Autoimmune Disease, Coronavirus, COVID-19, Health, Health Coaching, self-care, stress

Your emotional wellbeing is just as important to your healing as Kale!

Three ways to protect your emotional health during covid-19

We are in a situation once again when the world seems to have gone all topsy turvy. Things are so strange that we can’t even agree on what name we are using for this virus that has done so much damage. Is it COVID-19, Coronavirus, or SARS 2? There is a lot of uncertainty out there and for those of us with Autoimmunity or other health issues, there is a lot of fear. I’m not going to go into all the ways that you can take care of yourself right now because I think we all got the message- wash your hands, stay inside, and eat your veggies. What I do want to do is to give you some tips on tending to our mental and emotional wellbeing.

First, stop getting your medical information from your aunt on Facebook (unless your aunt works for the CDC) and go to reputable sources. My functional medicine doctor put out this amazing COVID19 Action Plan and I think it’s a great and comprehensive source of information.

Secondly, manage your energy! I like to think of my energy the same way I look at my money. When I tend to it and invest it wisely it grows and I have more of it to do the things I love but if I don’t, I fall into a cycle of struggle. Struggling to sleep turns into struggling to work in an effective manner which then turns into limited time to be with the people I love or do the things I love. Right now, during COVID 19, managing our energy is also another way to protect our mental and emotional health which is important to our overall health and well being.

Here is how I manage my energy

  1. Get adequate sleep, ideally between 10pm and 6am since research shows that those times are when our body is doing its job to repair our body and brain.
  2. Limit and put boundaries around what information is coming in. This looks like checking the news only once or at the most twice a day. You aren’t going to change anything by holding vigilance on twitter. Also, only tune in or read sources from media that has your best interest (not your spending dollars) at heart.
  3. Stop scrolling and start connecting. Social media is a really amazing tool but since it’s built using the same algorithms as slot machines we have a tendency to scroll for ages. The problem with this (other than its a massive time suck) is that you have no control over what is coming. Maybe its more cute kittens but it also might be a horrible and scary story that causes your body to react like its being chanced by a bear. Instead, get on Skype, FaceTime, Google messenger or whatever you have and check on your people. Tell them you love them, ask them how they are feeling, trade your best stories, or just have them on the line so you can work together.
  4. Go outside as often as you can. Go for a walk between meeting, do some yoga in the park, go pull those weeds in the garden, or just slip off your shoes and feel the earth under your feet.
  5. Have a mindfulness/spiritual practice. You don’t have to be religious or be a master meditator to have a practice that gets you grounded, calms your body, and helps you to put things into perspective. Find something that you do every day that grounds you. This could look like prayer or mediation, or it could be journalling, gratitude practice, a mindful walk in nature. There are hundreds of spiritual practices so try some on and see what works for you.
  6. Take action. So much of our stress comes from a sense of helplessness. You aren’t helpless. Yes, you probably aren’t the person who is going to cure this disease and you can’t save everyone but you can do things. You can take care of yourself, you can remove yourself from the general population so there is less people for the virus to hold on to, and you can tend to your emotional wellbeing. You can also reach out to your friends, donate to the food bank, give your neighbor a roll of T.P. or anything else you feel called to do. Don’t surrender all your power just because you don’t have all the power.

Finally, honor your emotions but don’t get stuck. Its 100% normal to feel fear, frustration, anger, sadness, or any other of the 100s of emotions we can feel as humans. We tend to think we need to push these feelings away but that doesn’t work. They just get louder. You can take a deep breath and say I’m feeling this way and that’s okay. And then, you do the work to say how can I tend to this. I’m feeling anxious, what do I need to do to remind myself and my body I’m safe? Who do I need to reach out to or what thoughts do I need to think?

So what are you doing to protect your emotional health? And/or what song are you using to make sure you get your 20 seconds of scrubbing? Let me know!

healing journey, Uncategorized

Closing out the year

As I reflect on 2019 coming to an end I’ve been thinking about the year I have had and, man, has it been a hell of a year. I put my father under hospice care and had to give the orders to remove all life-saving treatment. And then I watched my father slowly leaves this earth. Predictably my health took a nosedive and I had to step back from working full time which put me into a bit of tailspin of questioning my self-worth. Then the whole year culminated in being fired from my job.

I would be justified in giving the whole year the middle finger but the truth is I’m really grateful for this year. Yes watching my father die was heart-wrenching but it was also holy. Getting my health kicked out from underneath me was a bit of a hit to this health coach’s ego but it’s good to be humble and to be reminded that our mind and our body are inextricably connected. It also lead me to a compassionate and smart functional medicine practitioner that is helping me grow stronger every day. And yes losing my job and being unemployed at 41 really really sucked but it’s okay because I learned a lot from the time I had in the position and I know that whatever comes next will be wonderful too.

This year I confronted loss and failure (two things I have been so afraid of my whole life) and I’m still standing and my life feels more textured and whole in some way.

“Hope begins in the dark, the stubborn hope that if you just show up and try to do the right thing, the dawn will come. You wait and watch and work: you don’t give up.”― Anne Lamott

Lupus, stress

Having Lupus doesn’t mean the world gets less crazy. How to deal

Self-Care Checklist for when the world has lost its mind

Warning: I’m going to talk about current events. If you are in a phase of your journey where you have more than enough on your plate with just waking up every day and have no desire to know whats going on in the world, stop reading here. You do your journey and don’t feel guilty for a minute. With a disease like Lupus, we all do the best we can. There are plenty of great blog post you can read on this site that will help you on your journey that don’t deal with the news.

Now for the rest of us: This weekend was an especially brutal one. The events in Charlottesville are deplorable and heartbreaking. Like you, I am angry and sad. After holding vigil by my phone all Saturday, I was in a pretty horrible place. I woke up feeling ill for the first time in a long time and, frankly, a little depressed.

Maybe this describes you this past weekend or maybe it’s some other horrible thing happening out there that takes you down. Whatever it is, I want to remind all of us (myself included) how to manage our reaction to the craziness of the world so we can protect our health. This is vital because we aren’t just women with chronic diseases, we are a citizen of the world and what happens in it affects us deeply. But, unfortunately, the world didn’t stop being crazy when we got our diagnosis, and worry and stress tend to exacerbate our symptoms.

These are the things I reminded myself that help me take care of myself while being a citizen of this world.

  1. Care and worry aren’t the same things.  I give myself permission to care about the world and the people in it, but my worry doesn’t help anything. My worry doesn’t stop bombs, or change hearts, or rewrite history. My worry only hurts me; it compromises my physical and mental well-being. When I figured this out, I started saying this mantra when I find myself being consumed by worry over issues I can’t control: “I can care deeply, but this situation doesn’t need my worry.
  2. Act on your convictions. If you struggle to get out of bed every day you might be inclined to skip this step, but please don’t.  When I say act on your convictions, it could mean go volunteer or go to a meeting to talk about the big issues and brainstorm solutions, or it could just mean pray or meditate. Smile at a stranger. Tell someone in your life how amazing you think they are.  Action doesn’t have to be a big grand gesture, it just means to strike back against the ugly with love. Remember to direct that love as much inwardly as you do outwardly.
  3. Use your energy wisely. I woke up on Sunday feeling horrible because I spent my energy on worrying over Saturday.  When you have dealt with or are dealing with fatigue (like the exhausted in your bones kind), you realize that energy is kind of like money. You don’t always have it. If you don’t spend it wisely, you can end up hurting. Spend your energy wisely, preferably on things that will increase your energy and help you heal.
  4. Get yourself to your community. A big part of taking care of yourself is finding and being apart of a community of uplifting people who support you and are worthy of your open heart. Maybe that means your local lupus support group and/or your church. Maybe it means an online community of people who share your love for knitting or Jane the Virgin. Thanks to the internet, community can be cultivated anywhere, it just takes action on your part to find it and show up.

The world is a broken place filled with broken people but it’s also a beautiful place filled with loving and caring people. Take care of yourself, your heart, and your mind.




Back to basics: Food and our cells

Fortune cookie that says "You are what you eat: choose wisely"

The other day, I met with my youngest client yet for a one-time check-in. My session with the eight-year-old was fun and more basic than the sessions I have with older teens and adults. During this session, we got back to basics and it made me realize that sometimes we get so caught up in all the minutiae that we forget the simple but powerful truth of the role of food in our body. So if you will indulge me, I want to take us back to basics, too, because I think that this sort of reframing will help you make your next meal choice so much easier.

We are constructed of a bunch — a BUNCH —  a bunch of tiny cells. 37.3 TRILLION in fact. That’s 37.2 trillion tiny cells working together to create everything inside us and everything on the outside of us. Our organs, skin, muscles, joints, bones (etc., etc.) are all built and repaired by these trillions of cells. This means our health is a reflection of how well our cells are being taken care of.  The only way to ensure our cells are getting what they need is to understand how the food we eat impacts them because food determines how well each cell will function.


Proteins are what build and repair our cells. Our cells, inside and out, are made up of protein. Some of the proteins needed for cell health are produced by our bodies, but some of these proteins must come from our food. This means it’s important to eat adequate amounts of good quality protein daily.

For meat eaters this part is pretty easy; meat contains all the essential amino acids you need for cell function. If you are a plant eater, getting complete proteins can be a challenge. Vegetarians and vegans need to make sure to do the hard work of getting complete proteins. Grains and lentils are a good source, and of course eggs (for vegetarians) work too.


Despite the bad rap it gets for sharing its name with the stuff we all try to get rid of, fat is an important nutrient for our cells. Fat protect our cells by creating a non-water soluble membrane which regulates what is allowed in the cells. Fat helps our cells communicate with one another to help regulate gene expression. And fat also makes it possible for us to absorb the essential vitamins A, D, E, and K from our foods (and supplements).  Good sources of fat include:

  1. Oily fish
  2. Avocados
  3. Walnuts
  4. Nuts and nut butter
  5. Olives
  6. Olive oil
  7. Ground flaxseeds
  8. Full-fat dairy (if tolerated)
  9. Eggs
  10. Chia seed
  11. Sunflower seeds


Carbohydrates also get a bad rap, but let’s all remember two things. 1.) carbohydrates break down into glucose which our body uses for energy by storing them in our cells and 2.) vegetables are carbohydrates. Of course, not great, fast burning carbohydrates cause problems for the body, but nutrient dense, slow burning carbohydrates like vegetables provide an excellent source of energy while also delivering the vitamins and nutrients our cells need to thrive.

Vegetables make your cells thrive! Doesn’t that just make you want to eat them all the time? Me too!

I hope this back to basics look at food has been helpful to you. I would love to know what you think in the comments below.

Autoimmune Disease

A few of my favorite (free) things

I’m ramping up to do a blog series on alternative healing modalities like massage, acupuncture, and CranioSacral therapy and how those therapies can contribute to our healing. But before I started all that, I wanted to acknowledge the costly elephant in the room of autoimmune disease: being chronically ill can be pricey. From missed time at work to out-of-pocket medical expenses, the price tag for the autoimmune disease can get expensive, depending on your type of insurance and access to medical care. When you add alternative methods of healing to the traditional medical model, the money adds up fast.

While I deeply believe that every dollar I’ve ever spent on my healing was well worth it, I also want to control that cost as much as possible. Over the years I’ve discovered how I could give myself the best care while saving some money along the way. I’ve written several posts on how to reduce your spending while striving to clean up your eating and environment, but today I want to share those things that are free. We are lucky to live in a time when a wifi connection and a device of some kind can open up a world of quality teachers to assist you in your healing.


Yoga is one of the best things out there to reduce pain, detoxify, and help heal our broken relationship with our bodies. And for my money…um…time, Yoga with Adriene is the best way to get all those benefits without having to go to a studio. She offers a variety of videos for free from yoga for weight loss to yoga when you are angry and several yoga challenges.  But the best thing is that you get an authentic teacher who is clearly passionate about bringing the healing power of yoga to everyone while having fun. I don’t know about you, but fun isn’t something I think of when I think yoga. But Adriene Mishler makes it happen.  So even if you think you hate yoga, give Yoga with Adriene a try. I promise you will find something useful.


There have been hundreds of studies that have found that meditation does many positive things for us, from increasing our compassion to improving our health. For those of us with autoimmune disease, meditation can help to reduce our stress, inflammation, and decrease our fears. For beginners to meditation, the Headspace app is a great tool. Each guided meditation is 10 minutes long. The app is technically not free, but it offers 10 days of free meditation and you can take those 10 free days over and over again. The Calm app is also another great guided meditation tool with some free features. Like Headspace, it is a paid service with free guided meditations, but what they offer for free is quality guided meditations full of useful information.


Working out is extremely important for those of us with autoimmune disease because it helps to reduce inflammation and to increase our levels of happiness. And who doesn’t want to be happy?  Gyms are often a good place to go to get your workout on, but they can be expensive. And if you take classes, you have to work around their schedule.  This is why I really like Fitness Blender. This free, online resource has a plethora of fitness videos in a variety of styles and times. The search feature should be the poster child for all searches. Only have a 20 minutes to do a full body workout for beginners? No problem. Just input your requirements and find a workout that’s right for you.


Chronic illness can be so expensive, but supporting your body doesn’t have to be. I would love to know what you think of these resources. Have you tried any? Have they helped? Let me know in the comments below!


Autoimmune Disease

Four tips for preventing sun-induced flairs

Does the image above scare you a bit? Then, friend, you and I have something in common. The sun can be a real jerk for those of us with an autoimmune disease. This is what the doctors refer to as photosensitive, i.e. sun exposure causes you to flare up and/or get a lovely rash.

At the peak of my illness, the sun took me down more times than I can remember. If I stood in full sun during a warm day for just a few minutes, I would start to feel sick and then be down for a while. The problem is that I like to be outside and sometimes I have to be outside because my small children need more things to destroy and they have already finished with the house. I’ve tried sun protective clothing, but it made me super hot, completely defeating the point.

Since I live in Central Texas and most days fall under the “sunny day” category, I thought that I had lost my outside forever. But over time I’ve found a few things that make it possible for me to get outside time while keeping my symptoms at bay.

  1. Shade is your friend. Shade allows you to be outside without the full brunt of the sun, and it’s way cooler. We have cultivated some nice shady places to hang out in the backyard, and I have a mental map of all the parks and pools in town and how they rank on my shade-o-meter. In fact, I just got back from a hiking vacation where we decided our hikes based on the amount of shade. Look for it, love it, and totally be that person that waits or drives around the parking lot for that one shady space in the parking lot. You can tell anyone that complains to take it up with me.
  2. Embrace the old southern lady look. You need to run out today and buy a gardening hat al la Ouiser and wear it when you are moving between shady areas. A wide brim helps to protect some of your sensitive skin will creating some shade.
  3. Protect yourself in the car. Tint your car windows to their legal limit. One year my husband got all my window tinted as a Christmas present, and I couldn’t have been happier. It has made all the difference in the world. I may look like a mob boss driving around, but the relief is well worth it. Also, use a windshield shade to reduce the heat in your car.
  4. Be strategic about your sun. Don’t go outside during the hottest part of the day unless you have to. I make plans for the morning and for the evening. And if I do have to go outside any other time I a.) plan for shade (see #1); b.) wear my hat (see #2) and maybe even long sleeves; and c.) limit my time significantly, i.e. when I start to feel uncomfortable, I’m out of there.

Living with autoimmune disease can be challenging, and not just in that chronic- pain-and-illness-frequent-trips-to-the-doctor kind of way. It can also be limiting in that I-just-want-to-feel-like-a-normal-person-way. Being holed up in the house all the time can definitely make you feel less than normal. But being prepared and smart about your sun exposure can help you to protect yourself and make it possible to be amongst the living.

Let me know what you think and what your biggest sun challenges are in the comments below.




Health Coaching, reviews

Autoimmune disease does not have to rule your life!

I love what I do because 1) I get to work with the most amazing people and  2) I get to see those people heal and have the health they want. I got into this business because my own health coach led me through a health transformation that has changed my life profoundly.  But I know the proof is in the dairy-free pudding so here is one of my amazing clients sharing her story with you.

Thank you, Debbie, for allowing me to come along for this beautiful health transformation. You are a rock start!

Has Debbie’s message resonated with you? Contact me today and set up a free health consultation. We can work together to transform your health!

Autoimmune Disease

Five tips for elimination diet success!

An elimination diet changed my life, and I’m not even being dramatic here. After struggling to find out what diet worked best for me, I took the time to do what amount to a two-month experiment to find out what was harming my body. This has lead to so much freedom and healing.

What is an elimination diet? It’s is simply removing certain types of food from your diet completely for a certain period of time and then adding those foods back to your diet one at a time to figure out which foods are problematic for you.

“Could you be more vague?” you might ask. And the answer is yes, but I won’t.

You see there are tons of elimination diets out there. The popular Whole30 is essentially an elimination diet. It allows some foods other programs restrict and restricts foods others leave in.  I did an elimination diet that removed five foods — wheat, soy, eggs, corn, and dairy — recommended by Dr. Blum in her book the Immune System Recovery Plan. 

Dr. Blum’s is just one of many elimination diets created to help people with autoimmune disease. The most popular is the Autoimmune Protocol Diet which removes several foods like nightshades, grains, legumes. It can be followed for several months to help heal the gut, but the ultimate goal is to reintroducing foods to see what triggers you and what does not.

So which one is right for me — or you? It really is what resonates with you and what you feel you can be successful at. I think part of the beauty of most elimination diets is that it gets you cooking and eating whole foods.  I chose to do the program I did because, at the time, I knew that that was what I had the energy for and could stick to it. Luckily, it out really well for me and is one of the main reasons my gut is healing and I’m in remission. One day I may do the Autoimmune Protocol Diet just to see if I can’t crank up this energy even more.

No matter what you chose here are some tips to make sure you are successful.

  1. Time it well. Pick a good time to do the diet, starting with the main period you will be eliminating and the period you will be testing. While you certainly can do any diet over the holiday season it’s hard not to feel resentful of everyone around you.
  2. Get your people on board. Tell your partner, kids, roommates, and BFF what’s going on and ask them for their support. They may want to join in too. This is also a good time to ask them, very politely, not to bring any crap (especially crap you love) into the house/office for a period of time.
  3. Approach this with your glass half full. One thing that really sustained me was not to think about what I couldn’t eat but rather what I could. I took the ingredients I had to work with and made some masterpieces. It may have been my most creative period to date.
  4. Distribute the work. While you are in your planning phase, make sure to keep a list of meal ideas that you can refer to when meal planning or looking for something to eat.
  5. Remember the why! This goes for any challenge. Before you begin, write down exactly why you are doing this “crazy thing” and put it in your face. Tape it to your computer, to the bathroom mirror, over your bed, on your kid’s forehead…or not. You get it, right? Keep that intention in the forefront of your mind to get you through when it’s hard.

If you have an autoimmune disease, an elimination diet is essential to improving the quality of your life. If you think you may need extra support, contact me for a free consult to see if I’m the lady you are looking for to help you reach your health goals.

elimination diet, Recipes

Yes you can be social even with a “weird” diet and bonus recipe


Maria from sound of music saying "Look at all the food I can't eat"

Some of my healing from autoimmune disease can be directly attributed to the food I eat and the food I don’t. A few years back, an elimination diet revealed I have a sensitivity to gluten, dairy, and eggs. While I wasn’t surprised about the gluten or the dairy I was so sad to see eggs go. I live in the land of breakfast tacos for cryin’ out loud! On top of all that I make it a point to avoid processed food and sugar.

So from a standard American diet point of view, I am pretty limited in what I can eat.

While my diet is health supportive (and delicious) it tends to be different from most people’s. Because of that I stopped inviting people over for meals as much or accepting dinner invitations. I didn’t want to impose my restrictions on others and I think I felt a little self-conscious about serving people my “weird” diet.

But ya know what, that’s no way to live. I love my friends and I love to eat with them and cook for them. And bonus: participating in the community keeps us health. So I started accepting dinner invites, although it took me awhile to stop apologizing profusely for all my dietary restrictions (maybe I’m not completely there),  and I started having people over again. Last night, in fact, my dear friend (and soon to be podcast co-host!!!) and her awesome kiddo came over for a cookout.

Here is the weird meal I made.

Grilled Tempeh* and Veggie Fajitas with Guacamole

  • Servings: 8
  • Print


grilled sweet potatoes, portabella mushrooms, red onion, bell peppers, and tempeh on a wooden cutting board with a white bowl of lime wedges. Tempeh

  1. One to two packages of tempeh (I really like Lightlife’s flax tempeh). You can easily replace this with any meat of your choice.
  2. 8oz of vegetable broth
  3.  One TBS of fajita seasoning or 1tsp cumin, 1 tsp chili powder, 1/4 tsp garlic powder, 1/2 tsp of coriander.


  1.  Sweet potato peeled and cut into 1/2 inch planks.
  2. Two bell peppers cut into big wedges.
  3.  Two or more portabella mushrooms washed with stems removed
  4. Half of a red onion (keep intact)


  1. Two ripe avocados
  2. Three to five garlic cloves minced
  3. The juice of one and a half limes
  4.  Salt to taste


  1. Place the tempeh ingredients in a cast iron skillet on the stove over medium heat. Simmer the tempeh for up to 20 minutes, flipping as you go. Make sure to add a bit of broth if the pan starts to dry out. You could do this step a day in advance and let it marinade in the refrigerator.
  2. Coat the vegetables, onion, and mushrooms with either coconut oil (which is constantly melted in my house this time of year) or olive oil.  Toss with the fajita seasoning, about 1 TBS.
  3. Heat the grill to medium heat.
  4. Cut the tempeh in half, making two squares. Brush with oil on either side.
  5. Place everything on the grill starting with the tempeh. The tempeh goes on the top rack and I placed the bell pepper and sweet potato in a veggie basket like this Grillux Stainless Steel Vegetable Grill Basket (affiliate link). The mushrooms and onions (cut side down) go directly on the grill.
  6. Grill everything for about 15 minutes flipping everything but the onion in the halfway through.
  7. Make the guacamole by mixing all the ingredients together. This will make a really large batch, which is a beautiful thing.
  8. Once cooked, slice up the tempeh, mushrooms, sweet potatoes, and onion into long stripes.
  9. Pull out lettuce leaves, chard leaves, or a tortilla of your choice and make the best fajita ever!

We had so much fun eating and hanging out. My weird diet didn’t feel so weird and made me realize I was the only one making it weird. The adults had fun, the kids had fun, and just because I don’t dine on sugar and dairy didn’t mean the kids had to reframe. kids eating ice cream on a picnic table. A note on soy. Most soy we consume in the US is really not great for us. This soy is the by-products of GMO seeds from subsidized farming that is put into all our processed food or shaped into fake meats, soy dog anyone?  While this type of soy is not great for our health, fermented soy, like tempeh, has beneficial probiotics and has lots of vitamin K2.  While you don’t want to eat any soy all day every day, I believe fermented soy can be a part of a whole foods diet that supports our health. Check out what Dr. Hyman has to say about it here.  Or course, just like I am with eggs, you may not be able to tolerate soy and thats cool too. Stay tuned for more on elmination diets.


Three tips for making stress management tools work for you

During the Q & A section of a recent presentation, I was asked how I managed stress. I reviewed the information on the worksheets I’d been discussing, but I realized her question went deeper than simply “What do I do?” She was really asking, “How do you actually remember to use these tools?” Because stress management tools are only helpful if you use them, I make it a point to cultivate tools that are as practical as they are effective. Here are my simple tips to work life and health affirming habits into your day.

 To get some of these tools for yourself you can get instant access to my free stress workshop here.

  • Step one, pick tools that you can actually do. I would love to manage my stress by getting massages or spending an hour in a sensory deprivation tank, but ain’t nobody got time for that! I do, however, have a few minutes every day to do some breathing exercises. If you need more stress tools you can get instant access to one of my most popular workshops on stress management right here.
  • Step two, schedule it. I did not go from being fueled by stress to effectively managing my stress because I had some tools. I had to plan when and how I was going to do things. I created intentions before I went to bed and ran through those intentions when I woke up. I put things on my calendar and scheduled my work/life around them.  Using tools to address my stress did not come naturally, so I had to be very intentional.
  • Step three, I started “taking a second.”  In the past, I would encounter a stressful moment at work or at the dinner table or wherever, and it would just rule the day. But then I started allowing myself the space to ask,  “What’s the alternative here?” For example, I would be sitting at dinner with both of my kids refusing to eat the beautiful and nutritious meal I just made, and I would think, “What’s the alternative to all this? I have expectations that aren’t being met, so I can either dig in and let stress rule the situation or I could do something like take a mommy time-out and do one of my stress management techniques.” When I took those moments to calm my stress response, I was able to view the situation more clearly and with more empathy.

At the end of the day, it boils down to being intentional and strategic. You know what your day looks like or the resources you have at your disposal, so seek solutions that work within your constraints. The transformation from stressed-out Carrie to the person I am today didn’t happen overnight, but the more intentional I was about addressing my stress (and the way I ate, moved, and thought about my body) the easier those things fell into my life and the more natural they became.

I hope this helps you find and use the tools that work for you. Let me know what you think in the comments below.


Body image

How about that perfect body?


I started out this week rambling to a bunch of elementary students…um…er…I mean I took part is this year’s career day. It’s always a fun event, but this year my head was just not in the game. For one group, I would ramble on about how I write blog posts to inspire people, and to another group, I would talk about the importance of staying healthy so they could follow their passion with gusto. I was all over the place.

Until one beautiful little girl with notepad in hand asked me, “Is there anything other than exercise that you can do to get the perfect body?”

Deep breath, mama! This is what we trained for.

THE perfect body. Isn’t that what we are supposed to be aspiring to? Isn’t in the pursuit of and the achievement of perfection where we find our worth — from the time we are little until the time we die? Seriously, I’ve heard old ladies in assisted living complaining about putting on a little too much weight. I wanted to call bullshit because that’s what that ideal is. But I also saw myself in her and in the other girls hanging on my words, and I knew I had to give them more.

Honestly, it was one of those blackout situations where I vaguely remember saying some good stuff, so I thought I would write what I hope I conveyed to those girls. Because no matter how old we are, I think we have to hear this, again and again, in order to drown out the messages that keeps us feeling “less than.”

  1. There is no such thing as the perfect body. Advertisers and fashion designers might sell us an “ideal image,” but those images change all the time and, thanks to photoshop, very rarely align with what any real women look like.
  2.  The perfect body shape is a total red herring. When girls and women waste their time worrying how to get their body to conform to some ideal, they are misdirecting their energy. They wake up thinking about what they can and can’t eat or how much they need to exercise instead of spending time figuring out what their passions are or building their empires.  We would be running this show if we weren’t all so concerned about the size of our thighs.
  3. The perfect body can’t exist because your body is going to change a lot…like a lot. I’m not talking about weight fluctuation, I’m just talking about weird body changes. Hips get bigger, waists get smaller, boobs….are all over the place. Because you are a woman, estrogen, pregnancy, and age affect where you store fat, how wide things are or aren’t, and how your muscle shows or doesn’t. I’ve had several different bodies in my almost four decades, and I expect to have many more. God willing!
  4. Trying to achieve the perfect body is often dangerous. From Eating Disorders Victoria: “Dieting is the single most important risk factor for developing an eating disorder. Girls who diet moderately are 5 times more likely to develop an eating disorder than those who don’t diet, and those who diet severely are 18 times more likely.”  I was once one of those girls. My obsession with the perfect body caused me to obsessed over counting calories and to see how few I could eat in a day. I’m sure this is why my thyroid stopped working in my early 20s. In fact, I wouldn’t be surprised one bit to hear that extreme dieting and autoimmune disease are connected as this sort of dieting causes stress (both emotionally and physically) and wrecks the microbiome.

Years of worrying about my body (and no matter what I looked like, I never thought I looked good enough) took its toll on my physical health, but it also left so much emotional damage. I see the damage in the women in my life, and I could even see the spark of it in that little girl. The idea of the perfect body is such a thief. It steals our health, our joy, and if we aren’t very careful, our dreams.

So how do we proceed?

How about when we talk about our bodies to the girls and women in our lives, we focus on our body’s ability to carry us through this life and help us carry others when they need it. We realize that our body’s purpose is to help us get away from danger, to help us express happiness, and to take us through all the experiences we get to have as humans.

We need to realize that our body image is as much a part of our health as our physical health. I encourage you to examine your eating habits to make sure you eat in a way that supports your health. Be on the lookout for patterns where you use food to punish yourself or to hide some internal pain. I encourage you to celebrate your body through movement because that’s going to improve our health and make it easier to follow our passions. If you need to lose some weight to be healthy, then we can do that together, but don’t for one second think that how your body looks makes you anything less than enough. Because you are so enough.

Autoimmune Disease

Lupus Awareness Month: My Life with Lupus

This month is Lupus Awareness month which, as the Lupus foundation of America puts it, is meant to “increase public understanding of this cruel and mysterious disease that ravages different part of the body.”  It’s a noble cause, but it will always come up short when trying to explain what it means to live with the disease.  Even those of us with a Lupus diagnosis can’t have a complete grasp of what the disease means for someone else because it’s as individual as it is cruel. However different our experiences with the disease are, I imagine we all share that invisible line –the line that separates our lives before the diagnosis and our new life after we discover what has been wreaking havoc. For me, that line was formed after what felt like

For me, that line was formed after what felt like millionth visit to a specialist when I was told that it was Lupus. This was the reason my body was attacking itself. This was the reason I was sick all the time. This was the reason I slept for hours on the weekend and felt like I was walking through a fog. My world quickly became about finding the right drugs, many prescriptions of prednisone, supplements that caused flairs, and a general disdain for all “magic bullets” that everyone felt so compelled to share with me. Plaquinel caused unbelievable itching, but low-dose naltrexone worked despite the month or two of super weird dreams. Things were manageable.

But I knew I needed to do more. Having just worked with my health coach on thyroid disease, I had learned that food was medicine, that health was far more than just food and exercise, and that a solution was out there. I just had to honor my intuition and find it.

Today I’m in remission, but I would be lying if I said that Lupus didn’t still play a major role in my life. It is, in many ways, my main motivator. It keeps me listening to my body and eating and living in a way that supports my health.  It’s also the reason I do what I do — why I gave up a career I worked so hard for to become a practitioner in the little know field of health coaching.

While I shy away from completely calling this diagnosis a blessing, I do know that it has molded my life into something I would have never imagined. And for that, I’m pretty grateful.

I would love to hear your story. Let me know what that line was like for you in the comments below.


Reduce your stress and get focused now with one simple tool!


School event The other day I had the privilege to see an acting troupe perform plays written by my kid and her classmates. It was awesome! But it was also on a Friday afternoon in the cafeteria with about 200 kids who were ready for the weekend. To say the energy was up would be an understatement. The teachers and the performers did a great job of keeping the kids quiet, but one really exciting moment on stage was just more than these kids could handle.

Remember how loud it could get during an assembly when you were a kid? I was having major flashbacks!

But then one fabulous teacher got their attention and started counting out the breaths.  Breathe in for four, hold for seven, and breathe out for eight. Two rounds later the energy had shifted! I knew this worked for me and for the adults (like the teachers I taught it to) and my own kids in a one-on-one situation, but I was floored by how immediate and effective this breathing exercise was for some 200 kids with weekend-fever.

If I hadn’t already been sold on 4-7-8 breathing as an effective tool to immediately reduce your stress and get focused, I would have been in that moment. All these kids brimming with energy and feeding off of each other were able to calm down and get centered in less than a minute! When they took those deep, intentional breaths, they were telling their brains (which told their bodies), “Everything is cool; you can relax.” When their bodies received the message, they turned off the sympathetic nervous system (fight or flight)  and engaged the parasympathetic nervous system (rest and digest).

And you can do that too. Feeling too scattered to write that to do list or just get after it? Feeling overwhelmed by stress? Can’t sleep because your mind is racing? Take less than a minute and breathe in for 4, hold for 7, and breathe out for 8. Do this for two to three rounds, and you will send your body the relaxation signals it needs to calm down and focus on the task at hand.

Check out my video for a guided practice and let me know how it worked for you in the comments below.

Until next time,



Hurry up! The 90-day Transformation Program starts soon!

I’m am so excited to introduce my first 90-day online program to help you lose weight, get your energy back, and take control over your stress.  This is indeed a 90-day transformation!

This is an intensive 90-day course in which you get my full time and attention, which means I’m only taking 10 clients per course. So sign up now to get your spot!


  • Anyone that has tried diet after diet to take off the weight only to find themselves on some sort of insane rollercoaster of failure.
  • Anyone that is scared by their lack of energy or is tired all the time.
  • Anyone that feels confused by all the nutritional information out there and just has no idea what they should or shouldn’t be eating.
  • Anyone who is at their wit’s end when it comes to their health but really wants to look and feel better.
  • Anyone willing to do the work, explore their habits and mindsets, and have a laugh or two along the way.



  • You will learn how to integrate your desired behaviors into your everyday life.
  • You will learn which foods do and don’t work for your body.
  • You will learn how to take control over your stress so it will stop damaging your body.
  • You will learn how to listen to your intuition so that you can respond as your body’s needs change.


  • The program runs for 90 days with an online group meeting once a week and a one-week break for experimentation. I’m really excited about this week!
  • Three one-on-one calls with me at specific points throughout the program.
  • Weekly inspirational emails to match the theme of the week.
  • A private facebook page to interact with me and other participants.
  • Handouts and tools to help in the transition.
  • Worksheets to help you internalize the sessions and get the most out of them.
  • Tons of great information to help make these changes while still living in the real world.
  • Fun. Lots and lots of fun. Because transformation requires a sense of humor.



  • What happens if I’m out of town or can’t make a session one week?

All sessions are recorded and emailed to you the day after so you can watch or rewatch to your heart’s content.

  • What if I don’t have a Facebook account or plan to get one, is this for me?

Absolutely! The Facebook page is an optional tool and is not necessary to your success in the program. However, it does help so you might at least think about setting a private account. Jane Smith, anyone?

  • When does it start?

The program runs June 7th through August 30th. Experimentation week is the week of July 4th.

  • What day and time are the live calls held?

Wednesdays at 11:45 am Central Time. Lunch break!

  • Do you ascribe to a particular diet?

While I think there are great things about going keto, paleo, or even vegan, I am agnostic when it comes to diet. I believe individual bodies have individual needs, and those needs change as we age.  Raw vegetables and salad might be just the energy some people need, but those foods can leave others with no energy and bad digestion. That’s why I’ve designed this course to help you figure out what works for you and how to tune into your body so you can adjust as you age.

  • Is this a get-thin-quick program?

No! This is a program to help you find your groove so that your body is working optimally. While you will most likely lose weight over the 90-days, the guiding principals are about health over the long haul. No more roller coasters!

  • How much does it cost and are there payment options?

The cost of the program is $900 and I do offer three payment options.  Option 1: Pay in full (and save $75). Option 2: Pay half now and half halfway through (save $20) and Option 3: Pay three equal payments each month of $300 each.

  • Do you have any early bird specials?

Yes, anyone that signs up before May 23rd will receive three one-hour one-on-one coaching calls with that they can use anytime over the next year. A 292.50 value.




Fight inflammation through movement!

Carrie and Cara bodypump after glow

This photo captures the 10 minutes after my first Bodypump class because I needed proof that I could live through it. And I did! The smiling blond to the left is the instructor and one of my dear friends. Cara is such a dear friend, in fact, that she is the only person I will let lie to me. (But you said only 2 more!) She is also the Ulcerative Colitis Warrior and one of the funniest women I know. Look for our podcast coming soon (Summer 2017) on the ups and downs of healing from autoimmune…

But I digress…

Through this series, I’ve written about how movement helped heal my connection to my body and how to get exercises in even when we are busy, but today I want to be a little bolder. If you have an autoimmune disease, exercise — even a little! — could help tremendously.

I know that exercise can be challenging when you barely have strength to wake up from your four-hour Saturday nap, but even a little bit can go a long way. You don’t have to think super big when it comes to exercise, especially if you are having a flare. Just 20 minutes of walking can reduce inflammation.

When you do feel stronger, incorporating strength training can really improve your quality of life. For instance, research has shown that those of us with autoimmune diseases like Lupus,  fibromyalgia,  and MS benefit from strength training through a reduction in our symptoms and an increase in our wellbeing. This is because these types of exercise also help fight inflammation. And that’s what we are all going for with the foods we eat or don’t and the medicines we take. Hell, it could be our battle cry: “Fight the inflammation!”

Strength training does not have to be difficult. It could simply mean intentionally doing some squats and lifting weighted objects (cans, bottles of water, children) a few times a week. Or you could get a bit more formal and do a short strength training video from Fitness Blender.

Or take it a step further …

Lately, I’ve decided to upgrade my workout routine from yoga, walking, and YouTube videos because I was so inspired by the remarkable comeback I’ve seen Cara make over the last few years.  Cara’s story and her energy are the reason I got out of my comfort zone and started going to workout classes. For those of you not in the know, this means a room with a bunch of other people also trying to follow instruction. I know, I thought it sounded horrible too.  I’ve avoided these sorts of activities for a good 30+ years because I had a longstanding policy of not intentionally making a fool out of myself in public. I think my P.E. teacher thought I was crazy.

But that fear, like lots of silly fears we all have, was holding me back. So I decided to face my fear and make a commitment to going to a minimum of three strength training workout classes each week. And you know what? It’s awesome. My workouts have been ten times more effective than doing it by myself. There are people (including the instructors) of all sizes, shapes, and ages, and they don’t care about whether or not I look silly because they are just trying to make it through the workout like I am.

And yes, I do probably look a little silly, but I also feel a heck of a lot stronger.

Takeaways and tips to making working out work for you.

  1. Working out, especially strength training, is a great way to reduce inflammation in your body and increase your quality of life.
  2. Start where you are. If you have really low energy, try to build up to at least a 20-minute walk. If you are feeling pretty solid, start to incorporate strength training into your weekly routine.
  3. Listen to your body. If you feel particularly exhausted after working out, rest and then start over by reducing the amount of time, weight, or repetition. You will get stronger.
  4. Do something that interests you. Think you might like to try Barre? Try it at a gym or YouTube it. Think you might like bicep curls while binging Buffy, do that.
  5. Don’t let fear get in your way. A better quality of life vastly outweighs the fear of looking silly.

At the end of the day, it doesn’t matter what strength training method you chose as long as its something that you will stick with. Fight that inflammation. Just do it!


Cultivate a mindset of movement

Cultivate a mindset of movement. How everyday movement keeps us healthy

I’ve got a simple tip for helping you move from being a sedentary person that aches, holds on to weight, and has no energy to one that cultivates movement as a way of life.

But first…

You know that weight loss advice that says “just take the stairs” or “just park farther from work.” Well, I have a bone to pick with this advice. I completely agree with the idea that you should work more movement into your day, but I don’t think it goes far enough. Unless you work on the 5th floor or you can park a significant distance away from your work, these short bursts of movement aren’t really going to help you. And in some cases, this advice may give you license to splurge a little. “Well, I did walk up and down two flights of stairs today; a cupcake won’t hurt.”

Put the cupcake down, Cindy!

Here is the thing. We have to move more. But more importantly, we have to get intentional about breaking up those looooong periods of sitting at our desk, in our cars, or binge watching The Great British Bake Off. We have to cultivate the mindset of “how can I get the most movement out of my day.”

I know this seems silly in its simplicity. But if you think about it, most of us are hardwired to look for the easiest path. Spend any time driving around a parking lot looking for the closest space recently?

We have tons of labor-saving devices — from cars to mixers — to make sure our lives are super easy and our bodies super stationary. Heck, I can even change my thermostat from my phone. My phone! I don’t even have to walk the 10 steps to do it manually.

I am not saying to sell your car or throw out your electric can-opener. But I am advocating that we rethink how often we rely on these things. Researchers have found that people in the Blue Zones (areas of the world where people have a high quality of life long into their lives) all share a few things in common. One of those things is that they incorporate physical activity into their days naturally. They garden, they knead their own bread, and, when they go out, they walk!

You might be thinking people in those Blue Zones have an environment more tailored to this sort of movement. And I get that. Especially in the States, we have built out cities to be car, not pedestrian, friendly. But I contend that half of our blocks are in our mind. I spent years living without a car both in Europe and in America. It’s not always easy, but, in my experience, it is doable.

Try one (or more) of these ideas: Walk your kids to school. Walk to the grocery story or your friend’s house.  Walk or bike to your office. If that’s just not doable, yes, follow the advice to park far away. But also think of how you can move more inside your office.  Stop calling and emailing if you can walk down to your co-worker’s desk.  Instead of hopping in your car for lunch, how about walking to get your food? How about hanging your clothes on the line?  After work, how about you throw yourself a dance party to get the stress of the day off ya?

You’re going to eat anyway, might as well use the fuel well.

So how are you going to start moving more? How will you cultivate that mindset of movement? I think I’m going to take a break and have a dance party right now.


Movement as healing, even in the chaos


Imagine one of those women that are radiant when they are pregnant. Maybe they say things like “I’ve never felt so beautiful” or “I feel so connected to all of life.” Got that image?  Now imagine the opposite, and you will know what kind of pregnant woman I was.

I did not like being pregnant, mostly because I was either vomiting or trying not to vomit for the entire pregnancy. It was no fun. And neither was the delivery. I’ll spare you the details but I will say it wrecked me a bit.

In fact, the whole experience left me with a real distrust of my body. Even after I healed, I couldn’t do things I did before. I couldn’t hike familiar trails without a lot of fear. At one point, I flat out refused to climb a hill I had climbed with ease before. I simply did not trust that my body would be able to get the job done.

I sat at the base of that hill as my husband and older daughter climbed, and I fumed.  I was so angry at myself for letting fear win the day, but I was even angrier at my body for letting me down. Angry that it couldn’t carry and deliver a baby with ease and really angry that it had gotten sick. I felt like my power had been taken from me.

I don’t like feeling powerless, so after I fumed I came up with one tangible thing I could do to take my power back. I decided that I needed to work on my balance. I know it wasn’t the most dramatic idea, but it was a start.

I  searched the YouTubes and found a 30-day yoga challenge at Yoga with Adriene. My life at that time was taking care of my daughters and building my business…which is to say that it was crazy busy with little to no routine. A 30-day yoga challenge that I could do at home was just the thing to work into the chaos of my day. I would either do the 10 to 30-minute set when the baby was content or sleeping or in the evenings when my husband was home. My only rule was to do the day’s session before bed.

Immediately, I started seeing results and not only in my ability to feel surer in my feet. I started to heal the connection between me and my body. My anxiety reduced, my body got stronger, and I became confident in my body’s ability to take care of me.

And while I think yoga is one of the most powerful tools ever, I don’t know that it can take all the credit. Looking back on that time, I see that I had a choice. I could have stayed angry and used the excuse of a busy life to do nothing, or I could take my power back. Through those 10 to 30 minutes every day, I did take my power back.

We all have excuses, and we all have busy lives. But we have to carve out time and a space to make sure that we have control over our health. If we leave our health to when the chaos stops, we leave our health for good.  No matter the chaos of your days, you can always find a way to prioritize your health and take your power back. Because empowering ourselves through movement is one of the most loving acts we can take and one that will benefit us for years.

So what’s your loving act going to be? Let me know in the comments below.



Move now, move later!

The workout and I have a long complicated history. In elementary school, I was super creative in getting out of P.E. and probably only went about half the time. As a chunky child, I sat out of fear of looking like a fool. In high school, I spent an hour plus at the gym every dang day, running on the treadmill and lifting weights. As I got older, the exercise thing was like a rollercoaster. I was either completely dedicated to it or dedicated to the couch. There were no in-betweens. The only thing these exercise stages shared was that exercise equaled punishment for being less than.

Thankfully, that’s not where I am today. Part of my healing journey was to find a way to work exercise into my life in a loving way. To do this, I developed a new way of looking at exercise. I would move in intentional ways so I could continue to move in those ways into the future.

While I have a much more rigorous exercise routine now, this idea is my base. At the very minimum, I walk now because I want to take long walks when I’m older. I pick up heavy objects and hold planks for my kids to crawl under because I want a strong body well into my old age. I do yoga and stretch throughout my day so I can keep my balance and flexibility when age makes that more difficult. Movement is an investment in my future self.

Of course, exercise can be challenging to fit into your day, especially when you have little ones, work, laundry, and other adulting to do. But you have to prioritize it. Just like you prioritize brushing your teeth, eating food, and update your Facebook status. Over the next few weeks, I’ll be sharing different ways to get exercise into your life. But for now, start brainstorming about what you hate about exercise, what you love about it, and why you aren’t getting enough. Leave me a comment below!



Seasonal, local, delicious vegetable at my door? Yes, please!

I just discovered Farmhouse Delivery which delivers locally sourced vegetable, meats, cheeses, milk, coffee, kombucha, and a whole lot of other stuff to you. And right now they are offering to waive the $20 membership fee so you can try out their service when you use my offer code: HolisticHealth.

I chose the large vegetable bushel which arrived the Friday before Spring Break. When I said I arrived, I mean that they brought it to my door! So while I was packing for our Spring Break extravaganza, high-quality, seasonal,  and sustainably grown produce was being delivered to me. Secondly, the produce is wonderful; I may or may not have sampled the radishes a little too much.:)

Finally, it made my meal planning a breeze. If you have read my meal planning tips before, you know I keep my meals vegetable-centered. I make the vegetable the main focus of the meal with protein and/or starch on the side. It’s a great way to turn that SAD (Standard American Diet) on its head and to ensure you get the nutrients your cells need.

I knew that half of this lot would be hitting the road with us so I planned to grill the beets that night and do a quick and easy sauteed with kale to serve alongside our obligatory lake veggie burgers. The following evening I made a big salad with the greens, the carrots, and 2.5 radishes and topped with a veggie patty. We eat a lot of Good Seed burgers at the lake.

When we got home,  I used the spinach and broccoli in a vegetable stir fry and the remaining carrots and the celery in this lovely lentil stew from the Detoxinista for lunches. Have you ever tried farm fresh celery? Turns out, celery is delicious. Who knew?

The whole experience was wonderful, and the company just oozes integrity and passion. You can see this in their mission statement and the profiles of all their producers. So if you live in the Austin or Houston areas, you really need to check out Farmhouse Delivery. Their products are amazing. You can even order a meal kit full of fresh locally sourced food through their Supper Club to help you skip the meal planning altogether.

So sign up today and use the HolisticHealth offer code to waive that $20 membership fee. There really isn’t anything quite like loading up on a bunch of vegetables to improve your health.

Let me know what you think in the comments below!


Stress management during the storm

Before I became a health coach, I was a policy lady. I went to policy school because I wanted to help right some of the injustices of the world. I still do, but I’ve changed my approach a bit. However, coming from this background, you might imagine that, like many of you, the last few months have been pretty stressful.  In that spirit, I want to dive into how you can manage your stress even if you can’t do anything about what is causing the stress.

First, our body’s stress response is very important. It keeps us alive by diverting our blood where it needs to go in the event that we need to fly or fight. Think about being chased by a bear or lion, you definitely need to run away or fight it off if you are going to survive. But when we are constantly under stress, it can harm our health by causing us to store fat around our organs and by creating inflammation. But it’s more than that. It can rob us of joy, and it just feels really horrible.

But what do you do when the thing or things that are causing you stress are out of your hands? Here are my tips:

    1. Get as much trustworthy information as you can. My tactic is to stay away from any news outlet that needs you to watch or click ads because those sources tend to sensationalize things. 
    2. Create a plan to act on that information if needed.  You don’t have to do everything, but pick a thing and do it. 
    3. Disengage from social media. Social media can be fun, but it can also be full of inaccurate information that can cause a lot of fear and panic. And you have no control over what you are going to see. While you are scrolling through pictures of cute kids or puppies, you get smacked by hateful or scary memes. Back away from your devices for a few hours or even a few days to give yourself a rest. I hear the world outside is pretty beautiful. 
    4. Hang out with people who lift you up. Share your concerns, your fears, and then listen to theirs. Sharing our concerns helps us feel like we aren’t alone.
    5. Take care of yourself. This isn’t a time to fall off the wagon. In fact, it’s a great time to up your health game. Exercise to reduces stress hormones and lower inflammation and eat those vegetables, fresh and fermented, to keep that brain-gut connection well-fed.
    6. Implement stress management techniques into your day. 
      • Breathe. A solid breathing practice is one of the fastest ways to calm your stress hormones. 
      • Practice gratitude. This means taking a few minutes to write down or meditate on a few things you are grateful for. This not only anchors you in the present, but it also has been shown to reduce inflammation. 
      • Meditation. Meditation is a powerful tool, but it’s basically just giving your brain a break from all those thoughts going through your head. Simply get comfortable in a quiet place, close your eyes, and focus on your breath. You can do this by slowly counting as you breathe in and out. When I meditate, I like to count to 10 and then start again as I breathe slowly in and out. During this time, my mind might start to wonder so I just bring it back to my breath. There are loads of guided meditations out there. I really like the Headspace app (paid) or this resource from UCLA for free guided meditations. 

I hope this help you and that you will make it a priority to take care of yourself, no matter what storm you are weathering.