June is Men’s Health Month!!

June is Men’s Health Month!!

Did you know that women are 100% more likely to go to the doctor for preventative health than men? That is an astounding 100%!  June is set aside as Men’s Health Month.  So, let’s give all of our hard working men a little push out the door and point them to the doctor’s office.  And if you are a male reading this, grab all of your relatives/friends and take them with you.

Of course, June is also the month we celebrate Father’s Day.  Why not be a little creative this year and give a gift with a health benefit?  Some examples include: a gym membership, subscription to a men’s health magazine, gift certificate to an urgent care center for a physical or even a check made payable to the doctor.

There are a few key preventative tests that all men need routinely:


BP check
Cholesterol screening (to include LDL, HDL, triglycerides)
Blood glucose check (to include an A1c)
Prostate screening (PSA test)
Eye exam
Dental exam

Additional Men’s Health Resources (click on each):

Men’s Health Fact Sheet

Prostate Health Guide

Men’s Health Month

Free/Lost Cost Health Care

Men we need you!

Let’s Live,


Caring For Our Emotional Health

Caring For Our Emotional Health

These past few weeks have been quite interesting!  I mentioned in my last post that I had sinus surgery.  And while, I am still recovering, I am sort of disappointed with the results so far.  Going in,  I was expecting somewhat of a quick miracle.  What I have experienced so far, is a process! For those who know me, I don’t like processes! I kind of want things to be done quickly.  As you can imagine, my emotions have been all over the place!

Most of us do a pretty good job of caring for our physical health.  When we are sick, we are good about taking medication or even going to the doctor.  But, when was the last time we took a good long look at our emotional health?

We are emotional beings….some of us are a little more emotional than others (clears throat).  Emotions can be tricky. They can make us shine and draw others to us.  Emotions can also cause us to overreact or even act out of character.  Emotions play a huge part in our physical health.  For example, some people are emotional eaters and eat when they are stressed or overwhelmed.  This can pack on unwanted pounds.

From being sad…..to depressed….to happy….to angry…..emotions drive us every single day.  Therefore, we need to ‘check our emotional health’ every single day!  Sometimes, all we have to do is ‘get our minds made up’ so our emotions can follow!

Tips for Managing Emotional Health:

  1. Find what triggers negative emotions (for example, if morning traffic brings out the “worst you”, leave a few minutes early or play worship music).
  2. Plan ahead (this can be as simple as planning for a busy week or saving for a rainy day).
  3. Get those negative emotions out (journal, pray, confide in a trusted friend or spiritual leader).
  4. Be realistic (of what you can handle and even expectations of others).
  5. Meditate and combat negative emotions with scripture.
  6. Exercise!!  Exercise has been shown to be a great stress reliever and mood booster.


Let’s Live!



Summer Goals….

Summer Goals….

So for the past week or so, I have sort of been out of commission….I did something that I had put off for years…had sinus surgery! Ugh! Ugh again!  I am on day 5 post surgery and finally able to resurrect a small portion of my taste buds.  I still cannot smell, and I have a few days left before I can even blow my nose.  I cannot tell at this point if the surgery was a success.  One thing I do know- NEVER, EVER, EVER take for granted the sense of smell or taste.

I have been dealing with sinus and allergy  issues for years so one of my goals for 2018 was to just DO IT – just get it out of the way! Whether it worked or not, I can check it off my list.  The other part of that goal was to have it done before summer!

Speaking of summer….

Summer is just around the corner so why don’t we jump-start the season with some summer goals?  We all have to admit that life can be a little boring at times. Day in and day out we have our daily routines down packed.

Setting goals add excitement!  It gives us something to look forward to.  Plus, once we reach a goal, it helps us to gain confidence and makes us more aware of just how unstoppable we really are!!

I like the S.M.A.R.T. goal (George Doran, 1981) approach when working towards a goal:

S- specific    (clearly stated)

M- measurable

A- achievable

R- realistic

T- time based

For example: “I will lose 20 lbs in 1 month” is not a SMART goal.  Losing 20 lbs in a month is not realistic and probably not achievable.   A more realistic approach would be: “I will walk .5 mile (3) times per week for 1 month.”  Exercise is a great way to lose weight so that is a more specific approach to an ultimate goal of weight loss.

Below are a few tips to help you set and reach your summer goals:

1. Identify barriers.

a. What has kept you from reaching this goal in the past?

b.  What steps can you take to avoid any setbacks?

2.  Be honest with yourself.

a.  Is this the right time/season for you to accomplish your goal?

b.  Do you need a friend to keep you accountable?

3.  Know that you don’t have to rely on your own strength.  God is always with us to help.       One of the fruits of the spirit is self-control (Galatians 5:22-23) so all we need to do is           ask for help.  Plus “we can do all things through Christ who gives us strength”                       (Phillipians 4:13).

4.  Write your goals down and keep them before you (Habakkuk 2:2)!

5.  Always have a fun goal!!!


Let’s live!




A Change in Perspective…

A Change in Perspective…

So last week was a pretty full but fun week.  It was so refreshing to sort of continue the celebration of Resurrection Sunday with a break from the norm.  I was able to spend the first part of the week in beautiful Charleston.  I think what I love most about Charleston is the good food.  Well….I’m sort of torn between the good food and beautiful scenery but since I love to eat, food WINS.  We did something a little different this time by researching some of the best but maybe hidden restaurants.  And when I say we should never judge a book by its cover…some of the restaurants could have easily been overlooked by the outside appearance but on the inside….the food was truly a hidden gem.  I normally would not suggest eating BBQ, pizza and fried seafood within a 2 day span but sometimes you “gotta do what you gotta do” (1 life…just live)! By the third day, a salad and water was all I could lift my fork (and cup) to. We did a ton of walking so that helped with the overconsumption of food.

Finally, I wrapped up my week by going to Denver (training). I had never been to Denver but it was so pretty and I appreciated the beautiful plains (being a rural girl myself) and breathtaking mountain views.  Those views made me reflect on just how big God is.  As a matter of fact, the entire week made me think about our amazing God.  He created those hands that prepare and serve good food day in and out.  He created the amazing water views in Charleston and those soaring mountains in Denver.  He gave us the ability to love and bring joy to each other…even those we just pass during our busy days.

I think sometimes, we just need a change of perspective….a break from the norm.  It doesn’t mean we have to travel out of town.  Simply taking a different route home or going on a scenic walk—perhaps holding a conversation with someone you would never talk to or even visiting an elderly relative/neighbor would be a change! Let’s never lose our focus of what life is truly about.

Let’s Live!


Let’s Celebrate Jesus!

Let’s Celebrate Jesus!

Sometimes we just kick into survival mode…going through our days and weeks pretty much like robots.  And for some of us, we take whatever comes our way.  I am guilty myself!

However, I have to believe that survival mode is an insult to Jesus who came so that we can not only “kick butt” in life but also live an abundant and victorious life.

If we are going to impact the world like God truly intended for us to, we have to wake up, know our rights, and stand. His death cannot be in vain.  As we celebrate His death and resurrection, let’s pray that God will awaken our spirits and cause us to rise up and live out His promises.

Let’s celebrate Jesus and the many reasons He came to this earth.                                        He came to:

  1. Save us so that after this life we have the promise of living forever!    John 3:16
  2. Be an example of how we should love a dying world.         John 13:1
  3. Counteract anything the enemy throws our way.              John 16:33
  4. Give us authority over Satan and the kingdom of darkness.     Luke 10:19
  5. Give us direct access to our Father.                     Matthew 27:51   
  6. Bear all of the sins we could ever commit.         Peter 2:24
  7. Send the Holy Spirit to be with us.      John 16:7



Let’s Live!


March is National Nutrition Month

March is National Nutrition Month

March is set aside as the month for us to take a closer look at our nutrition/eating habits.   So, let’s dive right in… For some, making a few tweaks is all you will need to reach your nutritional goals.  For others, it may take a little more work.

When choosing to make changes in the way we eat, it is very important to set small, simple goals.  During an initial health coaching session, I like to start with breakfast.  Some good breakfast goals may include:

  • I will not skip breakfast.
  • I will add a good protein source to my breakfast.
  • I will reduce the amount of fat in my breakfast.

Once you have reached your breakfast goal, then move on to lunch and finally on to dinner.  Be realistic when setting goals and give yourself some time.  For example, it may take a month before you reach your breakfast goal.

Other nutritional goals may include:

  • I will only eat out twice a week.
  • I will add a fruit/vegetable serving to each of my meals.
  • I will drink water with 2 of my 3 meals.
  • I will make healthy snack choices.

Test your nutrition knowledge by taking fun nutrition quizzes at choosemyplate.gov (click here).

For other nutrition tips, see the nutrition page under health/wellness.  Also, feel free to contact me (under contact tab) with any additional questions.  Be sure to follow this blog by signing up to receive new posts by email.

Let’s Live,



Heart Health

Heart Health


Good heart health is essential to feeling good.  The month of February is set aside as American Heart Month.  It is a time for us to review some key heart health factors:

Blood Pressure Below 120/80
Total Cholesterol Below 200 (may need to be lower depending on other health conditions)
LDL (bad cholesterol) Below 100 (may need to be lower depending on other health conditions)
HDL (good cholesterol) >40 (the higher the better)
Triglycerides Less than 150
Blood Sugar Less than 100 fasting

Tips for good heart health:

  1. Stay Active
  2. Stop Smoking
  3. Decrease alcohol intake
  4. Reduce Stress
  5. Meal Plan

Take your Heart Score (American Heart Association).