My Favorite Healthy Meals

Disclaimer: *This can be a controversial topic and many people, whether they know it or not, may not have the healthiest relationship with it. If you feel like the thought of your next meal is consuming your life, the way that you eat doesn’t make you feel good, or you have any negative feelings or repercussions surrounding this topic, I’m going to request that you seek professional medical advice. This isn’t an area I’mm trained in nor have authority to prescribe or advise, so do me and yourself a favor and make that a priority.*

Different types of eating

Pescatarian- doesn’t eat meat, only eats fish
Vegetarian- no meat or fish (sometimes egg – which I do eat)
Vegan- no meat, fish, or dairy
Plant based- operates mostly off of plant resources

Migraines: my story

My activity level over those years varied, and beginning of 2019 was about 1-2x per week moderately intense. Then randomly, right after I moved into my apartment last June, I noticed 1, 2, 6, now it’s been 8 months since I’ve gotten a true migraine.

Why I avoid fast food

Be careful where you eat- fast food is highly processed and full of harmful chemicals. Limit your consumption for the longevity of your brain and body!

Keep it simple, include the rainbow of colors and food groups, and everything in moderation. It’s super simple and a foul-proof plan to follow. One of my favorite resources on this topic is Kelly Leveque of “Be Well By Belly.”

Typical breakfast, lunch, dinner, and dessert options that I love.

CLE Juice Box:  gluten free, vegan, and naturally sweet. My favorite local pit stop! Also Inca Bar and Cafe which I forgot to mention in this episode.

Eating well serves your body, mind, skin, energy levels, and happiness levels in all honesty.

Good nutrition resources (NOT diet culture)

Book: Genius Food

Kelly leveque “Be Well By Kelly” and “Body Love” by Cameron Diaz

Heinens, Fresh Thyme, and Trader Joe’s grocery stores are my favorite- usually I just do Marc’s or Giant

Restaurants in CLE- Cle juice box on the east side, west side: The Root Cafe, Cleveland Vegan, Townhall, Fahrenheit, and the flying fig are my favorites

How To Stay Motivated

The magic question…

Naturally, I was born a little more driven than the average bear. I was taught to work hard as a child and placed value in self achievement.

It takes the same energy to procrastinate that it does to put your head down and do the work. Did you know that?

It happens though, that naturally I’m not filled with an excessive amount of joy and drive for practicing good habits.

Let’s use an example of exercising because this is super common and happens to us all from time to time:

First, I check my schedule. Have I been super busy with work or personal obligations lately? Have I been running on exhaustion and wearing my body out? If yes- I take a day or two off.

Then, I check my nutrition. Have I been eating enough vitamins and minerals lately? There are a few meals I can 100% fall back on with all the micronutrients to make me feel full again.

Finally, I examine my sleep. Have I been getting enough?

If all of those things are doing fairly well and I cant pinpoint a reason for feeling this way, I get my feet moving before my brain talks me out of it!

When you’re feeling unmotivated,  dedicate a small chunk of time to said activity. I follow this rule with writing, exercising, cleaning, and other mundane tasks.

Forcing too much time and energy on an activity when you dont feel motivated to do it can ruin your relationship with the activity or hobby and take alonnnng time to get back to a healthy place.

Also, like everything else, I tie an intention to every activity.

When you’re truly in touch with your intuition, you’ll know when it’s time to call it a rest day. It’s most important to know when to push yourself out of your comfort zone (more often than not) and know when to be gentle with yourself. I’ve been on both ends of the spectrum and have found the middle to be the hardest, yet the most rewarding. Getting to know yourself inside and out will help minimize fatigue, burn out, exhaustion, and all of the feelings in between.

Don’t forget to subscribe and leave a review if you took value away from this episode. 🙂

How To Set A Daily Intention

If I had a dollar for every time I saw the headline “Set Your Intention,” but didn’t actually tell you how, I’d be rich enough to never work another day in my life…

I’ve dedicated an entire episode to it as this topic is a FAQ in my community!

If I had to guess, you probably stare at that blank box every morning and feel overwhelmed. You write phrases like “get to bed early” or “get the stuff done that needs to get done.” In reality, those things only *sometimes)* get done, so you write it the next day and the next day and then you get frustrated and maybe even give up.

I want to lay some ground work before we unpack intention setting:

A goal is what you plan to achieve. Examples are a college degree, a position at a job, opening your own business, having kids, a certain financial status, etc.

An intention is who you are and how you want to live your life. Examples are to be more calm in traffic, more patient at work, or a healthy eater. They’re more character traits, if you will.

An intention is how you want to be and how you would like the world to perceive you. A personal intention for me is to be a hard worker. I don’t have to tell people that’s who I am because it speaks for itself in the quality of my well-being and in my work.

A way that I check in with myself while setting intentions (usually quarterly works best every 3 months), is I envision the ideal version of myself 5 years from now (which is hard at times).

I imagine what traits someone would need to be able to do intention that goal requires, does that make sense? Begin with the personal achievement (the goal). Then, decide what kind of traits the person will need to achieve them (the intention)

In my One Ray Journals, the intention setting box can be used for intention. Or if you struggle with that right away, you can also use it for a to do list.

Examples of intention (some include goals tied to mindfulness):

To take a deep breath when last minute changes arise

Don’t judge don’t compare – contributed from a customer

Stick to my habit plan today

View my priorities and responsibilities of “I get to” instead of “I have to”

I will do one small thing outside of my comfort zone today.

Pay attention to a world beyond my phone.

Fill my plate rich in produce today.

Reach out to someone I’ve been thinking about lately

Put my best foot forward at work today

Let my life path naturally unfold

Meditate for 5 minutes on my lunch hour

Answer my top 4 emails today

Tie up the loose end of this project than relax with my family

Not get so angry in traffic today

Clean my home and declutter what I no longer need to create space

Go for a walk outside when I get home from work

Schedule a lunch date with a family member or friend

Who and where would I be if I didnt have this fear of self doubt or unworth?

Don’t forget to subscribe and write a review of what you think! It’s much appreciated. 🙂

Healthy Habits From Home

I know you’re struggling finding the motivation to practice wellness during this season. So, I’m excited to share with you how possible it actually is to practice healthy habits from home!

Take a personality test (Enneagram) to figure out how best you learn, grow, and love to figure out who you are as a person. I’m a type 3: High Achiever.

Tip #1: Get mentally in the zone before you actually begin the workout. While its preferable, you don’t actually *need* the gym as much as you think you do to get something done. I use music and my clothes as external motivational tools to get me started.

“50% of something is better than 100% of nothing.” Not working out from home because you think you’ll half a$$ it? An excuse, I hate to break it to you.

Tip #2: Your home should be a calming environment, not a stressor. If you have kids and chaos at the house, find somewhere behind 4 walls, alone, to find your grounding.

Tip #3: Tweak the way you think about the food in your cabinets. Buy food at the grocery stores that’s natural and wholesome to help you stay focused. Eat food that helps you feel energized and full of life!

Also, pack your meal in a lunchbox when working from home. Resist the urge to wait until the last minute because you’ll be home. Keep yourself structured to walk over to the table to eat vs giving into the urge to work through lunch.

Tip #4: Organize your home, yo! A decluttered environment helps the brain to feel at peace with room to grow and formulate new ideas. There is power in cleaning and reorganizing the physical space you exist in.

Tip #5: Stop trying to calculate your “chance” of achieving your goals. Instead, spend the precious time doing the thing you’re avoiding because that’s the work you need to do to achieve it.

A Pep Talk To Worry Less

The coolest part about my job is I can write from anywhere. currently I’m sitting in one of my favorite cafes called Inca Tea, typing on my phone (which I normally hate) with a phone battery of 22%… Game on. 

The quality of my day depends on how strong my morning cup of coffee is. Right now I’m drinking a pour over with oat milk- hellllllo happiness! This past year I’ve made it a goal to not run myself rampant and take a little more time to sit back, doing what I enjoy. 

Time to do things I enjoy means cherishing a drive to drop off journals to a few life / health coaches who live in beautiful areas by me with hills and farms and gorgeous homes, as well as dropping them off when they sell out at a small bookstore called Fireside Book Shop in Chagrin Falls- which is like a charming fairytale storybook town. It means spending time chatting with people who tell me their life story while purchasing one of my journals. it means sitting in cute healthy cafes that make me feel inspired. it means staying awhile when I go home and chat with my parents. it means enjoying a good book without feeling rushed to do something productive. it also means creating things when it feels good and getting into the more technical sides when it feels good- a balance of both. 

What if you saw 10 years into the future that you, in fact, WERE strong enough to achieve every hope and dream you have for yourself? If you could see that everything you want is going to happen as a result of you doing the right work and meeting the right people? Would you relax a little into the confidence of your being? Would you spend more time doing things you enjoyed with the confidence that it’s all going to work out? 

Honestly right now, I want you to picture yourself reaching your goals in the next 10 years (or being the ideal version of yourself, your relationship, your home, your career). What would you do differently?

I encourage you to live as though it will happen. Make up your mind that the work you put in over the next few years is going to manifest into the version of you that is meant to work out. There’s no point in wondering if it will or not because chances are, when you try your best and show up and practice your art you WILL get better by default. I’m happy to reassure you that it’s going to be super hard and grueling at times, but those are only seasons. Those types of scenarios come and go and, in the end, things always work out. Small detours and challenges in your life have continued to push you further here. 

Why rush the process when, and this is my own personal belief, things happen at the right time and in the right way when they’re supposed to? Remember that the universe, God, spirit IS looking out for you. And if that’s hard to recognize, I suggest you start reading books that confirm that belief. I’m not trying to sway your opinion because I think I’m right, but it’s a hell of a lot easier to get through the day with this mindset, sleep well at night, and the more I sink into this mindset, the more positive things happen to and for me with less work and struggle and effort on my part. 

We waste so much time stressing and worrying about things that *usually* don’t end up happening or being as bad as we anticipate them to be. When my dog passed away, I was trying to process what was happening. The weeks leading to her passing we’re getting worse and worse. I decided I just wasn’t going to let worry or fear prevent me from present to enjoy every moment with her. I was well aware of the fact that she was going to pass either way whether I worried or not. Even though I tried to bargain with God and thought of every case scenario where maybe she was an alien and didn’t have to pass, I know crazy right- so might as well enjoy the last few memories I had with her. and you know what?

When she did pass, sure it was tough to say goodbye, but I had no regrets. Nothing to wish I did or didn’t do. No “I should have or what it’s” just a chapter closing and looking at the situation for what it was and not for what my emotions were projecting onto it. Every so often I hear a song, have a dream, or completely blank on in the fact that it happened, but it was a lifesaver to have this mindset. I want that for you when hard things happen. I want that for you when you don’t feel like you can go on any longer. When you struggle to find the meaning in the chaos or pain of what’s on your plate. 

So, my goals for 2020: Take more time to slow down and let inspiration flow, and remember that worrying doesn’t make the outcome different, it only steals the joy from the moment. 

We don’t have a super long amount of time left here, and honestly it’d be such a waste to the higher power that you were created from to waste it. You don’t have to be productive 24/7 but you DO have to include more things that bring you joy into your life.

Welcome To The One Ray Podcast!

For those listening for the first time, I’d like to introduce who I am and what I do! I’m a wellness blogger who helps women achieve their health goals and enjoy the journey. I share through through 3 different venues- social media/blog/podcast, motivational public speaking, & guided wellness journals

My mission: is to provide women (and a few good men) a weekly dose of wellness tools + motivation. Also, to improve your self confidence through a solid foundation of taking the best possible care of yourself!

The three main topics this podcast will cover is motivational pep talks, healthy habit building tools, and *true* self care. I’ll share tips on how to use my journal and through personal experience, stories, and recommendations.

It will mostly be solo episodes because my favorite podcasts are the ones where the hosts talk about their own habits and thoughts. 

Now, for the love letter in the beginning of One Ray to each of my customers…

A little background info on my journey.

I’m new here so make sure to subscribe and write a review to spread the word!