Posted in Uncategorized

My Top Wellness Gift Ideas

My Top Wellness Gift Ideas

Are you running out of ideas for meaningful gifts? Below are some that will get a bright smile. Also, I am gong to put together some baskets with some homemade salt scrubs and healthy edibles. The ideas are endless, really.
Some of these are local to Hilton Head Island, SC, but hey they can ship or can give you a great reason to visit!



I highly recommend is LIMELIFE by Alcone.
I could not be happier with discovering these skin care and professional makeup gems and meeting the genuine friendly AmandaMizen, my appropriately named beauty guide.

I am not kidding; with this foundation you will not feel overdone and will not feel the need to use a filter when posting selfies! But the best part is there are no toxic ingredients to worry about.

From Limelife “It takes less than a minute for chemicals from skin care products to get into your blood stream. That is why we set out to develop a super effective, free of harmful chemicals skin care line… switching to LimeLife and not only are they looking better on the outside, they are healthier on the inside as well”.


These elegant bracelets starting at $14 have a touch of delicate polish and an uplifting message; promoting a lifestyle of optimism, positivity, mindfulness will delight those affirmation minded or not.

My imagine bracelet really helps me with my creativity.

Great shop to work with! Fashion Court was established more than 30 years ago making it one of Harbour Town’s earliest stores and they have had that once upon a time personal touch service ever since.

Click below to check out their Facebook page to see more information or
Call (843) 671-4710
147 Lighthouse Rd Ste G
Hilton Head Island, South Carolina


This is my favorite favorite planner, ever!

When I first read The Desire Map by Danielle LaPorte, I knew it would change the way I lived my life. “You’re not chasing a goal. You’re chasing a feeling.” When I read that, something shifted for me. Goals with soul. Totally transformational.

It keeps me straight and aligned with tasks that will bring me where I want to go . Even the hum drum daily tasks have a little more oomph because of this. And I love that there is a place to put bible verses and other influencing quotes.

Each prompt is designed to help you plan your day with more intention and SOUL. This is a radically different way to plan your life—designed to help you feel better every day you use it.


Here are some seasonal inspired scents, but what is great is my friend Wendy and I know our essential oils are good for mental and physical ailments, but particularly helpful with stress. Stress is also something many people deal with during the holidays. Check out our friend Stefanie Stavola’s collection and stay calm and healthy all year long.



Help your loved ones stay hydrated and protect the environment with this pretty vessel.

    • Odor-free, stain-free, clean tasting, extra-thick glass with real wood friction-fit lid
    • FDA food-grade silicone boot protects glass
    • Mouth is wide enough for ice cubes and easy cleaning
    • All parts are Certified BPA/bps free
  • Tumbler is dishwasher safe, hand wash lid

Woman Tying Measuring Tape Around Her Waist


And lastly, a program with a health coach can be an invaluable gift! For anyone who needs food & lifestyle guidance, my Private Coaching (SAVE $50 when you mention this blog post)! Getting  Truly Healthy & Happy Living  is a gift that will keep on giving.

Happy Holidays!
Lynne xo

Did you find this guide helpful? Please share it by clicking the buttons below.

Get ready to be fit and take back your power from the damaging diet industry! Click  the link to keep in touch and for a free copy of Tips For A Happy Holiday Belly.

Posted in Antioxidant Benefits, beta-carotene, Clean Eating, Health, Health Coach, Lifestyle, balanced, Mindful Eating, Nutrition, Roasted vegetables, Root vegetable,, Uncategorized, Weight Loss, Wellness

We’re Rooting For Variety


When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?

Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.

Why Eat More Root Veggies?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.

Which root vegetables do you eat most?
If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:

  • Beets contain an abundance of antioxidants and are highly detoxifying.
  • Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores.
  • Celeriac, also known as celery root, is rich in fiber and with a respectable amount of antioxidants.
  • Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
  • Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
  • Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
  • Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.
  • Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.

Excited to add more roots to your diet? Here’s a fun, easy recipe:

Roasted Root Vegetables

Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6

1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in other favorites, like squash)
extra virgin olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)

Preheat oven to 375 degrees.

Wash and dice all vegetables into bite-sized cubes.

Place in a large baking dish with sides.

Drizzle with olive oil; mix well to coat each vegetable lightly with oil. Sprinkle with salt, pepper and herbs.

Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

Continue reading “We’re Rooting For Variety”

Posted in Health Coach, Healthy Self Image, Lifestyle, balanced, Mindful Eating, Weight Loss, Wellness

The Serving Size Secret You Must Know

Woman Tying Measuring Tape Around Her Waist

Hello Friends,

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally- pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One? Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?
Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is intended to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

5 Tips to Kick Portion Distortion

  • Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
  • Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  • Chew well to aid digestion and give your brain time to register you’re full before you overeat.
  • Get enough water. Often we mistake thirst for hunger.
  • Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, salmon jerky,  or nuts.

Let me know what snacks you will start making handy in the comments.

xoxo, Lynne


Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a complimentary health coaching consultation with me today!

Get ready to be fit and take back your power from the damaging diet industry! Click for a free copy of 14 Loving Ways To Nourish Your Souland learn more about my unique approach to health coaching at

Are you interested in becoming an Integrative Nutrition Health Coach and starting a career you’ve always dreamed of? Click here to learn more!

Posted in Antioxidant Benefits, beta-carotene, Clean Eating, Fight Diabetes, Health Coach, Mindful Eating, Nutrition, Uncategorized, Wellness

Spirulina 101

                                                                                                                                       Image via Shutterstock

Are you wondering how all your favorite wellness bloggers make their chia puddings, smoothie bowls, and lattes that beautiful blue color?

It’s spirulina!

From IIN: This popular blue-green superfood has been dubbed one of the most nutrient-dense supplements on the market due to its health benefits. More recently, it’s taken the wellness world by storm – and for good reason!

Spirulina is a highly nutritious microalgae that contains plant-based protein, beta-carotene, iron, and many other essential vitamins and nutrients.

It has been shown to help a variety of health issues, such as high cholesterol, allergies, and diabetes. This superfood has been around for centuries, even as far back as the Aztecs, but spirulina became a hot topic more recently and now can be found in just about every juice and smoothie shop out there.

This powerhouse supplement is typically sold as a pill or powder and can be added to almost anything – in small doses, that is. The taste can be overpowering if you’re new to spirulina, so it’s best to try it in small amounts. Then you can gradually incorporate more into your diet as you get used to the taste. Many people choose to add spirulina to their smoothies and healthy homemade desserts and snacks for an extra boost of nutrition.

And here’s a great smoothie recipe from Integrative Nutrition Health Coach Laurie Lloyd to get started on including spirulina regularly!


  • 1.5 cups liquid, divided (your choice of filtered water, coconut water, or unsweetened almond milk)
  • 1 frozen banana
  • 1 cup frozen berries
  • 1/2 cucumber, peeled
  • 1 cup frozen riced cauliflower
  • 2 large handfuls baby spinach
  • 2 tsp spirulina powder
  • 1/2 pitted date
  • 2 scoops collagen powder


  1. Add one cup of liquid to a blender with all other ingredients.
  2. Blend on high until smooth, adding additional liquid as needed.

Have you tried spirulina before? If so, share your favorite way to use it!



Do you intend to lose weight, eat healthy, and feel fantastic? Make a plan to succeed by getting the support you need! As a Health Coach, I specialize in helping people make their own healthy changes.

Get ready to be fit and take back your power from the damaging diet industry! Click for a free copy of 14 Loving Ways To Nourish Your Soul and learn more about my unique approach to health coaching and schedule an initial complimentary consultation with me today at

Are you interested in becoming an Integrative Nutrition Health Coach and starting a career you’ve always dreamed of? Click here to learn more!

Posted in Body Positive, Clean Eating, Health, Health Coach, Lifestyle, balanced, Mindful Eating, Nutrition, Positive Thinking, Real Beauty, Self Image, Weight Loss, Wellness

Be Intentional To Reach Your Goals! Let’s Make It Happen!


Hello Beautiful Friend,

Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.”

Which one do you think is going to get healthy and feel great? Yep—the one who intends it.

Wanting is simply wishing you can have or do a particular thing. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!

The Fuel for Desired Results

The key to intention is action – try this to build your intention muscle:

  • Get clear on what you want. Create a vision board by gathering images and words that pertain to your goal, and gluing them onto a large piece of construction paper. Hang the collage in a spot where you’ll see it often. Another option for the tech-y is using an online service like Pinterest to create a digital vision board. Or a note taking app like Keeper or Evernote. Then set a reminder to check it out each day.
  • Do something to make your desire happen. Let’s say you want to eat four servings of vegetables a day. Your first action may be to go to a farmers’ market and purchase a few veggies for the week you can cook for dinner.
  • Celebrate your achievement! Don’t forget to congratulate yourself for meeting your goal.

How to Have a Great Day… Every Day!

Did you know that you can even set an intention to have a great day?

Rather than diving into your morning and hoping you’ll achieve your day’s big goal, why not take a moment and set yourself up for success?

Try this “Setting An Intention to Succeed” exercise used by professional athletes, speakers, politicians, and performers:

  • Upon waking, lie in bed and think about what you have planned for your day (or, find a quiet spot to sit and contemplate).
  • Think about your desired outcome. Take a deep breath and visualize yourself succeeding.
  • Replay your success several times in your mind.
  • Next, add other senses, including sounds, smells, and touch. For instance, as you replay your success, you now also hear the director offering you the gig, or you feel the physical sensation of your finger hitting the “send” button on your latest assignment.
  • Lastly, replay the scene again, adding emotions. Feel your elation at getting the part, or your pride at finally finishing your work.

You can perform An Intention to Succeed, throughout the day as desired.


Do you intend to lose weight, eat healthy, and feel fantastic? Make a plan to succeed by getting the support you need! As a Health Coach, I specialize in helping people make their own healthy changes.

Get ready to get fit and take back your power from the damaging diet industry! Click for a free copy of 14 Loving Ways To Nourish Your Soul and learn more about my unique approach to health coaching and schedule an initial complimentary consultation with me today at

Posted in Nutrition, Smoothie, Weight Loss, Wellness

Strawberry Lemon Italian Ice Smoothie


This dazzlingly mixed fruit puree from Superfood Smoothies by Julie Morris is a mighty refreshing summer treat. In the book it is named Strawberry Chamomile. I had to try it just because it had two of my favorite flavors in the title. However, my taste buds, say it reminds them of younger days when I scooped up frozen strawberry lemon Italian Ice into my mouth with that small wooden shaped spoon thing that came with the package.
I will be making this many times. Not just because it is delicious, but my picky friend and his not so picky teen children favorited it. Love it when I can pack nutrition in like this.

I made a cup of Chamomile tea the night before I planned to make this smoothie and made enough to store in the fridge to add to this Strawberry concoction. Morris writes, “The slightly sweet and floral flavor of chamomile is a gorgeous match for bright, juicy strawberries.”


2 CUPS Frozen Strawberries  – excellent source of vitamin C and manganese, and also contain decent amounts of folate (B9) and potassium. Very rich in antioxidants and plant compounds, and may have benefits for heart health and blood sugar control)

1/2 CUP Dried White Mulberries – They provide unusually high levels of protein and iron for a fruit, and are also a rich source of vitamin C, fiber, calcium, and antioxidants

1 3/4 CUPS Brewed Chamomile Tea (Chilled) – small amounts of calcium, magnesium, potassium, fluoride, folate and vitamin A

2 TABLESPOONS Freshly squeezed lemon juice – Lemons are very rich in vitamin C, and are also a decent source of potassium and vitamin B6.

2 TABLESPOONS Chia Seeds – loaded with fiber, protein, Omega-3 fatty acids and various micronutrients and antioxidants.

Sweetener, to taste (optional)

SUPERFOOD BOOST – For a vitamin C boost. Add 1/2 teaspoon of camu berry powder

Blend the strawberries, mulberries, tea, and lemon juice together until smooth. Stop the blender, taste, and add desired sweetener if needed. Add chia seeds, and give the blender a second quick whirl, just to mis the ingredients. (Incorporating the chia seeds at the end allows the smoothie to retain a smoother texture.)

Check out my website for more information and sign up for my newsletter and get a copy of  14 Loving Ways to Nourish Your Soul for free. You will find ways to take back your power body, mind, and soul!

Any questions, comments, etc, please let me know in the comments. I would love to chat

So long for now my friends. ❤

Posted in Body Positive, Health, Health Coach, Mindful Eating, Nutrition, Weight Loss, Wellness

What Am I Really Hungry For?


The first step to reaching our ideal weight is to find out WHY we eat when we’re not hungry. Being MINDFUL will do this. I know this is going to sound weird, but besides shedding pounds, we will learn so much about what is going on inside our heads and hearts. Next time you are headed to the refrigerator and realize that you are not hungry but really, really  want to gorge on those last six brownies topped with dark chocolate chips (my fav), HALT and ask yourself, what is going on with me? Why do I want to eat?

Much of the time what leads to overeating is not dealing with what bothers us. It could be stress at work, or the cute guy from the coffee shop who didn’t call or perhaps your  children’s rebellious behavior. Maybe the reason for eating is as simple as boredom, and reaching for tasty treats offers an exciting solution (at least for our taste buds).

However, at best it is a temporary high to fill a void. Shortly after, the same feelings pop up, with the addition of a  bloated pang of guilt. If you are hungry, eat, but make it special. Put it on a pretty dish, then really pay attention to what you are putting into your mouth. Eat without distractions around you — no cell phone, no TV, no computer, no books, no newspaper. MINDFUL eating is learning to use all your senses to get the most out food. Smell the food. Look at the colors of food. Think of where it came from. Think about how it feels on your lips and in your mouth. Savor the food’s taste, and chew deliberately.

Our lives are all super busy, but how about starting to PRACTICE mindful eating a little each day? Starting today, let’s listen to our bodies’ wisdom, instead of ignoring what we really need and stuffing our not-so-good feelings in that old ragged Gucci purse far back in the closet. Sometimes, things may get blown out of proportion, but being in tuned with our eating habits and what is going on with our hearts helps both our well-being and our waistline. Instead, Journal it out, give yourself a manicure, ring a old friend, go for a walk, work on that neglected project, pray, etc. Simply say: I am not going to let this baloney bother me! Most of all do not stuff it. When we face our troubling situations, we become stronger and satisfied.

Comments? thoughts?

I would love to share more, so click for MINDFUL eating inspiration, to get a free discovery session, and/or join free workshops.