with Lisa Farrar, The Plant Based Health Coach
Lisa

10 Ways to Nourish Yourself: Your Full Proof Plan to Stress Free Holidays!

Hi there lovelies,
Last night I had the pleasure of hosting a teleclass and there were so many beautiful souls on the call. Thank you to those of you who joined in and participated live!

We had such great conversation around how to better nourish ourselves as we begin the busy holiday season so we can set ourselves up for success right now and as we move into the New Year too.

I absolutely love hosting calls like this one because I get to connect with you all live! It's great to hear from you and share together.

If you had to miss out on the call or ditch out early, I was able to record the call for you to listen in and I hope you do! 

Here is what we covered on the call:

•Ways to boost your energy levels with more than just food
•Various relaxation techniques that will quickly calm you during stressful times
•How to improve your sleep and get to sleep faster
•Secrets to ease and peace during the busy holiday season and beyond

and of course... 10 WAYS TO NOURISH YOURSELF! :)

I would love for you to listen and then share any big take-away's or AHA's you get from the call. Please post them below or reach out to me personally, I would absolutely love to hear from you.


To listen to the recording, simply click HERE.

Wishing you lots of nourishment,
signature_copy

Lisa

Community

Just this past Sunday, I had the privilege of co-hosting an amazing Women's Wellness Retreat.

It was truly a privilege and a blessing to have the opportunity to lead such an amazing group of women. We did yoga, colored, created vision boards, discussed healthy eating for the holidays and beyond, and even got to enjoy some massage, reflexology, and reiki services. It was truly a relaxing and fun day!

There were 25 women who participated ranging from ages 24 through 81! How incredible is that?!?

I hope I'm still doing yoga and staying involved and active at 81 and beyond, what an inspiration!

Of course, I have to share some pictures of this epic event...

yogavision board making
reiki services
coloring
tammys fam table

Such an incredible experience and I cannot wait to host another one in the future!

My big AHA from hosting this retreat was the reminder of how very important community is to us as humans. I may have gotten the opportunity to lead these women but what I received back from them was love, hope, and joy. (cliché, I know, but true!)

It's important to be connected to others, make new friends, share with old friends, support one another, laugh together, and enjoy our precious time with our community.

I used to be one of those people who had to do everything on my own. As if I had to prove to the world that I could do it all by myself, I was a big girl, I could handle anything. Us women tend to be really good at "doing it all ourselves."

While some of us may be able to achieve our dreams and goals all on our own, I have found that it can be much more enjoyable and much less stressful if we allow others to step into those dreams and goals with us.

On that note, I want to ask you.... where could you use some extra support in your life?

Maybe you're transitioning jobs. Maybe you're a new mom. Maybe you're suffering from grief. Perhaps you're trying to lose weight or become a healthier version of yourself.

Whatever it may be, I encourage you to find your people. Find your support and be open to the idea that support can turn up in your life in the most unexpected ways.

To community,
signature_copy

Tags:
Lisa

#Gratefully annoyed...

Ahhh… November, the month of gratitude…

You know how when you’re a kid, you’re very carefree, laid back and easy going, not a care in the world?

Then as we get older, something changes. 

At some point, I remember feeling like I had been hit in the face with a mass amount of stress. I went from that carefree, easy-going kid to a psycho, unhappy, unfulfilled, stress-ball.

A lot of people refer to this experience as life. “Life happens,” they say.

I wasted years being a pessimist and I was pretty good at it too! My secret to being a pessimist was playing the blame game. Instead of taking responsibility for myself, my choices and actions, I blamed anything and everyone but myself.

The list included society, my family and friends, random people I didn’t know, uncontrollable circumstances, basically, you name it, I blamed it/he/she/they.

I was suffering from poor health, not exercising like I should be, working in an unfulfilling job, not really creating a future for myself, not building healthy relationships and I was really depressed.  Deep down, I knew there had to be more to life than all the suffering but I didn’t know how to pull myself out it.

Looking back now, of course it was easier to blame others for my poor health, easier to blame others for my lack of exercise, and easier to put the blame on others for my unhappiness. Blaming others meant I didn’t have to take responsibility. It also meant I wasn’t going to change. I wasn’t going to get healthy or find any happiness in life.

Eventually, I’d had enough and it was time to make a choice.

Either stay miserable or do something about it.

So, I decided to do something about my pessimistic, unhappy behaviors.

I didn’t really know how to change my thought process from negativity to positive but I began to journal. It took a while of journaling even more negativity for me to realize that it wasn’t helping much. So I started writing down things I was grateful for in my day and believe me this wasn’t easy at first, but I started with 3 small things I was grateful for each day.

Eventually, this gratitude practice became easier and I began running out of room to write about all the things I was so grateful for in my life.  It took time before I started to notice my attitude was shifting, I didn’t feel so alone, and  I was starting to become less stuck in that negativity and blaming mindset.

I was able to start taking responsibility for my life, my health, my dreams and goals.

Sometimes, it’s hard to look in the mirror and realize that we have all the power we need to make things happen for ourselves.  We really do.

We either choose to suffer or we choose to thrive.

Either way, we have a choice and our power lies within our choice.

I made the choice to be grateful instead of hateful and it made all the difference in the world.

Some of you may get annoyed with all the posts you will see about gratitude this month.

I will rejoice in those posts. I know that through those posts, others are growing and expanding their life, including me.

So, what in your life are you grateful for, no matter how small?


Make sure you post and hash tag #LimitlessWellbeing so I can be grateful with you!


Lisa

Surviving Sugar Cravings

Hello lovelies,

Many of you know, some of you don't, sugar was my vise for a long, long time. I was a major sugar addict. I'm talking, piled my cheerios with sugar, sugared toast, sugared tea... sugar was everywhere! I can't even tell you the amount of Kool-Aid I consumed as a kid. Halloween... bad news bears because I would eat ALL the candy! Chocolate is still a struggle.

The fact of the matter is, sugar intake can possibly lead to much more serious disease such as high blood pressure, heart disease, obesity, diabetes, even cancer. Ironically, I had a little bit of a scare and had to have a breast ultrasound test in a breast clinic this week.

Not to worry, everything is completely fine, thank the good Lord above! They thought I might have had a cyst that needed checking on but all is good. Thank you fruits and vegetables for keeping me healthy!

However, this scare really got me thinking. What would be happening to my body and what diseases or illnesses might I have by this point in my life if I hadn't changed my eating habits and unhealthy lifestyle?

Knowing how horribly I treated my body for so long is terrifying. I may not be able to fix all of the damage I caused myself by poor diet and lifestyle over the years but I do know that I dramatically turned my health around by making one simple change at a time and you can too!

No matter where you are at, it's never to late to start implementing small changes to live a healthier (and ultimately, happier) life.

The toughest part seems to be in getting started so I want to help you get motivated!

I want to invite you to listen to the recording of my "Surviving Sugar Cravings" teleclass call.

There was so much great information around why we should pay attention to sugar, different forms of sugar, what natural sugars you can turn too, as well as various ways to overcome those pesky cravings!

There are actually two recordings because the recording stopped part of the way through. Don't worry, all of the content is there for you to soak up.

If you would like to listen in, I suggest you find a quiet place to really focus and have a pen and paper handy to take notes.

Simply click below to listen...

Part 1

Part 2

Once you have listened, make sure you share your AHA over on the Limitless Wellbeing Facebook Page!

If you have a question, please email me at lisa@limitlesswellbeing.com

I look forward to connecting with you soon!
signature

Lisa

Treat Yourself... Without Gaining 10 Lbs!

Who doesn't like dessert?

I know I like my sweets! In fact, I know a lot of people who like their sweets and that's okay.

It's okay to "Treat Yourself" every once in a while. It's okay to enjoy it, savor it, and indulge here and there.

However, if you're anything like me, it can be difficult to not cross that line of indulging a little too much in the treats. Here and there can quickly become an every day habit of reaching for the dark chocolate bar, hidden stash of candy, or making that extra batch of brownies.

Have you ever made a batch of cookies or brownies and then ate more than your fair share before anyone else got to them? Then you pretend like the recipe really didn't make that much to cover up your guilt of over-indulging?

I have. Guilty.

I get it, treats are delicious. I also get that they are hard to step away from but they are just that - treats.

A treat isn't exactly a treat if we're consuming it all the time.

Treat - "an event or item that is out of the ordinary and gives great pleasure"


In the spirit of the coming holiday and to continue our conversation about sweets, here is something to think about the next time you are reaching for that sugar fix...




If you would like to sign up for the "Surviving Sugar Cravings" teleclass I mentioned in the video, so you can learn to really treat yourself without gaining extra weight, you can register here.

Please register ASAP, once the call fills up, I cannot guarantee you a spot!

I'd love to hear your thoughts about this video and where you might be out of alignment, so please leave me a comment below.

To less cravings and more living,
signature_copy

P.S. Please make sure to invite your friends to the "Surviving Sugar Cravings" call, the more people on the call, the better the discussion, "see" you then! :)

Tags:
Lisa

Surviving Sugar Cravings

Are you one of those people who are constantly reaching for chocolate, ice cream, cookies?

If you answered yes, you're definitely not alone.

Those sweet cravings can be pretty strong but they may be causing some unwanted side effects in your life.

Those delicious sweets could be building up toxins and creating chronic inflammation in your body that can lead to weight gain, headaches, joint pain, skin issues and even serious illnesses.

Last week on the blog, we talked a little bit about how sugar can actually lead to disease, even cancer. You can view that the blog here.

This time of year we tend to indulge a little between Halloween and the holidays.

That's why I want to share a quick tip with you that may help curb or even STOP the cravings...





Next time you get a sweet craving, try out this tip and see what happens!

Next time you feel an urge to grab a sweet treat, try out this tip and see what happens!

I will also be hosting a FREE teleclass on Wednesday, October 28th at 8:00 PM Est called:

"Surviving Sugar Cravings"

On this call you will learn:

  • How to recognize and understand why you're craving sugar

  • Ways to balance your body to alleviate the cravings

  • The best alternatives, so you don't have to deprive yourself!

If you would like to learn more or register, simply click here.


Feel free to share and invite your friends, the more the merrier!

I can't wait to "see" you on the call!

Warmly,
signature_copy


Lisa

Will Eating Sugar Cause Cancer?


I am seeing PINK everywhere!

Breast Cancer

Unless you live in a bubble, you’re most likely seeing lots of pink and are aware that it is Breast Cancer Awareness Month. I love it because 1- awareness is the number key to well, making people aware and creating change and 2- I love pink!

Yesterday, I was working at my computer and had the TV on in the background, the Meredith Vieira show came on and it caught my attention. Actress Elizabeth Hurley was Meredith’s guest and Elizabeth was going with Meredith to get Mammograms (breast screening that helps detects abnormalities in the breast tissue).

On the show, they were discussing when they were children, how breast cancer just wasn’t talked about back then. You didn’t mention the word cancer and you definitely didn’t say breast. Meredith even said her grandmother died of breast cancer and she didn’t even know what she had actually died of until she was much older because it just wasn’t talked about at all.

I found that story astonishing. I grew up in a time that it’s basically always been talked about and you hear terms cancer and breast day after day. It really struck me that these awareness campaigns really are incredible because they do get people talking, thinking about the cause, and creating change – in this case, mostly donations towards research for cures.

Now here is the kicker for me. While it is incredibly important to find cures and get people the help they need if they find themselves with cancer, our focus isn’t always on prevention of disease rather than treatment.  

That’s why I want to make sure we touch on this subject – prevention.  Specifically, disease prevention and the link that a high –sugar diet can lead to disease, including cancer. There is a lot of controversy these days over how sugar effects cancer cells and cancer growth.

It’s scary to think about and I’m certainly guilty of over-indulging in some sweet treats but there is more and more research these days showing a high-sugar diet can lead to an increased risk of cancer.

Don’t believe me – here are a few resources for you to check out:

Center for Advancement in Caner Education explains the link between sugar and cancer: http://ow.ly/T7wvX

Dr. Joseph Mercola, a well known doctor gives his input on the subject: http://ow.ly/T7wKo
 
Cancer Treatment Center of America – Read why they believe you still need sugar in your diet but moderation of natural sugars is a better concept: http://ow.ly/T7x1s

According to the American Heart Association, the recommended daily added sugar intake for men is 9 tsp., that’s only 36 grams. For women its 6 tsp., or 24 grams and for children, it’s only 3 tsp. or 12 grams. To give you an idea of how easy it is to hit your recommended daily allowance, let me give you some examples from everyday snack foods from the Standard American Diet:

10 gummy worms = 43 grams of sugar
 
1 Milky Way Candy Bar = 36 grams of sugar

1 16 oz. Bottle of Coke = 44 grams of sugar

Little Debbie Fudge Brownie with Walnuts = 31 grams of sugar

Annie's Bunny Fruit Snacks (Berry) = 10 grams of sugar

Now, for the average American, most people take in double if not triple the recommended daily intake and I even feel their recommendations are high.  Children generally get WAY over their recommended daily intake.

So, my challenge to you this month and in honor of breast cancer awareness month is to start paying attention to your sugar intake. Read your labels, pay close attention to the serving size and the sugar content.

See if you can track your sugar intake for one day, maybe even one week.

Let's get some conversation started, let me know what your favorite sweet treat is by commenting below and how much sugar you think you take in per day. Just guess, it doesn't have to be right.

To awareness and prevention,
signature_copy


Lisa

Balance is a Waste of Time

We are at that time of year where summer is coming to a close, new school years are beginning for parents and kids, football season is right around the corner, and we’re starting to crave everything pumpkin (slightly premature in my books but I do love pumpkin).

This is that time of year that we tend to get thrown off balance a bit with the change in season right around the corner. For most, it’s a change from the relaxation of summer to busy fall schedules. For some, it may be vise versa, finally, the calming effects of fall after a hectic summer.

Either way, there is this balancing act in our daily lives and balancing work, families, play, and everything in between can be quite stressful.

balance

What if I told you that balance doesn’t exist?

We strive for it but do we ever really reach a perfect balance?

Quite simply, the answer is no, balance does not exist.

Here's why: Life is constantly moving forward, constantly changing. We can aim for balance but because everything in our lives is constantly shifting, we don’t really ever actually reach a true and lasting balance.

I recently worked with a client who had become quite obsessed with the idea of balance. It caused her so much extra stress because she was constantly reaching for something that quite literally did not exist. This client in particular, was constantly hard on herself because she thought she had to reach this perfection in her health and life. When she wasn’t in balance, she felt like a huge failure. Unfortunately, she is not alone in this belief.

Does this sound familiar in your own life?

Can you imagine what this type of pattern does to your self-esteem, hard work and efforts?

Together, this client and I worked on letting go of balance and accepting peace instead.

"Balance may not be achievable but peace is and once you find your peace, everything else seems to fall into place." -Tweet it out!



“There is no path to peace. Peace is the path.” –Gandhi

So, are you ready to find your peace?

Here’s my secret: Get extremely clear on what you want and what you don’t want.

Peace is about understanding:
  • Understand what isn’t serving you in your life. What doesn’t need to be in your life? What is dragging you down? What can you let go of?
  • Understand what ignites you. What feeds your soul? What lights you up and energizes you?
  • Understand how you want to feel at the end of your day, week, month, and year. Put the focus on how you want to feel instead of what you need to accomplish. This is simple re-frame that takes so much pressure off our to-do list and can actually make it much more enjoyable.
Are you ready to dive in and make a few changes? Give peace a try, no balance required. Remember, peace is a path and everyone’s path is different.

I would love to help you get clear on what you want and what you don't want so you can find your peace and reach your own health and wellness goals.

If you would like more support in letting go of balance to find your peace, simply let me know by emailing me at lisa@limitlesswellbeing.com, I'd love to hear from you!

In peace,
signature

Lisa

Farmers Market Recipes

This past Saturday, I got the opportunity to teach a cooking demo at our local farmers market festival. It was so much fun meeting some of you and share some delicious food grown by many of our neighbors.  I wish I could have taken some pictures to share with you, it was a busy and fun day!

The first recipe I shared was a Spinach-Basil Pesto, one of my favorites! This recipe packs in loads of summer flavor along with lots of green nutrition.

Did you know that dark, leafy greens help to strengthen blood and respiratory systems?

Greens are a powerhouse for nutrition as they supply calcium, magnesium, iron, potassium, chlorophyll, and phytochemicals our bodies need to restore alkalinity and flush out toxins.

The awesome thing about this recipe is that you can use pesto multiple different ways as it is extremely versatile. Add it to a whole wheat or brown rice pasta, use it as a spread on a sandwich, mix it in sauces and dips, or just enjoy it by itself with some fresh veggies.

Here is the recipe, I promise it’s simple to make and can be made in only a few minutes!

I also made a delicious dessert at the demo, a Blueberry-Peach Crumble with a Coconut Whipped Cream.  This is a healthier dessert that is great for summer. It really shouldn’t be called a dessert though, I could eat this for breakfast!  You can also mix up the fruit combination to your liking for this recipe. 
d
Crumble

Here’s to packing in the nutrition,

signature_copy

P.S. Please let me know how the recipes turn out for you by leaving a comment on the below.

P.S.S. If you know anyone that would be interested in receiving healthy tips and recipes, send them here to sign up for the newsletter. The more our community grows and shares, the more we can support and lift each other up to live our healthiest, best lives!  As a bonus, when someone signs up, they will also get my free “5 Foods for Natural Weight Loss” guide.


Lisa

Natural Cleaners

I know a lot of people are fed up with the weather we are having in Ohio with lots of on and off rain and storms. It’s almost as if summer hasn’t hit Ohio yet. I have a secret though, I kinda love it! It has been fairly cool at night and the mornings have been beautiful, for the most part.  

What I love most is having my windows open to get some fresh air in the house, especially during the cool mornings.

Did you know that the EPA (Environmental Protection Agency) has ranked indoor air pollution among the top 5 environmental dangers? http://www.epa.gov/iaq/

and

Did you know that indoor air pollution can adversely affect your weight loss efforts and your energy?

e_may_photo_1


Scary to think about but true.

Simply put, toxins in our environments affect our body composition. Toxins enter our bodies and they can be very difficult to flush out, especially if they have accumulated over time. They get stored with our fat cells and can force us to hold onto weight we would otherwise lose.  They also take a toll on our energy levels as they begin to accumulate and bog us down.

Indoor pollutants can come from carpet, wall paint, and upholstery. Those types of pollutants are unavoidable.  However, have you thought about the types of chemicals you use to clean?

Things like shower cleaner, toilet cleaner, and dust spray?

Some pollutants are out of our control but some can be completely avoided, limiting the amount of toxins we are exposed to on a regular basis.

I’ve had a lot of people asking me for some healthier cleaning ideas so here are some easy swaps you can make to avoid harsh chemicals from polluting your home:

Note: I personally use these cleaning methods, they work, even better than the harsh chemicals.

Dust Spray – swap for a mix of mostly water, a little olive oil, a little vinegar and a couple drops of lemon or orange essential oil in a spray bottle.

Toilet – Sprinkle baking soda in the toilet, add vinegar, and let it sit for about 10-15 minutes then scrub as normal.

Shower – Make a baking soda and water past in a shallow dish, use a scrub brush to scrub shower with mixture. Allow baking soda past to sit a few minutes then rinse off. In between shower cleanings, you can use hydrogen peroxide in a spray bottle as an after shower mist.

Glass – Pour vinegar on a microfiber cloth, add a couple drops of lemon essential oil and clean glass with cloth, and then wipe dry with a paper towel. I promise there will be no streaking.

Floors – Use 1 part vinegar with 1 part warm water, mop as normal and let dry.

Not only are these swaps more environmentally friendly and less toxic for you to breath and touch, they are also easier on your wallet!

You’re welcome to use any pure grade essential oil for cleaning you can find or prefer.

I use these oils (and not just for cleaning).

Oh and I almost forgot!

Instead of using the plug in the wall chemical laden smelly things, just mix some essential oils with water in a spray bottle and mist your home from time to time. Your home will smell amazing and some essential oils such as any citrus and melaleuca (tea tree) can be pretty powerful cleansers.

Remember, these are the pollutants that are within your control and they are easy swaps. Have fun experimenting and please add any tools or tips you can add to the conversation below. 

Warmly,
signature

Tags:
Next