Choose Template

Please select the template that you want to use in your Newsletter.

News & Events

This section newsletter intro will come.

10 Tips to Nourish, Encourage, and Empower a Positive Body Image

Build Self-Esteem and Confidence: Engage in activities that make you proud and accomplished, unrelated to appearance.

Encourage Physical Activity that is Fun: Promote physical activity as a way to have fun, feel good, and stay healthy rather than a way to change body shape or size. Find activities complimenting your natural strength and abilities to promote inner confidence.

Expand Your Comfort Zone: Step outside your comfort zone and experiment with new activities; the more new experiences you try, the more you'll discover how much you can achieve.

Focus on Strengths and Abilities: Shift the focus from external appearances and practice giving yourself compliments and praise for positive thoughts and actions. Highlight achievements, skills, and qualities that do not focus on physical looks or features. Encourage others to do the same.

Promote Healthy Eating Habits: Encourage a balanced diet that includes a variety of foods. Use food to fuel and nourish your body and mind while remembering the pleasure food brings to your senses and how it can connect people.

Understand the Realities of Digital Media: Remember that images in the media are often digitally altered, edited, or AI-generated and therefore do not reflect reality. Open the conversation with family and friends about the unrealistic standards of beauty portrayed in advertisements, movies, and social media.

Protect Schedules and Ensure White Space: Remember that your schedule does not have to be filled with activities, productivity, or social engagements every hour of the week. Carving out white space (unstructured time) is as essential in nurturing a healthy mind and body as planned activities. Setting boundaries for downtime, family time, and personal rest time is part of creating a healthy life.

Promote Self-Care: Engage in self-care practices such as getting enough sleep, practicing good hygiene, exploring creativity, expressing emotions, and having time to regroup and rejuvenate.

Create a Supportive Environment: Foster an environment where all body types are accepted and celebrated.

Model Positive Behavior: Be a role model by displaying a positive attitude toward your body. Avoid negative comments about your body or the body of others. Focus on what your body can do rather than how it looks.

Promoting a positive body image values diversity, encourages self-acceptance, and focuses on overall health and well-being.

Changing the Table Conversation: Encouraging Positive Body Image

Promoting positive body image goes beyond individual efforts; it extends to conversations, especially around the dinner table. Here are some ways to shift negative comments into positive, empowering statements:

Instead of saying, "I feel so fat after eating all of that," try, "That was delicious! My tummy is happy!"

Replace, "You look like you lost weight; you look great!" with, "I love your smile and energy!"

Instead of, "I don't eat that food because it is bad for me," say, "I choose not to eat that food because it doesn't make me feel good."

Swap, "Does this outfit make me look fat?" for, "Does this outfit bring me joy?"

Replace, "I need to diet tomorrow because of everything I ate," with, "I'm going to slow down and listen to what my body needs to feel energized."

Instead of, "Ugh, I need to lose 5 pounds," try, "I want a healthy relationship with my body."

Replace, "Carbs are bad for you," with, "Carbs help me have the energy I need to be happy."

Changing how you talk about food and our bodies can create a more positive and supportive environment. Your words can make a difference!

Featured Recipe
Te Fiti Fudgy Coco Cake Pops

Recipe by: Dole

Ingredients

1 DOLE® Banana, peeled

1 cup pitted dates

½ cup almond flour

3 tablespoons sunflower butter

2 tablespoons unsweetened cocoa powder plus additional for dusting (optional)

¼ cup gluten-free and vegan dark chocolate chips

¼ cup unsweetened coconut flakes

16 cake pop sticks

Allergens: Tree Nuts

Directions

Line a rimmed baking pan with parchment paper. Pulse banana, dates, flour, sunflower butter and cocoa powder in a food processor until smooth, scraping down bowl occasionally. Add chocolate chips and coconut; pulse until incorporated. Transfer banana mixture to a medium bowl; freeze 20 minutes or until firm. Makes about 1½ cups.

Form banana mixture into 16 (1½-inch) balls (about 1½ tablespoons each); insert cake pop sticks into center of balls. Transfer cake pops to prepared pan; freeze 1 hour. Serve frozen dusted with cocoa powder, if desired. Makes 16 cake pops.

Nutrition Facts Per Cake Pop: 98 calories, 5 grams fat, 2 grams saturated fat, 0 mg cholesterol, 10 mg sodium, 14 grams carbohydrates, 2 grams fiber, 2 grams protein

Be Inspired

This section newsletter intro will come.

News & Events

10 Tips to Nourish, Encourage, and Empower a Positive Body Image

Build Self-Esteem and Confidence: Engage in activities that make you proud and accomplished, unrelated to appearance.

Encourage Physical Activity that is Fun: Promote physical activity as a way to have fun, feel good, and stay healthy rather than a way to change body shape or size. Find activities complimenting your natural strength and abilities to promote inner confidence.

Expand Your Comfort Zone: Step outside your comfort zone and experiment with new activities; the more new experiences you try, the more you'll discover how much you can achieve.

Focus on Strengths and Abilities: Shift the focus from external appearances and practice giving yourself compliments and praise for positive thoughts and actions. Highlight achievements, skills, and qualities that do not focus on physical looks or features. Encourage others to do the same.

Promote Healthy Eating Habits: Encourage a balanced diet that includes a variety of foods. Use food to fuel and nourish your body and mind while remembering the pleasure food brings to your senses and how it can connect people.

Understand the Realities of Digital Media: Remember that images in the media are often digitally altered, edited, or AI-generated and therefore do not reflect reality. Open the conversation with family and friends about the unrealistic standards of beauty portrayed in advertisements, movies, and social media.

Protect Schedules and Ensure White Space: Remember that your schedule does not have to be filled with activities, productivity, or social engagements every hour of the week. Carving out white space (unstructured time) is as essential in nurturing a healthy mind and body as planned activities. Setting boundaries for downtime, family time, and personal rest time is part of creating a healthy life.

Promote Self-Care: Engage in self-care practices such as getting enough sleep, practicing good hygiene, exploring creativity, expressing emotions, and having time to regroup and rejuvenate.

Create a Supportive Environment: Foster an environment where all body types are accepted and celebrated.

Model Positive Behavior: Be a role model by displaying a positive attitude toward your body. Avoid negative comments about your body or the body of others. Focus on what your body can do rather than how it looks.

Promoting a positive body image values diversity, encourages self-acceptance, and focuses on overall health and well-being.

Changing the Table Conversation: Encouraging Positive Body Image

Instead of saying, "I feel so fat after eating all of that," try, "That was delicious! My tummy is happy!"

Replace, "You look like you lost weight; you look great!" with, "I love your smile and energy!"

Instead of, "I don't eat that food because it is bad for me," say, "I choose not to eat that food because it doesn't make me feel good."

Swap, "Does this outfit make me look fat?" for, "Does this outfit bring me joy?"

Replace, "I need to diet tomorrow because of everything I ate," with, "I'm going to slow down and listen to what my body needs to feel energized."

Instead of, "Ugh, I need to lose 5 pounds," try, "I want a healthy relationship with my body."

Replace, "Carbs are bad for you," with, "Carbs help me have the energy I need to be happy."

Changing how you talk about food and our bodies can create a more positive and supportive environment. Your words can make a difference!

Featured Recipe
Te Fiti Fudgy Coco Cake Pops

Recipe by: Dole

Ingredients

1 DOLE® Banana, peeled

1 cup pitted dates

½ cup almond flour

3 tablespoons sunflower butter

2 tablespoons unsweetened cocoa powder plus additional for dusting (optional)

¼ cup gluten-free and vegan dark chocolate chips

¼ cup unsweetened coconut flakes

16 cake pop sticks

Allergens: Tree Nuts

Directions

Line a rimmed baking pan with parchment paper. Pulse banana, dates, flour, sunflower butter and cocoa powder in a food processor until smooth, scraping down bowl occasionally. Add chocolate chips and coconut; pulse until incorporated. Transfer banana mixture to a medium bowl; freeze 20 minutes or until firm. Makes about 1½ cups.

Form banana mixture into 16 (1½-inch) balls (about 1½ tablespoons each); insert cake pop sticks into center of balls. Transfer cake pops to prepared pan; freeze 1 hour. Serve frozen dusted with cocoa powder, if desired. Makes 16 cake pops.

Nutrition Facts Per Cake Pop: 98 calories, 5 grams fat, 2 grams saturated fat, 0 mg cholesterol, 10 mg sodium, 14 grams carbohydrates, 2 grams fiber, 2 grams protein

Be Inspired

Keep in Touch

10 Tips to Nourish, Encourage, and Empower a Positive Body Image

Build Self-Esteem and Confidence: Engage in activities that make you proud and accomplished, unrelated to appearance.

Encourage Physical Activity that is Fun: Promote physical activity as a way to have fun, feel good, and stay healthy rather than a way to change body shape or size. Find activities complimenting your natural strength and abilities to promote inner confidence.

Expand Your Comfort Zone: Step outside your comfort zone and experiment with new activities; the more new experiences you try, the more you'll discover how much you can achieve.

Focus on Strengths and Abilities: Shift the focus from external appearances and practice giving yourself compliments and praise for positive thoughts and actions. Highlight achievements, skills, and qualities that do not focus on physical looks or features. Encourage others to do the same.

Promote Healthy Eating Habits: Encourage a balanced diet that includes a variety of foods. Use food to fuel and nourish your body and mind while remembering the pleasure food brings to your senses and how it can connect people.

Understand the Realities of Digital Media: Remember that images in the media are often digitally altered, edited, or AI-generated and therefore do not reflect reality. Open the conversation with family and friends about the unrealistic standards of beauty portrayed in advertisements, movies, and social media.

Protect Schedules and Ensure White Space: Remember that your schedule does not have to be filled with activities, productivity, or social engagements every hour of the week. Carving out white space (unstructured time) is as essential in nurturing a healthy mind and body as planned activities. Setting boundaries for downtime, family time, and personal rest time is part of creating a healthy life.

Promote Self-Care: Engage in self-care practices such as getting enough sleep, practicing good hygiene, exploring creativity, expressing emotions, and having time to regroup and rejuvenate.

Create a Supportive Environment: Foster an environment where all body types are accepted and celebrated.

Model Positive Behavior: Be a role model by displaying a positive attitude toward your body. Avoid negative comments about your body or the body of others. Focus on what your body can do rather than how it looks.

Promoting a positive body image values diversity, encourages self-acceptance, and focuses on overall health and well-being.

Changing the Table Conversation: Encouraging Positive Body Image

Instead of saying, "I feel so fat after eating all of that," try, "That was delicious! My tummy is happy!"

Replace, "You look like you lost weight; you look great!" with, "I love your smile and energy!"

Instead of, "I don't eat that food because it is bad for me," say, "I choose not to eat that food because it doesn't make me feel good."

Swap, "Does this outfit make me look fat?" for, "Does this outfit bring me joy?"

Replace, "I need to diet tomorrow because of everything I ate," with, "I'm going to slow down and listen to what my body needs to feel energized."

Instead of, "Ugh, I need to lose 5 pounds," try, "I want a healthy relationship with my body."

Replace, "Carbs are bad for you," with, "Carbs help me have the energy I need to be happy."

Changing how you talk about food and our bodies can create a more positive and supportive environment. Your words can make a difference!

Featured Recipe
Te Fiti Fudgy Coco Cake Pops

Recipe by: Dole

Ingredients

1 DOLE® Banana, peeled

1 cup pitted dates

½ cup almond flour

3 tablespoons sunflower butter

2 tablespoons unsweetened cocoa powder plus additional for dusting (optional)

¼ cup gluten-free and vegan dark chocolate chips

¼ cup unsweetened coconut flakes

16 cake pop sticks

Allergens: Tree Nuts

Directions

Line a rimmed baking pan with parchment paper. Pulse banana, dates, flour, sunflower butter and cocoa powder in a food processor until smooth, scraping down bowl occasionally. Add chocolate chips and coconut; pulse until incorporated. Transfer banana mixture to a medium bowl; freeze 20 minutes or until firm. Makes about 1½ cups.

Form banana mixture into 16 (1½-inch) balls (about 1½ tablespoons each); insert cake pop sticks into center of balls. Transfer cake pops to prepared pan; freeze 1 hour. Serve frozen dusted with cocoa powder, if desired. Makes 16 cake pops.

Nutrition Facts Per Cake Pop: 98 calories, 5 grams fat, 2 grams saturated fat, 0 mg cholesterol, 10 mg sodium, 14 grams carbohydrates, 2 grams fiber, 2 grams protein

Be Inspired

Customize the look and feel of your newsletter

Font Style

Header Font Style

Body Font Style

Color Scheme

Newsletter Background Color

Header Underline Color

Font Header Color

Font Color

Link Color

Choose Your Header:

||| Upload Your Custom Header

Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough.

Today I Will Thank My Body...

As we enter the week of Thanksgiving I just want to take a moment and thank you for being a loyal subscriber to my e-newsletter and sharing it with your family and friends.

I also want to ask you to take a moment and express gratitude to your body and the food we have that nourishes and fuels it. With our busy lifestyle it can be easy to take for granted the wonderful gifts we have right within us. Take time to thank yourself and reflect on all your body can do for you, it then becomes a little easier to implement healthier lifestyle habits.

I hope you enjoy my special Thanksgiving Newsletter. Know that creating a healthy lifestyle happens one day at a time and the little choices you make do add up. When it comes to your Thanksgiving Feast remember to be mindful with the choices you make.

Enjoy the day with your loved ones!

Today I Will Thank My Body for All It Can Do

I am grateful for my heart that beats and keeps me alive.

I am grateful for my legs and feet that move me.

I am grateful for my ears, nose, and mouth. Because of these I can listen to a friend in need, smell the aroma of a home cooked meal, taste the nutrition that feeds my body, speak words to comfort, and laugh till I cry and my heart is content.

I am grateful for the perfect flaws that I have and for all that they have taught me.

I am grateful for the people who brought me into this world and raised me into the person I am today.

I am grateful that I am here and able to read this and share with people that I love.

Today I am going to state all that I am grateful for rather than everything that needs to be change and improved.

Today I am simply grateful.

Customize the look and feel of your newsletter

Color Scheme

Newsletter Background Color

Quote Background Color

About us Background Color

Font Main Article Color

Font About us Color

Newsletter Inside Background Color

Choose Your Header:

||| Upload Your Custom Header

The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart. - Helen Keller

"The Gifts of Life"

Tis the season when life can get busy and at times the "to do" list can be long. But remember to take time, slow down, and INDULGE in the many gifts of life.

Here are just a few things that I see worth "indulging" in this season...I like to call these:

"The Gifts of Life"

Good wholesome food that will nourish your body and soul.

Your health, one of the greatest gifts of all!

Fun - remember we were created to enjoy life and all that is around us. Make time for some FUN this holiday! Laugh until you cry.

Movement - being able to move our body is a gift and we should use it every day. Honor your body and show gratitude for it by making physical activity a part of your lifestyle. Participate in movement that you enjoy. If traditional "exercise" is not your cup of tea, do something else! Go for walk, take a hike, go dancing, run outside with children, sign up for a charity walk or run, practice yoga and challenge yourself with a new weight routine. The list can go on.

The peace of an early morning walk or run, this is a beautiful gift and should be experienced by all at some time in life.

Warm homemade vegetable soup and hot cocoa, enjoyed by the fire.

Laughter and love with family and friends.

Joy and peace that come from knowing you are exactly where you are meant to be on this journey we call life. Find joy in where you are. When you find the joy, you will experience the peace. Sit with it and savor it.

A child's laugh and an elderly persons smile.

The gift of helping others. Make time to help someone else in need. When you give from your heart and you experience the smile of their appreciation, you will come to understand that giving is a gift and we all have something to share with others.

Creativity of the mind. You were born with creativity to express yourself and share with the world around you, use it, treasure it, and have fun with it!

Hope for the future and trust that it will all be more than OK.

What "Gifts of Life" will you INDULGE in this season? Share with me today!

Customize the look and feel of your newsletter

Color Scheme

Newsletter Background Color

Quote Background Color

About us Background Color

Font Main Article Color

Font About us Color

Newsletter Inside Background Color

Choose Your Header:

||| Upload Your Custom Header

What you get by achieving your goals is not as important as what you become by achieving your goals. Zig Ziglar

5 Steps to Achieve Your Goals

I wish you the best as you embark on the journey of a New Year and think of the fantastic possibilities the future holds. Today I am sharing five simple steps to implement to achieve any goal you set your mind to. One of my goals for the New Year is to help you achieve your maximum potential and feel amazing doing so. Contact me today to schedule an appointment!

goal2018

5 Steps to Achieve Your Goals
1. Set your intentions. Be specific, write them down, and share them with others. Post in places where you can remind yourself daily what you are working towards. Write out WHY you want to reach your goals. What motivates you? Consider making a vision board or vision book to help keep you focused.

2. Know that any goal worth achieving takes work. There is no magic pill or potion to lose weight... if there were, Oprah would have found it :). Dreaming about crossing the finish line will not get you there unless you put in the work daily. Talking about how bad you feel, tired you are, or unhappy with your body and current state of health will not change anything. However, taking daily action steps, eating more whole foods, decreasing portion sizes, drinking more water, and reducing the sugar and alcohol in your diet will improve your health and energy. Take small steps daily. Acknowledge that change will take work and time. Be patient with yourself and find a way to track, acknowledge, and reward your progress.

3. Be grateful for what you have and what you can do. On your journey to better health and well-being, take time every day to state at least one thing you are grateful for. It can be something you have, something your body has done for you, or someone who is in your life. It is all too easy to fall into the trap of always wanting more, and while wanting to better yourself can be a good thing, it is also essential to appreciate and love what you have. Find gratitude in the little things every day.

4. Help others reach their goals. This may seem different than any other advice you have heard regarding your New Year resolutions, but there is so much power in this action step. First, implement steps 1 - 3. After your intentions have been set, you are willing to do the work, and you express daily gratitude - it is time to step outside of yourself and see who else you can help. We are all looking for something out of life, and believe it or not; it is not the same thing! We may want similar things, but we each have unique goals and motivations behind our dreams. If you take the time out to help someone else reach their goals, it is almost guaranteed that someone else will help you reach your goals somewhere along the way. Part of paying it forward is making the world a better place, stepping outside of yourself and your problems, and helping someone else in need.

5. Believe in yourself and surround yourself with people who believe in you and want to see you succeed. Step away from the "naysayers" - the people who boohoo your dreams and sabotage your weight loss efforts. If these people are close to you (for example, a spouse or parent), then have an honest talk. This may be where you need to go back to #4 - see where you can help them reach their goal. Become your own biggest fan. Write down the good in you; write out what makes you unique and special. Know that you deserve to reach your goals and feel your best. Believe you can do whatever you put your mind to.

Customize the look and feel of your newsletter

Color Scheme

Newsletter Background Color

Quote Background Color

About us Background Color

Font Main Article Color

Font About us Color

Newsletter Inside Background Color