4 Weeks to Wellness.

4 Weeks to Wellness and why you want it in your life!

Hi friends, wellness can be yours again!  Not long ago, I was trapped in my body and it was a completely devastating feeling.  I would get up sometime around 10 or 11a.m.  I would stay in my pajamas, and I would wander downstairs to take my medicine and slowly make my way to the couch.  On good days, I would put clothes on…and maybe even make it to the grocery store.  On bad days, the other 6 days of the week, I would not make it anywhere.  I started to believe that was my life.  That was where I was going to stay.  I live with 7 invisible diseases, and the last 3 were autoimmune related as well as fibromyalgia, which caused increasing amount of inflammation and pain.  I put on 25 extra pounds which looked like more.  You could see it in my face, belly, and thighs.

What does this have to do with you?

Are you feeling lost and unsure of your future wellness goals?

Do you feel like you could get things together if you only had the guidance?

Did you suddenly look at your weight and think…how did I get here???

Are you stuck in a rut doing the same things everyday, not seeing results, but you want to do more…be more…live more????

If you answered yes to any of the above, then this program is for you!!

I am sure you have tried many different things by now to improve your health, and I want you to know, it’s not your fault.  I was in the exact same place you are in.  I have helped coach hundreds of people who did not know the things that I am about to share with you during this program.  What you are about to learn in only 4 short weeks literally took me 18 years of research.  It’s hard to believe that you could be seeing results like I saw in less than 30 days, but it really and truly changes your perspective on wellness and what that really means!

This program is not like others because I am not trying to get you to buy anything else.  I am not selling you a magic potion, shakes, or anything of that nature.  I am merely re-training you to do what was inside of you all along.  You are guided through 4 weeks with only one task a day, and a new workbook each week that outlines the reasons behind the daily tasks and includes great resources.

What will you get?

  • Lifetime access to the 4 Weeks to Wellness course
  • 4 workbooks which guide you through the wellness journey
  • Food, Fitness, Self-care, Stress and Balance tips
  • Additional worksheets and Journal prompts
  • A resource section
  • A bonus opportunity

What happened for me when I implemented 4 Weeks to Wellness?

As I began to work through the 4 areas of wellness, my life started to change.  I was losing weight within the first few months without even exercising.  I constantly repeated my goals, and kept track of how my body was reacting.  I went from hardly being about to walk, move or have any strength at all, to being able to do things I never thought I was going to be able to do again!

VYW_4 weeksSigns of autoimmune are apparent in my puffy features…but not after!

Why listen to me?

I have reversed the pain from my fibromylagia and I became certified in Vinyasa Yoga after 200 hours of training…something I would not have been able to do prior to my plan.  I then went on to complete more hours in yoga for Pain and Arthritis as well as get certified in Sports Nutrition.  I know what we need to eat to get optimal results.  The plan is much more affordable than any monthly gym membership, and gives you everything need to do this at home.  This is so important if you are trying to change your life, but going to a gym right now is virtually impossible or a scary thought.  By the end of the 4 weeks, you will have learned enough to continue implementing the strategies at home, and possibly even be ready for some group exercise or even yoga like me!  You will have everything you need to do this at home.  I believe in you and am ready to support you if you are ready to say YES!

Here is the link in case you missed it:  4 Weeks to Wellness

Everything you need to start your transformation is available to you immediately.  No need to wait!



Paleo Thanksgiving Recipes

I’d like to start out by telling you, the reader, a little bit about why I eat mostly Paleo. A few years ago, my body decided it had enough of everything that I was feeding it, and I began to get sick. I was diagnosed with Hashimoto’s Thyroiditis and a few years later, fibromyalgia.   If you know anything about autoimmune diseases, you know that autoimmunity is a process in which our body’s own immune system attacks “us”. Changing the way I eat was not just a “diet” or a fad; it became a way of life. So that being said, the holidays can be quite tricky. I have been testing out different recipes for a year now, and I am very pleased with the results. My body finally re-set itself back to the original factory settings. So I am pleased to offer you these recipes and I hope that you’ll give one or two of them a try!

Turkey: As we go out-of-town for Thanksgiving, the turkey is always prepared by the hostess. But we did stay home one year and decided to try a brine like this one! What I liked best about this recipe from Recipes to Nourish, is that they use things a girl like me already has on hand! I buy my Himalayan pink salt from good ole’ Trader Joe’s and I always have Bragg’s Apple Cider Vinegar (with the mother y’all) hanging around my house. I use raw honey anyway, and rosemary, well, I love rosemary and my mom grows it, so we dry it for the winter. Anyway, a good tip about the brine method is: Brine 1 hour for every pound of turkey, do not go over that time frame.  _paleo_TBH

Acorn Squash: I have been saving two acorn squash for next week. So, here is the recipe I can’t wait to try. Note: I am cheating. I love to cheat in the kitchen and do things that make prep time faster. It is perfectly legal. Do not feel like the “I caught you using a box of something” police are coming over to your meal. Again, while paleo is about unprocessed, yes, it is also about reading ingredients for me to see what sets off my attacks. Because you guys can probably eat that delicious fresh bread called Rustic bread, save yours for this recipe! I sadly cannot. So I pinned this recipe knowing full well I was going to change it. It is Acorn Squash with Apple, Cranberry & Sausage stuffing from Happily Unprocessed. Allergy change for me is that I already bought Trader Joe’s Gluten-Free (yes!) stuffing mix. I plan on following the directions for stove top, making the stuffing, then taking half, putting pork sausage with sage, add apples, cranberries, butter, and following the rest of the recipe for the squash and stuffing them to bake. THEN, my mom, who was worried about making stuffing for everyone except me, does not have to worry.


Sweet Potatoes:  Did you know?  Their rich orange color indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Eat good things for your body and feel better.  So, I was super excited the first time I found Autoimmune recipes on Pinterest.  I found this recipe a while back for Easy Hasselback Sweet Potatoes but I was going to edit the recipe a tad. After you have sliced the potatoes, but not all the way through, and you have rubbed them with olive oil, and then stuck butter in between if you want, wait until the very last 30 mins, and top with apples and…bacon!!! One thing Paleo people love is bacon. Again, I have a cheat. I’m sorry. But it’s so yummy. And you guessed correctly, I get it from Trader Joe’s. It is Trader Joe’s Uncured Applewood Smoked Bacon…fully cooked! Anyway, yum.

Cranberry Salad: One thing is for sure; you either LOVE cranberries or hate them. I love them so here is something easy to make with fresh cranberries. If you prefer to watch that chunk of gelatinous blob plop out, it’s ok. It is fun to play with. And my husband will ahem, only eat it that way. Sigh. Anyway, so I make the other stuff for me! All you need are fresh cranberries, 1 navel orange, and maple syrup, another thing I always have on hand since I stopped eating white sugar. This is one of the easiest recipes yet. So you know I love it. It’s from Paleo Gone Sassy. How awesome is it that you can put everything in a food processor, just 3 ingredients, and hit pulse the night before, and it’s done! Place in fridge and the next day, take out when ready. Talk about awesome. I love night before recipes!!!

Pumpkin Pie: Okay, so in searching for recipes, this lady cracked me up with her meme on the side, plus she knows what she is talking about. I have researched for a long time on the autoimmune protocol, but I wasn’t going to get into that here. She does talk about it briefly, so if you eat AIP, which is another version of paleo and honestly, ahem, sigh, more how I eat because it’s necessary, you might want to read this version of what she calls “EASY” haha, mini-pumpkin pies. I like her because she says all the right things for people who are new to AIP eating and she talks about avoiding flares, which I actually have to do. I know this is complicated, but many members understand! All that being said, here’s something much easier and the best part is, my kids will eat this! Paleo Pumpkin Pie Cupcakes from a great blog called My Whole Food Life. This blog is really cool too because her readers can ask for other versions and she listens (like in this recipe where she took out the flour and refined sugars). Again, I always have things like coconut sugar, you know who carries it, and coconut flour, again, my bud Trader Joe’s has the cheapest, and if you want to whip things up in a hurry, these are baking staples. Whew. Now I am starving!!!

I hope you enjoyed my Paleo Thanksgiving menu and that you learned something new in the process. I have been researching for a long time, but there are always recipes I might have missed out there.  Feel free to let me know where you get your Paleo recipes!



5 Steps to Being Healthier Today!

5 Steps to healthThis post was so popular that I have decided to add a contact form about the greens if you are interested in learning more about them!  Read until the end!

5 Steps to Being Healthier Today!

1. Eliminate processed foods.  Have you ever looked at the back of a “FAT-FREE” box of coffee creamer as compared to real cream?  Just look at the ingredients.
2. Drink more water.  Why?  “Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism.
3. Add a Greens smoothie to your day.  Why the “Greens”?

  • Detoxify, alkalize, and promote pH balance within the body
  • Acidity-fighting magnesium and potassium blend
  • Cutting-edge probiotic support for digestive health
  • 38 herbs and nutrient-rich superfoods
  • Multiple servings of fruits and vegetables in every scoop
  • Free radical-fighting antioxidants

4. Add protein in the morning.  I prefer the things I have linked to because of these reasons:

  • Experience quicker post-workout recovery
  • Build lean muscle mass with fewer calories
  • Maintain healthy cholesterol levels
  • Get feel-good, mood-elevating energy with maca and cacao powder
  • Promote healthy digestion with seven different soluble and insoluble fibers

5. Cut the sugar…but you can keep the fruit.  I have gone white processed sugar-free in the last two years and don’t miss it!  What do I use if I have to make a recipe with something like sugar?  Buy coconut palm sugar.  But if you are worried about sugar in fruit, check out this link.  I am guilty of loving mangoes.

So, in a nutshell…drop the sugar, add the water, add protein, and greens, but drop the processed food!!  Contact me here if you want to know more about the greens or visit vitalizeyouwellness.com click shop!