Let’s Get Real Friday Party – #156

Link up party time! It’s so good to see you again. Let’s get this party started. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

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Healthy Living Savvy Health Round Up #8

Savvy Health Round Up Link Love | Inner Savvy Wellness | Links You Will Love
Healthy Living is what the Savvy Health Round Up is all about.  Food, Movement, Sleep and Self-care should be the cornerstones of your healthy living. I am sharing what I found interesting lately. Let’s get to it.

Food & Diet
Neuroscientist Shows What Fasting Does to Your Brain & Why Big Pharma Won’t Study It.  Fasting or intermittent fasting can give benefits to your health.  Do you ever fast?  Why or why not?

Mini Lemon Lavender Cakes. These look too yummy not to share this link.  Paleo and healthy.  Give them a try.

Movement & Exercise
Nine Quiet Exercises You Can Do In Your Hotel Room without Equipment is a great post for those of you who have small spaces.  You don’t have to be at a gym to get your body moving.

Sleep Resets Brain Connections Crucial For Memory and Learning, Study Reveals is another study showing the importance of sleep. If you aren’t getting enough sleep, you can not be living a healthy life.

Easy Detox Tool for Happy Hormones.  This detox tool is easy to do.  It sounds like it might smell or be difficult to do but try it. Grab a good book to read while you are doing it, and you are pampering yourself in more ways than one.

14 Top Time Management Tips gives some great ideas to create more time. One of the reasons my clients tell me they aren’t living a healthy life is because they don’t have enough time.  Check this out to manage your time better so you can prioritize health.

As a health coach, I empower women who are motivated to take charge of their health and stop waiting for the white coat cure.  I help you bust sugar cravings, banish fatigue and tame tummy troubles.  I do that by running labs, correlating your labs to your symptoms, then help you make changes to your diet and lifestyle. Along with support, encouragement, and information, one of my roles is a resource guide.  There is a ton of information out there; it can be confusing. The good stuff can get lost in all the yuck.

Comment below on something new you learned or on something that reinforced what you already now.

Let’s Get Real Friday Party – #155

Hi everyone! August is on the downhill, and it feels like we need to grab hold of the last of summer. So, let’s get this party started. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

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Are You Healthy or Are You Normal?

Are you healthy? Is your body running at optimal levels?  Are you at a good weight and have energy for all your activities?  Or are you like everyone else? The Center for Disease Control and Prevention, CDC, reports that as of 2012 about half the population of the USA has at least one chronic illness, and 25% has two or more chronic illnesses. (Source) That number continues to grow at an alarming rate.

Are you healthy or are you normal | Chronic Illness | Inner Savvy Wellness
The U.S. National Center for Health Statistics defines a chronic disease as an illness lasting for three months or more.  They state that 88% of Americans over 65 have at least one chronic health condition. (Source) Now remember, that chronic health conditions don’t just appear overnight.  The issues typically develop over years of poor eating, smoking and lack of movement, fitness and sleep as well as being in the state of constant stress. If that many Americans over 65 have a chronic illness it is logical to conclude that as many younger Americans are living with the beginnings of a chronic health condition even if they have no symptoms, or don’t realize the symptoms they are feeling are signs of chronic illness developing. Are you one of them?

As I have been chatting with women 35 and older, many will tell me they are feeling fine. Yet as I ask a few more questions I find that they are taking medication for one reason or another.  “Oh that, it is just for….” Inevitably it is a chronic illness such as arthritis, cholesterol, acid reflux, depression, fatigue and more.

Are you healthy or are you normal | Most people think chronic Illness is normal, but is doesn't have to be | Inner Savvy Wellness
Ding. Ding. Ding.  It hit me.

What we feel…many chronic illnesses are so normal that we now consider it healthy or at least an inevitable part of aging.  It is what it is.

Are you healthy or are you normal | Chronic Illness | Inner Savvy Wellness
That is sad. It can make one feel hopeless.  But hope isn’t lost.

Our bodies are meant to be in a state of homeostasis. A state of balance.  A state of optimal, peak performance and energy.

Yet many of us have not felt that optimal state for so long.  Our state of imbalance is so normal that we believe it is the only way of life.

I don’t believe that for a minute.  Our bodies are beautifully and wonderfully made.  Our bodies have an innate ability to work synergistically and return to a state of balance if we give it the nourishment, movement, rest, and state of calm it needs. We must give it a chance.

Now I am not saying all illnesses can be reversed. No, there are states of illness of no return to 100% optimal. But there always are things we can do to help our body run and feel better even if we can’t be 100% healthy.

Even though I was sick most of my life. I did think it was normal and nothing I could do.  I was waiting for the white coat cure. Finally, it was getting so bad I started making lifestyle changes and my health took a turn for the better.  In my late 40’s I feel better than I did for most of the years prior.  No, I am not at 100%, but when I think about how bad it was. When I think about how bad I would be now if I hadn’t made those changes. I know things would have continued to get worse. I know that the changes were worth it. 

Are you healthy or are you normal | Chronic Illness | Inner Savvy Wellness
If you had told me then, that I would be eating completely different, become a morning person, getting in movement every day, praying and meditating, rarely if ever experiencing stomach issues, and avoiding a hysterectomy, I would have thought you were crazy. It would have been too overwhelming, but through small changes that became a way of life, it happened.  It isn’t overwhelming, and I am feeling great most of the time.

My wish for you is that you don’t accept your little signs and symptoms as just a part of aging.  That you don’t fall for the belief there is nothing you can do to stop the slow decline. You can make changes. You can move from normal to healthy.

First, figure out why you want to be healthy and not normal. Figure out what area of health to start with. Add in the basics of healthy eating.  Make changes slowly. It all counts. Don’t let overwhelm take over. Rome was not built in a day, neither will your move from normal to healthy.

Need help to develop your health goals and strategies to achieve them?  Schedule a 20-minute phone call with me to see if we fit.

Linking up to:
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Are you healthy or are you normal | Chronic Illness | Inner Savvy Wellness
Are you healthy or are you normal | Chronic Illness | Inner Savvy Wellness


Let’s Get Real Friday Party – # 154

It’s Link up party time. It’s so good to see you again. Let’s get this party started. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

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Nutritional Supplements 101 – Why & How Long

The latest craze over new, nutritional supplements seems to be on the News every week — Take Vitamin D.  Make sure you take a probiotic.  Consume Omega 3 supplements. X supplement can help you avoid Alzheimer’s Disease — It goes on and on. It can get very confusing and frustrating.  The first thing to remember is that the News is searching for viewership.  Most news stories are written to get you to watch more News. The second thing to remember is that the supplement industry is a multi-billion dollar a year industry.  This means there are huge advertising dollars spent on marketing the supplements to you.

Why and How Long to Take Nutritional Supplements | Inner Savvy WellnssWith all the conflicting information on supplements, how do you know what to take, what your body needs, and for how long? As a Functional Diagnostic Nutrition® Practitioner here is what I do personally and suggest to my clients.

3 Reasons to Take Supplements | Inner Savvy Wellness

3 Reasons to Take Supplements | Inner Savvy Wellness

3 Reasons to Consume a Supplement

If you are considering taking a supplement only take it if it falls into at least one of these categories.  If you are taking it because a news story or a friend said you should, you may want to reconsider.

1. Relief Care: Take a supplement to provide relief or to feel better and avoid taking drugs.

2. Therapeutic or Corrective Care: When there is a nutrient imbalance in the body, supplements can help to correct this imbalance as lifestyle changes in diet, movement, sleep and self-care are made.

3. Maintenance Care: As balance is being restored, some supplements might need to be taken for a long period of time to maintain your health. For example, Vitamin D is almost impossible to get in the correct amounts in North Dakota where I live.  The sun is just not high enough and most of us aren’t in the sun without sun protection.  Vitamin D may be one that you need to take to maintain your health.

3 Purposes of Supplements | Inner Savvy Wellness

3 Purposes of Supplements | Inner Savvy Wellness

3 Purposes of a Supplement

1. Substitute: If your body is not producing enough for what you need, you might need to supplement. An example would be a digestive enzyme if your stomach is not producing enough enzymes to break down your food.

2. Stimulate: If you need to get an organ or system working harder you may want to stimulate it. An example could be oil of oregano or Echinacea to stimulate your immune system if you are at risk of getting a cold.

3. Support: If one of your organs is not producing enough of a vital nutrient you might need to help support it.  An example would be adrenal support because the adrenal system can’t keep up with the amount of stress you are under.

Natural vitamins, minerals, and herbals are not intended to treat any specific disease. I personally only take supplements that are necessary to substitute, support, and stimulate in order to achieve and maintain the optimal health of my body.

How Long Do You Take Supplements?

It depends on which of the three reasons you are taking the supplement and for what purpose.  Relief care should be the shortest amount of time with maintenance care the longest, if not indefinitely.  There should only be a few in this category. Always know the reason and the purpose of the supplement, and it will help you determine when you no longer need it.

Do You Really Need to Take Supplements

If you are having symptoms or imbalance in your body, supplements can help you avoid medications while you make lifestyle changes to support your body function properly.  You might think they can get all you need from food.  If you are eating a plant-based diet that is organic along with other organic or natural foods, you may need very few.  However, please remember that our food no longer has the same amount of nutrients it had in it fifty or more years ago.  Due to the depletion of minerals in the soil, as well as our farming practices of producing larger amounts in a shorter period of time, our food just doesn’t contain minerals that it once did.

Another issue may be that your body is unable to breakdown and assimilate the nutrients in foods. This can also happen with the nutritional supplements you take.  Any digestive issue can cause issues with breakdown and absorption.  Sometimes symptoms you have such as skin issues, headaches, brain fog may not make you think that you have digestive problems, but those symptoms can be tied to improper digestion, and nutrients aren’t being absorbed to it fullest extent.

A Note on How to Take Supplements

You may have purchased a few different nutritional supplements in the past, brought them home and started taking them all at once at the recommended dosage.  How do you know which one is helping or not helping your body?  It is best to add in one supplement at a time at a slow rate in order to read your body signals. As an FDN-P I can help you determine what you may need to take, for what reasons and purpose, as well as how to take them so you can read your body. That way you should know your particular correct dosage.


An important thing for you to consider is where you purchase your nutritional supplements from. Did you know that supplements are under the umbrella of food so the “FDA is not authorized to review dietary supplement products for safety and effectiveness before they are marketed.” Source. The FDA looks at supplements when there is a complaint, not before.  The company is responsible for the safety of its own supplement.  Fraud is rampant in the industry.  For me, that means I only purchase my supplements from pharmacies, reputable companies and directly from pharmaceutical grade manufacturers.  I strongly recommend you stay away from purchasing your supplements from box stores and the largest online retailer, Amazon.

Supplements can fit into an overall healthy lifestyle, but should never be the first step. Buying them can simply be a waste of money if you haven’t taken the time and effort to identify which supplements your body needs. You also need to be making lifestyle changes in your food, movement, self-care and sleep to make the most of the supplements you take.

Find Out More

When you work with me to help you tackle your health concerns by making lifestyle changes, we will, together, figure out what nutritional supplements you need, based on your lab work and symptoms. Your body is meant to be in homeostasis and supplements can be a part of helping you achieve balance. Schedule a free, short phone chat with me.

Grab Your Spreadsheet

When you take more than a couple of supplements, it can be hard to remember which ones and when to take them.  Grab this easy to use spreadsheet to keep track of the supplements you take.  Previously this was only available to my paying clients, but I am making it available to everyone for your convenience.

Free Printable - Supplement Tracker | Inner Savvy Wellness
Grab Your Copy Today!

Why and How Long You Should Take Nutritional Supplements | Inner Savvy Wellness
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Linking up to:
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Supplement Tracker | Free Printable | Inner Savvy Wellness

Healthy Living Reading Challenge – July 2016

How are you doing on reading for the Healthy Living Reading Challenge?

Healthy Living Reading Challenge - Start Here by Eric Langshur | Inner Savvy Wellness

For July I have been reading but not reading health books.  Sometimes I go through streaks of reading other topics.  This time, it was Christian living books. As you can see I was a little slow in finishing the book, but I am ok with that.  Still am reading books and am moving forward on the healthy living reading challenge.  It is all good. My local book club didn’t meet during July.

Start Here: Master the Lifelong Habit of Wellbeing - Eric Langshur and Nate Klemp | Inner Savvy Wellness

For the Healthy Living Reading Challenge, I chose Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Kemp, PhD. It fit the last category, a book published in 2016.

The system in this book is broken into three main categories of Train, Be and Do that were developed by studying ancient wisdom and combining it with modern neuroscience. Within each are three more categories:
Meditation, Movement & Inquiry

Presence, Gratitude, & Compassion

Engagement, Relationships & Contribution

The book goes through what to do in each of the areas, and then puts it all together for life training in living and being all you can be to be healthy.  I found the book practical and easy to follow.  It focuses on creating cues to remember to practice each of the habits, so they become second nature. Exactly what I do and believe is what they state that works to change what you do on a daily basis.  When you have cues to remind you, it becomes easier to do what you need to do for your wellbeing.  LIFE XT is what the entire training system for wellbeing is called.

Here are a few favorite quotes from the book with my thoughts after the quotes.

“…meditation delivers additional compelling benefits key to our performance in most life activities and our overall functioning, including: increased focus, decreased mind wandering, enhanced pain tolerance, and slower mental aging.” page 45.  Who doesn’t want these benefits?  I am still hit and miss with my meditation practice, but I continue to keep trying.

“The optimal state of being arises from questioning the mind and letting go of what we think we know.” page 79.  Wow, that statement hit me.  What do I think I know? What am I holding on to?  How is my pride keeping me from moving forward in my own wellbeing?

“But the real goal of meditation isn’t to get rid of pain and maximize pleasure. True progress is learning to experience fear, sadness, worry, and other painful states, along with more pleasurable states, from a more welcoming, open, and mindful place.  In the end, it is the ability to be with whatever is arising–not the fleeting experience of pleasure–that cultivates happiness and wellbeing.” page 56.  Made me think about what I was trying to get out of meditation. It also reminded me that all emotions are good.  God created our emotions, and we shouldn’t try to not experience them.  Learning to be in the moment and being ok, that is my goal.

“…engagement erased the many distractions of the mind. It offered a rare opportunity to dive so deeply into the object of his focus…that everything else fell away.”  Page 176.  I want to be engaged in what I do.  The day I read that, I paid attention to how engaged I was.  Most of the time, I was doing and thinking of other things.  I wasn’t really engaged.  The book gives ideas on how to practice engagement. 

If you are interested in tools to create habits for wellbeing I would check out this book.

See all the books I read and more information on this challenge.
Challenge Info

Linking up to:
Party at My Place
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Let’s Get Real Friday Party – #153

Hi everyone! It’s so good to see you again. Let’s get this party started. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

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Brain Dump Notebook Giveaway

Giveaway time! It has been a while since I did a giveaway.  Let’s get started. – Edited Post — See below for the winner.

Brain Dump Giveaway | Inner Savvy Wellness

Recently I was reading Beauty In the Mess’ post, 8 Things to Do Before 8 AM to Make Your Life Less Hectic. There were great tips to help you feel less stressed. You know that stress is one of the key causes that contributes to chronic illness.  Anything you can do to feel less stress is important in your healthy living.

My favorite tip was number seven, Brain Dump.  I have had some clients tell me that they can’t stop their monkey brain.  They struggle with so much in their heads. They can’t stop thinking, or they always feel like they are forgetting something.

Solution…do a brain dump every morning or even in the evening.  Spend just a few minutes and write it down.  Get whatever is in your head on paper.  Phew, now you don’t have to remember everything, and you can relax that you have it recorded.  But where do you record it?

Brain Dump Giveaway | Inner Savvy Wellness
I was shopping right after reading Whitney’s post and came across this little index card notebook, Thoughts From a Crowded Brain by Eccolo.  So cute, small, and an easy place to keep all your to-dos, thoughts, to-remembers, or random thoughts.

I bought two, so one of my lucky readers can have one too.

Brain Dump Giveaway | Inner Savvy Wellness
Most little notebooks are vertical, this one is horizontal.  It is so adorable.

This giveaway will run until Tuesday, August 9, when I will draw a random name.  I will send an email to notify the winner and get the mailing address. I will also update this post with the winner’s first name with the beginning of the email address (not all of it but there might be more than one first name.)

What are you waiting for?

Edited — Thanks to everyone who entered. The Winner is:
Giveaway Winner
Sandy D, I will be emailing you to get your address, so I can mail you the cute notebook.  

You will be entered on my email list, but you can unsubscribe at any time.
I purchased this notebook and have no affiliation with Eccolo, Ltd.

Linking up to:
This Is How We Roll
Wednesday Link Up
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Change and Priorities – Healthy Living

What is the secret to lasting change and healthy living? Here is your weekly motivation.

Change & Priorities | Inner Savvy Wellness
The hardest part of healthy living for any of my clients is to make the changes needed.  Changing what you eat, how you move, when you go to bed, and more all can feel overwhelming.  How do you do it?  Where do you start?

You start with your “why”.  Why do you want to live a healthy life?  Whatever it is, write it down.  Spend time with it.  Then put it out there.

With your your why in mind, start with adding in something, not taking away something.  Taking away is negative.  You want to add in the good…eat one more vegetable, walk around the block, add 15 minutes of sleep.  The more you add in over time, the more you will be focusing on the new and not the old. With time, the old can fade away.

Change & Priorities | Inner Savvy Wellness
The other important piece of change, changing from poor health to healthy living is to make it a priority.  We all are prone to excuses in everything in our lives.  Our lives are crazy busy, and we are pulled in many directions, but we always have time for what our priorities. With your why in mind, start making your changes a priority in your life.  When you

With your why in mind, make health a priority in your life.  When you schedule your activities for healthy living on your calendar, you know they are a priority in life.

This week:

  • Find Your Why
  • Add Something Healthy In
  • Schedule It as a Priority in Your Life

Healthy Living can be a change that can change your life. Make it a priority today.

Get Your Priority Planning Sheet Today.
Free Download to Set Priorities | Inner Savvy Wellness

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