Hey there, wellness warriors! I’m thrilled to share some golden nuggets from our recent podcast episode. We delved deep into the world of Building Healthy Habits for Type 2 Diabetes, and I can’t wait to take you on this journey with me.

Living well with type 2 diabetes is like embarking on an adventure. It involves balancing your sugar levels, incorporating exercise, and making mindful nutritional choices. In this blog, I’ll guide you through the insights I shared on the podcast about making these healthy habits stick, especially if you’re dealing with type 2 diabetes.

Building Healthy Habits for Type 2 Diabetes

  • Avoiding Quick Fixes:
    Lots of people are on the lookout for fast solutions, but let me tell you, it’s better to take it slow. I’m all about making little changes over time instead of trying to do everything all at once. It’s the key to Building Healthy Habits for Type 2 Diabetes that last.
  • Exercise Strategies for Type 2 Diabetes:
    Moving your body is super important for managing type 2 diabetes. I’ve got some simple tips for fitting exercise into your day, like starting small and doing things like walking, taking the stairs, or being active while watching TV. These small steps are crucial in Building Healthy Habits that make a real impact.
  • Eating Right with Type 2 Diabetes:
    Eating good food is key. I suggest focusing on the healthiest options in each food group and paying attention to carbs, especially if you have type 2 diabetes. Go for the carbs with lots of fiber to keep your sugar levels steady. This is a game-changer in Building Healthy Habits for Type 2 Diabetes.
  • Finding Motivation Inside You:
    In our talk, we discussed moving away from outside motivations, like just looking at numbers, and finding motivation from inside yourself. Doing things because you care about yourself helps you keep up with healthy habits, particularly in the journey of Building Healthy Habits for Type 2 Diabetes that stand the test of time.
  • Making Habits Stick:
    I think making healthy habits is like a test where you keep learning. It’s not about being perfect; it’s about trying a lot, learning from mistakes, and changing things as you go. This approach is vital in Building Healthy Habits for Type 2 Diabetes.

As we finish, I want to leave you with this thought: no matter what’s going on, you can make good changes. Don’t give up on yourself, be nice to yourself, and know that getting better is a journey, not a race.

Starting a journey to be healthier, especially with type 2 diabetes, is a personal adventure. I hope what I shared helps you. If you want more, listen to our podcast for the whole story.

Listen to the Podcast Episode Now!

Remember, your health journey is about little steps that add up to big changes over time.

Until next time, take care and keep feeling good!

Hello, dear readers! I recently had the privilege of being a guest on the “Finally Free Podcast,” where I shared my deeply personal journey towards holistic health and wellness. Today, I want to dive deeper into our conversation and provide you with valuable insights and takeaways.

In the podcast, I talked about how my life journey was marked by my deep-seated desire to achieve, coupled with the perfectionist tendencies that often come with it. This drive led me to pursue a career in pharmacy. However, my wake-up call came during my first year of pharmacy school when I found myself utterly overwhelmed. The intense workload and the pressure to excel led to a breaking point, where I was on the floor, unable to hold back the tears.

This moment of crisis was a turning point in my life. I embarked on a journey of self-discovery, therapy, and self-help. It was essential to understand that genuine well-being involves more than just physical health. True wellness encompasses the mental, emotional, and spiritual aspects of our lives. I began to embrace self-acceptance and self-compassion, building the foundation of my holistic health philosophy.

Life had another surprise for me, as I was diagnosed with a combination of rheumatoid arthritis and lupus, chronic illnesses that profoundly affected my life. This experience underscored the importance of a holistic approach to health and well-being. The physical challenges were magnified by the mental and emotional battles I had already begun to face.

The core philosophy of my holistic health approach is to dig deeper, to address the “why” behind our habits and struggles. This philosophy is about uncovering the emotional and mental aspects of our well-being, allowing us to transform our lives fully. Achieving genuine well-being goes beyond superficial goals and focuses on internal growth and healing.

Being “Finally Free” doesn’t mean reaching a specific weight or external appearance. True freedom is an internal state of peace and self-acceptance. It’s about liberating yourself from the unrealistic expectations and self-criticism that can dominate our lives. It’s the freedom to live authentically, knowing who you are and being comfortable with that.

Finding Your Path to Wellness:

If you’re on a journey of self-discovery, here are some actionable takeaways to help you along the way:

  1. Start by Asking “Why”: Unpack the reasons behind your behaviors, struggles, and goals. Get to the root of your motivations and challenges.
  2. Internal Healing: Focus on your internal well-being, not just external appearances. Prioritize self-acceptance, self-compassion, and self-support.
  3. Embrace Holistic Wellness: Understand that health involves physical, mental, emotional, and spiritual aspects. Strive for a well-rounded approach to well-being.
  4. Vulnerability is Strength: Don’t be afraid to be vulnerable. It’s through facing our internal struggles that we find the strength to transform our lives.

For a more in-depth exploration of my journey to holistic health, the impact of perfectionism, and how you can embark on your path to wellness, I encourage you to listen to the full conversation on the “Finally Free Podcast”. The podcast offers a rich, insightful discussion on the crucial aspects of self-discovery, self-acceptance, and holistic well-being.

In closing, remember that the path to wellness and true freedom starts from within. It’s about embracing who you are, healing from past wounds, and nurturing your holistic well-being. This journey may be challenging, but the rewards are immeasurable, and the feeling of true freedom is worth every step.

Thank you for joining me on this journey to wellness and self-acceptance. May you find the peace, health, and freedom you deserve.

In a recent episode of the Calm Creative Podcast, hosted by Volta Volotion Smith, we explored the art of embracing calmness and reevaluating our relationship with caffeine. These topics are integral to our mental and physical well-being, and I’m excited to share some of the insights we discussed in this blog post.

Our fast-paced world often leaves our minds racing from one task to the next, serving as a distraction from deeper issues. We find it challenging to embrace moments of stillness, often filling our days with endless activities. While this is a common coping mechanism, it prevents us from exploring our inner worlds and emotions – and this is where art and creativity come into play.

A significant part of my work involves encouraging individuals to examine why they shy away from moments of calm. What are they avoiding, and why does it make them uncomfortable? These questions apply to mental, emotional aspects, and also to creative pursuits. Discovering the root causes of our unease is the first step towards personal transformation.

I recently worked with a client who had spent her life in a whirlwind of busyness. An overachiever involved in numerous organizations and leadership positions, she rarely had downtime. Even when she did, she’d fill it with various activities, leaving no room for stillness. I asked her what would happen if she intentionally scheduled a block of time with nothing to do, just sitting there without any specific agenda. She found the idea unsettling, her discomfort revealing the deeper issues she needed to address.

We decided that she should begin by scheduling short periods, around 10 to 20 minutes, with nothing planned. In these pockets of calm, she could explore mindfulness, perhaps through meditation. This practice would help her pay attention to her inner thoughts and emotions, gradually becoming more comfortable in the quietude.

It’s crucial to understand that discomfort is not necessarily a bad thing. It’s a signal that change is necessary. Too often, we view discomfort as something to avoid, yet it’s a guide pointing us toward the aspects of our lives that require attention and transformation. This is where art, creativity, and mindfulness can be powerful tools in navigating our journey to self-discovery.

Shifting our mindset is vital to embracing calmness. The societal pressure to stay perpetually busy can become overwhelming. We tend to associate our self-worth with accomplishments and productivity. However, self-care and calmness are accomplishments in themselves. By embracing moments of tranquility, we demonstrate a profound level of self-care and self-love, recognizing that we are inherently valuable, regardless of our achievements.

Another aspect of my work involves the relationship between nutrition and mental health. One food that can significantly impact mental well-being is caffeine. For those dealing with anxiety, caffeine can exacerbate their condition. The caffeine habit can be indicative of a deeper issue—our bodies should ideally have enough energy naturally. By relying on caffeine for an energy boost, we’re masking the underlying problems.

However, I don’t necessarily advocate eliminating caffeine entirely. Instead, I encourage individuals to question why they depend on it. We should ask ourselves why we feel the need for a caffeine fix every morning. It’s essential to address the root causes, such as inadequate sleep, high stress levels, or nutritional deficiencies. As we delve into these issues and take care of our bodies, we may find that our dependence on caffeine naturally wanes.

Our nutrition directly affects our mental health in countless ways. The way we nourish our bodies and minds is a crucial factor in our overall well-being. Sometimes we turn to food as a coping mechanism, using it to deal with stress, emotions, and the challenges of life. This pattern can lead to issues like emotional eating and weight gain, which can then have an impact on our mental and emotional health. What’s essential is recognizing that the foods we consume, as well as our relationship with them, play a significant role in our mental and emotional well-being.

Tune in into this insightful podcast episode and gain deeper insights into embracing calmness and reevaluating our relationship with caffeine. Listen to the Podcast Here. 🎧

Tips to Eat Healthy During Your Vacation - Scripps Health

Are you ready to embark on a journey of health-conscious indulgence? Imagine yourself on a sun-kissed beach, exploring new cultures, and savoring exotic cuisines. We’ve got exciting news that’s sure to enhance your next vacation experience and help you maintain your wellness goals! Our very own expert was featured in a recent Fox News article, and we’re thrilled to share the key takeaways with you.

Discover the Article:
Healthy eating on vacation: How to manage diet and avoid overindulgence, according to experts

🌴 Unveiling the Secrets of Sensible Eating While Traveling 🌴

Vacations are all about relaxation and exploration, but they shouldn’t be a detour from your health journey. In this illuminating article, we’ll provide you with direct education on how you can relish every moment while staying aligned with your well-being goals. Here’s a glimpse of what you’ll uncover:

1. Elevate Quality, Banish Quantity:
Learn to steer clear of all-you-can-eat buffets and opt for quality over quantity. Indulge in the deliciousness without the overindulgence.

2. Menu Mastery:
Review menus before dining out. Empower yourself to make smarter choices and avoid succumbing to less desirable options.

3. The BDD Rule: Bread, Drink, Dessert:
Introducing the BDD rule – the art of balancing bread, drinks, and desserts during meals for guilt-free enjoyment on special occasions.

4. Portion Control and Hydration:
Unveil the secrets of portion control and staying hydrated while relishing local flavors and maintaining a healthy balance.

5. The Power of Protein and Fiber:
Unlock the potential of protein and fiber-rich foods. Discover how these allies can keep you feeling satisfied and energized throughout your vacation.

6. Cocktails, Express Workouts, and Active Exploration:
Manage cocktails, incorporate express workouts, and embrace calorie-burning activities. Elevate your vacation experience through mindful choices and invigorating activities.

7. Embrace Wellness, Reject Restriction:
Approach food with a positive mindset, fostering stable internal well-being.

Unlock a Healthier Vacation Experience!

Ready to put these expert tips into action on your next vacation? Explore our platform for exclusive wellness insights and tips to make your journey even more health-conscious. Visit Our Program to access our curated resources.



Embrace Wellness-Infused Vacationing!


Transform your vacation into a wellness adventure! Our expert-backed insights will empower you to savor every moment while nourishing your body and soul. Dive into the full article and embark on a path of mindful eating, joyful movement, and holistic wellness. Your vacation is your canvas, waiting for your vibrant brushstrokes of well-being. Happy reading and bon appétit!

Read the Full Article: Healthy eating on vacation: How to manage diet and avoid overindulgence, according to experts

The Whole Health Group Affordable Weight Loss with Empowerment Program epitomizes this mission, offering a transformative experience that marries efficacy with affordability.

“Our mission is clear: to empower individuals with the tools, support, and knowledge they need to embark on a journey towards sustainable, transformative weight loss.” — Whitney Prude

Whole & Happy Living, a trailblazer in the wellness industry, is thrilled to unveil a groundbreaking solution that is set to reshape the landscape of accessible, expert-guided weight loss. The launch of the Whole Health Affordable Weight Loss with Empowerment Program marks a pivotal moment in the world of weight loss and wellness, offering individuals a transformative experience that combines expert guidance, personalized support, and an empowering community, all while redefining affordability.

In an industry where effective solutions often come with a staggering price tag, Whole & Happy Living is committed to challenging the status quo. Founder Whitney Prude, PharmD, BCPS, NBC-HWC, emphasizes, “We firmly believe that true well-being should be accessible to everyone, not just a privileged few. Traditional high-quality weight loss programs can cost between $5000 and $15000, and sometimes even more, making them unattainable for a significant portion of the population. We are actively working to bridge this gap by providing services worth several thousands of dollars at a fraction of the cost.”

The Whole Health Group Empowerment Program: Affordable & Sustainable:

The Whole Health Group Empowerment Program is an embodiment of Whole & Happy Living’s commitment to accessible, inclusive wellness. It is a program designed to provide individuals with an extraordinary wellness and weight loss journey, while ensuring that the financial aspect doesn’t become a hindrance to transformation.

Personalized Guidance: The program retains the core of Whole & Happy Living’s holistic approach, offering meticulously tailored nutrition and exercise plans that cater to each individual’s unique goals and preferences.

In-Depth Education: In addition to immediate results, participants will benefit from 16 weeks of comprehensive education, equipping them with the knowledge and tools to navigate their wellness journey independently and sustainably.

The Power of Collective Support: The Whole & Happy Living team understands that wellness is not a solitary journey. The program introduces group coaching, a dynamic approach that leverages the collective energy and wisdom of participants. Weekly sessions, along with the support of dedicated coaches and a like-minded community, create a tight-knit support network that promotes accountability, camaraderie, and empowerment.

Affordable Transformation: The introduction of the Whole Health Group Empowerment Program comes with an unprecedented 50% off introductory offer and flexible funding options. This reflects Whole & Happy Living’s determination to ensure that true transformation is attainable for all, regardless of their financial circumstances.

Changing Lives, Redefining Wellness

In an effort to maintain an intimate, supportive environment, the program enforces a strict limit of 6 spots per group. Additionally, early participants will be grandfathered into upcoming program content, extending their investment’s value even further.

Whitney Prude, PharmD, BCPS, NBC-HWC, Founder and CEO emphasizes, “Our mission is clear: to empower individuals with the tools, support, and knowledge they need to embark on a journey towards sustainable, transformative weight loss. The Whole Health Group Empowerment Program epitomizes this mission, offering a transformative experience that marries efficacy with affordability.”

Whole & Happy Living’s unwavering dedication to accessible wellness comes to life with the introduction of the Affordable Weight Loss with Empowerment Program. Those seeking an opportunity to experience a transformative journey towards wellness, backed by expert guidance and powered by the strength of a united community, are invited to book their call.

Book Your Empowerment Call Here!

The journey to sustainable, transformative weight loss shouldn’t be a privilege for the few. It should be a path open to everyone, regardless of their financial circumstances. Traditional weight loss programs can cost a small fortune, leaving many without access to the support they need. Whole & Happy Living shatters this status quo by offering services worth thousands at a fraction of the cost.

This program isn’t just about shedding pounds; it’s about gaining life-changing knowledge, personalized guidance, and the support of a like-minded community. It’s about empowerment through education, accountability through camaraderie, and true transformation through affordability.

Additional Authority References: 

At Whole & Happy Living we are incredibly passionate about providing accurate, credible, and reputable information. We are honored to have our position on providing greater accessibility published on several credible sites across the country. We have referenced just a few below. Be sure to click the links and check out our original article! 

Associated Press Reference

        Check out this link to read our original article published in The Associated Press (AP).

Yahoo News Reference

You can find the Yahoo News article related to our topic by visiting this link.

Google News Reference

You can access the Google News article related to our topic through this link.

As you embark on your wellness journey with the Affordable Weight Loss with Empowerment Program, you’re not just investing in your health; you’re investing in a brighter, healthier future for all. Be part of this transformative movement and book your call today!





Hey there, amazing readers! I’m absolutely thrilled to share some fantastic news with all of you. Recently, I had the incredible opportunity to be featured on The Chris Voss Show Podcast, where we engaged in some thought-provoking conversations about health, wellness, and the art of transformation. I’m excited to take you on a journey through the highlights of our discussion and the profound insights that emerged.

Listen to the Podcast Episode: Tune in to the Conversation here.

Embarking on a Wellness Journey

As I settled into the podcast chat, I couldn’t help but reflect on the significant twists and turns that have shaped my journey so far. It all started with a challenging period of my life when I encountered a wrist injury and the subsequent curveball of an autoimmune disease. Bedridden and determined to find purpose amidst the pain, I was fueled by an inner drive to turn my experiences into something meaningful. This determination led me down the  path of health coaching, where I found my passion in helping others navigate the hurdles of their weight loss and wellness journeys. My approach in the weight loss industry stands out due to its focus on long-term results. I’ve learned that true transformation involves much more than just diet and exercise – it’s about diving deep into the mental and emotional layers that shape our choices. By addressing these internal factors, my program aims to create profound, lasting changes in both physical health and overall well-being.


Explore the Five-Step Power Plan for achieving holistic wellness

At the heart of my program lies the “Five-Step Power Plan to Whole Health Transformation.” Spanning over 16 weeks, this plan encompasses a holistic approach that guides participants through a journey of self-discovery, breaking down mental barriers, and achieving sustainable health improvements. Let’s delve deeper into the Five-Step Power Plan for holistic wellness that have proven to be a game-changer:

1. Power of Mind: Understand how your mind operates and transform automatic triggers and reactions.
2. Power of Awareness: Recognize the motives behind your actions, conquer absent-mindedness, and make intentional choices.
3. Power of Self: Confront self-abandonment, align actions with personal values, and embark on a path of growth.
4. Power of Knowledge: Equip yourself with deep nutrition and mindful eating education for empowered decision-making.
5. Power of Growth: Uncover your strengths, values, and motivation, paving the way for lasting progress.

Going Beyond Quick Fixes: A Mindset Shift

During our podcast conversation, we explored the landscape of weight loss drugs, such as Ozempic, that promise quick results. Drawing on my background as a pharmacist and health coach, I emphasized the value of enduring results through shifts in mindset and lifestyle. While these drugs might offer temporary weight loss, they often overlook the emotional and mental aspects of our eating habits. Changing our relationship with food, conquering triggers, and fostering healthy habits emerged as critical aspects of the journey.

Navigating Challenges and Embracing Change

Throughout our talk, I shared insights on common challenges like mindless eating due to boredom or emotional triggers. I drew parallels between these behaviors and my own journey of overcoming self-abandonment, eventually aligning my actions with my core values. We delved into the pivotal role of reshaping mindset, beliefs, and behaviors, highlighting the importance of sustainable transformations over fleeting fixes.

My Key Takeaways for Lasting Wellness

One of the standout messages of our conversation revolved around the immense impact of mindset in approaching weight loss and health. In a world teeming with misconceptions and quick fixes, we underscored the power of gradual, sustainable changes, fostering healthy eating habits, and crafting a lifestyle that nourishes long-term weight loss and well-being. Moreover, we touched upon the significance of personalized approaches in health and weight loss journeys. Each of us possesses a unique body with diverse factors influencing how we respond to different strategies. Addressing emotional eating, managing stress, and understanding our psychological triggers play a crucial role in breaking free from unhealthy cycles.

Embracing Lasting Transformation Through Holistic Wellness.

Above all, our conversation underscored the significance of embracing a holistic approach. I’m a firm believer that true transformation transcends mere physical outcomes. It encompasses nourishing our minds and souls, cultivating positive habits, and creating a life that truly resonates with our well-being.

Connect with Me!

If you’re eager to learn more about my approach or have any burning questions, feel free to connect with me on Instagram and Facebook. I’m here to support you on your journey toward weight loss, well-being and fulfillment.

Here’s to Your Wellness Journey

As you immerse yourself in the insights shared during this enlightening podcast, get ready to embrace a journey of empowerment, growth, and transformation. Remember, the road to wellness isn’t a sprint – it’s a marathon of self-love, mindful choices, and meaningful progress. Start your journey to holistic wellness today for a brighter tomorrow.


Health is Wealth!

You are not alone!

I am incredibly passionate about mental health. I have had my own mental health journey. I have been to therapy multiple times. I have read more self-help books than I can count. And I am so grateful to be able to now feel mentally and emotionally well. It is an incredible privilege as a health and wellness coach to be able to be a part of others health and wellness journeys in more ways than just physical health. Your mental and emotional health impact every aspect of your health and wellness. 

If you are struggling with your own mental health journey, please take the time to watch this video and hear others share about their mental health journeys. There is an incredible amount of power when we can connect to one another’s stories and realize that we are not alone in our suffering. 

It takes bravery to be willing to admit that we are not okay and that we need help. It takes bravery to be kind to ourselves and invest in getting help when we need it. It takes bravery to keep fighting when it feels like the world is fighting against us. 

Keep your chin up. Remember you are not alone. Things will get better.

Keep being brave!

I believe there is an incredibly large gap in the way we approach health and wellness with a significant emphasis placed on our physical health.  When something starts to go wrong physically (i.e.  weight gain, blood pressure, cholesterol, pre-diabetes, depression/anxiety, etc.), we turn to physical methods to try and solve the problem. This could include changing our diet and exercise plan, starting a new medication, and the list goes on.  What I hope to demonstrate in this article is that our physical health is often an outer expression of an inner conflict.  Bear with me as we dive into some astounding research summarized by Jane Ellen Stevens at ACEs Too High News.

In 1985, a man named Dr. Vincent Felitti, chief of Kaiser Permanente’s revolutionary Department of Preventive Medicine in San Diego, CA, ran an obesity clinic.  Anyone who wanted to shed as little as 30 pounds could participate, but the clinic was designed for people who were 100 to 600 pounds overweight. Every year, more than 50,000 people were screened for disease. It was the largest medical evaluation site in the world.

Although Dr. Felitti’s department was incredibly successful, he couldn’t figure out why, each year for the last five years, more than half of the people in his obesity clinic dropped out.  After reviewing the people who had dropped out he discovered that all of these people were losing weight when they left the program.  Why would someone who weighed 300 pounds, and had lost 100 of those pounds in his program, drop out? The mystery turned into a 25-year quest involving researchers from the Centers for Disease Control and Prevention and more than 17,000 members of Kaiser Permanente’s San Diego care program.

Dr. Felitti began interviewing hundreds of his clients who dropped out of this program.  At first he made no progress in discovering the root of the problem until he began asking the following questions: How much did you weigh when you were born? How much did you weigh when you started first grade? How much did you weigh when you entered high school? How much did you weigh when you became sexually active?  He was astonished when his first patient, a woman, replied, “Forty pounds.” And then elaborated further, “It was when I was four years old, with my father.”

A shocking 286 patients later almost all had replied in a similar manner. As startling as this was, it turned out to be less significant than another piece of the puzzle that dropped into place during an interview with a woman who had been raped when she was 23 years old. In the year after the attack, she told Felitti that she’d gained 105 pounds. “Overweight is overlooked, and that’s the way I need to be.” He realized that being overweight for these people was not a problem it was actually a solution. In the case of the woman who’d been raped, she felt as if she were invisible to men. In the case of a man who’d been beaten up when he was a skinny kid, being fat kept him safe, because when he gained a lot of weight, nobody bothered him. In the case of another woman — whose father told her while he was raping her when she was 7 years old that the only reason he wasn’t doing the same to her 9-year-old sister was because she was fat — being obese protected her. Losing weight increased these patient’s anxiety, depression, and fear to levels that were intolerable.

Over time, these results would reach far beyond an obesity clinic.  They began to help explain why hundreds of millions of people around the world use biochemical coping methods – such as alcohol, marijuana, food, sex, tobacco, violence, work, methamphetamines, thrill sports – to escape intense fear, anxiety, depression, and anger.  All of this led to one of the largest and perhaps most important public health studies of all time.

Between 1995 and 1997 a survey was filled out by 17,421 individuals coming through Kaiser Permanente’s Department of Preventive Medicine.  The survey consisted of the top 10 most common adverse childhood experiences that had been reported by Dr. Felitti’s patients.

The results of this study were mind-boggling!
  1. There was a direct link between childhood trauma and adult onset of chronic disease, as well as mental illness, doing time in prison, and work issues, such as absenteeism.
  2. Two-thirds of the adults in the study had experienced one or more types of adverse childhood experiences. Of those, 87 percent had experienced 2 or more types. This showed that people who had an alcoholic father, for example, were likely to have also experienced physical abuse or verbal abuse. In other words, adverse childhood experiences(ACEs) usually didn’t happen in isolation.
  3. More adverse childhood experiences resulted in a higher risk of medical, mental, and social problems as an adult.

A scoring system was developed that gave each ACE one point. For example, if a person experienced verbal abuse, lived with a mentally ill mother and an alcoholic father, their ACE score was three. Compared with people with zero ACEs, those with four categories of ACEs the results were as follows:

  • 240% greater risk of hepatitis
  • 390% greater risk of COPD
  • 240% higher risk of a sexually transmitted disease
  • Twice as likely to smoke
  • 12 times more likely to have attempted suicide
  • 7 times more likely to be an alcoholic
  • 10 times more likely to have injected street drugs
  • More likely to be violent, have more marriages, more broken bones, more drug prescriptions, more depression, more auto-immune diseases, and more work absences.

To further validate the shocking results of this study, the participants were average Americans. Seventy-five percent were white, 11 percent Latino, 7.5 percent Asian and Pacific Islander, and 5 percent were black. They were middle-class, middle-aged, 36 percent had attended college and 40 percent had college degrees or higher. Since they were members of Kaiser Permanente, they all had jobs and great health care. Their average age was 57.

I think the results of this study speak for themselves, but if you are one of those people asking the question of why this really matters, let me elaborate further.

According to the Adverse Childhood Experiences — ACE — study, the rougher your childhood, the higher your score is likely to be and the higher your risk for various health problems later.

The ACE Study became even more significant with the publication of parallel research that provided the link between why something that happened to you when you were a kid could land you in the hospital at age 50. The stress of severe and chronic childhood trauma – such as being regularly hit, constantly belittled and berated, watching your father often hit your mother – put a child in constant fight or flight mode which releases hormones that physically damage a child’s developing brain.  This fight or flight mode is beneficial when we’re being chased by a bear, but the real problem comes when that bear comes home from the bar every night.  Constantly staying in a fight or flight mode is incredibly damaging to every aspect of our health leading to the adoption of health risk behaviors, disease, disability and early death. 

The results in this study show extreme examples of what many people go through during their childhood, but that isn’t to say that other events in your life can’t have very similar effects and outcomes.  Maybe you experienced trauma or loss or betrayal or abuse or disappointment at an older age. It may not physically impact your young developing brain, but the result is similar.  We store these memories, try to bury them out of shame, fear, or anger and try to move on with our lives.  Over time we develop ways to avoid feeling the pain.  Maybe we work excessively as an avoidance tactic or form some other type of unhealthy or extreme habit to attempt to get on with life.  Maybe it manifests in our relationships with our loved ones and causes a significant amount of stress on a regular basis. There are so many life events that can result in prolonged stress if we aren’t aware of or know how to deal with them in a healthy way.

Take a second to read through the ACEs questionnaire and determine how many you may have experienced. Each time you select “yes” that counts as one ACE. This is also a good time to evaluate other experiences in your life and explore the amount of impact those experiences may still have on your everyday life and on your current and future health. It’s never too late to get help to work through past difficulties and create healthy habits so you can avoid the many pitfalls of chronic stress that lead to chronic illness, disability, and early death.

If you feel like this topic may relate to you, NOW is the time to do something about it so you don’t have to look back in the future and wonder how different your life could have been if you had taken the right steps toward better health before it was too late. 

Please book a free coaching session on my contact page today to discuss available options for you to get started. 

“It’s never too late to get help to work through past difficulties and create healthy habits so you can avoid the many pitfalls of chronic stress that lead to chronic illness.”

There is one guarantee in life and that is that nothing is as constant as change. Everyday things around us change. Sometimes those things are minuscule and have little impact on the outcome of the rest of our lives. But sometimes changes come in large doses that are incredibly difficult to accept and seem almost impossible to manage. These are the moments when our power to choose becomes incredibly important.


I remember when I was a teenager struggling through the emotions and heart break of my parents divorce. My world had been torn apart. I was hurt and angry and didn’t quite know how I was going to handle it all. I was at the perfect time in my life to get into trouble and make poor decisions and blame it on my situation.


I have a very vivid memory of a decision I made that changed the course of my entire life. I was seventeen and I had just been in a fight with a family member. I left the house in a rage, backed my car out of my driveway and for some reason had an epiphany right there in the middle of the road. There were two paths that became very clear in my mind. I could channel my anger into revenge and blame my situation for the poor decisions I wanted to make or I could choose to stay true to the young woman that I was and had always worked hard to become. I made a decision right then and there.

I am in control of my life and the person I become and I will not allow my circumstances or the choices of anyone else to take that away from me. I am the master of my fate.

I hope this video will serve as a reminder that no matter the circumstances you are placed in NO ONE can take away your ability to choose how you will come out on the other side of the struggle.

there is hope!

This past year has been quite the rollercoaster to say the least. This pandemic has had such a significant impact on so many aspects of our lives. Jobs lost, businesses closed, financial hardship, isolation, extreme uncertainty, fear of losing loved ones, and the list goes on. For many months we have been asking the question, “IS THIS EVER GOING TO END?!” It is hard to say for sure what the future holds, but we certainly have hope with the new vaccines that have been developed and are demonstrating efficacy. 

I feel incredibly blessed to have been working at the Mayo Clinic through this pandemic as they have done an excellent job of distributing up-to-date and credible information. They recently posted an article that is SO important with the first COVID vaccine being approved by the FDA. I have copied and pasted the information below without making any changes to their article and also including links they provided for more information. There are a lot of myths and conspiracies floating around so PLEASE take the time to educate yourself and your loved ones about COVID vaccines through credible sources. 


COVID-19 vaccine myths debunked

Written by Mayo Clinic December 9, 2020

Vaccines are perhaps the best hope for ending the COVID-19 pandemic. Two pharmaceutical companies have applied for Food and Drug Administration (FDA) emergency use authorization for new COVID-19 vaccines, and a limited number of vaccines will be available before the end of the year.

It’s likely you’ve heard claims about these COVID-19 vaccines on social media or from the people in your life. Also, the rapid development and approval of these vaccines may make you hesitant about safety or effectiveness.

Let’s set the record straight on some of the myths circulating about COVID-19 vaccines.

Myth: COVID-19 vaccines are not safe because they were developed and tested quickly.

Fact: Many pharmaceutical companies have invested significant resources into developing COVID-19 vaccines quickly because of the worldwide effects of the pandemic. This emergency situation warranted an emergency response. That does not mean the companies bypassed safety protocols or performed inadequate testing.

Mayo Clinic will recommend the use of those vaccines that it is confident are safe. While there are many COVID-19 vaccine candidates in development, early data are encouraging for the Pfizer vaccine, which likely is to be the first authorized for emergency use by the FDA. This vaccine was created using new technology based on the molecular structure of the virus that allows it to be free from materials of animal origin and synthesized by an efficient, cell-free process without preservatives. This vaccine developed by Pfizer/BioNTecH has been studied in approximately 43,000 people.

To receive emergency use authorization, biopharmaceutical manufacturers must have followed at least half of the participants in their vaccine trials for at least two months after completing the vaccination series, and the vaccine must be proven safe and effective in that population.

In addition to the safety review by the FDA, the Advisory Committee on Immunization has convened a panel of vaccine safety experts to independently evaluate the safety data from the clinical trial. Mayo Clinic vaccine experts also will review the available data. The safety of COVID-19 vaccine will continue to be closely monitored by the Centers for Disease Control and Prevention (CDC) and the FDA.

Myth: I already had COVID-19 and I have recovered, so I don’t need to get vaccinated for COVID-19.

Fact: There is not enough information currently available to say if or for how long after infection someone is protected from getting COVID-19 again. This is called natural immunity. Early evidence suggests natural immunity from COVID-19 may not last long, but more studies are needed to better understand this.

Mayo Clinic recommends getting the COVID-19 vaccine even if you’ve had COVID-19 previously. However, those who have had COVID-19 should delay vaccination until about 90 days from diagnosis. People should not get vaccinated if in quarantine after exposure or if they have COVID-19 symptoms.

Myth: COVID-19 vaccines have severe side effects.

Fact: COVID-19 vaccines have been shown to have short-term mild or moderate vaccine reactions that resolve without complication or injury.

Early-phase studies of the Pfizer/BioNTech vaccine show that it is safe. About 15% of people developed short-lived symptoms at the site of the injection. Half developed systemic reactions, primarily headache, chills, fatigue, muscle pain or fever lasting for a day or two.

Keep in mind that these side effects indicate that your immune system is responding to the vaccine. These side effects are common with vaccinations.

Myth: I won’t need to wear a mask after I get vaccinated for COVID-19.

Fact: It may take time for everyone who wants a COVID-19 vaccination to get one. Also, while the vaccine may prevent you from getting sick, it is unknown whether you can still carry and transmit the virus to others after vaccination.

Until more is understood about how well the vaccine works, continuing with precautions, such as wearing a mask, practicing physical distancing and washing hands frequently, will be important.

Myth: More people will die as a result of a negative side effect to the COVID-19 vaccine than would die from the virus.

Fact: A claim circulating on social media is that the COVID-19 mortality rate is 1%–2% and that people should not be vaccinated against a virus with a high survival rate. However, a 1% mortality rate is 10 times more lethal than the seasonal flu. In addition, the mortality rate can vary widely based on age, sex and underlying health conditions.

In contrast, clinical trials of COVID-19 vaccines have shown only short-term mild or moderate vaccine reactions that resolve without complication or injury.

While some people who receive the vaccine may develop symptoms as their immune system responds, this is common when receiving any vaccine, and these symptoms are not considered serious or life-threatening. And you cannot become infected with COVID-19 from COVID-19 vaccines. These are inactivated vaccines, not live-virus vaccines.

It’s important to recognize that getting vaccinated for COVID-19 is not just about survival from COVID-19. It’s about preventing spread of the virus to others and preventing infection that can lead to long-term negative health effects.

While no vaccine is 100% effective, getting vaccinated is far better than not getting vaccinated. The benefits outweigh the risks in healthy people.

Myth: COVID-19 vaccines were developed to control the population through microchip tracking or “nanotransducers” in the human brain.

Fact: There is no vaccine microchip, and the vaccine will not track people or gather personal information into a database.

This myth started after comments made by Bill Gates from the Bill & Melinda Gates Foundation about a digital certificate of vaccine records. The technology he was referencing is not a microchip, has not been implemented in any manner and is not tied to the development, testing or distribution of COVID-19 vaccines.

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Myth: COVID-19 vaccines will alter my DNA.

Fact: The first COVID-19 vaccines to reach the market are likely to be messenger RNA, or mRNA, vaccines. Messenger RNA vaccines work by instructing cells in the body how to make a protein that triggers an immune response, according to the CDC. Injecting messenger RNA into your body will not interact or do anything to the DNA of your cells. Human cells break down and get rid of the messenger RNA soon after they have finished using the instructions.

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Myth: COVID-19 vaccines were developed using fetal tissue.

Fact: These messenger RNA COVID-19 vaccines were not created with and do not require the use of fetal cell cultures in the production process.

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“While no vaccine is 100% effective, getting vaccinated is far better than not getting vaccinated. The benefits outweigh the risks in healthy people.”