I Want To Be Totally Truthful With You
Just like many of you, I’ve been reminiscing about last year and thinking about my hopes and dreams for this brand new year.
To be honest with you I have to admit that for me, 2011 was the most challenging year of my life. I knew some of what to expect and had prepared myself on how to not only survive but thrive. But just when I was feeling really good about how I was handling life, the illness and unexpected loss of my son Chris shook me to the core.
In the past I have lived with bouts of depression, eating and anxiety disorders. By finding the right people to help me, experimenting with many different ways of eating and spending lots of time relearning to hear and listen to my inner wisdom, I finally felt comfortable and strong. What had gotten me to this really good place were what are now the 7 Keys.
With the loss of my son my world turned upside down. For almost 2 weeks I couldn’t eat at all and during that time I was very present and living in the moment. I wanted to feel all the pain of losing him and receive the love that was so generously given.
But then the enormity of what had happened really settled in. Grief is not only an emotion but also a very physical experience. To deal with it’s rolling waves I have reached out to some old coping friends of mine, bingeing and sugar. These had been my favorite ways to self medicate and become numb so I wouldn’t have to feel anything. I went back to what I knew and I’ve ended up feeling not only sick but totally out of control. This is not how I want to live my life.
So now it’s a new year and I am ready to take baby steps each day to let go of what I’ve been doing to move back to being me using the 7 Keys. As part of this journey I will share with you each week what I am working on and how things are going. Who knows? Maybe you’ll find an idea here that could change your life.
Sending you lots of love,
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MY PLAN FOR JANUARY
January Key: Feed Your Body
January Affirmation: “I treat my body lovingly with nourishing, delicious food.”
January Focus: Since sugar is such a trigger for me I want to crowd out sugar
Week 1 Action Step: Make soup to have on hand for meals or eating as needed.
Week 1 Musings: Making my favorite soups (Lemon Chicken Pasta, Vegetarian Split Pea, White Bean Chicken Chili) helped me be in the present and create nourishing food for myself. I felt less anxious having it on hand so it was easier to make healthier choices. I will be trying a new soup recipe next week.
Week 2 Action Step: Do a pantry and refrigerator purge looking for hidden sugars.
Week 2 Musings: I did get rid of things at home that had excess sugar in them. I also grocery shopped for lots of whole, fresh food and tried a few new recipes. By having good ingredients on hand and spending an hour prepping, it made it easier to stay away from my trigger foods. Baby steps.
Week 3 Action Step: Eat meals on a plate while sitting down instead of grazing my way through the day. My definition of sitting means at the dining table or kitchen counter – not in front of my computer or on the couch with the TV on.
Week 3 Musings: WOW, this was a big week! There was lots of heavy emotional stuff going on this week so I was concerned about whether I would be able to work this step. Well, I had forgotten just how much this change really connects me with my food. I didn’t restrict what, how much or how often I ate, but it had to be on a plate with me sitting in one of two places. So even my dark chocolate that I’d been keeping at my desk (yes it’s true!!), I would take a piece and go to the designated place and really enjoy it. It was amazing how much less I ate naturally by just being present. Also by having only one thing I was trying to work on, it really helped me be with my emotions and to not turn to sugar or bingeing to numb myself.
Week 4 Action Step: Taking Week 3 a step further and removing other distractions while eating. No reading or watching TV.
Week 4 Musings: I thought this step would be easy but it was really a challenge! I hadn’t realized how much I’d fallen back into the eating/multi-tasking habit. It was hard to just sit and eat but I was able to do it.
At the end of the first month I feel so much better, am eating mindfully and having wonderful foods that really nourish me and my body. My daily processed sugar consumption is down to a half serving of dark chocolate and a whole food ball that has raw honey, eaten at the table, on a plate, with no distractions and they total 2 1/2 teaspoons of sugar. And if you don’t know my story, I was someone who at times binged on nothing but chocolate (and not dark) for days at a time just trying to make it through the day. And there’s something else. An added benefit of living my steps is my weight is down 5%. All this and without going on a diet! This is just me creating how I want to live my life. So in a few days it’s a new month and I will be continuing my Feed Your Body changes and start adding another Key.
MY PLAN FOR FEBRUARY
February Key: Love Moving
February Affirmation: “I love how I feel when I move my body.”
February Focus: Get back into a regular physical activity routine and have fun doing it!
Week 1 Action Step: Wear my pedometer and average a minimum of 6000 steps a day.
Week 1 Musings: Since I hadn’t been active for a while, it was interesting to see just how many steps I would get through normal activity. It was shockingly LOW with 2500 steps pretty typical. When I lived in a 2 story house with my office upstairs it was not uncommon for me to get 10000 steps without having to do much else. Well in the small 1 floor apartment I really had to step (!) it up to get to 6000. The weather has been cold and rainy so I needed to walk inside and when I walked in the apartment, I did intervals of 100 steps fast, 300 steps normal paced. By doing this I was able to average 6400 steps a day for the week. And something has happened over the last 5 weeks – I’m sleeping again! I’m getting 7 hours or more a night consistently with the change in food and starting to be more active. WooHoo!
Week 2 Action Step: I will keep increasing my steps by 500 a per week until I reach 10000 a day. In the meantime I also want to add some stretching exercises 3 days this week to help me be more flexible.
Week 2 Musings: Well adding 500 steps was not a problem and it’s now feeling just part of my day again to be walking. However I kept procrastinating about stretching. I finally made a decision over the weekend to use a Qi Gong tape that has several stretching programs for morning and before bed. I started with the easy AM routine on Saturday and Sunday. Not sure what my hesitation was but this tape feels right for me. Here is the information about it: Lee Holden’s 7 Minutes of Magic AM & PM Routines.
Week 3 Action Step: I will increase my steps to 7000 a day and do the 7 minute stretch daily.
Week 3 Musings: There were lots of distractions, mainly good ones, that made this week more challenging for me to meet my goals. I found myself several time having to walk right before I went to bed to get my steps in. The week ended with six good days of walking and stretching and on the 7th day I realized that rest was what I really needed. It felt good to honor and give my body what it was asking for.
Week 4 Action Step: I’ve decided that I’m not going to up the number of steps this week. Instead I want to use that time to add some weight exercises to go along with my stretching. I’ve never had much upper body strength and tend to ignore it that area, so I feel it’s time to exercise all my body.
Could You Use A Mind Clearing?
Have you ever started feeling anxious because of all you had to (should) get done?
In the past have you forced yourself to do things right away by putting pressure on yourself? Did you end up feeling distracted, overwhelmed and getting very little done?
Mistakes, did you make a few too many of them when you were in this frame of mind? Having to do things over is a real waste of time and it can put you in a really bad mood. Talk about feeling cranky!
Make the decision to try something different next time.
Decide to not jump into all the “doing”. Take a time out before you let yourself be influenced or pulled away by anything outside of yourself.
Decide to be in the now. Before checking email, talking to anyone, washing clothes, or making the grocery list, take time to think about what is most important to you before you act.
Afterward, your mind will be clearer, you won’t be as anxious and you will know exactly what you want to get done and by when.
Would you like to know more about the 7 Keys?Click here to receive your f*ree special report, the “7 Keys Every Woman Needs to Unlock Her Healthier, Happier Life™”. And for more support, you will receive the weekly Live Your HealthyLife newsletter with tips, helpful resources, and recipes.
Simplify Your Life & Save Money by Cooking
“When baking, follow directions. When cooking, go by your own taste.” Laiko Bahrs
With everything that’s going on these days have you changed how you are living your life? Have you stopped getting coffee at the drive-thru on the way to work or the gym? Have you told the kids that you’ll be making fewer stops at the fast food place?
Are you looking for ways to save money? Did you know that not only can you save money by cooking at home but it doesn’t have to be complicated?
Maybe you think you don’t have time to add another thing to your to-do list. But with a little planning you can not only save money, but feed your family great tasting nutritious food and not spend lots of time in the kitchen.
Here’s how:
1. Use whole foods
~ Buy whole foods, the ones you find around the outer edge of the grocery store. You’ll find fresh herbs, fruits, vegetables, meat, chicken, fish and dairy.
~ Add some things from the bulk bins like grains, beans and nuts (a huge money saver!).
~ If you’re really pressed for time get some canned beans and frozen vegetables.
~ Don’t forget to throw in something new to try.
2. Prepare them simply
~ You don’t need lots of recipes with long lists of ingredients. Save the complex, full of ingredient recipes for when you have the time to enjoy the whole experience.
3. Make large batches
ahead of time of the things that take a while to cook like beans and grains. Yes they do take time, but it’s on the stove time not you actively being involved time. They’ll be ready when you get home so you can quickly put all the pieces together. Use a quick cook method for the other ingredients and make extra to have leftovers for lunch/dinner the next day or later in the week.
4. Add flavor
I’ve heard women say they wish their families would all eat the same thing. They’re tired of making different meals and listening to all the complaining. So how about letting everyone season their own meal? Prepare the food simply and have favorite condiments, spices and dressings on the table. Everybody gets to decide how much and what flavors they want to add. This helps make it easier on you and everybody’s happy!
Take a little time to plan ahead to save yourself time and money starting this week!
Would you like to know more about the 7 Keys? Click here to receive your f*ree special report, the “7 Keys Every Woman Needs to Unlock Her Healthier, Happier Life™”. And for more support, you will receive the weekly Live Your Healthy Life newsletter with tips, helpful resources, and recipes.
What People Are Saying
I was amazed how easily Vicki helped me tune into my inner self, and it felt so natural to speak with her about deeply intimate things. Her ability to listen intently to my words, and also intuit what was not being said beneath my words is a rare talent. The questions she asked led me down a path of understanding where I experienced a HUGE flash of insight into my own self sabotaging behavior! I was astounded that Vicki was able to guide me so quickly to this new awareness about myself. She then provided me with action steps I could easily integrate into my lifestyle to get new results, along with the encouragement I needed to know it was possible.
My life has changed for the better because of your gentle guidance. Thank you, Vicki!
T Younker
Fort Collins, CO
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Vicki helps you to feel totally comfortable sharing with her your innermost thoughts and feelings. She allowed me to recognize my intuition and taught me how to pay attention to it. One of my many ‘ah-ha’ moments was that it doesn’t have to be ‘all or nothing’. When she said that I determine how much is 100%, it truly resonated with me. It reminded me that I am the creator of my own destiny, and the goals I set are simply that — goals to work towards. Where they take me and how its accomplished are completely my choice. And my 100% may be more or less than someone else’s 100%.
Thank you, Vicki, for your intuitive insight into my life, and for the guidance on how to take small steps. As you said, “doing one step each day add up to 365 steps by the end of the year”. I need to hear that, thank you.
T Fieber
Saskatchewan, Canada
K Houlihan
Bristol, CT
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Dear Vicki, Soon I will be having my last session and I realize I have mixed emotions. I can see and am thrilled with the many things I have learned and the progress I have made. Your informative and wise counsel has reshaped my thinking on such a variety of subjects. From the very first session together, your ability to hone in on the true issues always amazed me and I have had many Ah-ha moments along the way. You teach in a way that is educational, intuitive, instructive and caring. The knowledge and practical suggestions you impart about what we feed our bodies and why, how we can transform our thought processes, along with how we can nurture our individual spirit, are not only very enlightening but are to our GREAT benefit. It certainly has been for me. I have been able to easily implement into my life the suggestions I have been given because you have helped me to understand them. You have made no “real” demands, however, have given wise counsel so that I, myself, am educated and gain insights that transform my choices almost automatically. Like you always say, it is taking small steps and building on those, one step at a time. You have taught me more clearly about the “whole” of wellness and it truly does comprise of mind, body and spirit and if one of those areas is lacking, there is no real harmony. Thank you for teaching and showing me how I can make myself better in all areas – thus experience the “whole” of wellness. I want you to know too, how very much I appreciated your open and receptive spirit – I never had the feeling of being rushed and I always knew everything was geared to who I am. Your follow-up process helped me to solidify my new learnings and I was able to concentrate only on the session itself, without worry of taking notes etc. Reinforcement, clarity and the printed information were a key take away and something which I will continue to use and review. You have encouraged me to try new nutritional foods and methods – this has taught and served me well. I can’t believe how quickly the time has past. From our first session I knew if I were a true participate,
it would be life altering for the better and it has been.
I began a journey 6 months ago that has changed what I now know… about food and how extremely important it is to make healthy choices for that gift we have been given, our bodies. Also, how I view myself and who I am and what part “feeding” all areas affects the whole of who I am. I am a better person because of it and I cannot begin to thank you enough. I understand this is all a continued process and yet, I know I have a solid foundation from which to build upon. I am sad to have our sessions end, but who knows, I have so much to learn I just may call you again…smile. These sessions have been thought provoking, educational and meaningful in ways that are hard to explain…they have been completely “me time”, where it has been safe to express true feelings and where your counsel has lead me to conclusions that were understandable, livable and right for me. Thank you Vicki for your wisdom, knowledge and friendship through this process. You have been a blessing and I am more than grateful. I wish you much success and know you will only benefit those whose lives you touch. Sincerely and with much gratitude,
C Christian, Westerville Ohio
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B Christian, Westerville Ohio
(Client’s Spouse)
Health Coaching Careers
How would you like to live a truly balanced life – and help others to do the same?
If you’ve been looking for a career that challenges you to live the healthiest, most positive life possible, while helping others to also transform their lives, you’re in the right place.
I’m a graduate of the world’s largest nutrition school, the Institute for Integrative Nutrition.
My own time at IIN changed my life – it helped me improve my relationship with food, work on and make improvements to my own health and has allowed me to live my dream of supporting women and sharing this knowledge with them.
Do you want an opportunity to do the same – to help people identify what they need in life and how to get it?
At Integrative Nutrition, students are empowered with the confidence, knowledge and skills they need to start a career as a certified health coach. Unlike traditional nutrition programs, IIN integrates Fast Track Business training into the curriculum.
What does that mean for you? It means they put you on the road to success so you can launch a new career in a year!
Even better, they help you tailor your career so you can work in a setting that fits your lifestyle and specialty – such as helping clients to live full and balanced lives.
Want to learn more about what an education at Integrative Nutrition can do for you?
Check here for additional information.
Please call me if you have any questions about IIN – it changed my life and health, and maybe it will change yours!
Yours in health,
Vicki Heise,CHC,HHP
Founder Live Your Healthy Life
877 975-4366 Toll Free
Because of my personal experience with the Institute of Integrative Nutrition,
I am providing this link for you to research what they offer.
If you decide to enroll using my name as your referred by person, I will receive a referral fee.
An Interview With Vicki
Q: Why did you become a Health Counselor?
In late 2005 after 35 years of yo-yo dieting, I was anxious, bingeing on chocolate just to get through each day, grossly overweight, and if I’m honest – obese. I would wake up each morning and wonder, have I abused myself beyond repair? Is this the day my body gives up on me? Why was I doing this to myself?
I was literally scared to death, and had to admit to myself that I was committing suicide with food.
I asked for help, was diagnosed with eating and anxiety disorders and realized I was a Highly Sensitive Person (HSP). I was adamant about not using drugs, trusting my body would know what was best for me. I found the tools that worked, the personal solution that was right for me.
As I got better I just knew I wasn’t the only one struggling with weight and body image, foods cravings, mood swings, anxiety, feeling overwhelmed, and missing out on things because of total exhaustion.
I made a commitment to dedicate myself to helping other women love themselves enough to be able to live the healthy life of their dreams.
Q: So how did you become certified?
I studied nutrition in school and then on my own for years interested in why what worked for one person might hurt another. I was always researching the latest health findings. It was important to me to find training that also believed that health and wellbeing meant something different to each individual. And that each person should be treated as a whole.
I received my training at and am certified as a Health Counselor by the Institute for Integrative Nutrition in partnership with Teachers College Columbia University in New York City, and certified as a Holistic Health Practitioner by the American Association of Drugless Practitioners.
My training included Eastern and Western nutrition, over 100 dietary theories, contemporary health studies, health counseling and guest teachers that have pioneered new ideas in personal growth and nutrition including Andrew Weil MD, Deepak Chopra MD, Neal Barnard MD, Mehmet Oz MD, Barry Sears PhD and others.
Q: How are you different from a nutritionist or dietician?
Unlike nutritionists and dieticians that use the FDA pyramid, I use many dietary theories to help my clients. I also include all aspects of their lives as they are working through their personalized program. This allows for life long changes to be more easily maintained because the client is treated as a whole person and deals with the many factors affecting their health.
Q: Why did you create The 7 Key Steps Every Women Needs To Unlock Her Healthier, Happier Life™ program?
For women to get the best results and benefits it is important to provide them with all the tools they need to accomplish their goals. I realized that there were specific steps that when followed, provided amazing results. And so The 7 Key Steps Every Woman Needs to Unlock Her Healthier, Happier Life™ program was created.
Q: What are keys of the program?
1. Make Time Just For You
2. Feed Your Body
3. Feed Your Soul
4. Love Yourself
5. Love Moving
6. Keep Dreaming
7. Create Your Support Circle
Q: What results can I expect from this program?
You will discover how:
1. to make yourself a priority without feeling guilty about it
2. to “hear” what your body is telling you
3. to recognize how food affects your mood and how to use it to your advantage
4. to get helpings of the non-food things that also “feed” you
5. to take extremely good care of your WHOLE self
You’ll end up with your personal recipe of what works best for you…
even in busy, stressful times
Q: Who will most likely benefit from this program?
You will benefit if you are:
1. motivated and ready to take really good care of yourself
2. open to hearing new ideas and experimenting to see what works for you
3. willing to consider how you sabotage yourself and get in your own way
4. excited about getting started on living your healthy life
Q: Who is NOT likely to benefit from this program?
This program is not for you if you are:
1. not ready to devote time for yourself
2. not ready to deal with how you treat yourself
3. looking for lots of rules and being told what to do
4. not ready to try new ideas
5. looking for a quick fix
Q: Why is the one on one program six months?
I have found that for clients to make lasting changes, it takes time to build a strong foundation that will provide true support. It’s like sitting in a chair with only one leg – all four are needed and that requires more time to build.
This is truly a commitment to make yourself a priority and working to make changes. There will be challenges along the way, but I am here to support you. By being honest with yourself and me, we will figure out what is working for you and try new ideas when things aren’t. This is all part of the personalization of your program.
By following the program for a minimum of 6 months you will experience amazing changes in you and your life.
Q: OK this sounds good so far. What are my options?
There are several Six Month One-On-One Telephone Counseling Program options that I have created for you:
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Your Platinum Program (Fast Track Level) includes:
~ 3 45 minute calls monthly
~ 2 15 minute emergency calls to use when needed
~ Unlimited email access with 24 hour replies
~ A 1 year subscription of a health related magazine on the completion of your program
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Your Gold Program (Traditional Level) includes:
~ 2 45 minute calls monthly
~ 1 15 minute emergency call to use when needed
~ Unlimited email access with 48 hour replies
~ A 1 year subscription of a health related magazine on the completion of your program
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Your Silver Program (Maintenance Level) includes:
~ 1 45 minute call monthly
~ Unlimited email access with 72 hour replies
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Q: How can I guarantee to get the most out of my program and reach my goals?
YOU are the key to your success! By being on time and ready to participate in each session, and working on the recommendations between calls, you are well on your way to reaching your goals and making sustainable changes!
Q: OK, I know which program I want. How do I get started?
Great! Did you know that one of the most prominent characteristics of successful people is that they take action? They take educated risks, are decisive, take action, and they move forward towards success faster as a direct result of this. It’s a well-known fact these people make decisions based on their gut instinct. So, that being said, since this feels right for you, here’s what you do: just email me at www@LiveYourHealthyLife.com letting me know that you are ready to get started. I will send you a few questions to answer and we’ll set up a 1/2 hour call to get acquainted. I can’t wait to talk to you on the phone to help you get started on living your more balanced, healthier, satisfying life!
Q: If I’m not sure I’m ready to get started, how can I sample your work to see if it’s the right solutions for me?
A way to sample the 7 Keys Every Woman Needs to Unlock Her Healthier, Happier Life™ program is by subscribing to the weekly email newsletter. The Live Your Healthy Life email newsletter provides you with helpful information, tips, recipes, resources and book/website recommendations. It is a must for anyone who wants to experience ways to bring balance into their life. Subscribe here.
Q: OK, I’m ready to do this, but I have a couple of additional questions. Can I contact you?
I’ll be happy to walk you through the different options to see which one will be the very best for you. Just email me at www@LiveYourHealthyLife.com or call toll free 877 975-4366 and we’ll set up a time to get your questions answered. I can’t wait to see you succeed and I am so honored to help you.
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