Trust your Calendar with Patty Lennon

September 14, 2017

On this episode of the Plan Simple Meals Podcast, I’m unbelievably excited to talk with Patty Lennon, an intuitive entrepreneur coach for women and mom of a 10-year-old and a 12-year-old.

Patty went from overweight, overwhelmed corporate job mom to a lifestyle she loves. She’s very open about it not being easy, but by listening to the little voice inside her, she found what was right and what worked for her. And she talks about learning to cut back on work and re-prioritize health, despite fears of what it would do to her business.

One of the things we talk about is finding time and making space in our lives. Patty points out that we don’t have to do things just because we see the need. Try asking yourself this question: “Will that thing that you’re about to agree to do... will it leave you more filled up when you’re done?” If the answer is yes, say yes. If not, pass.

We talk about:

  • not letting other people’s agenda take over your day
  • giving up roles that don’t serve you to make space for parts of you that are unrealized
  • learning to trust your calendar and releasing things that don’t get done
  • decluttering your to-do list
  • having only 3 priorities a day—and how once things become habits they don’t have to be priorities
  • knowing what you will do with your time when you make more space

BIO

Patty Lennon is an intuitive entrepreneur coach for women. Her mission is to ensure purpose-driven entrepreneurs know how to grow their business in a way that feels in alignment with their soul. She is the mom to two kids.

LINKS

Doable Changes from this episode:

  • PRESERVE YOUR OWN AGENDA. When you feel the need to respond to every email, text, Facebook message or request, you are letting other people’s agenda rule your day. Choose two times during the day to check and respond to email. If finding an answer or completing a task gets in the way of your agenda, say no or assign it to a later time.
  • DECLUTTER YOUR TO-DO LIST. We talk a lot about doing a braindump to get things out of our heads and onto paper so we can stop worrying about it. Now, take it a step further. Do the braindump, then literally cross of things that don’t have to happen now (or ever). Cross off things that are on somebody else’s agenda but don’t serve you.
  • CHOOSE 3 PRIORITIES FOR THE DAY. While you may feel like you can’t narrow it down to three, do it for a week and see what happens. (You may need to declutter your to-do list first). Any more than 3 things, and you can’t call them priorities. So, what three things need to happen today? Schedule those, and schedule a break for yourself.  

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, tower@plansimplemeals.com to learn more, and set up a free 20 minute phone Q and A.

00:0000:00

Design your Life with Krisstina Wise

September 13, 2017

Let’s be the designer of our lives. Let’s have forethought. Let’s dream a little bit and let’s sketch a little bit and let’s create this whole.  
– Krisstina Wise

On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Krisstina Wise, whose money class really helped me. Krisstina helps millions of people each year discover the true path to wealth, health, and happiness. And since we are talking about balancing work, life, and food, she’s the perfect guest today.

So let’s start by talking about balance. For most of us it is elusive. Some say it doesn’t exist, and I know Krisstina didn’t always have balance in her life. She says that for her, balance looks like taking care of all the categories that add up to a good life to her. That means giving more attention to certain parts of her life at certain times. Our lives aren’t static and neither is balance. 

That’s true for us as moms. Krisstina says that young children is just a stage of life. It make make you feel “out of balance,” but you can still design the young children stage to meet as many of your needs and wants as possible. And when it’s not small kids, you’re navigating around something else.

As we dig into the idea of balance, we talk about:

  • Letting go of the idea that there is a “there” that’s ever good enough
  • Creating a holistic life not one of linear silos
  • How money and health are self-care practices
  • Getting out of the to-do list mentality and into the lifestyle focus
  • Starting the day with the hardest thing
  • Focusing on yourself so that you can focus on others.

BIO

Krisstina Wise is a real estate mogul, Millionaire Coach, and creator of several multi-million dollar businesses including Goodlife Luxury, The Paperless Agent and most recently, WealthyWellthy. She is also an international speaker and the award-winning author of the Amazon Best-Seller Falling for Money, a romance novel for your bank account. Named one of the 100 Most Influential Real Estate Leaders in the country, she has been featured in USA TODAY, as well as by Apple, Contactually and Evernote for her creative leadership with emerging technologies.

After nearly losing her life in 2013 and spending almost half a million dollars to get it back, she is changing the world again by inspiring others to build extraordinary wealth and optimal health. By sharing her extreme successes and abysmal failures, Krisstina reveals the elusive secrets of the uber wealthy (and why health is where to invest first). Through cutting-edge, research-based education, access to the world’s top wealth strategists and doctors, Krisstina is helping millions each year discover the true path to wealth, health, and happiness. You can find Krisstina on her WealthyWellthy Life podcast, her free weekly Millionaire Masterclass, and here on her website at WealthyWellthy.Life.

LINKS

Doable Changes from this episode:

  • BE PRESENT. Practice being present in small increments throughout your day. Instead of thinking about the next thing on your to do list, focus on and enjoy what you are doing, whether it is helping kids with homework or chatting with a friend or making dinner.

  • SKETCH OUT YOUR GOOD LIFE. If a balanced life is one where you are paying attention to all the parts that are important to you, what are the parts that need your attention? Which are getting attention right now? Which need more attention right now? What would give you joy? Start with awareness.

  • DO THE HARDEST THING FIRST. When we have something we know will be hard to do, we often put it late in the day—and then it gets pushed off and pushed off. Make a practice of putting your hard thing first in the day (after self-care). By getting it done, you let go of the energy tied up in waiting to do it—and you start the day feeling successful.

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

00:0000:00

Seasons and Cycles with Jenny Fenig

September 6, 2017

“Since I as far back as I can recall, I have been in love with the calendar. I can look at a month or a quarter and drop things into it and know it’s up to me then to breathe life into that.”  – Jenny Fenig

On this episode of the Plan Simple Meals Podcast, I’m super excited to talk with Jenny Fenig, a coach, author, and spiritual brand strategist with three kids. And she talks about a lot of things that I’m super passionate about right now.

One of the things we talk about is different seasons of our lives—and the actual seasons of the year. Jenny talks about embracing the energy of the different seasons, which I think is so important for ourselves and our families.

And we talk about choosing things we can get excited by. We don’t have time to waste, so what we choose to do needs to matter to us. It’s so easy to put up with things, but there is another way. We dig into that.

We talk about:

  • how things change in parenting and the need to adapt to the changes
  • strategic planning and tasking out big projects (and using Asana as a tool)
  • getting fired up and having a mission
  • having support in your family and from outside
  • finding quiet and communicating your needs
  • getting a lot done even if you don’t have a lot of time

BIO

Jenny Fenig is a passionate woman, wife, mom, yogi, adventurer, and award-winning entrepreneur. After spending a decade climbing the corporate ladder as a communications executive and event producer in New York City, Jenny burned out and quit her high-pressure, six-figure job to become a yoga teacher and figure out how she could rebuild her life from the ground up with freedom and faith as her foundation.

The corporate refugee discovered the fields of coaching and online business and immediately knew she found her soul’s calling. Jenny guides entrepreneurs to be smart, soulful marketers with rock-solid systems to reach more, make more and play more. She lives in the beautiful Berkshires of Massachusetts with her husband and three children. Find out more at www.jennyfenig.com

LINKS

 

Doable Changes from this episode:

  • START THE DAY WITH LEMON WATER. Try starting your day with warm lemon water. Just heat water and pour over a quarter lemon in a glass. This is a great way to start the day in summer or winter.

  • MOVE YOUR BODY. There are a lot of ways to move your body and finding one (or several) that works for you is important. Don’t think you have to have an hour free to go to the gym. Try taking a walk with your kids just to get moving. It’s good for you and for them too!

  • FIND QUIET TIME. Quiet time is really important, but it can be hard to get with kids. Try going for a walk or taking a shower. And ask for it. Ask your partner to take the kids on errands or stay home with them so you can get in a quiet walk.

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you

take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

00:0000:00

Declare Dominion with Anna Kunnecke

August 30, 2017

“When you’re feeling really, really overwhelmed, just taking a piece of paper and a pen just dumping everything that’s on your mind for five minutes can help so much.” – Anna Kunnecke

On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Anna Kunnecke, who runs the online coaching business called Declare Dominion. She’s also mom to 5 kids ages 2 to 11.

We talk about Anna’s daily compass that helps her focus on the most important thing each day. She shares her strategy of choosing 3 goals a quarter and then 3 goals for the week. And while, like the rest of us, she finds herself spending some weeks putting out fires, she uses these goals to refocus.

We also talked a lot about clutter—how it gets in the way of getting things done and how to deal with it. Anna shares practical tools she uses and mental reset ideas too. There are so many great ideas in this conversation!

We talk about:

  • how being ruthless with physical clutter can help us stay on track with goals
  • her “5-minute swoop” routine for clearing clutter
  • having an outbox for things that need to leave your house
  • how taking the time for higher mental work (that you feel like you don’t have time for) leads to higher productivity
  • mental load and being realistic about—and getting—the help we need
  • how having a “uniform” makes your morning easier and lets you love what you wear.

BIO

Anna Kunnecke is a writer & life coach who helps soulful women get bigger, stronger, and braver in all areas of their lives. She’s on a not so secret mission to help the wise women take over the world.

LINKS

Doable Changes from this episode:

  • DO A 5-MINUTE DECLUTTERING. Set a timer for 5 minutes and see what you can clear in one area. Put dirty laundry in the hamper, backpacks in the closet, clear the coffee cup from your desk. This isn’t the time to sort through papers or wash the dishes. Just clear space. 

  • CREATE AN OUTBOX. Set up one space where anything that needs to leave your house—from library books to outgoing mail to a dish to return to your neighbor—goes. Put outgoing items in that one place, and when you leave the house check to see if anything needs to go with you. 

  • FOCUS ON 3 KEY THINGS EACH WEEK. Take half an hour each week to sort out your week. While you aren’t overwhelmed, choose the three things that are most important for that week. As you go through the week and life intervenes, keep coming back to those three things to focus and get things done. 

101-Doable-Changes-social

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, tower@plansimplemeals.com to learn more, and set up a free 20 minute phone Q and A.

 

00:0000:00

Treat your Calendar Seriously with Morra Aarons Mele

August 23, 2017

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Morra Aarons Mele, an author, founder of a social impact agency, Internet marketer, and mom of three.

We started talking about the myth of balance, which led into discipline, boundaries and limits. Morra talks about being an overachiever who has learned to execute and move on. And we discuss how sometimes we violate our own boundaries, especially how we treat our bodies.

We talk about:

  • the magic of being an ambitious introvert
  • finding your vision: what you want, what your boundaries are and what the non-negotiables are
  • managing your digital life and creating an online presence that works within your boundaries
  • the idea of work-life fit
  • putting everything on your calendar
  • respecting your own needs—and your calendar

BIO

Morra Aarons-Mele is the founder of award-winning digital agency Women Online and its database of women influencers, The Mission List. Morra is the author of the forthcoming book Hiding in the Bathroom: An Introvert’s Roadmap to Getting Out There (When You’d Rather Stay Home).

LINKS

Doable Changes from this episode:

  • CREATE A VISION. Schedule a little time to think about what you actually need, what your boundaries are, and what your non-negotiables are. This is the starting point to creating the life you love. So for now, start by listing those three things. 

  • CREATE DIGITAL BOUNDARIES. Because we live in the digital age and can be connected 24-7, doesn’t mean we have to be or should be. What are your boundaries around being connected? There’s no right and wrong, but having boundaries is really helpful. Try setting one boundary this week—don’t check your email after 8PM or put our phone in a basket during dinner. 

  • PUT EVERYTHING ON YOUR CALENDAR. Respect your needs by scheduling everything on your calendar—including down time. Go back to your boundaries and vision and notice how you are feeling when you look at your calendar. If it is too jam packed, find what can give and add some more off time. Schedule some in before you get too busy.

101-Doable-Changes-social

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, tower@plansimplemeals.com to learn more, and set up a free 20 minute phone Q and A.

 

00:0000:00

Make Space with Desha Peacock

August 16, 2017

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Desha Peacock a lifestyle design coach who helps multi-passionate entrepreneurs who seek freedom, prosperity, travel, beauty and meaning create their sweet spot style. She works from her home in Vermont and is the mom to a 10-year-old.

While Desha lives in Vermont, she knows that Vermont winters are not good for her mental health. She knew she desired warmer, sunnier winters—and she made it happen. We discuss how she uses visioning to manifest what she needs. (Not just those warm winters, but a cute and ridiculously affordable summer office space too.)

So we talk vision, but we also get into some of the real logistics—how do you manage your schedule? What do you do with your kids when you need to run a retreat? How do you pull off professional when your family (or the dog) keeps interrupting?

We talk about:

  • The power of writing things down, whether it’s appointments in your calendar, goals or dreams
  • The idea of balance as a bigger picture strategy rather than something to strive for minute to minute within our day
  • Using vision books to manifest what we want—and as a gratitude book
  • Our favorite home systems and hacks to save time and avoid fights
  • The importance of having your own sacred space in your home the nobody messes with
  • How to declutter our homes—and our lives—by upgrading, whether it’s new things or more earning

Desha Peacock is an author, speaker, retreat leader and lifestyle design coach. She’s helped hundreds of people find their “Sweet Spot”— a self-defined place of success and beauty. Her first book Create the Style you Crave on a Budget you can Afford, was listed in the Huff post as “the book to give your girlfriend” and sold out in less than 20 days. It is now in it’s second printing.

LINKS

Doable Changes from this episode:

 

  • WRITE DOWN GOALS & DREAMS. Is there a change you want to make in your life? Write it down. Whether it’s a goal to lose some weight or a dream to travel more, writing it down—as if it is already real—helps.

  • CLEAR YOUR HEAD. Writing things down also helps solidify even mundane things like when an appointment is or what’s for dinner. When you put things like these, or your latest great idea on paper, you clear your head and make room for other things.

  • UPGRADE TO MAKE SPACE. Work with the idea that for something to come in, something else needs to go out. If something is worn or not your style anymore or just doesn’t get used, trash it, donate it, or sell it to make room for things that you will use. (And if you are weighed down with stuff, start by simply making space before bringing anything new in.)

 

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you

take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, tower@plansimplemeals.com to learn more, and set up a free 20 minute phone Q and A.

00:0000:00

You Cannot Plan For Everything

August 8, 2017

“You cannot plan for everything, which is why planning is so important.”

Last week my mom fell playing tennis and broke her hip.

Originally this was a week to get a lot done in my business. I have designed a planner that I am counting down the days to show you, but there are lots of little things that need to happen so that I can.

I created the space. My 13 and 11-year olds were going to Washington DC with my parents, and my little one was going to camp.

The week started when my 11-year old broke her toe. One more home for the week, but I was OK. I immediately made a plan for a “get some work done”/”go on fun outings with girls” balance.

While at the hospital getting a boot for my daughter, I got the call that my mom fell while playing tennis and an ambulance was taking her to the hospital.

In the matter of 30 minutes there were a lot of choices to be made, and I learned some really valuable lessons about motherhood, being a daughter, work, and food.

I share them on the episode.

I talk about…

  • The importance of a tribe
  • Keeping things simple
  • Eating well, even when that is hard

I also share my three big lessons for the week, aka, the things that did not go so well, including…

  • Making space on either side of crazy days
  • Drinking enough water
  • Time blocking, setting rhythm, and checking in regularly

 

00:0000:00

Let kids lead with Jennifer House

July 19, 2017

It's not our job to get our kids to eat. It's our job to supply them with the food at regular times. But from there, they are certainly the best judges of their own appetite 
– Jennifer House

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Jennifer House, a mom of three and a registered dietitian, who has a private practice helping moms nourish their families with confidence.

Jennifer works a lot with moms around first foods and early feeding. She follows World Health Organization, American Academy of Pediatrics, Dietitians of Canada recommendations to wait until about 6 months to start solids.

We talk about baby-led weaning, skipping the purees and feeding babies what you eat when they are ready. This makes life easier for parents and allows babies to control how much they want to eat. And when you are feeding your baby what you eat, it can help make meals healthier for everybody since we often want to feed our babies healthy foods.

But we don’t just talk about babies, we talk about setting kids up for good eating habits as they grow.

We talk about:

  • teaching kids to listen to their own bodies regarding how much to eat (and how hard it is for parents to let go and let how much they eat vary from day to day)
  • how behavior can be an indicator of food allergies or sensitivities
  • ideas for what to feed babies: eggs, chili (rinsed to reduce spiciness), meat from a slow cooker, egg or chicken or cucumber from salad . . .
  • how less parental pressure and more kid control can actually help with picky eaters
  • the ways we influence our kids around food through our own behavior whether it is what we eat or how we talk about food or our bodies

 

LINKS

Doable Changes from this episode:

  • MAKE A NO YUCK RULE. Practice not saying “Yuck” or complaining about part of a meal they don’t like. Teach your kids to say “No thank you” or simply leave what they don’t like. For your part, resist the urge to make them eat the food they leave to the side.
  • SERVE A FAMILY MEAL. Instead of catering to picky eaters, make a family meal that reflects the way you want your family to eat. You can make adaptations, like rinsing a spicy chili for babies or adding hot sauce for mom, but serve everyone the same food.
  • GET YOUR KIDS INVOLVED IN GROWING FOOD. This can be a windowsill box of herbs or some lettuce in the backyard. Kids get intrigued with seeing things grow and getting to pick and eat food, which may encourage them to try foods they otherwise would shun. This one takes a little while to take root, but plant something this week or buy some herb plants that kids can start snipping from right away.

101-Doable-Changes-social

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, tower@plansimplemeals.com to learn more, and set up a free 20 minute phone Q and A.

00:0000:00

Healing Foods with Maria Quintana-Pillinga

July 12, 2017

We can feel sick, and gradually we feel better. We kind of forget how sick we felt. So, we don’t connect what we’re eating to how we felt. – Maria Quintana-Pilling

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Maria Quintana-Pilling, Functional Nutrition and Lifestyle Practitioner. She’s a health coach who teaches live and online cooking classes, and she knows a lot about food, so this is going to be a fun conversation!

Health and how we feel in our bodies is a wake up call to a lot of my guests. That was my story as well. Maria started to dabble in nutrition after being diagnosed with fibroids, and after surgery to remove fibroids, she got really serious about it. She found that the changes she made were more nuanced than some people report, but still profound.

We dive into going gluten-free and dairy-free, including why you might want to try it and how to approach it. We look at the difference between gluten-free and grain-free and why to try one over the other.

We talk about:

  • Things you might not have considered when you think about gluten-free (condiments, alcohol, makeup?)
  • How different foods work for different people, how what works for us may change at different stages of our lives, and the kinds of clues your body gives you about foods that may not work for you
  • Why soaking or sprouting grains is important
  • Using pesto and quinoa or rice bowl for more balanced meals
  • Ways of balancing protein, fats and carbs that don’t look like a traditional plate
  • Why detoxes are helpful

maria-podcast-Quotes

BIO

Maria Quintana-Pilling is a certified functional nutritionist and lifestyle practitioner, certified nutrition consultant and natural chef, specializing in digestive and women’s health issues. She received nutrition training from Bauman College in Berkeley, CA, the Tree of Life Rejuvenation Center in Patagonia, AZ, and Holistic Nutrition Lab Full Body Systems. She runs short detoxes and in-person and online cooking classes. She’s is the mom to a 7-year-old son.

LINKS

Contact Maria

Maria’s Urban Spice Nutrition website with summer detox & quinoa bowl recipe

Mia’s Go to Rice bowls

 

Doable Changes from this episode:

  • TRY QUINOA BOWLS. I’ve talked about how I use rice bowls as an easy, adaptable meal, and I love Maria’s suggestion of a quinoa version. Find links to both above. Grain bowls are very adaptable—you can use different grains, proteins, veggies and seasonings. And if you put the different components in separate bowls, it’s easy to adapt for different nutrition needs and tastes. 
  • UPGRADE YOUR SNACKS. Remember that we need a balance of proteins, fats, and carbs. Choose whole food snacks with an aim to include all three. One way to do this is to add some nut butter to a fruit snack.
  • DO A 5-DAY DETOX. A detox gives your liver a break from processed food and refined sugars and other things like caffeine and alcohol, allowing it to do its job better. The first couple of days can be really hard, so it can be usefu l to have the support of a group, but people usually start feeling better around day 3. If you aren’t ready to give up sugar or processed foods altogether, try a detox.

 

101-Doable-Changes-social

 

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

 

If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, tower@plansimplemeals.com to learn more, and set up a free 20 minute phone Q and A.

00:0000:00

Peace Begins at the Dinner Table

July 5, 2017

Do your family dinners count?

I was 33 and I had five major dreams attained. Handsome husband, check. Three beautiful kids, check. A design company of my own, check. Home owner, check. A white picket fence, check.

These were dreams embedded deep in my soul, since the days of lemonade stands and doll play, and 90210 episodes.

But all the sudden they felt not enough.

My dreams were changing.

I was struggling in my role of mom.

I was exhausted.

I did not know how to cook, and I was being tested by a long list of home items that simply did not exist before kids.

My new dreams included a full night’s sleep, 10 minutes to take a shower without being interrupted, a day away (anywhere) from my family, I'm kidding, a little, but really, what I most wanted was a personal chef..., who would feed all of us and wash the dishes. But somehow those dreams felt wrong. I was a mom, and moms happily make dinner.

The thing I have not mentioned is I gained 85 pounds in my first pregnancy and did not lose it.

One day at my office, at about 3pm. I remember looking up at a stack of Starbucks cups — maybe five — that had collected over the course of the day. I remember thinking I have to get home soon to the kids. I remember wondering what they should have for dinner. I remember feeling exhausted and wondering how that was possible after all that coffee.

I remember knowing that something had to change.

So that day, staring at the coffee cups, I decided to tackle the one thing that felt tangible, my weight.

And the next day — with a little help from a coach — I changed my food.

I had been on a few diets in my life, but this one was different.

I was eating real food.

I tell people the weight melted off. but I am not sure that it was that it happened so fast or it just did not matter.

Within days, I was off 3 medicines that I took daily, and my energy was off the charts (with no coffee!)

I understood for the first time in my life that what I ate was attached to how I feel.

How could I not have known this?

I had added in foods that I had not known existed 2 weeks prior, or if I did, I would have definitely not known what to do with them - kale, collards, cacoa, nori, saurerkraut. .

I needed to get my oxygen mask on first, and once it was securely on, I turned my eyes and heart to my 4-year old daughter who was not thriving.

She did not pay attention in school, she had a hard time sleeping, and she was covered in eczema. And nothing that doctors were prescribing was working — from therapy or cream.

Luckily, I was able to turn to food. One week after no dairy and no gluten, we had a different child. She was rash free, and her teacher felt she had a new child in the classroom.

Meanwhile, I had dove into the world of food. I did this by talking to every health “guru” who would take my call. I learned so much about food and ingredients from this group, but the thing that stuck out to me most was that lots of their kids rebelled and left the house to eat crap.

And this is when I realized my work as a mom was one part food and one part parenting. My goal became learning how to raise kids who would someday become healthy adults.

And to be clear, by healthy I mean mean using all the tools that are in our control and come from the natural world  to avoid sickness and brain fog  — food, sleep, water, exercise to name a few.

We almost always look at what we need to eliminate when we think of getting healthy, whether it’s our health, our kids health or our family’s health, but it is also important to think about what we are putting in — from fruits and veggies to our day to day experiences.

I know the minute I talk about “adding” anything it can feel overwhelming. Who has time to add one more thing? And it’s that concern that is at the very heart of what I want to share with you today.

The food you eat really does make a difference to your health.

Nine servings of fruits and veggies a day. That's the latest recommendation from the new dietary guidelines released by the departments of Agriculture and Health and Human Services.

Lots of research suggests that a diet high in fruits and veggies can lower blood pressure. 1 in 3 American Adults suffer from high blood pressure.

In fact, studies show that a diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. (Harvard School of Public Health)

Remember how I said eventually the weight did not matter? Let me explain.

My entire teen and adult life I took a hormone medicine to get my period that made me super depressed. 5 days after I changed my diet, I got a period and it has been regular ever since.

Everyday of my adult life, I took medicine for seasonal allergies, so my drooping puffy eyes would not affect my business. One week in, no more allergy medicine.

Energy off the charts.

Skin glowing.

A year in, I had not taken an antibiotic for my chronic ear infections. In fact, I had not had an ear infection. It has been 7 years now that I’ve been ear infection free.

I know that it can feel difficult to add fruits and veggies when we aren’t in a fruit and veggie culture. We are living in a narrative that says organic cheezy bunny crackers are good for us, donuts are awesome, and why deprive a kid of their childhood?

In fact  why would we prevent our kids from little league, ballet, art class, or  a playdate? Or any of the 100 other activities that keep us busy, and may be preventing us from getting dinner on the table.

Which leads me to the second thing we need — a way to add in more quality time with our families through meals.

This is a big deal.

According to The National Center on Addiction and Substance Abuse at Columbia University, kids and teens who share family dinners three or more times per week:

  • Are less likely to be overweight
  • Are more likely to eat healthy food
  • Perform better academically
  • Are less likely to engage in risky behaviors (drugs, alcohol, sexual activity)
  • Have better relationships with their parents

Whether good or bad, my guess is you can map some of your food habits back to the kitchen you grew up in.

In my case, we always had dinner together, but I grew up when microwaves came out, TV dinners were the rage, and take out and fast food were a novelty. So we indulged in all of them! It was not about the food.

My guess is that if you are anything like me, food and family dinners can feel like a full-time job assignment, but we don’t have full-time hours to assign to this task.

And if you are really like me, you might not even want to spend those hours in the kitchen, even if you had them!

And that’s what I’m excited to share with you. A way to make all of this happen that works for you, that works for your family.

We don’t have to do all of this at once. In fact, we are far more likely to have success in the long run if we take on one doable change at a time, and focus how to do or consume our doable change in a way that fots into our calendar and lifestyle. You do have to try to fit it.

Experiment with one healthy change a week that will help you change your mind about food or time.

I have expanded of 7 of my doable change:

  1. 101 Doable Changes
  2. 7 Doable Mindset Changes
  3. 7 Doable Kitchen Changes
  4. 7 Doable Planning Changes
  5. 7 Doable Family-focused Changes
  6. 7 Doable Food Changes
  7. 7 Doable Changes of the 2.0 Variety

Focusing on something each week creates momentum.

I have a feeling that you already knew that a clean diet that consists of lots of fruits and veggies is the way to go before I started talking.

We grew up with the phase “an apple a day keeps the doctor away.” Or “eat your veggies before leaving the table.”

Many of us grew up eating as a family around a table.

Somewhere our parents made it look easy, or maybe too hard. Somewhere along the line the grocery store got really complicated with 100s of breakfast cereals, each more exciting than the next to a child’s eye. Somewhere, we got too busy.

But we know the positive impact of fruits and vegetables and coming together each night.

And if I, a non-cooking mom, who had never tried kale or sushi before age 30, who escaped to work in the early days of motherhood to have a break, can make healthy work in my kitchen, then I promise so can you.

Now that you have some strategies that you can start experimenting with in your home, I need you to take a step back and really feel why you want to be healthier and happier in the first place.

I need you to want to step into this role. I need you to understand the importance that dinner at your table will have on your future, your kids future and your larger community.

It is a ripple effect.

Imagine that you feel amazing because of the food you are feeding your body. That means you have energy with or without a cup of coffee. You rarely get sick, but when you do, you bounce back quickly. Your mind feels clear.

Imagine that throwing together a meal is not stressful. Not because you have miraculously turned into June Cleaver or Martha Stewart but because you feel great and you know what you have to do and when you have to do it!

Imagine that dinners are a time you look forward to because you get to connect with your kids. And even when you have a bad day, you know what an impact this 30 minutes has on your children’s future — emotionally and healthwise. Heck, if you are really present and honest, it has this effect on you.

I am not saying this path is easy.

But it is important.

And it can be simple.

What is your next doable change?

What one think will you focus on next week?

That is all you need to know right now.

And then you just have to play with it, and make it work in your life.

If you have gotten this far, you will want to sign up for the calendar cleanse. It is free, and will guide you with a simple calendar prompt each day that will give you time for food — time you already have but got lost in the shuffle of parenting.

peace-begins-at-dinner

00:0000:00