Something Special

Registration is now open for my Discover Your Strengths to Achieve Your Goals 6 week live workshop, and there is still time to grab the very low investment price of $197.00.

And – because this is a special time of year with graduations and Mother’s Day right around the corner, I’m extending the $197.00 through May 17th for any high school or college graduate, or for Mom so …….if this is for someone special who falls into either category, just mention that at the time of registration and the lower investment price will apply!

This workshop is designed to jump start anyone’s transition to a new chapter in life, and is perfect for a graduate or someone who is wondering what life will look like after that graduate heads off into the world! (That was me several years ago – I remember all too well wondering exactly that as my son headed off to college!)

This class supports you in:

•Identifying your top strengths and talents and learning how to use them to move toward goals.

•Discovering the blocks that might be preventing you from moving forward, and helping you learn how to overcome them.

•Learning how to create more of what you want in life and less of what you don’t want.

•Learning practical tools and strategies that can help develop a focused, strengths-based approach to making positive choices in life.

•Creating a vision and step-by-step plan to achieve your most important priorities.

•As an added bonus, I am also offering a 30 minute private coaching strategy session to all participants.

I would love to have you join me! Thursdays, for six weeks, beginning Thursday, May 17th, in Evergreen, from 5:00 – 6:15 p.m. Space is limited and advance registration is required.

Here’s what participants have said about Discovering Your Strengths to Achieve Your Goals:

“Suzanne’s ‘Discovering Your Strengths’ class was one of the best and most practical classes I’ve ever taken….and I’ve taken a lot of classes.” R.E., Evergreen, CO

“I attended Suzanne’s class ‘Discovering your Strengths’ and I was amazed at how much I discovered about myself. Suzanne taught me what my strengths were and how to use them in my daily life. I found the class uplifting and fulfilling. I was shown characteristics that I was aware of, and unaware of, and learned how to use them. I walked away from the class with a new insight, and with knowledge of how to use the powers I was born with.” T.B., Conifer, CO

The Healthy Kitchen – Ten Essentials

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If you are serious about your health, you should pay thoughtful attention to transforming your kitchen from a glorified snack counter into what I like to call The Healthy Kitchen. There are a whole list of things that could be found in a healthy kitchen, but I’ve narrowed my list down to ten to make things manageable.

Before I list my ten essentials, I want to encourage you to take a block of time and really take stock of what is in your kitchen. Chances are you know when something on your pantry shelf should get the heave ho and what should stay.

And please don’t tell yourself you’ll just put that bag of orange-y chips up on the top shelf where it will be out of sight. The next time you’re frustrated or upset over something, those chips may be out of sight, but they won’t be out of mind, and you may find yourself eating three fourths of the bag in one sitting before you regain control. Do yourself a favor. Take an honest inventory of what you have and get rid of the things you know aren’t good for you.

Now let’s look at what I consider the Ten Essentials for a healthy kitchen.

One – Proper Equipment

You might be surprised that I’m not starting out with a list of foods, but proper equipment is so important to enjoyable cooking. If you are frustrated by not having the right equipment, your kitchen experience will be less than enjoyable. And the right equipment doesn’t necessarily mean expensive either.

I’m referring to the basics: a good chef’s knife that will hold a sharp edge, a food processor with multiple blades, a good stainless steel stockpot, a Dutch oven and (my own preference,) a large  cast iron skillet. Your choices may vary, but the point is to have good equipment you’ll love to use.

Two – Recipes

Recipes may seem like a no brainer, with everything you can find on the internet, but many of these recipes are laden with heavy fats and unhealthy ingredients. You can’t go wrong with respected chef and internationally known food writer Mark Bittman’s books, which include How to Cook Everything, How to Cook Everything: The Basics, and How to Cook Everything Vegetarian.

Three – Pure Water

Good water can affect the flavor of food and beverages more than you might think. And please avoid bottled water, which leaches chemicals from the plastic containers in which it is stored. A good water filter brand to install at the kitchen tap is Aquasana or purchase a pitcher type filter, such as Pur or Brita.

Four – Spices

Variety really is the spice of life and spices add so much flavor and variety to your food. Spices I just can’t do without are bay leaves, rosemary, basil, dill, oregano, fresh ground black pepper and sea salt. And don’t get me started on fresh garlic, as it deserves a category all its own.

Five – Oils

In spite of all the rage over coconut oil, my mainstay oil is extra virgin olive oil. I use it to make a quick salad dressing with some good quality vinegar, drizzled over over steamed or roasted vegetables or for lightly sautéing.

Six – Nuts

Nuts can be great as they contain healthy fatty acids and are so versatile. I love keeping shelled walnuts and pecans on hand at all times. Store in your refrigerator in a sealed bag for longer shelf life.

Seven – Lemons

A squeeze of tart lemon juice can add just the right note to dressings and vegetables. And warm water and lemon is a great way to jump start your day when you drink it in the morning.   

Eight – Vegetables

I’m not sure you can eat too many vegetables, especially when they are of the green, ‘above the ground’ variety. Kale, spinach, crunchy Romaine lettuce, green or purple cabbage, Brussels sprouts, asparagus, collards, turnip greens, beet greens and more all have their charms. Again, Mark Bittman’s How to Cook Everything Vegetarian is a great resource.

Nine – Grass Fed Butter

Yes, butter! Fats get a really bad rap but there are some healthy fats.  I am not talking about slathering butter on everything but having it in moderation. When you do eat butter, choose a butter made from the milk of grass fed cows, as it is rich in omega 3 fatty acids. Kerry Gold Irish Butter is a good brand and can be found in most supermarkets.

Ten – The Cook

Lastly, you bring yourself into the healthy kitchen. I encourage you to bring your enthusiasm, curiosity and willingness to experiment. Have fun with your cooking. It is truly satisfying to plan a meal, buy fresh ingredients for it, and prepare and serve it to your family or friends.

Customize this list by adding your own essentials to it and enjoy meals in your new, healthy kitchen!

I love to hear from you so please share any thoughts or comment below.

Ready for the Next Level?

Do you use your innate strengths and talents to achieve your aims? Do you even know what they are? Most people don’t! All of us have gifts – special abilities and assets that we were either born with or have developed over time.

Join me for a 6 week live workshop to uncover your unique Signature Strengths! Every Thursday, for six weeks, beginning Thursday, May 17th – Discovering Your Strengths to Achieve Your Goals, at 5:00 – 6:15 p.m., 32065 Castle Court, Suite 325, Evergreen, CO 80439. In this workshop you will:

•Identify your top strengths and talents and learn how to use them to move you toward your goals.

•Discover the blocks that might be preventing you from moving forward, and how to overcome them.

•Learn how to create more of what you want in your life and less of what you don’t want.

•Learn practical tools and strategies that can help you develop a focused, strengths-based approach to making positive choices in your life.

•Create a vision and a step-by-step plan to achieve your most important priorities.

•As an added bonus, I am also offering a 30 minute private coaching strategy session to all participants.

For the month of April only, I am offering this workshop at the very low investment of $197.00. The price for this workshop will be $247.00 after May 1st, so please book your space now. Space is limited to 8 participants, and advance registration is required.

If you prefer, you can also register by mailing a check payable to: Evergreen Life and Wellness Coaching, P.O. Box 206, Evergreen, Colorado, 80437. Please note that registration will close at a maximum of 8 participants and register early to secure your spot!

And don’t forget that I am always available for a complimentary coaching consultation by appointment, and welcome the opportunity to talk to you about your goals and concerns.

If you have questions or would like additional information, please contact suzanne@evergreenlifeandwellness.com or call: 303.670.7863.

A New Spin on Achieving balance

Having a balanced life, one in which your energies are relatively evenly divided among work, play and emotional and spiritual sustenance is hugely important. But today I want to talk briefly about another sort of balance that is equally crucial to develop.

I’m referring to physical balance and agility, which is the ability to move quickly and easily and to recognize and maintain your body position in relation to other objects or persons. As we age, physical balance and agility start to decline and with that decline comes a real risk to your health and well being.

You may think, like many people, that declining balance is only a problem with the elderly, as this increases the risk of serious falls and subsequent hip fractures or even a head injury. But, as it turns out, your balance, along with strength, muscle mass and agility, starts to decline at midlife!

Try this simple test. Get out a stopwatch (you likely have one on your smartphone) or a watch and time yourself for a full 60 seconds as you try to stand balanced on one foot. Go ahead and do that now, note your results, then come back and read the rest of this article.

If you didn’t make it to 60 seconds, don’t feel too bad. A recent study in the The Journals of Gerontology found that while people who were in their thirties or forties had an average time close to a minute when they were tested, people in their 50’s were able to stand balanced on one foot for only 45 seconds. And those over 50 fared worse. People in their 60’s made it 40 seconds, people in their 70’s stood for 27 seconds on average and for those 80 and over, only 12 seconds.

Your balance is a result of a very complicated mix of factors, including inner ear functioning, strength, vision, flexibility, touch and even mental functioning. Here are some simple tips to improve your balance and reduce your risk of future problems. Note: if you have balance problems or have already fallen, please consult with your qualified medical practitioner before trying any of these.

One – As in the balance test above, practice standing on one foot while striving to increase your duration. You can do this while standing in line or while at home washing the dishes. As you build up your capacity, try closing your eyes. You may want to start by holding on to the back of a chair for support.

Two – Walk a virtual balance beam by doing heel to toe walking in a straight line.

Three – When you get out of a chair, try not to use your hands.

Four – Consider taking up tai chi and/or yoga, both of which have been shown to improve balance.

Here’s to a more balanced life!

I love to hear from you so please share any thoughts or comment below.

Suzanne xo

Discover Your Strengths to Achieve Your Goals

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Evergreen Life & Wellness Coaching

Suzanne Levy, CMC, CHWC, CPPC, NBC-HWC

Associate Certified Coach, International Coach Federation

Do you use your innate strengths and talents to achieve your aims?  Do you even know what they are? Most people don’t! All of us have gifts – special abilities and assets that we were either born with or have developed over time.

This presentation will help you begin to recognize and uncover the unique Signature Strengths everyone has.  Research shows that discovering and learning how to best utilize one’s innate gifts and talents – what positive psychologists have labelled signature strengths –

  • enhances life satisfaction and well-being;
  • supports learning and creativity;
  • helps individuals identify personal values and sense of purpose;
  • aids in develop increased self-awareness and self-efficacy; and,
  • boosts positive accomplishment.

This free workshop is designed as an introduction to Positive Psychology and:

  1. Identifying top strengths and talents and learning how to use them to move forward toward goals;   
  2. Discover blocks that might prevent you from moving forward, and learn ways to begin to overcome them;  
  3. Learn how to create more of what you want in your life and less of what you don’t want;   
  4. Learn practical tools and strategies that help develop a focused, strengths-based approach to making positive choices personally, socially and academically; and,
  5. Set yourself up for success, personally and professionally.  

When:  Wednesday, April 11, 2018; 5:30 – 7:00 pm

Where:  32065 Castle Court, Suite 325, Evergreen, CO  80439

Questions?  Email me at suzanneylevy@gmail.com; Evergreen Life and Wellness Coaching, P.O. Box 206, Evergreen, Colorado, 80437; 303-670-7863.

“Success is achieved by developing our strengths,

not by eliminating our weaknesses.”

~ Marilyn vos Savant