10 Indoor Plants To Improve Health and Wellness

Did you know that plants are not only beautiful to look at, but they are good for our bodies, minds, and overall well-being too? Best of all, plants are an easy, inexpensive way to spruce up any indoor space! Now tell me, who doesn’t love a beautifully feng shuied space? Research done by NASA found that plants remove toxins from the air! In fact, they found that within just 24-hours, plants can remove 87 percent of VOCs (volatile organic compounds) like formaldehyde, benzene, and trichloroethylene — that’s huge! Plants are not just for your home! Placing a beautiful plant (or five in my case) on your desk or in your workspace can boost engagement and concentration. A study found that employees were 15 percent more productive when they worked in a “green” office — not to mention, plants make people happy. Being a #crazyplantlady comes with benefits! With all their health benefits, it’s no wonder that house plants have become one of the biggest trends of 2019! Whether you are currently surrounded by plants or are trying to decide on the plant that is right for you, read on to learn about my top 10 favorite indoor plants and why I love them! Article continued HERE  on The Institute of Transformational Nutrition Blog. In Love, Health +Gratitude! – Katie  

Read More

5 Things I Learned By Sitting In Silence

I sat in silence for thirty hours last month, and I have to say I LOVED it! What if I told you that your life could be transformed just by sitting in silence for one hour each day? Does the thought of silence make you feel scared, stressed, or bored? Or, maybe a combo of all three? I hear ya loud and clear, friend! I’ll be honest — these were my initial thoughts until I tried it for myself. For someone who is a major busy body, like me, slowing down can be hard. (Really hard!) Even early in the morning, when much of the world is still asleep, I am focused on getting in my workout or jumping right into my emails. Until I fully practiced silence, I was in constant go mode. Article Continued HERE over on The Institute Of Transformational Nutrition Blog. In Love, Health and Gratitude! – Katie

Read More

Why I Consume Bone Broth Everyday and My 10 Favorite Ways To Enjoy It

I have to admit it took some time for me to get into bone broth. There was something about it that turned me off but once I finally made the commitment to have a cup a day I was hooked. Now, barely a day goes by where I don’t consume bone broth. And, H asks for it a few mornings a week so he is hooked too! Bone broth is not only amazing for adults but an excellent choice for kids especially before they head off to school. If you are a bone broth newbie and reluctant to try it like I was I’m hoping after reading this you will have more information on why bone broth is amazing and some fun ways to use to keep things exciting. Let’s first talk a little bit about the history of bone broth. While on my long healing journey the one thing I kept coming back to was the fact that there is so much knowledge from the people and cultures who came before us. In modern society, we are always looking for the next best thing or an easy fix but the reality is if we look at the way people did things or used things in the past we might just learn something. Bone Broth is a perfect example of this. Bone broth has been used in many cultures not only for consumption but as a remedy prescribed by doctors since the start of Chinese Medicine. It was prescribed to nourish the kidneys, support Qi and to help with building the blood. And you have probably heard one of the most famous quotes from Hippocrates which is, “Let food be thy medicine and medicine be thy food”. It is said he recommended it to those with digestive issues.SourceSource Today we know nutrient dense bone broth is filled with vitamins and minerals and assists in good gut health (click here for a great article to learn more about this). Is is also amazing for joint, skin and hair health, reduces inflammation, aids in restful sleep and can even help with weight loss.Source Modern society has allowed us the ability and convenience to learn from our ancestors and get back to the basics. We have stoves and pots and access to quality bones so it’s pretty simple to whip up a batch of bone broth over the weekend for the week ahead.…

Read More

Health Storylines Challenge Twenty-Two (The Small Things)

Ready for Challenge Twenty-Two? Happy New Year!  It’s 2019 and this year is going to be the best ever.  I can feel it!  How about you?  Are you feeling excited about what is ahead in 2019?  I have some major things I want to accomplish this year but in addition to the big things, there are small things too.  Sometimes we don’t even think about the small things and spend all our time focusing on big goals missing the fact that small goals lead to major impact over time.  It’s the small things that matter most right? Last months challenge was about starting now.  Not waiting until today Jan 1, 2019.  I’m hoping you joined me and started to tackle one of the new years goals you identified.  If you did join me and still have the list where you jotted down everything you wanted to accomplish in 2019 identify one of the smaller goals and that is what I want you to focus on this month (if you did not join me you can find the challenge here).  For me, it’s to dedicate one or two uninterrupted hours with H each day.  I spend lots of time with him but many times I feel like it is interrupted by work, cooking dinner, doing laundry etc.  It’s hard to find a solid one or two hours where I am not running off for a few minutes to take care of something else.  This small thing will have a major impact over time for both for H and me. It can be easy to identify a goal but how you actually go about accomplishing it is the hard part.  Below I am sharing an example based on my small goal of wanting to spend more uninterrupted time with H each day.  Write down your goal and then answer the below question.  Come up and write down a few simple things that will help you achieve the goal.  This really helps break it down to an achievable level. Goal: To Spend One Or  Two Hours Of Uninterrupted Time With H Each Day Question: What things can I do that will help me accomplish this? Waiting to cook dinner until later in the evening and immediately spending the first hour together when H gets home from school. Head upstairs an hour before bedtime to play in H’s room. Spend 30 min getting house…

Read More

Healthy Storylines Challenge Twenty-One (Start Now!)

Ready for Challenge Twenty-One? How is it that we are already in the last month of 2018?  It has been an amazing year, but I am not sure I know where it went?  Time really does fly!  As we approach the new year I always do a lot of self-reflection.  I think about all the things I accomplished over the last year.  Both big and small.  Sometimes we get so busy in our day to day that we do not take the time to celebrate our wins.  This previous week I was thinking about the coming year, goals I want to set for myself and the impact I want to make on others’ lives and it dawned on me.  Start now!  We have 31 amazing days before we kiss 2018 goodbye and there is so much we can do and make happen in 31 days! Instead of waiting for an entire month to start your new year’s goals, habits, resolutions or whatever you like to call them start now!  By starting now, you will be motivated to continue into 2019.  So, this month’s challenge is all about setting and starting your new year’s goals now.  If you want to start eating healthier in 2019 start now!  If you want to start working out, start now!  If you want to get more consistent sleep, start now!  If you want to dedicate more time to your kids, start now!  You get the idea. Take some time today or tomorrow and jot down what you want to accomplish in 2019 and then set an intention around it.  Answer the following questions for each goal. Why are you setting this particular goal? What will it bring to your life if you accomplish it? How will you feel once you accomplish it? Then, get started!  Start now and on January 1 you will have made massive progress.  Instead of setting new goals you will be able to celebrate all you accomplished the last 31 days and continue strong into 2019! Ready, Set, Go…. Challenge Time The first step is to set up your free account at Healthstorylines.com if you have not already. Simply click here to register for your free account. Challenge Twenty-One Instructions: 1. Set your new years goals now.  Follow the instructions below and answer the three questions provided then get started! 2. In the journal section of the Health Storylines app record your…

Read More

Health Storylines Challenge Twenty (Gratitude In All Things)

Ready for Challenge Twenty? First off, I have to say I cannot believe we are on challenge twenty!  For all of you who have been following along for some time now trying out my challenges I just want to say thank you!  Challenges are a fantastic way to try new things and create new habits which lead to better health.  Congratulate yourself even if you have only tried one challenge.  The great news is you can also go back and relook at all the earlier challenges here and either do one you may have skipped previously or repeat one if you feel you need a little redo.  It is all up to you! To be honest, coming up with twenty challenges that are super meaningful and impactful has not been easy.  On this twentieth challenge I want to come back to gratitude.  When I think about my healing journey from ankylosing spondylitis and iritis gratitude has played an undeniable role.  When I say gratitude, I do not just mean being thankful for all the amazing things we have in our lives.  That is certainly part of it but where I really grew in my gratitude practice was when I completely changed my perspective of situations and the world around me on a continual basis.  And, let me tell you that it is not easy and does take intention and practice. It is the difficult things that can throw us for a loop.  However, finding gratitude in every moment is possible.  For example, I recently was listening to a podcast and the person being interviewed was talking about the death of their father.  They spoke about how incredibly difficult it was.  They also shared that through gratitude the experience of death is still something to be thankful for.  They shared that a friend had a living father who was never in their life.  However, this person had a very present and loving father in their life for 30 years.  And, even though they had passed they were grateful for the love their father showed them while on earth.  I LOVE this perspective!  We can always find gratitude if we look for it.  It is also through gratitude even in the worst of times that we heal not only or physical bodies but our minds as well. This month’s challenge is simple.  Pick one event, struggle or circumstance you have met in your…

Read More

Health Storylines Challenge Nineteen (Meditate)

Ready for Challenge Nineteen? Well it’s officially fall (at least in Minneapolis).  I just back from a 12 day work trip to Indonesia and the last little hints of summer have passed on to make room for chilly mornings and leaves just starting to change color.  On my trip I started with an iritis flare before I even made it through the first flight.  To be honest, it was one of the worst flares I have had in well over a year.  Initially my mind went to why?  I have found that I can normally pin point something that is causing the flare. This time the only thing I could think of was stress which is very likely.  During my trip to help not only with my symptoms but my stress and concern about the flare I used meditation.  I am surprised I have not done a challenge on meditation yet as it has been a game changer for me.  Not only does mediation help me to get through a flare but it has also played a critical role in keeping me flare free. This months challenge is to mediate for 10-15 each day.  I recommend mediating in the morning but your can mediate at any time during day.  You can also break this time into multiple shorter sessions if you like. Meditation requires you to focus your attention on something other than all the crazy thoughts that are streaming through your head.  It calms the mind and brings a sense of peace that benefits not only your physical body but your mind as well.  The benefits of meditation last long after a session and are carried through your day.  Meditation helps you to focus on the present moment.  This is a skill we all need to be able to live life to the fullest and keep stress levels low.  When we get away from past or future thoughts we can enjoy what is right in front of us. Below I am sharing how to mediate with just a timer and focus on your breath.  If you prefer a guided meditation head over to You Tube and search for guided meditation or meditation and a key word such as “healing”.  There are a number of healing mediations I listen to over and over.  You can also find meditions to help with confidence and limiting beliefs as well anxiety.  Really anything…

Read More

Health Storylines Challenge Eighteen (Prepare One Meal A Day)

Ready for Challenge Eighteen? Is anyone else asking where did summer go?  I know I am.  This summer started and ended with record speed.  Instead of being sad that warm weather and long days are behind us I am embracing the fall ahead, the beginning of a new season and the start of kindergarten for H.  A new season is a great reason to make some tweaks towards achieving your wellness goals and this month’s challenge is going to help with that. If you are like us summer was jam packed with activity after activity as well as travel so getting in the kitchen to prepare meals was a bit of a challenge.  We made a lot of meals at home but also ate out quite a bit.  In case you didn’t know, people that live in Minneapolis LIVE for the short number of weeks that we can grab a bite at our favorite restaurant, sit outside on a patio and enjoy the warm weather.  It seriously never gets old!  This month’s challenge is all about getting back in the kitchen and preparing at least one meal a day. If you work out of your home this means packing your main meal and taking it to work with you.  And, because it’s back to school time this challenge is going to extend to your kids as well.  It is pretty easier to give your kids lunch money to purchase their lunch at school but your kids are going to learn so much more about nutrition and conquer their day if you prepare and send their lunch to school.  It’s also a great excuse to get your kids involved in making their own healthy choices! If you are feeling overwhelmed by the thought of taking your lunch each day don’t worry.  Once you get into a routine it will get easier.  I like to prep as much as I can on Sunday night whether physically preparing foods or just doing a little meal planning and grocery shopping.  Pinterest and Instagram are my favorite places to find inspiration and on days when I don’t know what to take I typically throw together a smoothie, grab leftovers or a jar of bone broth.  Eating more foods prepared by you puts you in full control of what you consume and will help you get one step closer to your goals! Ready, Set, Go…. Challenge…

Read More

Healthy Storylines Challenge Seventeen (Space Detox)

Ready for Challenge Seventeen? Hope you all have been having an amazing summer.  I know I have!  Even though I embrace change I am savoring every last second of summer before fall and pumpkin spice everything rolls through the door.  We did not do a challenge in July and I have been thinking long and hard about what would be an amazing, productive challenge for August.  In previous challenges we have focused on our bodies and minds so I thought this month a great challenge would be to look at how we can improve the environment around us to make our spaces cleaner, clear, and more balanced as we move into the next season. This month’s challenge is to spend the next 30 days working room by room through your space donating things that no longer serve you.  In addition to getting rid of items you no longer want or need spend a little time organizing and refreshing as well.  Each day spend 15 min going through an area of your space that could use a little work.  You may think… what can I accomplish in 15 min a day?  A ton!  Those 15 min add up to 465 min over the course of 31 days so by the time September rolls around you will have made serious progress and impact.  It is the little things done with consistency that add up to big results! Many of us are busy during the summer and find it hard to stay on top of home tasks given the fact that we are outside a lot, in a more relaxed state and partaking in every summer activity there is.  At least this is how my summer has played out!  The last thing I feel like doing is cleaning the house or organizing my closet.  Who is with me? In preparation for a season change I love doing a house sweep and donating things that no longer serve me as well as doing a little organizing, re-arranging, and refreshing.  Our environment can directly affect our health and if we are living in a state of chaos with a long to-do list we can never really clear our minds and relax.  Have you ever gone to bed with a messy room?  I know I have and it may sound silly but it really affects how I sleep and wake up the next day.  When my…

Read More

Health Storylines Challenge Sixteen (Manage Stress With The Power Of Perception)

Ready for Challenge Sixteen? We all go through times of stress.  Acute (short term) stress may have some benefits however, chronic (long term) stress is something that we need to learn to manage.  When our bodies are in a constant state of daily stress a whole host of problems can ensue.  When we think about our health much of the time we focus only on diet and exercise but, we need to also be acknowledging our thought processes and the affect they have on us.  A mind that is running wild with all sorts of thoughts is not going to benefit you or your long-term health goals. This month’s challenge is all about managing stress with the power of perception.  Sounds easy right?  Just change your perception of an experience and then the stress goes away?  Sort of… but, it is a little harder than that.  Our perception of a situation is 100% in our control however, it is not always easy to control your mind and thoughts.  It is something that takes practice and accountability. When I first started learning about the mind body connection and its relationship to health I learned that the mind does not know the difference between imagination and reality.  Say what?  The mind is not able to decipher if a thought is just a thought or if it is truly happening in that moment.  Therefore, when you are in a stressful situation your body has a physical response (pounding heart, stomach ache, sweaty palms).  Biologically our bodies are designed to react in times of stress.  This is what protected us back when we were running from wild animals.  Even though we have evolved as a human species we are still living in the same bodies and when we are under stress our fight-or-flight response system kicks in.  Like I said earlier when this happens occasionally it is not that big of a deal.  However, when we are in fight-or-flight constantly that is when problems start. When we perceive a situation to be a threat when it really is not or when we are constantly telling ourselves “stories” about whatever we are creating constant stress.  These stories can easily become thought patterns and a habit.  So, how do we break this habit and start letting go of our stress? That is where this month’s challenge comes in.  Begin to work towards the belief that every situation in…

Read More