me get clear on MY TRUE THOUGHTS. If I make a choice I am later pleased with, the experience will now assist me in tackling future situations of a similar nature. There are certainly a number of times where I am unhappy with a choice or fall hard on my ass because of it. Again, this majorly sucks but, it provides experience that assists me in future decision-making.
Personally, I think the worst thing I can do is stay still. Okay, besides meditation, there is little that I can benefit from when I’m staying still. I want to be ever-growing and to do so I also need to be ever-learning. This leads me to the creative process.
I think the reason I enjoy writing so much is because it helps me explore the strengths and possibilities of different ideas. It’s like a conversation…except I’m having it by myself and with a paper (or computer because #21stCentury).
Truth be told, many times when I sit down to type up a post I start with one idea and, by the time I’m through, it’s something else completely. The magic of writing is that I don’t realize how much is in my head until I get it down on (virtual) paper. From there, regardless of what I intended to write about, I’ll choose a post title appropriate for whatever I created. (Today’s post is an example of that and my next blog post will be on what I originally intended to write about.)
I encourage you to dive into your creative outlets to toss around ideas. Whether you play an instrument, paint, scrapbook, cook, or enjoy writing like me, the answers will unfold in front of you.
So, where is the answers part of the creative process? Interestingly enough, we often talk about our styles of something and those styles provide a look at why you’re inclined towards the things that you are pursuing. When you’re doing the activities, consider what you’re creating and why. Ask yourself if you’re taking a new approach or are you sticking with what is familiar? I consider creative outlets to be a safe space—your space—to figure yourself out.
If you’re stumped on where to go begin with creatively gaining perspective, I have an easy (sort-of) activity for you. On a single piece of paper, start jotting down what is on your mind right now. It can be a large brainstorm structure or simply use words, symbols, or drawings. Then, organize your thoughts. You can circle everything that is important with a highlighter and use other colors to circle secondary and tertiary things of importance. Alternatively, you can turn these things you’ve jotted down into a clear list.
My suggestion is to just focus on expressing whatever is on your mind before interpreting what comes out of the activity. Perhaps, afterwards, you may notice some related ideas or reoccurring themes. These, my friend, are the piece of perspective that you need at this moment in time.
It costs no money and requires no therapist. I like to think we have many of the answers we need inside of us already. We just need to allow ourselves time and grace to reveal them.
Thank you for reading. Let me know what this post meant to you by dropping me a comment or shooting me a message. I’d love to hear your thoughts.
Nope, no witchery required. I just wanted to have some fun at a photoshoot but don’t let that detract from today’s topic on the power of manifestation. We’re only working with ourselves and plain, pure intentions.
Do you set intentions? If you follow me on Instagram, you’ve probably heard me share adoration for the practice of setting intentions. The concept of intentions is more than just a trend in the health and wellness community. The more I practice setting intentions, the more I see them as a beneficial addition to daily life.
An intention is similar to a goal in that it involves steps to make something become a reality but with a stronger emphasis on mindset. In a way, we are already setting intentions in everyday life without knowing it. Let me explain.
We are constantly reciting thoughts in our head and it is up to us to choose what those words are saying. Do you ever think negative thoughts about yourself? That is basically an intention right there—except it is an intention aimed at punishing yourself. The put-downs, self-hate, complaints, and derogatory thoughts are not thoughts of a creator. They keep you down. They keep you in isolated distress.
I definitely understand how situations can be tough and frustrating and it can seem impossible to think anything positive. Though, with all of the mental energy that negative thoughts require to survive in your head, you could be thinking positive thoughts and be making progress in what you really want.
So what is the one thing you need to do to make sure your intentions become a reality? Believe they are already true at this moment.
Imagine that the thing you want to bring into reality—the love, the finances, the friendship, the happiness, whatever—is already here. Imagine that you already have it. In your mind and body, imagine the feeling of being who you want to be and having what you want right now. That is you creating the intention. You’re turning the words into something REAL.
You see, this is why negative thoughts do not belong in our heads. We tend to think negatively and make ourselves sick with self-punishment over insecurities or actions that we believe we cannot change. When you believe something is true, it will be true. It is up to you if you want to believe in negatives and hinder your potential or, start thinking positively and shift your reality.
When you speak of your intentions, instead of saying “I will” or “I want to”, phrase them in the present tense. Speak of them as if you already have them and they are already real. Word your intentions using clear, self-definitive words like “I am” or “I have” and then the thing you’d like to manifest. See this post for some of my favorite mantras to repeat.
The more you say your intention aloud and believe that it is true, the more it will be.
If you’ve heard of the intention practice but weren’t quite sure what that meant, I hope this post has helped clarify that. Also, if you’ve been treating intentions like goals, but not achieving success, perhaps the one trick I mentioned can be the difference for you.
What is your experience with intention-setting? Do you have some tips that you feel help manifest intentions into reality? Please share in the comments 🙂
I’ve experienced firsthand how mantras can encourage a positive self-image and also serve as motivation for any dreams or goals. Though, I was recently provided a new perspective when I listened to The Party in My Plants Podcast with guest Erin Stutland. Erin is the creator of a concept called Mantras in motion which basically connects mantras to physical activity (read more about this on her site). I strongly believe that repetition is the key to igniting change and ingraining ideas in oneself so reciting mantras while performing a repetitive activity just makes sense!
After hearing the episode, I started thinking of what mantras resonate with me. There are a few mantras I’ve connected with over the years and I keep coming back to them. I rotate between these depending on where I am at in my life and what I’m working on. Though, they all provide a lovely dose of self-empowerment. I think the key here is to repeat. Repeat one while running or between lifts. Start your day with a mantra or let it be the phrase that occupies your thoughts when your mind wanders.
I feel encouraged to take my favorite mantras into my daily activities! Let me know if any of these resonate with you and tell me where you’ll be taking your mantras.
I am doing enough, I have enough, I am enough.*
“I am taking action, today is the day, I will feel the fear, I will do it anyway” – Erin Stutland
I love myself. I give my love to others. I attract the love I deserve.*
I am worthy of respect. I am worthy of any dreams I aspire to bring into reality. I am worthy of having a voice. And most importantly, I am worthy of love.
I have everything I need right now in the present moment.*
For mantras marked with an * asterisk, I want to note that these mantras may have been inspired by media or speakers but I’ve transformed them into phrases that work for me. I tried to find these exact phrases online but I could not. Therefore, my recommendation is to hear a phrase or motivational quote and make it your own. That is the best way to make a mantra your own and make it stick with you.
If you’d like to learn more about the idea of motivational mantras, definitely give the PiMP podcast episode with Erin a listen or check out her website!
Recently, my family and I took a day trip to a neighboring city and we spent time walking downtown. As we walked down the sidewalk, we curiously looked at the shops and restaurants, eventually coming to a corner brewery advertising Happy Hour and their new hoppy specialty.
Consequently, my dad was all too eager to go inside and was trying to get the rest of us on board. My mom shook her head and rattled on about why she dislikes beer. So, my dad turned to me to see if I wanted to go in. Let it be known that I’m always excited to try new food but I’ve discovered food allergies of mine in the past months and that makes eating out real hard.
Then, my eternal look of hesitancy on my face must have probed him to say, “You can still drink beer, can’t you?” Before I could answer he was like, “You can drink beer—it’s made from plants!”
I like my father’s style; if only it was so easy. Anyone with dietary restrictions knows they need to ask all the questions. Sometimes twice—you can’t be too careful.
As a plant-based eater (two years now!), I’ve become somewhat skilled at navigating a lackluster menu. Though, adding a dietary restriction on top of that makes life challenging to say the least. I’m not sure if I’ve formally announced it here on the blog but I am sensitive to gluten.
Many of you folks reading have probably heard of the gluten-free movement, if you aren’t already following it yourselves. I haven’t been formally tested by a doctor but I conducted my own elimination diet during the summer and noticed a huge difference in my body, mental clarity, and overall energy. My go-to avocado toast or spaghetti at restaurants is now out of the question because they contain wheat.
I can’t tell you how many times I’ve gotten eye-rolls and, “Ugh, but what’s Melanie going to eat?” remarks from others. So much so that I’ve contemplated adding in certain foods just to appease others and make dining with me easier.
If you’ve been or are currently in a similar boat then let me just be the one to tell you: YOU DON’T NEED TO CHANGE FOR ANYONE BUT YOU.
If I started eating these foods that I already know don’t feel good in my body, I’d be the only one suffering, not others. It is not worth it. I’m living this life for me so I want to feel my best! Dining out is still a deal but, if anything, I appreciate home cooking a lot more now. Simply said, eating at home allows me to completely avoid wheat allergens and continue my plant-based way of eating. WIN-WIN.
So that this post isn’t a total pointless ramble-fest, I’m going to share a loose recipe for my favorite Tumeric-Spiced Chickpea and Golden Potato Salad. Gosh, I crave it just thinking about it.
After making it several times for myself, I finally tried it out on my family and they loved it. I’m certain it was the potatoes that won them over 😉 It could’ve also been Primal Kitchen’s bomb-ass Lemon Tumeric Vinaigrette. (not sponsored!) Though, I’ve got an alternative if you don’t have the dressing. Overall, I hope you guys don’t mind the rough recipe but if you try it out, be sure to tell me what you think!
Xoxo
Melanie
Tumeric Chickpea and Golden Potato Salad
Recipe Type: Entree
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 4 salads
Ingredients
1 1/2 lb golden potatoes, rinsed and chopped into large cubes
Avocado oil
Garlic powder and salt
2 cups of cooked chickpeas
Turmeric, onion powder, garlic powder, smoked paprika, and salt (about ¼ tsp each)
Spinach or mixed salad greens
Cilantro or parsley, if preferred
Extra Virgin Olive Oil and lemon or Primal Kitchen’s Lemon Tumeric Dressing
Optional: red onion, red bell pepper
Instructions
Preheat the oven to 400 degrees Fahrenheit. Add the chopped potatoes to a lined baking sheet and coat them in a tablespoon or two of avocado oil and a generous sprinkle of garlic powder and salt. Bake for 30 minutes or until the potatoes are as tender and crispy as you like.
Meanwhile, put a cast-iron skillet on the stovetop to heat up. In a medium bowl, add the chickpeas (no liquid) and spices. Stir them around to thoroughly coat. Add a bit of avocado oil to the pan and then add the chickpeas. Cook until the chickpeas brighten and begin to crisp.
Set out four bowls with two big handfuls of greens. Coat them in a drizzle of olive oil and lemon or the Primal Kitchen Lemon Tumeric dressing. Scoop the roasted potatoes and chickpeas on top. Plus, some chopped herbs and red onions or red bell pepper, if you’ve got them on hand.
Detoxes get a bad rap but our bodies naturally go through this process daily. When you add in superfoods, like in the form of a Spirulina Detox Elixir, you’re helping aid that process!
Did you notice the week-long hiatus I took from the blog? Well, I did get a post up on Friday but I wasn’t posting my usual amount because I was conducting a 5 Day Gratitude Project over on Instagram. It was a wonderful experience and those who have reached out seemed to enjoy it—which makes me very happy to hear! On the other side of things, I was pretty overindulgent with sweets last week. I think I baked three new things during the week and none of those treats are leftover….
There is definitely room for treats and I’m not about restricting but I am of the mindset that the treats shouldn’t outweigh the nutrient-dense foods. I think we can all probably agree with that 😉 That’s why I try to sneak a handful of greens into a stir-fry or add some color to my smoothies. Spirulina in particular helps with liver detoxification, nutrient absorption, along with a plethora of other health benefits. It makes the ideal addition to give your body a boost! BTW I like this brand!
My latest favorite concoction is a Spirulina Detox Elixir. And by latest favorite, I mean… it has been a solid favorite for a year now and somehow I’m barely sharing it with you! I hesitate to share “easy” recipes, like my Protein Hot Chocolate, because I feel like anyone can make these sans a recipe.
As a matter of fact, I had to actually measure out the ingredients so that I could create an actual recipe for you guys. Oftentimes, I just scoop spirulina, pour some water, add a splash of ACV and lemon and drink! You can’t go wrong with it. If it tastes too strong, just add more water. If it doesn’t taste bright enough, add more lemon or ACV.
On any given day, I love making this Spirulina Detox Elixir but I predict I’ll be enjoying it a lot more for the next few weeks! It’s refreshing, tastes great hot, cold, or room temperature, and it is easy to whip up. Spirulina does taste a little oceany but I feel the slight saltiness helps me start my day with balanced electrolytes. It has even been the subject of research to potentially improve athletic performance given its nutrient profile. I actually crave this in the mornings now!
Be sure to tag me on Instagram or leave me a comment if you give this Spirulina Detox Elixir a try!
Spirulina Detox Elixir
Recipe Type: Drinks
Author: Melanie
Prep time:
Total time:
Serves: 1 drink
Ingredients
1 ½ cups warm or room temperature water
1 teaspoon spirulina powder (use ½ tsp to ease into the taste)
1 tbsp lemon juice
1 tbsp apple cider vinegar (optional)
Instructions
Method 1 If using warm water: in a large mug, add the spirulina powder and pour the water over it. Whisk vigorously until no clumps appear.
Add the lemon juice and apple cider vinegar, if using.
Method 2 If using room temperature or cold water: I recommend adding theingredients to a blender bottle or a bottle with a sealed cap. This way, you can shake it up to mix the elixir.*
The drink is ready to go! You can drink it all at once or sip on it throughout your morning. It can also be stored in the refrigerator for later consumption.
Notes
Spirulina dissolves better in warm water but, if using cold, you’ll just need to stir it up every few minutes so the powder won’t all sink to the bottom or clump up!
3.5.3251
If, like me, you’ve got a container of spirulina because you wanted to make trendy smoothie bowls but don’t know what else to use it for, give this drink a try.
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