Summer Reflections + Recipes You will love!

Summer Reflections🐠 🌸

Can you feel it ? The mornings are cooler, evenings come a little quicker, and there’s that hint of change in the air. The kids are back in school, traffic feels heavier, and suddenly the pace of life picks up.

Labor Day weekend ( end of Summer kick off) feels like a pause button. It’s the time where I look back on Summer—the warm sunshine, the shifting light, my favorite Summer seasonal foods, the long days and starry nights here on Kauai —and at the same time, start leaning toward what’s next. And if I’m honest, I don’t always know what’s next. Sometimes that feels exciting, sometimes a little unsettling. But either way, I try to give yourself the grace to just rest in that “not knowing.”( not easy for type A's !)

Rest is part of health, too. It’s not just sleep—it’s allowing yourself to step out of the rush, or into a new comfort zone and take a breath. It may feel uncomfortable at first, but often that’s where the "magic happens". We may not notice it right away, but it’s working in the background...can you hear it?

So take that pause this weekend. Enjoy your BBQ, smell the flowers, look at the stars, and welcome this new shift with a little curiosity, excitement, and a new fresh start into the next season. (more to come about that transition).

I’m sharing a few of my favorite recipes below—my Grilled Corn & Black Bean Salad that would be great for a potluck or BBQ and The Best Berry Crisp Crumble that is my new LOVE! — I hope you enjoy them.

IF YOU HAVE A SECOND PLEASE...there’s a super short poll below. Your feedback helps me bring more of what you truly want for your health, lifestyle, and life!

Many thanks and happy weekend,

---

BEST BERRY CRISP CRUMBLE

 This gluten free berry crisp is one of those recipes that feels like comfort but still stays light and wholesome. I just LOVE this one!!

---

GRILLED CORN AND BLACK BEAN SALAD

This delicious salad is versatile and can be customized with other fresh herbs, salad greens, and can be topped with crumbled feta or goat cheese.

---

I'd love your input!

Whole Body Beautiful is about more than food — it’s about supporting your whole self. To be the best I can be for you (and to help nourish your whole being), I’ve created a quick poll. It only takes a minute, and your feedback will guide me in shaping future newsletters and programs.

---

🌿 Your Next Step to Whole Body Wellness
I know we all have different needs—sometimes it’s just a gentle reset, other times it’s a bigger change. That’s why I’ve created four Whole Body coaching paths designed to fit real life, real goals, and flexible payment options—so you can choose the path that fits your life right now.

✨ Curious to see what feels right? Explore the programs →https://www.wholebodybeautiful.com/coachingservices

✨ Want to talk it through together? Book a free discovery call →]https://wholebodybeautiful.as.me/

☀️From Sun to Table: August’s Abundant Harvest

You know how August feels—long sunny days, warm evenings, and the markets are just bursting with the color of all of Augusts fruits and veggies. It’s like summer’s throwing us one last big party before fall slips in, and I am all in! This is when I stock up on all the good stuff—sweet corn, juicy peaches, crisp cucumbers, big watermelons, and that whiff of fresh basil that makes you want to put it on everything. Eating with the seasons isn’t just delicious; it’s our body’s way of getting exactly what it needs right now.

What Is in Season

Corn – Still at its sweetest, full of fiber and antioxidants like lutein for healthy eyes.
Watermelon – So hydrating, and packed with lycopene for heart and skin health.
Peaches & Nectarines – Sweet, juicy, and rich in vitamin A for healthy skin and eyes.
Tomatoes – Bursting with lycopene to support heart health and protect skin from sun damage.
Zucchini – Light and full of fiber for digestion support.
Peppers – Bright and crunchy, loaded with vitamin C for immune health.
Cucumbers – Cooling and hydrating with a crisp, refreshing crunch.
Eggplant – Deep purple skin means powerful antioxidants for healthy blood vessels.
Basil & Mint – Add instant fresh flavor while supporting digestion.

Preparing For What's Ahead

Eating with the seasons isn’t just about flavor—it’s about giving our bodies what they need for now and to prepare for what’s next. August’s foods are cooling and hydrating, helping us handle summer’s last big heat, while also adding  deeper colors and richer nutrients that help us naturally prepare us for the slower, more grounding season ahead. Isn't Mother Nature incredible? For example: antioxidants in tomatoes and peppers help protect our immune system, the fiber in corn and zucchini supports digestion, and the  sweetness of peaches and watermelon gives us quick energy while we soak up those last few long lovely sunny days. By adding in the best of what August has to share with us, we’re nourishing ourselves for today and building ourselves up for the months ahead.

---

With so much beautiful produce to choose from right now, and the weather is still warm, I wanted to share a couple of my favorite August salad recipes to eat with any meal or you could even jazz it up with some fish, tofu, tempeh, or chicken and make it your main!

They’re simple, fresh, and no heavy cooking, just quick prep and big flavor.  Let me know how you like them!

---

RECIPES OF THE DAY

 Grilled Peach, Tomato & Basil Salad 

This is the kind of summer recipe you just toss it together and let the flavors do their thing. The sweet grilled (or raw) peaches, juicy tomatoes, spicy arugula, fragrant basil, and the optional burrata are a match made in August heaven.

---

Grilled Zucchini & Corn Salad

A fresh and smoky salad that tastes like summer on a plate—perfect alongside grilled fish, chicken or tofu, or just on its own with crusty bread.

---

August only comes once a year, so I say let’s soak it all in—one juicy peach, one ear of corn, one sweet slice ( or 3) of watermelon at a time. I’d love to know what you’re cooking this month. Send me a note or share a picture of your favorite summer dish(just hit reply)—I might just feature it in an upcoming newsletter. Until then, keep your plate colorful, your water bottle full, and your days a little slower so you can enjoy this beautiful time!

If you’re ready to feel your best as we head into fall, now’s the perfect time to start. My upcoming Whole Body Beautiful programs are designed to nourish you—body and mind—so you can step into the season with energy and confidence. Click here for your FREE discovery session! or hit reply if you have any questions or want to say hello!

Enjoy these last moments of Summer and my readers on the other side of the world, get your recipes ready because Summer is coming your way!

 In Health
Lisa Mindel CHHP
Lisa@wholebodybeautiful.com
310 480-2559

Finding Your Calm: It's as Simple as this (Copy)

A wonderful wedding, a National board exam, and yes—a serious tsunami warning.
This month has been a whirlwind of emotion, deadlines, and curveballs. I’ve felt like my calendar was bursting at the seams and my brain had about 37 tabs open at once.

And somehow—when each door closed—I’ve found the most unexpected place to feel calm and grounded:
Weeding my garden.

There’s something oddly peaceful about it.
One weed at a time. No big thinking, no screens, no pressure. Just quiet, repetitive movement. Like a zen master raking the sand—only with more mosquitoes and that grounding dirt!

After months of living at full tilt, I realized my nervous system was craving something simple. Tactile. Present. Weeding and getting my hands in the garden gave me a pause I didn’t even know I needed ( well ok, yes I did).

---

Turns out ( you know I have to mention this !) spending time weeding , planting, or working in your garden or property isn’t just calming—it’s also good for your health. Studies show that being outdoors, even for a few minutes, can lower cortisol (your stress hormone), support better sleep, and improve mood. Movements like bending, reaching, and pulling are a form of light exercise (yes they are) that supports your mobility, circulation, and works some of those muscles that we need for daily life. There’s also something satisfying about clearing space and seeing instant results—it’s a little mental ( and physical) reset you can see and feel.

In honor of that grounded green feeling, I’m sharing something light and lovely you can make right in your blender: a refreshing Garden Reset Juice. It’s a hydrating mix of cucumber, apple, spinach, lemon, ginger, and a few more goodies, and just a touch of sweetness. Nothing fussy—just clean, cooling greens to bring you back to yourself and to the garden! This tastes so good after a good weeding session ( or any Summer day)

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.”
—Etty Hillesum

🥒 Garden Reset Juice (Blender Recipe)
Cool, calming, and packed with gentle greens—this easy juice is your go-to for a light hydrating, refresh and clear mind and body!

Get it HERE !

---

Wow is it August already?

Ready to peel back a few layers and get ready for the next season?
Sometimes, it’s not about more willpower—it’s about the stories we’ve carried for years. The ones that hold us back, keep us stuck, and whisper old beliefs that no longer serve us. What if you could gently shift those patterns, one small step at a time? You are not broken, and you're not failing. You’re human—and you're also 100% capable of creating change. If you're curious about what that next step might look like, I’d love to walk with you!

Here’s to slowing down, even for just a moment. 🌿 like Leo!

Enjoy your weekend in the weeds,

🌿 New Coaching Packages for Every Season of You!

Whether you’re starting fresh or ready for a full transformation, my signature Whole Body programs are designed to meet you where you are. With four flexible options—Reset, Enhance, Thrive, and Transform—you can choose the level of support that fits your goals, your schedule, and your season of life. Each program includes practical tools, real-life guidance, and simple payment plans to make your wellness journey manageable and meaningful.

---

Why You Need These✨10 Positive Emotions For Your Mind and Body

What if something as simple as a little more gratitude, joyfulness combined with a few delicious foods (and my Blissful Boost Smoothie below) could help you live longer, think more clearly, and even strengthen your immune system?

It turns out, it can.

According to researcher Dr. Barbara Fredrickson, most of us are walking around with less positivity than our bodies and brains actually need. In fact, she found that over 80% of people experience fewer positive emotions than what's considered the "optimal ratio" for well-being. And this may be what is quietly fueling the rise in chronic stress, burnout, and health conditions that are now becoming all too common in everyday life.

But the good news? We can change that—starting with just a few small shifts. Take a look at these 10 emotions that not only feel good but also better our overall health, wellness, and longevity!

🌿 Top 10 Positive Emotions That Boost Your Health

Here are 10 uplifting emotions that do more than just feel good—they do good for your body and mind:

1. Joy – Sparks creativity and motivation

2. Gratitude – Lowers blood pressure and boosts relationships

3. Serenity – Calms your nervous system

4. Interest – Keeps your brain sharp and engaged

5. Hope – Builds resilience during hard times

6. Pride – Reinforces self-worth and growth

7. Amusement – Relieves tension and increases connection

8. Inspiration – Encourages purpose and action

9. Awe – Expands perspective and reduces stress

10. Love – The most powerful of all—it combines many of the above!

These emotions act like nutrients—feeding your body, balancing your mood, and even improving your long-term health.

“Even a single positive emotion can shift our perspective, rewire our brain, and change the day.”
– Inspired by Barbara Fredrickson

🥑 Eat to Feel Good: Mood-Boosting Foods

Yes, thats right...you really can choose foods to create your way to a better mood! Certain foods help your brain produce feel-good chemicals like serotonin and dopamine, while also calming inflammation and balancing blood sugar. Try adding a few of these to your day. How many do you eat now daily?

• Leafy greens (like spinach and arugula) – Full of folate, which supports mood regulation

• Berries – High in antioxidants that protect the brain from stress

• Omega-3-rich foods (salmon, walnuts, chia seeds) – Help ease anxiety and depression

• Dark chocolate (70% or higher) – Boosts endorphins and contains magnesium 

• Fermented foods (like yogurt, kimchi, or sauerkraut) – Support gut health, which is closely tied to emotional well-being

• Bananas – Rich in vitamin B6 and natural sugars for a gentle lift

• Green tea – Calming and focus-enhancing thanks to L-theanine

🌸 Pro tip: Try combining a few of these into a beautiful smoothie ( like my  Blissful Boost Smoothie below, or a simple salad. 

Since it is my birthday I may even add a candle on top!

---

🧡 Blissful Boost Smoothie

Serves 1 – Naturally mood-boosting and full of stabilizing energy.

Ingredients
1 cup unsweetened almond milk (or any nut/ non dairy milk)
1 small frozen banana
½ cup frozen blueberries ( and a few for on top)
1 small handful baby spinach
1 tablespoon almond butter or PB
1 tablespoon ground flaxseed
½ teaspoon cinnamon
1 teaspoons raw cacao powder (for a little bliss boost) or add cacao nibs on top. 

Instructions
Blend all ingredients on high until smooth and creamy. I like to pour my smoothie in a pre-frozen tall glass, a hydro flask, or a Yeti cup. Sip slowly, breathe deeply, and feel the good settle in.

🌿 Pro Tip: Add a scoop of plant-based protein for an extra brain and body boost.

Get My Blissful Boost Smoothie Recipe to print here

---

🌟 Ready to Feel Better, Brighter, and More You?

If you're curious about how to bring more of these positive practices into your everyday life—body, mind, and spirit—I'd love to talk with you.

I’ve created four new programs rooted in positive psychology and whole-body wellness to help you feel stronger, lighter, and more aligned with your the life you are ready to live!

Let’s grow something beautiful—from the inside out.

---

From Weddings to Wellness: Why Connection Matter

What a week it's been. We just had a small, sweet wedding at our home for our daughter Lily. If one has planned a wedding before you know how it takes a bit of time, no matter how big or small and how it takes a village to bring it all together. The love and connection is ever present and what made it even more special was getting to meet Eddy's side of the family for the first time. Most of us had never met before, but over a few days of stories, memories, food, and new fun experiences, we started building what felt like the beginning of a brand-new branch of family—and a reminder that connection can start in the most simple ways, when we’re open to it.

It got me thinking about how important connection is for our total well-being— mentally and physically. Strong social connections have so many benefits to our lives.  Connection and friendship reduces our stress levels, anxiety, depression, helps our sleep, increases our happiness hormones, boosts our cognitive function and even helps lower our risk for chronic diseases and premature death. But more than that, it helps us feel like we are part of a bigger picture. More than just ourselves!

Building and maintaining positive relationships is a fundamental aspect of holistic well-being. A strong social circle can also provide support, encouragement, and a sense of belonging. We all need that! 

Let's look at  some ideas to cultivate and enrich these connections.

7 Ways to Build a Supportive Circle

1. Be Yourself.
You don’t have to be perfect. When you show up as the real you, it makes room for honest, heart-centered connection.
Pro Tip: Try sharing a small truth—something real that helps others see the you behind the surface.

2. Focus on the Good Ones.
It's not about how many people you know—it’s about who really shows up for you.
Pro Tip: Pour your energy into friendships that feel kind, balanced, and true.

3. Talk and Listen.
Good connection means sharing, but also really listening.
Pro Tip: Next time you're with a friend, try asking something thoughtful—and just listen.

4. Follow Your Interests.
Joining a book club, a walking group, or volunteering for something you care about can help you meet like-minded people naturally.
Pro Tip: Think of what lights you up—then look for ways to do that with others.

5. Mix It Up.
Being around people with different experiences can be deeply enriching.
Pro Tip: Reach out to someone who sees the world a little differently—you might both grow from it.

6. Be the Friend You’d Want.
Support goes both ways. Reach out, check in, offer a kind word—and don’t be afraid to ask for the same when you need it.
Pro Tip: A quick “just thinking of you” note can mean more than you think.

7. Protect Your Peace.
Boundaries keep relationships healthy. It’s okay to say no, ask for space, or protect your energy when needed.
Pro Tip: If something feels off, check in with yourself—your feelings are valid.

---

Want to Feel More Connected This Week? Try This:

• Plan a short walk or coffee with someone you enjoy

• Text or call someone just to say thank you

• Be fully present in your next conversation—no distractions

Connection doesn’t have to be big or complicated. It often starts with small, meaningful moments—just like we had at the wedding.

Take care of your heart and your circle. One gentle step at a time.

With warmth 💛

If you'd like to talk about how Health Coaching can enrich your life, health and wellness with connection, reach out! I'd love to hear from you.

Summer Fun Recipes!

🌿 The season of sunny days, flip-flops, summer dresses, and garden-fresh flavors is almost here—but why wait? I’m sharing a few of my favorite simple summer recipes to help you ease into the warmth feeling healthy, hydrated, energized, and ready for more. These dishes are cool, quick to make, and totally manageable—even on your busiest days . So for all my radiant readers out there who say there is no time...these are for YOU!

Let this be your soft, sunny start to the Summer. Because when food feels this fresh and easy, health happens without the stress.

 Try these 4 favorites. There will be more to come...I promise!

If you'd like to talk about how YOU can incorporate your Whole Body Health, inside and out ....let's talk about it.

🍅 Whole Body Gazpacho
Chilled, vibrant, and packed with summer veggies—this refreshing soup is like a salad on a spoon. Pro Tip: Let it sit in the fridge for a few hours (or overnight!) to let the flavors enhance. It’s even better the next day.

🍉 Watermelon Whip
Light, frosty, and naturally sweet—this hydrating drink tastes like a summer slushy without any added sugar. Pro Tip: Use frozen watermelon chunks for a thicker, slushier texture—no ice needed and no watered-down flavor.

🥬 Chickpeas in Radicchio
This one’s a crunchy, protein-packed beauty that comes together in minutes. Great as a light lunch or easy appetizer. Pro Tip:
Lightly massage the radicchio with a touch of olive oil to soften the bitterness and make it easier to fold or layer.

🍌 Nice Cream  Move over Ice Creme!
A creamy, dairy-free treat that’s forever customizable—perfect for those hot days or nights when you want something sweet and creamy but light, healthy and refreshing. 

Pro Tip:
Blend frozen banana with a splash of plant milk until creamy, then swirl in fresh berries, nut butter, or a few cacao nibs for a fun twist.

---

🌞  Sometimes the simplest recipes are the ones that bring the most joy and the most nourishing ( in so many ways)

Keep it cool, keep it easy, and let your Whole Body feel beautiful!

P.S. Let me know if you would like me to discuss in my upcoming newsletters a health topic, recipe, or anything else you may have on your mind! I am here for YOU! Just press reply.

Keeping chill,

🌟 Explore My New Whole Body Programs

Flexible support, real-life tools, and payment plans—tailored to meet you where you are.

---

🌿 New Coaching Packages for Every Season of You!

Whether you’re starting fresh or ready for a full transformation, my signature Whole Body programs are designed to meet you where you are. With four flexible options—Reset, Enhance, Thrive, and Transform—you can choose the level of support that fits your goals, your schedule, and your season of life. Each program includes practical tools, real-life guidance, and simple payment plans to make your wellness journey manageable and meaningful.

☀️ The Secret Behind Summer Cravings

Hi my beautiful friends,

Ever notice how your body naturally craves more fresh, raw, hydrating foods in the summer? That’s not just a coincidence.

These foods have a cooling effect on the body—like an internal air conditioning. Their lightness, along with the high water, fiber, and vitamin content, helps your body stay balanced in the heat.

And since you’re getting more natural energy from sunshine and time outdoors, you don’t need heavy, dense foods to keep going. Light, hydrating, and fresh is the key for feeling your best this Summer.

That’s why summer is the perfect season to build bright, refreshing foods into your routine. One of my favorites, and easiest ways is a big salad. Just toss together a base of some leafy greens, crisp veggies, tomatoes from the garden, herbs, and a light dressing for a meal that cools you from the inside out.

Add in different proteins like beans, seeds, tofu, or grilled fish—and don’t be afraid to grab a new veggie from the market to play with.

Here’s a simple salad-building formula:

🌿 Leafy greens like romaine, arugula, kale, spinach, or a mix
🥒 Veggies like cucumber, radish, tomatoes, sprouts, and carrots 
💚 Herbs like mint, parsley, or basil
🌱 Protein like chickpeas, tofu, grilled chicken, fish, shrimp, and seeds
🍋 A light dressing with lemon juice, olive oil, sea salt

Pro Tip: Pick up a new veggie at your farmer’s market and build your salad around it. Check out my recipe below!

🤸🏼🤓 Mind and Body Focus:

We spend most of the year moving fast—physically, mentally, emotionally. And it’s easy to get stuck in the same routine, either because it’s comfortable or because change feels a little scary. But doing the same things over and over can leave us feeling stuck and in a rut that is hard to get out of.

🧠 Did you know : fear and excitement actually feel the same in your body. It’s your mind that decides if it’s “scary” or “exciting.”

So what if you started calling it excitement instead? That little shift can open a door to something great.

What’s something you’ve always wanted to do?

✨ Try paddleboarding or kayaking
✨ Sign up for a dance class
✨ Explore a nearby town or trail to hike
✨ Learn to cook a new dish with your family and friends
✨ Or simply read a good book in the sunshine

It doesn’t have to be big—just new to you. Trying new things not only boosts your energy and mood, but it also helps you rely less on artificial boosts like caffeine and sugar.

Want to talk about it? Book a free chat with me HERE
New adventures = vibrant health, better focus, and more fun.

🥗  ONE OF MY FAVORITE SUMMER RECIPES

My Cold Slaw recipe is bursting with vibrant veggies and a crispy crunch that helps cool your body from the inside out. It’s simple, satisfying, and a perfect way to enjoy the warm Summer while staying cool. Make sure there are left overs! This is perfect for a BBQ or added into your Summer salad mix!

CRUNCHY CREAMY COLD SLAW

Stay cool, refreshed, and satisfied with every crunchy bite.

💛 Forward to a Friend

Know someone who could use a little sunshine and inspiration? Forward this to them—because health, joy, and adventure are even better when shared.

In health and joy,

Exciting News! 4 NEW Whole-Body Programs to Help You Feel Your Best!

Hi ,

I have some exciting news! 

You’ve been asking for deeper support—and it’s here.

To celebrate National Women’s Health Month, I’m thrilled to share four brand-new Whole Body Beautiful programs, created just for women who are ready to feel better, live well, and take back control of their energy, nutrition, well-being, and overall health.

These programs were designed to meet you where you are—with guidance that’s supportive, empowering, and achievable.

And to celebrate? I'm offering a limited-time coupon to help you get started.

Use code: WHM25 at checkout 
for a special savings on any of the four programs until June 30th

Each program includes:
✓ Whole-body wellness support tailored for women
✓ Flexible payment plans to fit your life
✓ Nutrition, lifestyle, and mindset tools you can actually use
✓ A full bundle of resources: recipe book, journal, snack list, grocery guide & more
✓ The freedom to move at your own pace—with guidance when you need it

Ready to feel more like yourself again?

---

To your health,

YOUR NEXT CHAPTER STARTS HERE!

 "Every journey begins with one small step— and the choice to put yourself first is the most powerful one you can make."

Celebrate You 🌸 Feel-Good Recipes for a Radiant Summer Energy

Happy Mother's Day !

I LOVE Summer, and this one is all about rejuvenation, color, and a Love for fresh new energy—and your food is one of the primary ways to get there!

You know what? food does more than just fill you up, it carries an energy in its color, taste, smell, and the way it intrinsicly works in your body. Bright red tomatoes cool and protect your skin in the sun. Deep greens nourish and refresh. Juicy colorful fruits hydrate and energize. Every color has a job, and every meal is a chance to support your body and all its functions.  It's up to YOU to be the pilot and take the right path and make those right choices.

After a hibernating Winter, and a blooming Spring, Summer is the perfect time to reset your body with meals that feel alive—fresh, colorful, and full of purpose. You don’t need to overthink it. Just choose foods that look like they came from nature, not a package.

 To help you start your Summer refresh, I've included below a few of my NEW Summer recipes to help you along the way! Let me know how you like them!

Let’s keep it easy and radiant and bring in more of that fresh, feel-good energy you need and deserve.

In health and vitality,

Lisa

SUMMER PEACH,TOMATO, AND BASIL DRIZZLE SALAD

Sweet, juicy peaches and sun-ripened tomatoes bring color, hydration, and antioxidants. This salad is pure summer on a plate.

Elevate Your Mind: The Powerful Connection Between Physical Activity and Mental Health 🌟

Movement is more than a workout—it's a gift to your whole self. You don’t have to run marathons or hit the gym daily. Just a little bit of gentle movement can work wonders. It lifts your mood, softens stress, and gives your mind the same loving care you offer your body. Let’s explore how even small steps can bring big benefits.

1. Mood Enhancement:

Exercise triggers the release of endorphins, you know those "feel-good" hormones! These natural mood boosters can alleviate symptoms of anxiety and depression, leaving you with a sense of well-being and positivity. We LOVE these.

2. Stress Reduction:

In the midst of life's challenges, physical activity acts as a stress-buster. Whether it's a brisk walk, a jog, or a yoga session, movement helps reduce cortisol levels, the hormone associated with stress. If it feels tough to get started, try adding 10 just minutes a day.

3. Improved Sleep Quality:

A good night's sleep is a key part of maintaining mental health. Regular exercise has been linked to improved sleep quality, helping you wake up feeling refreshed and ready to face the day (while getting that 15 minutes of sunlight)

4. Enhanced Cognitive Function:

Physical activity stimulates the brain, leading to improved cognitive function, sharper focus, and enhanced creativity. It's like a workout for your mind! Keep that brain active.

5. Boosted Self-Esteem:

Engaging in regular physical activity contributes to a positive body image and boosts self-esteem. Achieving fitness goals, no matter how small, can have a profound impact on your self-perception.

You don’t have to do it all—just start where you are.

You don’t need a rigid routine—just small, consistent steps that fit your life. Here are some simple, heart-centered ways to welcome movement into your day and nurture your mind while you're at it.

1. Find Joy in Movement:

Choose activities you enjoy, whether it's dancing, yoga, hiking, or playing a sport. Making exercise fun increases the likelihood of it becoming a sustainable part of your routine.

2. Create a Consistent Schedule:

Establish a regular exercise routine by scheduling it into your calendar. WRITE IT DOWN! Consistency is key to long-term mental health benefits of physical activity. Even better, find an exercise buddy and help hold each other accountable, and so much fun!

3. Mix It Up:

Variety keeps things interesting. Incorporate a mix of aerobic exercises, strength training, and flexibility exercises to provide variety for that mental boost.

4.Little Goes A Long Way:

You don’t have to workout for hours a day to experience a mental boost from movement. Even 10 minutes a day can make a difference - give a try and see how much better you feel. A little boost is better than nothing!

In health and happiness,

---

Watermelon Mint Cooler

Two of my FAVORITES mixed together to make you feel cooler, lighter, fresher and hydrated.

Eat for Calm, Not Chaos!

Have you ever felt weighed down, achy, or foggy for no clear reason? That might be inflammation talking. While it’s the body’s natural way of healing, when it sticks around too long, it can throw everything off—your energy, your mood, even your digestion. The good news? What you eat can help calm the chaos and bring your body back into a non-inflammatory balance.

Your body is smart.
When you get a cut or a scrape, it rushes to the scene to heal you, that redness and swelling? That’s inflammation doing its job. But when the “fire trucks” don’t leave, the constant alarm can wear your body down. The same thing can happen with food. When we eat a lot of processed, sugary, packaged, or fried foods, the body treats them like something is wrong—sending out inflammation signals again and again. Over time, that can lead to fatigue, aches, bloating, skin rashes, and even chronic illness.

Why does your body treat certain foods like an injury?
It’s all about protection( remember that smart system of ours).Highly processed or sugary foods confuse the immune system. They can spike blood sugar, irritate the gut lining, or introduce harmful compounds like trans fats or additives. Your body sees these changes as a threat—like something it needs to clean up or fight off. But if that keeps happening day after day, the protective response turns into something that actually wears you down, inside and out!

        How Inflammation may be showing up

• fatigue that doesn’t go away with rest

• brain fog or trouble focusing

• bloating or digestive issues

• joint stiffness or body aches

• skin flare-ups like rashes or breakouts

• frequent headaches

• mood swings or feeling “off”

• trouble sleeping

• feeling swollen or weighed down

• stubborn weight gain

 Foods That Help Calm the Storm:

Here are some foods your body loves when it needs to cool down and heal= De-flame!

Fruits:
blueberries, strawberries, oranges, cherries

Vegetables:
leafy greens (spinach, kale), broccoli, Brussels sprouts, sweet potatoes

Healthy Fats:
avocado, olive oil, walnuts, flaxseeds, chia seeds

Proteins:
wild salmon, sardines, lentils, beans, organic chicken

Herbs and Spices:
turmeric, ginger, garlic, rosemary, cinnamon

Extras:
green tea, dark chocolate (70% cacao or higher), fermented foods like sauerkraut or kefir

Healing inflammation isn’t about being perfect—it’s about making more calming, nourishing choices over time and of course consistency!
Even small changes in what you put on your plate can bring big shifts in how you feel. 🌿

My Simple Anti-Inflammation Plate

Ingredients:
2 handfuls of baby spinach or mixed greens
½ cup roasted sweet potatoes (cubed)
4 oz grilled wild salmon (or organic chicken or lentils for a plant-based option)
½ avocado, sliced
1 tablespoon pumpkin seeds
Drizzle of olive oil and a squeeze of lemon

Instructions:
Fill your plate with a bed of greens. Top with roasted sweet potatoes and your choice of protein. Add avocado slices and sprinkle with pumpkin seeds. Drizzle with olive oil and fresh lemon juice. Enjoy with a cup of green tea or a few berries on the side for a complete, calming, de-flaming meal!

Pro Tip:
Roast a batch of sweet potatoes and grill extra protein at the start of the week to make anti-inflammatory plates easy anytime!

Enjoy,

WHY HEALTH COACHING?

Is your inner voice screaming for attention all of a sudden? Has your doctor flagged rising numbers that are near or over where they should be? Is your weight creeping up or even down, cutting into your energy, making it harder to get through everything you'd like to do in a day?

Are you being told, "That's just what happens when you get older"?

What if I told you my clients are living, thriving proof that it is not too late, not the end of the world, and not how it's supposed to be?

My new calendar is up! 

Schedule a free Discovery Call today !

---

The Secret's in the Simplicity: Blue Zone Living

What if thriving into your 90s and beyond wasn’t about doing more, but living differently—on purpose, with joy, and with others by your side?

In five unique regions around the world, people are living longer—and better. These are the Blue Zones: Okinawa in Japan, Ikaria in Greece, Sardinia in Italy, Nicoya in Costa Rica, and Loma Linda in California. Despite their cultural differences, the people in these regions share something powerful in common: long, vibrant lives filled with purpose, community, and simple pleasures.

Here’s what researchers discovered: it’s not about perfection or strict routines. It’s a collection of everyday choices—done consistently—that add up over time. Consistency is key!

They eat mostly plants, especially beans ( check out my recipe below) whole grains, and garden vegetables . They move their bodies gently throughout the day—walking to see a friend, working in the garden, or preparing meals by hand. They feel deeply connected—to their purpose, their neighbors, their faith, and to something greater than themselves. The word that comes to mind is BALANCE!

And here’s the heart of it: they prioritize joy. They laugh often, eat slowly, and take time to rest and connect. These aren't just habits—they're part of a lifestyle that supports the whole body and soul.

A few ideas to sprinkle into your week, Blue Zone style:
— Walk after dinner, phone-free, and notice the sky.
— Eat one meal this week with beans as the star.
— Call or visit someone you love, just because.
— Find five minutes to sit quietly and breathe.
— Cook something simple and nourishing—and share it.

Want a delicious place to start? Try my recipe below.

---

Sardinian Tomato and White Bean Salad

This fresh salad is inspired by the long-living ( Blue Zone) families of Sardinia, where beans are a daily staple and herbs like basil grow in every backyard. 

---

WHY HEALTH COACHING?

Is your inner voice screaming for attention all of a sudden? Has your doctor flagged rising numbers that are near or over where they should be? Is your weight creeping up or even down, cutting into your energy, making it harder to get through everything you'd like to do in a day?

Are you being told, "That's just what happens when you get older"?

What if I told you my clients are living, thriving proof that it is not too late, not the end of the world, and not how it's supposed to be?

Schedule a free Discovery Call today !

Fresh Starts Begin in the Garden🌿

Did you know, in all the Blue Zones of the world ( geographic regions where people live the longest/centenarians ) one of the things they have in common is working daily in their vegetable gardens, which involves low a intensity movement not to mention the mental benefits! (more on the Blue Zones next week).

Have you noticed, Spring has a way of waking us up?—buds bloom, colors are emerging, and the air just feels a little lighter and fresher. It’s also a beautiful time to check in with yourself. Are you feeling weighed down? A little disconnected from your intrinsic motivation? Are you ready to shed what doesn't serve you 

One of the most grounding (and uplifting) places to begin is right outside—or even in your kitchen window. Starting a small garden can be a simple, powerful way to reconnect with your health, your food, and yourself. And no, you don’t need a green thumb or a big backyard. Just a little curiosity, a pot of soil, and a fresh start. Let's GO!

🌱 1. The Garden as a Place of Renewal

There’s something special about digging in the dirt and planting something new. It connects us back to nature, back to ourselves. Starting a small garden—whether it’s a few pots on your porch or herbs by the window—can help reduce stress, improve your mood, and give you a sense of purpose. It’s not just about the food. It’s about what it does for your body and mind.

Pro Tip: Just 20 minutes a day of light gardening can lower cortisol and boost feel-good hormones like serotonin. Added bonus points for some Vitamin D!

🍓 2. Fresh Food Grows Better When You Do

When you grow even a little of your own food, you’re more likely to eat it—and that means more color, fiber, and nutrients in your meals. Spring greens, herbs, radishes, tomatoes, and strawberries are all easy starters. These foods support digestion, boost your immune system, and give your body the energy it’s been asking for.

Pro Tip: Start with just 2–3 plants you enjoy eating. Basil, mint, cherry tomatoes, and lettuce grow quickly and easily in pots.

🧺 3. From Garden to Plate—Make It Part of Your Wellness

Growing your food also adds meaning to your meals. You’re not just nourishing your body—you’re feeding your effort, your self care, your intention. Picking fresh herbs or veggies you planted yourself makes you feel proud and present. That’s what health and wellness is all about, balancing all the layers.

Pro Tip: Build a simple weekly ritual—like a Sunday garden harvest or a weekly fresh picked lunch with friends—to connect your food, mood, and your health.

"To plant a garden is to believe in tomorrow" -Audrey Hepburn

---

Wellness doesn’t have to be complicated. Sometimes, it begins with planting a seed—literally. Growing even one or two fresh things can shift how you feel, eat, and care for yourself.

So, ask yourself: What would it feel like to grow something good—for your body, and for your soul?

Let this be your fresh start this season 🌿

---

Would you like to discuss more about your longevity, energy, nutrition, or your next steps to achieving what is possible? Take a look at my new calendar and schedule a free DISCOVERY CALL

🥗 Spring Garden Quinoa Bowl with Lemon-Herb Drizzle

This colorful bowl brings the garden to your plate—loaded with greens, herbs, and bright citrus. It’s the perfect way to enjoy what’s fresh and feel energized.

Lighten Up: 4 Easy Homemade Dressings for Spring & Summer

Time to Lighten Up

Spring is a season of fresh starts, and that includes what’s on your plate. As the days warm up, our bodies often crave lighter, more hydrating foods—think leafy greens, crunchy veggies, juicy fruits, and cooling herbs. These seasonal foods are full of vitamins, fiber, and antioxidants that help support digestion, boost energy, and brighten your skin from the inside out.

One of the simplest ways to bring these ingredients to life? A light, homemade dressing. Each of the four below is full of fresh flavor and nourishing ingredients—and they take just minutes to make. Perfect for tossing with salads, drizzling over grain bowls, or dipping with veggies when you need a little something.

Here are 4 of my favorites! (Recipe link to them all is below)

Delicious Dijon Vinaigrette
A little tangy, a little sweet, this classic vinaigrette wakes up any salad with the zip of Dijon and a hint of maple. It’s rich in heart-healthy fats and works wonders with spring greens, roasted asparagus, or even spooned over grilled chicken or lentils.
Pro Tip: Make a double batch—it gets better as it sits!

Apple Cider Dressing
Light, bright, and a little zingy—this dressing brings out the best in crunchy spring veggies like radishes, cabbage, and snap peas. Apple cider vinegar supports healthy digestion and may help balance blood sugar, making this a feel-good favorite for everyday meals.
Pro Tip: Shake it up with a spoonful of tahini or mustard for a creamier twist.

Creamy Cilantro Dressing
Creamy, vibrant, and full of fresh herbs, this avocado-based dressing adds a silky texture and a burst of flavor to any bowl. Cilantro helps support detoxing , while avocado brings in healthy fats that keep you feeling satisfied.
Pro Tip: Try it as a dip for veggie sticks or spooned over grilled corn and black bean salads.

Sesame Vinaigrette
Nutty, savory, and a little bit sweet, this sesame vinaigrette brings an Asian-inspired flavor to your plate. Toasted sesame oil adds depth and flavor, while rice vinegar and a splash of tamari keep it light and balanced. It pairs perfectly with cucumber salads, shredded cabbage, or grilled tofu.
Pro Tip: Drizzle it over a bowl of quinoa, greens, and edamame for a quick, balanced lunch!

Let the Season Inspire You 

These dressings are more than just condiments—they’re little invitations to eat with the season and give your body the freshness and lightness it craves this season. As you start reaching for lighter meals, take a moment to pause, prep a jar of dressing ( make extra), and enjoy the beautiful simplicity of spring and summer food.

Which one will you try first? Or will you mix up all four and have them ready to go in your fridge? Let me know your favorite!

Bon Appetite,

---

Give your greens a glow-up with these nourishing, seasonal dressings!

💛 Spring Cleaning for Your Body & Mind—What Needs to Go?

Happy Spring my friends! 
Don't you feel at times that Winter has a way of dulling things down—our routines, our plates, even our energy. But now, the earth is waking up again, and so are you.

Spring isn’t just about cleaning out closets and organizing that pantry     (but I hope you did). It’s a time to shed what no longer serves you—mentally, physically, and emotionally—and finally welcome in some fresh energy, vibrant colorful foods ( think rainbow), and a renewed sense of balance.

Let’s breathe life back into your body, mind, and your plate! 

Here are a few tips for you that I commit to each Springtime!

Clear Out the Clutter (Inside & Out)

Do you ever feel when a room, kitchen, or your home is filled with too much "stuff" it feels overwhelming and you feel on edge?  Well, a cluttered mind and body can weigh you down and keep your head spinning. Ask yourself:
✨ What habits, thoughts, or foods make me feel tired and unproductive?
✨ Where can I create more lightness—physically and emotionally?
✨ What do I need more of ( or less of) to feel truly light and get that Spring back into my step ?

Spring is the perfect time to clear and make space—whether it’s saying no to draining commitments, releasing negative self-talk, clearing out your physical space, or letting go of foods that zap your energy. You will be amazed at the difference you will feel.

Bring Color Back to Your Plate

Winter meals tend to be warm, cozy, and often neutral-ish in color. They do have their benefits for sure, but spring calls for bright, fresh, and nutrient-packed foods that naturally will boost your energy and mood. Think of the rainbow when combining the foods for your meals. Remember every color not only looks beautiful on your plate but also has a specific health benefit to your beautiful body! 

🌿 Greens for Renewal – Leafy greens like spinach, arugula, and fresh herbs support detoxification and digestion.
🍓 Bright Berries for Antioxidants – Strawberries, raspberries, and blueberries add color and help fight inflammation.
🥕 Orange & Yellow for a Glow – Carrots, bell peppers, and mangoes provide skin-loving beta-carotene and vitamin C.
💜 Purple for Longevity – Beets, purple cabbage, and blackberries nourish the brain and heart.

Pro Tip: Build your meals like a spring garden—colorful, vibrant, and full of life! ( and take a picture for me)

Refresh Your Mindset & Movement

Spring energy is all about reawakening and renewal. Shake off the sluggishness by adding more joy and movement into your day.

💛 Try Something New – A fresh morning routine, a different walking path, or a creative hobby ( art, quilting, gardening) can shift your energy.
🧘‍♀️ Move for Energy, Not Punishment – Gentle stretching, outdoor walks, Tai-Chi, or dance sessions can lift your mood.
📝 Declutter Your Thoughts – Journaling, deep breathing, or simply unplugging from screens ( especially at night) can create mental space.

A Simple Spring Ritual to Start Today

🌼 Pick one thing—whether it’s a colorful meal, a new habit, or a mindset shift—to welcome in fresh energy this week. Small changes bloom into big transformations.

Here’s to a fresh start, a vibrant plate, and feeling alive again. 💛

---

Lisa's Detox Soup

This Green Detox soup will help keep you feeling light and healthy during any season and is a great addition to your diet, especially if you find yourself feeling sluggish, run down, and tired. I even enjoy it cold!

Reclaiming Your Energy!

You give so much—now it’s time for YOU to recharge!

Somewhere between taking care of everything and everyone, your energy got lost in the shuffle. Maybe you wake up already exhausted, rely on caffeine to push through, or feel drained before the day is even halfway over. If this sounds familiar, you’re not alone. Many women in the mid or later part of life experience energy dips that go beyond just “getting older”—they’re often a sign that your body needs deeper support.

The good news? You don’t have to run on empty. By understanding what’s depleting your energy and making small, intentional shifts, you can start feeling stronger, more balanced, and more like yourself again.

What’s Draining Your Energy?

Feeling low in energy isn’t just about how much you sleep (though that matters too!). Many daily habits and stressors quietly chip away at your reserves without you even realizing it. Here are some common culprits:

🔹 Yo-Yo Blood Sugar Swings – Skipping meals, eating too many refined carbs, or relying on sugar for quick energy can leave you crashing later.
🔹 Nutrient Deficiencies – Low levels of iron, B vitamins, magnesium, and protein can make you feel sluggish.
🔹 Poor Sleep Quality – Even if you get 7-8 hours, restless or light sleep prevents full recovery.
🔹 Emotional Exhaustion – Constant stress, over giving, care taking, and mental overload, drain energy just as much as physical fatigue.
🔹 Inflammation & Gut Health – A sluggish digestive system or chronic inflammation can make everything feel and work harder.

How to Refill Your Energy Tank—Naturally

Reclaiming your energy isn’t about quick fixes. It’s about supporting your body in a way that lasts. Start with these simple shifts:

✨ Balance Your Blood Sugar – Prioritize protein, healthy fats, and fiber at every meal to keep energy steady. A breakfast like my Rise and Glow Chia Pudding (see below!) is a great way to start the day.
✨ Hydrate with Minerals – Dehydration (especially low electrolytes) is a hidden cause of fatigue. Add a pinch of sea salt to your water or sip on coconut water for extra minerals.
✨ Support Deep Sleep – Turn off screens earlier, create a wind-down routine, and try magnesium-rich foods like leafy greens, almonds, or a herbal sleepy time tea.
✨ Protect Your Energy – Set boundaries with people, social media, and commitments that drain you. Your energy is precious—treat it that way.
✨ Move Gently, But Consistently – Short walks, stretching, or strength training can boost circulation and oxygen flow, making you feel more awake.

It’s time to put yourself back on the list. One small change can shift everything! When you take care of you, your energy rises for everything (and everyone) else. And that’s not selfish—it’s essential. 💛

Rest, Rejuvenate, and Recharge,

---

Rise and Glow Chia Pudding

This easy, make-ahead breakfast is loaded with omega-3s, protein, and magnesium to fuel your body, support digestion, and keep your energy stable all morning.

Metabolism Myths: What Really Works After 50

You’ve probably heard it before: “Your metabolism slows down as you age, and there’s nothing you can do about it.” Or maybe, “If you just eat less and exercise more, the weight will come off.”

But if you’ve tried everything and still feel like your metabolism is stuck in slow motion, you’re not alone, trust me—and it’s not your fault.

The truth is, metabolism is more than just calories in, calories out. It’s influenced by hormones, muscle mass, stress levels, and even how well you sleep. And while it does shift as we age, there are real, sustainable ways to support it—without crash diets ( check out my recipe below) or exhausting workout routines.

Myth #1: Your Metabolism is Doomed After 50

Don't panic. Metabolism naturally slows down over time, but that doesn’t mean doomed or it’s out of your control. One of the the biggest factor? Muscle loss. After 40, we start losing muscle mass unless we actively work to maintain it. Since muscle burns more calories than fat, keeping your body strong is key.

What helps?

• Strength-based movement (even bodyweight exercises count!)

• Prioritizing protein at each meal

• Staying active throughout the day (not just during workouts)

Myth #2: Eating Less is the Answer

It seems logical—eat less, weigh less. But overly restrictive diets can backfire, slowing metabolism even more. When your body doesn’t get enough fuel, it conserves energy, making it harder to burn fat and stay energized. It goes into hibernation mode.

What helps?

• Eating balanced meals with protein, healthy fats, and fiber

• Avoiding long stretches without eating (which can trigger cravings and energy crashes)

• Nourishing your body instead of depriving it

Myth #3: Cardio is the Best Way to Speed Up Metabolism

False! Endless cardio might burn calories, but it won’t necessarily boost your metabolism long-term. Strength training, on the other hand, helps build muscle—which keeps your metabolism humming even when you’re at rest.

What helps?

• Mixing in resistance training, yoga, or pilates

• Walking daily for circulation and energy

• Getting enough rest to allow muscles to rebuild

Myth #4: Metabolism is Only About Food and Exercise

Stress and sleep play huge roles in how your metabolism functions. Chronic stress can lead to higher cortisol levels, which encourages the body to store fat, especially around the midsection. Poor sleep? That can disrupt hunger hormones, making cravings harder to control.

What helps?

• Creating a wind-down routine for better sleep ( phones and computers off, use mediation Apps)

• Managing stress with breathing exercises, gentle movement, or time outdoors

• Prioritizing rest just as much as nutrition and exercise

The good news? Small, consistent shifts can make a big difference. Start with one change—maybe adding protein to breakfast or lifting light weights twice a week—and build from there, one step at a time!

---

Exciting News!

I’m currently preparing to sit for the National Board for Health & Wellness Coaching (NBHWC) Certifying Exam—a highly respected credential that is recognized by the AMA (American Medical Assos) and upholds the highest standards in health coaching. To fulfill my certification requirements, I’ll be offering 50 coaching sessions at a special limited-time rate! 

These sessions are a great opportunity to receive personalized support for your health and wellness goals while helping me complete this important step in my certification. Details will be coming soon, so stay tuned!

Curious if this is the right fit for you? Book a free discovery call with me today!

💡Why Health Coaching?

Willpower alone isn’t enough for lasting change. True wellness comes from understanding your real motivator, building habits that fit your life, and having the right support. As a certified health coach, I guide clients in a whole-body approach—mind, body, and lifestyle—to improve nutrition, manage stress, and boost energy in a way that feels natural and sustainable!

In health,

Protein-Packed Power Bowl

YUM! This bowl is a perfect mix of protein, fiber, and healthy fats to fuel your metabolism and keep your energy steady all day long.

What’s Really Driving You? Unlocking Your True Motivation

Hello from the Gold Coast of Australia!

Being here has reminded me, once again, how much our surroundings can inspire us. Whether it’s the laid-back Aussie lifestyle, the fresh local fruit, or the way people prioritize time outdoors, healthy habits seem to be a natural part of daily life.

Our 5:30 am beach walks are actually a busy time of day here—everybody is doing it!  I see so many examples of sustainable, feel-good habits in action. It’s a great reminder that true motivation doesn’t come from forcing change—it comes from connecting with what genuinely makes us feel our best.

When it comes to making lasting changes—whether it’s eating better, moving more, or prioritizing sleep—the why behind your goal matters more than the goal itself because if the motivation isn’t coming from deep inside you, it won’t stick.

External goals like “I should eat healthier”, “I need to exercise more", "I need a rest day" sound good, but they don’t always light that inner fire. What does? Feeling strong enough to hike with your grandkids. Having energy that lasts all day. Waking up feeling good in your body and ready for the day ahead...now thats your REAL motivation that will last and allow you to stay accountable to your goals!

Your real motivation isn’t about following the latest trend or someone else’s expectations—it’s about what makes you feel alive. And when you find it, everything shifts. YES!!

---

 Find Your True Why:

• Ask yourself ‘why’ five times. Keep digging deeper. You WILL hit an emotional truth.

• Picture your future self. Close your eyes and visualize your future self. What do you see because of today’s choices?

• Listen to what excites you. The goals that truly motivate you will feel expansive, not restrictive.

Finding your true motivation makes healthy habits feel natural—not forced. The same goes for what you put in your body. Sustainable choices aren’t about perfection; they’re about what feels good and supports your energy every day. Need some inspiration? Try one of these simple, nourishing ideas:

• Glorious Green Smoothie Anytime favorite!

• Wholesome Simple but Mighty Oats to fuel your AM

• Cranberry Almond Energy Bites for a power snack

• Marvelous Minestrone for strength

Through my coaching practice, this is exactly what I focus on—helping my clients tap into their intrinsic motivation and sustainable lifestyle changes so their health and wellness goals truly stick for the long haul.

Wishing you health and happiness from "down under",