High Heart Wellness!

January 26, 2014

Here’s an introduction to High Heart Wellness and my upcoming e-book and video series. Enjoy!


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Getting Organized

September 21, 2010

Here is a questionnaire that I created about getting organized that I like to review with clients.  It takes a few minutes to fill out and you can see where you stand regarding the first steps you can take toward being more organized, while maximizing your time and effectiveness.  Enjoy!!

Questionnaire for Getting Organized

Time Management

How many hours per week do you allot to planning your work and life tasks?

Do you set out a chunk of time at the beginning of each week to plan or you do a bit every day?

Does this system work for you? Would you like to change your method of planning?

Do you have a planner? Is it a weekly or daily planner?

Do you use it consistently? Do you carry it with you frequently?

Physical Environment

Do you have a home or office space where you can keep important papers/resources/references?

Do you have enough book shelves?

Do you have a file cabinet? Do you use it, or do you find that you have piles of paper everywhere?

Do you have a filing system that allows you to file/access papers effectively and easily?

Do you have supplies (paper, pens, envelopes, etc) to get work done? Where are they located?

Information Transfer

Do you have folders or portfolio booklets to take any necessary papers with you?

Do you have notebooks or notepads to keep notes for different areas of interest?

Do you have access to all necessary forms that you need to do your work?

Do you have a briefcase/carry-bag? Would you like one?

Computer use

Do you have a computer/laptop (or access to one)?

Do you have a file system in place to store documents and links to resourceful websites?

Do you do on-line billing? Do you have on-line accounts

What methods do you use to ensure that you have an understanding of your account activity?

Do you have access to print out forms and documents?


Do you have an e-mail account? More than one?

How frequently do you check your e-mail?

Are you consistent with e-mail?

Is it a reliable form of communication for you? Do you like your provider?


Do you receive newsletters? Are there too many/not enough?

Do you have a website/blog? How often do you use it?

Are you part of any on-line forums or network groups? If so, what are they?

How frequently do you engage in them?

Are you part of any other groups that meet on a regular basis?

On a scale of 1-10 (1 being low,10 high) what would you rate your success at being organized?

On a scale of 1-10, what would you rate yourself in regard to computer literacy and/or use?

On a scale of 1-10,how would you rate yourself in terms of filing and keeping information in order?

On a scale of 1-10, how quickly would you be able to find information that was requested of you?

On a scale of 1-10, how would you rate yourself on maintaining your home/office from clutter?

Dirty Dozen

January 16, 2010

Ever hear of the dirty dozen? 

Well according to fooddemocracy.com these are the 12 most pervasive and detrimental food additives and subtances you can eat. Yes, pervasive – meaning they are in more food products than you realize.  So while you may be eating one of your favorite meals or snacks, you are getting a lot more than you are bargaining for.

So what are they?  Here is what to look for in the ingredients portion of your food label.  If you notice any of these popping up, you may want to reconsider how much of this food you are going to put into your body.  The dirty dozen consists of refined sugar, artificial sweeteners, artificial colors, partially hydrogenated oil, monosodium glutamate (MSG), sodium nitrate/nitrite, caffeine, BHA & BHT, olestra, brominated vegetable oil (BVO), pesticides, and genetically modified organisms (GMO’s)

So here’s where you can start in taking charge of the subtances and additives you areputting into your body.  Look for them – you may be surpised to see how much they appear.  You may also question why they are used in the first place.

Well, the answer to that is they are convenient and portable for manufacturers.  They stay fresh for a long time due to all the preservatives.  The additives put into processed foods make them look and taste better.  Even though they contain unhealthy amounts of salt, fat and sugar – and a list of other things you most likely cannot pronounce.  But what they add for taste and preservation, may contribute to food allergies, side effects, increased weight gain, decreased absorption of minerals and vitamins, cancer and more.

So the choice is yours.  Do you want to be putting this into your body?  It is not regulation for manufacturers to refrain from using subtances and additives that may contribute to a decrease in your health over time.  It’s only regulated that they identify them. So here they are. Choose wisely!

New Decade

January 3, 2010

New Year – New Decade – 2010 – New You!

We are entering a new decade – what are you going to do with it?

Whether or not you are one for new year’s resolutions, you can’t deny the fact that 2010 has such a nice ring to it.  It sounds like a bold year that has lots of possibilities.  So whether you’re able to project as far out as 10 years from now, you may still have some idea bubbles popping up from your head about what the future may bring.

So what are you setting out to do in these coming years?  Do have some long-term goals?  Are you ready to plan and see them actualize before you?  If so, you may consider looking that far ahead.  Where would you like to see yourself in 5, 1o years from now?  How can you become a healthier, happier person?  How palpable is that picture for you?

Let me tell you, no matter what state you are at this point in time, with clear intent and focus, you can begin to make steps toward the goals you set out in the future.  As the vision forms and you gain access to the resources you need, you will be able to create some deliberate change in your life.  And yes, you must commit to taking action.

As you define your vision, you will see the path lay itself out before you with every step you take.  So what is your vision for yourself?  Even better, what is a step you can take right now to bring you closer to it?

Your Condition

November 15, 2009

What’s your condition? Do you have a condition? … several conditions?

Do you have an illness, a diagnosis, a disorder, a disease?  Do you feel afflicted?  It’s highly probable to say that most everyone deals with some type of affliction. Let’s call them conditions for the sake of this conversation. My father has a condition called diabetes. He also has a condition called high blood pressure. He lives with these conditions. I have a friend who has bouts with depression, she also has anxiety about her career. She lives with these conditions.

The question then becomes, does one simply accept these conditions or do they find solutions to alleviate them? If the choice is to alleviate, then a good place to begin to resolve it is within your own mind. Yes, your thoughts about your condition can play a huge effect on whether or not the condition persists. It can quite possibly contribute to it progressing, or even getting worse. What if you can make the conscious effort to turn things in another direction – to resolve it?

Often, in modern day society, people are diagnosed or labeled with a disease or disorder by someone else – a doctor, a psychologist, a health practitioner. This helps clarify the condition. The terms used are most beneficial to the diagnoser. They use them to classify and treat accordingly. But are these terms beneficial to those given the diagnosis? I guess one can simply ask themselves, “how does it feel to continually state that I have an illness or disease?” My suggestion would be, if it feels good to state this, then continue to do so. If such statements do not feel good, and lead you to stress or worry, then how about calling it something different.

This is not to undermine the importance or intensity of what you are experiencing. It is still classified as what it is – diabetes, high blood pressure, dpression, anxiety, etc. The point is how can you frame this information in a way that it does not interfere with how you function in the world. Is there a way to look at your condition so that it would not hinder your future health and success. This way, as you address whatever physical symptoms you have, your thoughts can help propell your progress.

So can you do it? Can you think of a way to reframe your health concerns to match what you prefer the outcome to be, rather than narrate what you have been diagnosed at this given time. Try it! See if you begin to feel better over time.  Also, try to find someone who you would like to discuss this outlook – to keep the momentum going!

Strengths Movement

October 13, 2009

Do you know there’s a movement going on? Yes, it’s called the strengths movement. No longer are individuals and businesses focusing on what their weaknesses are to increase success. They are focusing on strengths. I challenge you to do the same!

Hopefully you are able to name what your strengths are and you’re able to use them everyday in the work that you do. If you’re a bit uncertain as to what your strengths are and how to uncover them, then let’s figure this out. Let’s review how to identify strengths in oneself?

Its as simple as this: Its when the thing that you are doing looks like consistent, near-perfect performance. What comes to mind when you think of that statement. Are you willing to take the time and decisively determine what your strengths are? I believe it is pertinent to our success to take the time to write out what those strenghts are (and to do a strengths identification exercise regularly)

You must identify your talents. Sometimes you are so close to your own talents that you may need objective eyes to point them out for you. You can take personality profiles, like the StrenghtsFinder or Myers-Briggs tests. You can even ask close friends & trusted peers what they believe your strengths are. And while talents are innate, don’t forget to assess your skills and knowledge, which are learned and contibute to your strengths. Keeping this in mind reaffirms that our strengths can grow.

Remind yourself of what your strenghts actually feel like in you. For instance, when you do it – you feel effective. Before you do it you actively look forward to it. While you’e doing it, you feel inquisitive and focused and passionate. And after you’ve done it you feel fulfilled and authentic. So, to identify your own strengths, pay close attention to how specific activites make you feel. Your feelings will reveal your strengths.

If you’re interested in learning more about the strengths movement and techniques on how you can continue to draw to your strengths in your work and lifestyle, check out my teleconference recording “Putting Your Strengths to Work”

Checking In

September 16, 2009

Another change of season.  And if you’re like me, these transitions can easily trigger wondering what everyone is up to.  Friends, colleagues, community, how to maintain the growing network of people in our lives.  How to manage it all.

The other day as I was taking the train into the city, I thought of at least 10 people I was meaning to e-mail.  I wished I could get internet service during my travels to get the messages out.  The thing is, when I do sit down and get internet service, I’m reminded of the 10 or so e-mails and I either get overwhelmed or move on to a task that is of higher priority.  You see, the e-mails are simply to say hi, or tell someone I am thinking about them, and curious how things are going.  Just a little check-in. 

But for some reason, these are the little things that slip past.  Then before I know it, there’s a bunch to catch-up on.  For me, this tends to happen more in the summer, as there seems to be more distractions – going out and about a bit more.  So, it takes some conscious effort on my part to come back on track when a season ends.  I like using the seasonal changes to signal this because it ensures that months don’t turn into years.  This way the growing pool of acquaintances and contacts are maintained, because the connection is meaningful, and they are fun and healthy to address.

So the other day when I got off the train I took some time before my next appointment to sit for a while in the sun and cool breeze.  I opened up my planner and I calmly thought about what my next weeks were going to look like.  Then, quicly jumping back into my head, were a bunch of the individual e-mails I was going to send.  Then I realized many of them were from the same network.  So I thought, why not, just send a group e-mail.  Just a quick update on some things that are going on with me, and an opportunity for me to ask about them.  Then I thought to take it another step further – to invite them all for a “Checking In” conference call for an hour next week.  I do teleconferences for clients, why not one for my network. 

Needless to say, I’ve already received a dozen responses and it looks to be a great way for everyone to re-connect.  Win/Win.  It has also prompted me to respond directly to some, whereas I may have put off the e-mail because I thought I had so much to say.  When really all I needed was to get the ball rolling again.  So, if you’re feeling stuck with the follow-ups or check-in e-mails, or overwhelmed that there are so many to send – get crafty.  Send a group e-mail with an update of where you’re at, or schedule a conference call to give everyone a chance to check in, and of course get active on your social networking sites.  

I understand, when you’re looking to maintain that individual connection, these ideas may not come up.  But if it’s the best means at the time, give it a try.  As I said, it will get things rolling.  And people will be happy to hear from you.  There’s a good chance they were thinking the same thing.

Seeking Support

July 7, 2009

I just graduated from another wonderful program!  An Immersion Program.
Immersion into the work I choose to do and the person I choose to be. It was a year-long program with the Institute of Integrative Nutrition. It allowed me to attend conferences and tele-classes to deepen my health counseling skills, while giving me the opportunity to mentor new students throughout their training to become certified health counselors. It has been an amazing journey.

So what does that have to do with seeking support, you ask. Well, it’s because I could have never succeeded in this program if I didn’t have the support of my peers, friends and family.  And yes my own mentor and health counselor. I am not embarrassed to admit that I could not have done this alone. At least not the way it all turned out. With me feeling whole, and connected, and nurtured.

Yes, I give myself create for staying focused and responsible, and for meeting all the commitments that I was given. But within a years time, many twists and turns can come up – life happens – and challenges are faced. It is at those times, when we need to reach beyond our own capabilities and rely on those around us. I am most proud of having done this. To have reached out to others when I needed additional support. And the support was there.

It didn’t always come at the exact moment, or in the way that I thought it “should,” but with a little time, a little faith, and a lot of breathing – soon there would be someone there. To hear me out, or to give a needed suggestion, or a hug, or to simply provide the space for me to be. And witness what I was going through at that moment.

I could list a string of events and occurrences that happened to me throughout this year in which I could have felt short-changed, or that the universe was treating me (or my loved ones) unfairly. But I instead choose to take this time now to be grateful for all the people who have touched my life and who have allowed me to arrive to yet another beautiful place. I see even more clearly now, and it was through seeking support.

I was extremely fortunate to be given the opportunity to speak at my graduation ceremony. It was only a couple of minutes and I thought of so many different things to say. I thought, what nugget of wisdom can I share with my peers that I learned that I would love for them to take away. And as I looked out at the 200+ radiant faces, all I could think of was how together as a group we allowed the best of ourselves to surface. And we encouraged each other, and touched the lives of everyone our lives touch. We created a ripple effect.

It was so profound and apparant to me that we all have the power to be much more than individuals. It starts there, taking care of ourselves. But as we reach out to others, it can multiply. It maximizes our experience. It allows us to give of ourselves and for others to give back, and even more can witness and share the joy. It is endless.

I must admit, I can hardly remember the specific words I said, but the moment was clear. It wasn’t just me standing there speaking, it was a united voice. One that I could never have learned if I hadn’t reached out to those around me. So many wonderful, beautiful people experiencing life with me. And soon it became seamless for me to be there for them too. A sweet exchange, that I will continue. If you read this, reach out to someone too. The support you seek will be there.

Transition Stages

June 10, 2009

Hey everyone, just wanted to share a little synopsis of my Teleconference from the other night.  The call was about Strategies for Successful Life Transitions.  During the call I reviewed the 4 stages for involved in successfully navigating life transitions and I wanted to post here too.  These stages have been the basis for previous Teleconferences and make up integral chaptes in my upcoming e-book.  Enjoy!

The 4 Stages to successfully navigate life transitions:

1) Know Yourself

This stage’s primary purpose is to enable you to have a clear identification with where you are at any given moment. Think of the saying “How can you get where you’re wanting to go, when you don’t know where you’re starting from.” This stage helps you to clarify “who you are” as you engage in your life transition. Through exercises such as creating Affirmations, you will develop a stonger focus in knowing yourself. A concern of this stage is to bring yourself “in the now” with who you are today, in clearing up past impressions by learning the art of making Acknowledgements. Through the Acknowledgement technique you can make any previous experience a positive attribute to who you are now.  Another concern of this stage is bring closer in mind future Accomplishments you will you make, and qualities you possess to achieve them.  Learn a wonderful Assessment tool that you can have in your “tool box” whenever you need it

2) Understand Your Mission

Once you can clearly define who you are and where you’re at, this stage helps you navigate where you would like to go. You will explore questions like, “What’s the larger goal you’re setting out to achieve?” and “What mission is driving you?” Here you will explore the resources available to you to determine which over-riding purpose can keep you moving forward. This stage reviews Visualization techniques that keep the goal in sight, without getting lost in it. You will learn techniques on how to to put your level of influence in perspective with your level of concern, allowing you to create your own stride to your goal.

3) Resolve Emotional Contrast

This stage addresses any discord that might arise within you during your process. During transitions, there’s inherent contrast of emotions that will arise in the idividual (also referred to as “inner conflict”). This stage explores various techniques that the individual finds compatible to use in resolving emotional contrast. Exploring concepts, such as those highlighted through the law of attraction, you will learn how to bridge the gap between any discord you are feeling. Techniques for this stage will bring you closer to the emotions that are aligned to your goal/mission, contributing to progress within your transition to take action.

4) Take Action

Having completed the previous stages, you will be ready to take action and make achievements associated with your transition. You will take a step by step approach that will break down tasks in order to give you a clear plan of action that is measurable and progresses you furhter into your transition. You will learn tips to get organized and build a strong foundation to meet objectives that will bring momentum and confidence to your exeperience. You will interpret the feedback from your actions and understand the value in resolving emotional contrast before you act, as opposed to only after. The terms “objectives” and “goals” are defined furhter in this step to solidify your ability to produce that which you have already manifested in your mind.

Millet Surprise

May 21, 2009

Okay, I’ve been talking a lot about our relationship with food, and every now and then I like to bring it back to the actual food.  So what am I eating these days.  A few months back I fell in love with a little grain called millet.  And since making it a weekly staple of my diet, there has been no turning back.  I love millet!

Millet is a great food source in arid areas of the world, and predominantly produced in India.  Some cultures use millet to make millet flour or millet porridge.  It can be eaten sweet (with milk and sugar added at the end of cooking process) or savory with a variety of vegetables to create stews or stir-fry (or with meat, if preferred).  It is basically just a simple food to add some density to a meal.  It’s also a good source of iron and protein.  It’s protein content is similar to that of wheat, while millet contains no gluten.

Cooking millet is fun.  You take a cup of the tiny little modular grains and place them in a pan.  Under a light flame you toast them as you boil a pot of water (2 or 2 1/2 cups to every cup of millet).  Once the water boils and the millet is toasted to your liking (producing a lovely popcorn aroma), you pour the millet into the pot.  Then you turn the flame to simmer, and for about 20 minutes you let the millet cook.  As you occasionally stir, you will see the water disappear and the millet expand.

The beauty is, millet yields a lot of food.  And you can add more water and cook for longer to make it creamier like a porridge.  I tend to like my millet more lumpy, almost like the consistency of sticky rice.  So, when the first run of water is gone, I spoon all my millet out on to a plate and let it cool.

While the millet is cooking I chop up a bunch of veggies – that’s the surprise – and saute them in the pan.  I usually add eggplant (1/2), lightly boiled broccoli, a red pepper, a green pepper, a tomato.   Then I can add a sauce or broth, and any additional flavors and spices.  As the veggies are soaking it all up I add the millet (that has been sitting on the side like adobe)  I stir it all together for a few minutes, and then, just like that I got a Millet Surprise.

It’s a very easy meal to cook.  And just one cup of millet, plus the vegetables mentioned, will easily serve 4 people.  And if you’re eating it alone, there’s room for seconds plus leftovers for lunch tomorrow.  It’s filling and hearthy, with lots of nutrients and it won’t put you in a coma afterward.  Try it, you’ll see 🙂