Upstream Health Coaching

North Texas Giving Day is this Thursday, September 22. Help us reach our goal by donating early.

https://www.northtexasgivingday.org/organization/communitygardenkitchen

To join the Garden Team please visit our website and click the Volunteer button.

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One sure-fire way to improve your health and lose weight is to decrease your consumption of refined sugar. Some food choices are apparent such as cookies, cakes, candy, etc. Others are not so obvious. Refined sugars are added to foods that don't require sugar as an ingredient. An easy way to cut back is to look at your food labels.

Learn more about my free health coaching consultation at www.upstreamhealthcoaching.com

Eating healthy food doesn't mean sacrificing taste. Cantaloupe offers a wide array of health benefits and satisfies your sweet tooth. If you are trying to reduce your sugar intake, eating low glycemic fruits is a great way to satisfy your cravings.

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Letting go of perfectionism is not easy. First, you need to recognize it and then take steps toward letting it go, bit by bit, day by day.

Go to www.upstreamhealthcoaching.com to learn more about my free consultation.

TOMATO, ARUGULA, GOAT CHEESE BRUSCHETTA for lunch today. It is days like this that remind me why I love my downtown McKinney lifestyle.
It started with a walk to the Farmers Market at Chestnut Square, followed by Bresnan’s Bakery to pick up a sourdough boule. When I got home, I grilled the sourdough bread after spraying with oil and seasoning with Black Garlic Salt by Jacobsen Salt Co. I topped the bread with fresh arugula and Lost Ruby Ranch goat cheese from the farmer’s market. I finished it with a tomato salad drizzled with Olive Texas Ranch Extra Virgin Olive Oil and spices.

Lunch was served, and it was delicious!

A shout out to the local McKinney businesses that made it possible.

(arugula and goat cheese)
(Jacobsen Salt Co. Black Garlic Salt)
(Olive Texas Ranch Olive Oil)
(Sourdough Boule)

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Five easy ways to consume more than green beer today. Happy St. Patty's Day.

Bacon & Egg Green Salad
Recipe:
1 cup Russian kale
1 cup spring mix greens
1 hard boiled egg
1/3 cup diced tomatoes
1/3 cup black beans
1/3 cup diced cucumber
2-3 slices uncured turkey bacon
1/2 avocado
Drizzle with balsamic vinaigrette

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The expression “chasing the dream” is a myth. Like most things, the more you chase it, the more elusive it becomes. The work lies not in the chase but rather in the discovery of one’s authentic self. The difference between “fake it 'till you make it” and “being it” are worlds apart.

More often than not, we can sniff out a lie. That intuitive part of the brain connected to the gut tells us when something is amiss. The same can be said of ourselves. When I am taking actions that don't feel right or saying things that don't ring true to my ears, I know it. Trust your instincts. You know yourself better than you think you do.

Instead of chasing and running, try standing still and living in the dream. Even if your life isn’t exactly as you want it to be, take time to consider the choices you should make to align with your future self. In other words, don’t fake it, strive to make it authentically real.

Being authentically yourself means you have entered a state of self-love and acceptance. We are attracted to people who are boldly comfortable in their skin. Become the lighthouse and let yourself shine, and discover the synchronicity of being at the right place at the right time.

LOADED WITH ANTIOXIDANTS AND PHYTONUTRIENTS, OREGANO IS A DELICIOUS HEALING AGENT.
The variety of oregano most associated with health benefits is Oreganum vulgare. You can use fresh oregano to season a wide variety of dishes including pizza, pasta sauce, fish, risotto, roasted vegetables, and marinades for chicken, lamb, and beef. It combines well with garlic, basil, onion, and thyme.

You can also find it as an oil supplement at grocery stores such as Whole Foods, Sprouts, and your local health food store.

I use Gaia capsules because the oil is contained in a capsule and easy to use.

If you have a green thumb, oregano is easy to grow in your garden or kitchen window sill and fresh is always better than dried.

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WORDS WITH FRIENDS
Every year I set an intention to journal consistently and each year I don’t. What I needed was an inspiration - so I signed up for a writer’s workshop. What I love about this workshop is that it is local and in person. It allows me to meet like-minded people and share ideas about creativity.

This week’s exercise was to meditate on a word that would become our intention and photograph a piece of art that spoke to you and helped visualize the intention. Luckily the workshop is held at The Millhouse at The Cotton Mill in McKinney, TX. The Millhouse is a collective of cultural creatives such as artists, writers, and photographers. Needless to say, finding inspiration was very easy.

My intention or word is to “create.” I chose this image not just because I am a huge dog lover but to remind myself that creating requires letting go of the rules, looking at things anew, and not taking myself so seriously.

If writing is a creative outlet that excites you and you live near McKinney, check out and .co

If anyone knows the artist's name please tag her.

Happy writing!

EATING HEALTHY AND LOSING WEIGHT DOES NOT HAVE TO BE HARD.
Forget restrictive diets that rely on willpower. Instead, custom-build a program around nutrient-dense food that you love and is simple to prepare.
Focus on your life, not just the food on your plate, because your life is what influences your eating choices. Lastly, get the support you need to succeed!
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WHAT IS THE BEST WAY TO BUILD YOUR MENTAL BLUEPRINT?

That all depends on personal preference:
• If you are visual, try using an inspiration board
• If you like words, try using sticky notes on a board
• If you are a list maker, then use a journal

Some great online resources that I love to use you are:
Milanote.com for creating a vision board,
Miro for creating sticky note board,
Gretchen Rubin “22 for 2022” downloadable list,

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