Changing Your Morning Habits 

While you might like to stay in bed under the covers in the winter, the morning is actually an important time of the day. During these hours, you set the precedent for the upcoming hours. This time is also one in which you can integrate healthier habits to have a healthier existence. 

A person sitting on a bed

Description generated with very high confidence

Time It Right

Waking up at the same time each day can seem difficult when you have differing weekend and weekday schedules. However, setting the alarm consistently can help you to get a better night’s sleep. Instead of constantly going back and forth between a weekend and weekdays schedule, your body can start to better know when it’s time for bed and when it’s time to arise. You may one day find that the alarm clock is no longer needed.

Arise Earlier

You may feel immediately opposed to the idea of starting your day even earlier than you already do, yet consider the constant morning rush. Whether you’re often running out of the house with wet hair or the kids are racing to their bus stop, adding some more time to the morning routines can help you to feel less stressed. High levels of stress can negatively affect your daily routine and even your health. Try waking up five minutes earlier every day until you reach your ideal time. 

Exercise

After a long day at work, you probably don’t feel terribly inclined to go to the gym or to take a run around the block. Instead of completely giving up exercise, move your routine to the mornings instead. If you’re worried about having to come home between exercising and work to shower, look for a gym that provides these facilities so that you can minimize the time this new routine takes.

Eat Breakfast

Having enough energy to get through the day is often connected to whether or not you eat breakfast. You also want to make sure you have healthy meals. Instead of grabbing fast food on your way to work, prepare some meals on weekends when you have the time to do so. For example, you could make a casserole of eggs and vegetables and cut the casserole into portions. Just keep your portions under control.

Have Time to Yourself

With all of the tasks that you have to complete in the morning, you might think this suggestion is a joke. Consider how even five minutes to yourself could provide you with a fresh perspective on the day. Even sitting down to meditate or to read a few pages of the paper can give you some space from the chaos of the day. 

You might not currently think too much about your morning routine. Changing some of your habits can help you to feel better overall.

Love and Light,

Shaline

READY TO GET HEALTHIER!

Let’s talk! Schedule a complimentary Fresh Start Health Consultation with me today!

ABOUT ME

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. Learn more about my training and my unique approach to health coaching.

Weekly Challenge: Mindful Eating

Happy Monday! I hope you all had a great weekend.

HERE”S YOUR 🔥 WEEKLY CHALLENGE! 🔥

Welcome to your MINDFUL EATING challenge.

Your challenge this week is to EAT MINDFULLY at least 1 meal each day

You may never go back. 

The whole idea of mindful eating is to PAY ATTENTION to how you feel before, during, and after your meals …

From how full you get while you’re eating … to how the food tastes and feels in your mouth … and even how you feel afterward.

This helps you tune in to your body so you can recognize when you’re feeling satisfied and good … 

Versus eating out of habit or because you’re stressed, happy, or for entertainment.

Plus, you’ll likely develop a newfound appreciation for the food you eat.

Here’s how to get started:

When it’s time to eat …

  • Turn off the TV and put your phone out of reach.
  • Eat slowly, taking time to thoroughly chew and taste each bite. It takes your body about 20 minutes to recognize that it’s full.
  • Focus on how each bite of food makes you feel.
  • Stop eating when you’re full.
  • And also, before and after you eat, note – without judgment – whether you are truly hungry, and whether the food you chose is of benefit to your health, goals, and well-being.

At first, this might feel a little frustrating but hang with it … it’s just ONE meal a day.

When you start to tune in, you’ll probably find your habits and food preferences begin to change.

💡What do you think? Are you in? Let me know in the comments. Join my private Facebook group.

Love and Light,

Shaline

About Me

I’m Shaline Miller and I’m a Certified Integrative Nutrition Health Coach, Precision Nutrition Certified Nutrition Coach, Blogger, Author, and Yogi.

I graduated with a Bachelor’s of Science degree in Business Administration with a major in Human Resources Management from California State University Long Beach.

It is my health issues with acid reflux that led me to study holistic nutrition and become a Health Coach.  I took several acid reflux medications but found that none of them alleviated my acid reflux. One day, I decided that I needed to stop taking medication and make some changes. I naturally alleviated my acid reflux symptoms by changing my diet and making some lifestyle changes. 

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Food of the Week: Oranges

Food of the week …. ORANGES!

When you think “oranges” … you probably think “vitamin C.” 

But they are LOADED with other vitamins, minerals, and plant chemicals that have lots of benefits for your health.

For example, they contain B vitamins that help boost your energy and mood as well as improve your memory … and their antioxidants help boost your immune system.

Plus … an overlooked benefit … the vitamin C in oranges can help your body absorb iron. 

Although orange juice is one of the most popular fruit juices, it has fewer nutrients and more sugar than plain oranges.

To get the most bang for your nutrition buck, eat the fruit instead!

Recipe 3: Orange Poached Salmon

This recipe is perfect for a quick weekday meal … but it’s also fancy enough for company!

Pair it with a salad and quinoa for a perfect meal. 

Orange Poached Salmon

(makes 4 servings)

  • 4 skinless salmon fillets (about 1 lb/450 grams)
  • 1 lemon, juiced
  • 1 orange, juiced
  • 2 Tbsp coconut aminos
  • 1 cup of water
  • 2 Tbsp fresh parsley, chopped
  • 1 Tbsp melted grass-fed butter
  • ¼ tsp each salt and pepper

Rinse the salmon and pat it dry.


Squeeze juice from the lemon and orange into a small bowl and add coconut aminos. Stir to combine, and measure out ¼ cup (60 ml) of the mixture. Set aside (you’ll use it after on the cooked fish later).

Pour the remaining mixture and the water into a large skillet, bringing it to a boil. Add the fish and reduce the heat to medium. Cover the skillet and simmer for 8-12 minutes, until the salmon begins to flake. 


While the salmon cooks, make the dressing by combining the remaining juice/coconut aminos mixture, parsley, melted butter, salt, and pepper in a small bowl.

Remove the salmon from the heat and serve drizzled with the dressing. 

Bon appétit!

Shaline

About Me

I’m a Certified Integrative Nutrition Health Coach, Blogger, Author, and Yogi.

It is my health issues with acid reflux that led me to study holistic nutrition and become a Health Coach.  I took several acid reflux medications but found that none of them alleviated my acid reflux. One day, I decided that I needed to stop taking medication and make some changes. I naturally alleviated my acid reflux symptoms by changing my diet and making some lifestyle changes. 

Schedule a complimentary 30-minute Health Consulatation here.

REFERENCES:

www.healthline.com/nutrition/foods/oranges

www.webmd.com/vitamins-and-supplements/health-benefits-of-vitamin-b-1

www.healthline.com/health/carotenoids#benefits

Food of the Week: Chicken

What’s your favorite way to eat chicken (besides wings!)? 

If you’re like a lot of people, chicken is one of your top go-to’s for protein. And it’s actually packed with other surprising benefits beyond its protein content. For example, it’s full of the amino acid “tryptophan” which can boost your serotonin level. It also is your brain’s “feel-good” hormone that helps boost your mood and fight anxiety.

Chicken is also rich in vitamins and minerals and has a hefty dose of choline, which is important for memory, mood, and muscle control. 

Recipe: Chicken Wings

🍗 These homemade buffalo chicken wings are fast, easy, and a LOT healthier than the deep fried version.

Serve them just like regular wings – with carrot & celery sticks and your favorite sauce.

Spicy, Sweet, & Hot Chicken Wings

(8 servings) 

  • 2 lbs (900 g) chicken wings 
  • 1½ tsp avocado oil
  • 1 tsp baking powder
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • ¼ cup (60 ml) hot sauce (Frank’s RedHot if possible)
  • 2 Tbsp grass-fed butter or coconut oil
  • 1 Tbsp honey
  • 2 tsp apple cider vinegar

Preheat your oven to 400ºF/200ºC and line a baking sheet with foil. Put a wire rack on the sheet and spray it with nonstick cooking spray.

Dry the wings and add them to a medium bowl, tossing them with the oil, baking powder, and onion and garlic powder until they are fully coated.

Place the wings on the wire rack and bake until the chicken is crispy and completely cooked (45-50 minutes).

While the chicken is baking, make the sauce. In a small pan over medium heat, simmer the hot sauce, butter, and honey and cook (stirring often) for about 5 minutes. Remove it from the heat and stir in the vinegar.

When the wings are done, place them in a large, clean bowl. Add the prepared sauce and toss to coat well. Place the wings on a platter and serve!

Love and Light,

Shaline

About Me

I’m a Certified Integrative Nutrition Health Coach, Blogger, Author, Spirit Junkie, and Yogi.

It is my health issues with acid reflux that led me to study holistic nutrition and become a Health Coach.  I took several acid reflux medications but found that none of them alleviated my acid reflux. One day, I decided that I needed to stop taking medication and make some changes. I naturally alleviated my acid reflux symptoms by changing my diet and making some lifestyle changes. 

Schedule a complimentary 30-minute health consultation.

REFERENCE:

www.healthline.com/nutrition/calories-in-chick

6 Essential Oils For Cleansing Negativity And Reducing Depression

These 6 essential oils will help you let go of negativity and move into a new realm of happiness and peace.

Have you ever been around a person (or people) that just…give off a lot of negative or unpleasant energy? Or in a tense situation where there’s so much toxic energy that you can’t think straight? If you’re an empath, you most likely deal with these situations and people much more often than you’d like to admit.

But even those of you that only experience this occasionally could benefit from knowing about these negativity-wicking oils! So without further ado, let’s roll right into the list (and don’t worry about being left alone to find these oils yourself; I am providing links to these oils for purchase).

Note: most essential oils should be diluted with a carrier oil before being applied directly to the skin. Some oils, such as rose and peppermint, are mild enough to be applied directly without being diluted or mixed if you need the oils now; but oils like tea tree are too potent to be directly applied to the skin alone and can cause burning.

1. Lemon (and other citrus essential oils)

Lemon oil is perfect for banishing negativity and bad energy.

Ah, lemon. I don’t know about you, but I love the smell of lemon. No wonder so many household products incorporate this scent, it helps alleviate pain, reduce stress, decrease anxiety, improve mood, and so much more. Like most (if not all) oils on this list, lemon can be mixed with other oils to increase effectiveness/improve smell or used alone with a carrier oil/diluted with water. Lemon is a great go-to for when you need a pick-me-up during those hard days or even when you’re simply feeling a little more blah than you’d like.

Lemon Blend for Reducing Sadness

  • 5 drops of lemon oil
  • 5 drops of orange oil
  • 2 drops of bergamot oil
  • 2 drops of peppermint

Diffuse the blend in a diffuser or mix with a carrier oil (such as jojoba, almond, or coconut) to apply to the skin. Apply to behind the ears, chest/between the breasts, and inner wrists.

2. Cypress

Cypress oil helps banish negativity and bad energy.

Cypress is one of those oils that can be used for many things. It does everything from healing and disinfecting wounds to decreasing anxiety and improving mood. Cypress is definitely one of the most underappreciated heroes of the alternative medicine world. Because of its mood-enhancing properties, Cypress does an excellent job of repelling negativity and helping release stagnant negativity in the aura.

Cypress Blend for Positive Thinking

  • 2 drops of cypress
  • 2 drops of Frankincense
  • 2 drops of ylang-ylang

Diffuse the blend in a diffuser or mix with a carrier oil (such as jojoba, almond, or coconut) to apply to the skin. Apply to behind the ears, chest/between the breasts, and inner wrists.

3. Myrrh

Myrrh has been used since ancient times to banish negativity and bad energy.

I am sure most of you recognize this oil from the Bible. It was one of the three gifts brought to Jesus (the other two being gold and frankincense) by the Three Wise Men/Three Kings soon after His birth. If this oil is good enough to be bestowed upon Jesus himself, it must be pretty dang good. And it is. It’s the most used oil in the world and for good reason. It’s used to treat hypothyroidism, treat mouth and teeth problems, to calm and relax, and to disinfect. Just the sacredness of and connection to Abrahamic religion’s Lord and Savior is enough to drive negativity far away for some people. Of course, this depends heavily on what you believe in. But the good feelings and calmness Myrrh invokes is enough to drive away bad feelings for most.

Uplifting and Calming Blend

  • 2 drops of Patchouli
  • 2 drops of Cinnamon Leaf
  • 1 drop of Cedarwood
  • 1 drop of Frankincense
  • 1 drop of Myrrh
  • 1 drop of Sandalwood

Diffuse the blend in a diffuser.

4. Palo Santo

Palo Santo oil is a wonderful way to rid yourself of negativity and bad energy.

For those of you out there that practice smudging and other forms of cleansing, Palo Santo is a familiar name. Most know it as the little wood sticks you smudge with, but did you know it is also in oil form? Meaning you can take that smudging power with you wherever you go; no flames or smoke required! Palo Santo, aka Holy Wood for it’s spiritual uses, can be used for cleansing, grounding, negative energy from people and spaces, invoking a calm feeling, helping respiratory conditions, and aiding digestion.

Peace of Mind Blend

  • 4 drops of Frankincense
  • 3 drops of Palo Santo
  • 2 drops of Jasmine
  • 2 drops of Cedarwood

Diffuse the blend in a diffuser or mix with a carrier oil (such as jojoba, almond, or coconut) to apply to the skin.

5. Juniper Berry

Using juniper berry oil is a wonderful way cleanse yourself of negative energy.

The oils from these blueberry wanna-be’s have so many good benefits; such as being a stimulant that helps depression and fatigue. The oil is also antiseptic, astringent, diuretic, antirheumatic, and a tonic (amongst a long list of other medicinal terms). This is a good oil to go to for seemingly anything.

Juniper Berry Calming Blend

  • 2 drops of Juniper Berry
  • 2 drops of Grapefruit
  • 1 drop of Douglas Fir

Diffuse the blend in a diffuser or mix with a carrier oil (such as jojoba, almond, or coconut) to apply to the pressure points.

6. Peppermint

Peppermint oil is one of the best ways to cleanse negative energy.

This is one of my favorite oils! The smell, cooling sensation, and the feeling of happiness is wonderful! It reminds me of Winter time and baking. I personally use this oil when I am overheating, nauseated or upset about something; and it works every time. My favorite oils to mix with Peppermint are Spearmint, Vanilla, Jasmine, Lavender, Ginger, Sandalwood and Cedarwood. Peppermint is wonderful for repelling bugs, disinfecting wounds, relieving allergies, relieving headaches, treating nausea, and for treating dandruff.

Peppermint Blend for Stress Relief

  • 3 drops of Vanilla
  • 2 drops of Lavender
  • 3 drops of Peppermint
  • 1 drop of Ginger

Diffuse the blend in a diffuser or mix with a carrier oil (such as jojoba, almond, or coconut) to apply to the wrists, temples and abdomen.

A Final Word

These are only a few of the many oils that could be used for repelling negativity and helping depression; so I encourage all of you to experiment with your own oil choices and blends! Essential oils can be applied to various points on the body so the bloodstream takes them to specific organs, but it’s very important to research the best oils for your needs and where to place them. If you don’t want to apply the oils to your body, you can diffuse them to reap their benefits that way. Always remember to be safe when trying any medicinal herbs or oils.

Resource for Releasing Emotional Patterns with Essential Oils

New to essential oils, contact me for some free samples.

Love and Light,

Shaline

Self Growth Tip of the Week: Setting goals that really matter!

WEEK 1

🔑 TIP: SETTING GOALS THAT REALLY MATTER!

🌟 Sometimes mastering a goal has less to do with the goal itself and more to do with how you’re approaching it. 

You already know what “SMART” goals are – but let’s refresh since this is the biggest goal-setting time of the year! 

👉Specific – What exactly is your goal? 

“I want to start running” is not a goal. Instead, drill down: “I want to be able to run 2 miles nonstop in 2 months.”

👉Measurable – How will you track progress?

Use the right METRIC – these usually involve NUMBERS (like the example above).

👉Achievable – Is this goal something you can reasonably reach?

Going from non-runner to marathoner in 2 months isn’t safely achievable, but running 2 miles is.

👉Relevant – Why this goal? 

Is this for YOU, or are you trying to make someone else happy? Make sure your goals match YOUR life vision.

👉Time-bound – You’ve heard that old saying, “A goal without a deadline is just a dream,” right? Set a realistic deadline to make it real.  

Check your goals for 2022 …. are they all SMART goals? 

Love and Light,

Shaline

Join my Facebook community here.

Let’s talk! Schedule a complimentary health coaching consultation with me today!

About Me

I’m a Certified Integrative Nutrition Health Coach, Precision Nutrition Level 1 Certified Nutrition Coach, Blogger, Author, Spirit Junkie, and Yogi.

#goals #SMART

Perfectly Roasted Beets: Recipe of the Week

Perfectly Roasted Beets

👩🏾‍🍳🤩 This week’s food of the week (beets) is near the top of charts for nutrition – and this recipe is near the top for flavor!

These roasted beets are delicious right out of the oven … but also in a salad the next day.

Perfectly Roasted Beets

(makes 6 servings)

  • 12 small/medium beets
  • 3 Tbsp olive oil
  • ¾ tsp dried thyme
  • ½ tsp dried rosemary
  • 2 tsp pink Himalayan salt
  • 1 tsp freshly ground black pepper
  • 2 Tbsp apple cider vinegar
  • 1 orange, juiced

Preheat your oven to 400ºF/200ºC. Optional: for easier clean-up, line a baking sheet with foil to protect it. If using foil, spray it with non-stick cooking spray.

Place the beets, oil, spices, salt, and pepper in a large bowl and toss to coat. Pour onto the baking sheet and place in the oven for 40-45 minutes, stirring every 15 minutes. The beets are done when they are caramelized and tender.

Remove from the oven and toss with the vinegar and orange juice. Add more salt and pepper to taste. 

Enjoy! 🍽 

Shaline

Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!

Download your free Love Yourself Silly with Chocolate Recipe Guide with 20 chocolate recipes…as a holiday gift from me!

About Me

I’m a Certified Integrative Nutrition Health Coach, Precision Nutrition Level 1 Certified Nutrition Coach, Blogger, Author, Spirit Junkie, and Yogi.

#recipes #beets

Food of the Week

WEEK 1: BEETS

💜Food of the week …. BEETS! 

Love them? Like them? What’s your favorite way to eat them?

🚀 They’re one of the most nutritionally dense vegetables on the planet – packing in a TON of benefits for the number of calories they contain.

They’re a great source of fiber, folate (vitamin B9), potassium, iron, manganese, and vitamin C. 

Not only that but beets are loaded with inorganic nitrates, which can help lower blood pressure and improve blood flow. 

💪 PLUS … when it comes to your workouts, they’re linked with better athletic performance, especially in endurance sports like running and cycling. 

✅ TIP: most people toss the greens (leaves) … but they are DELICIOUS roasted, steamed, or stir-fried and sprinkled with a little apple cider vinegar.

Join my private Facebook group to be part of my wellness community where we share recipes, tips, ideas etc and to interact with others.

REFERENCES

https://www.healthline.com/nutrition/foods/beetroot

www.healthline.com/nutrition/foods/beetroot

www.justbeetit.com/beet-blog-index/10-incredible-health-benefits-of-beet-green

Love and Light,

Shaline

#beets #food

Your Weekly Challenge is here!

Your Weekly Challenge is here.

📣🔥 WEEKLY CHALLENGE! 🔥📣

Happy New Year! Welcome to 2022. 

What amazing things are you going to accomplish?

You probably already guessed that this week’s challenge is about your goals.

Maybe you’re ready to run your first half-marathon … change up your eating habits … or work on reducing your stress. 

Or maybe something completely different that involves ticking some items off your bucket list.

🧠 I have a brainstorming exercise proven to help make them happen.

FIRST: Write down your TOP 3 GOALS for 2022 – the goals that you’re most excited about. 

🔗 Next, look for a CONNECTION that ties them all together. How do your goals relate to each other? 

Come up with ONE THING you can do to help make all of your goals a reality.  

💪This is called your PUSH GOAL! 

Let’s say these are your top 3 goals:

  • Fit into your goal jeans,
  • Learn to kayak,
  • Go on an adventure vacation 

Your PUSH goal could be completing three workouts a week …

Because that would help you to fit into those jeans, get stronger for your kayaking, AND boost your endurance for all of that walking on your trip. 

Or maybe your top 3 goals are to:

  • Work less,
  • Play more, and still
  • Save toward retirement

Your PUSH goal could be drilling down into your time management so that you can make the most of your work time … to create more free time! 

(This is a BIG ONE for a lot of people – being more intentional with how they use their time.)

⭐ Remember, your goals should be SPECIFIC and MEASURABLE so you have a real target and a way to keep tabs on your progress. 

🔥 This week I’m challenging you to set a PUSH GOAL for yourself. And a deadline to make it happen!

Are you in!? Let’s brainstorm below!  👇 👇👇

Love and Light,

Shaline

You can have it all in 21 days!

Hi Friend,

Happy New Year!

What could you do with three weeks? I can think of a few things. You could look for, get and start a new job at that time. You could find a new house and put in an offer on it. There are thousands of courses you could complete in three weeks. All these things could completely change your life.

You could even get back your health in three weeks.

Wait, what? Come on. That’s just not possible. Getting back your health, feeling like a million bucks, and even losing a chunk of weight in three weeks? That’s never gonna happen.

It’s crazy to me how many of us can make huge, radical, life-changing decisions in a short amount of time, but when it comes to doing something as simple as taking care of ourselves, looking after the only body we’ll ever have, it can take years before we make even the slightest change.

But what if I told you it’s not only possible to make those changes, but to reset your life in just 21 days? And what if I told you you’ll be dropping weight, gaining tons of energy and even saving money on your grocery bill, and that none of these things will leave you hungry, feeling deprived or craving junk foods? Would you believe me?

I wouldn’t have believed me either, except I made that radical kind of change in my own life and I’ve been going strong ever since.

When I discovered what clean eating was all about, it was like a light came on and suddenly, so much made sense about what I’d been doing to my body, and how simple it really was to take care of myself. I didn’t need pills – acid reflux meds, powders, supplements and pre-packaged garbage, I needed good, wholesome, fresh and natural foods. 

It was when I took it to the next level by doing my training in Holistic Nutrition/Health Coaching at the Institute for Integrative Nutrition that I learned just how vital those fresh and nutritious foods are, how the don’t just nourish the body, but how they keep your immune system supported, fill you with sustained energy and make everything function the way it’s meant to. And to take care of our Primary Foods. All of this is based on….Bioindividuality.

And yes, it is possible to learn how in just three weeks. My Reset Your Life 21-day Program starts on January 10, 2022 and there are 50 spots available. So, why not treat yourself to the best gift you can give yourself this year and Book your gift now! It’s only $27!!!

Yours in health,

Shaline

Just a note: Every day I see so many people out there who are obviously uncomfortable, sick or in pain, but aren’t doing anything to take care of themselves. I just want to run up to them, give them a hug and tell them they’re worthy of self-care. You are worthy of it!

READY TO GET HEALTHIER!

Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about!

Download your free Love Yourself Silly with Chocolate Recipe Guide with 20 chocolate recipes…as a holiday gift from me!

#healthcoaching #nutritioncoaching #wellnesscoaching