Category Archives: Whole foods

Why Diets Don’t Work

If you walk into a bookstore on any given day, chances are you’ll see a section designated specifically to diet books. The newest trend diet that promises you that you’ll drop fifteen pounds in two days or that you’ll have rock hard abs in less than 24 hours. Only cabbage soup? Microwaveable meals that are chock-full of processed chemicals and preservatives? If you’ve been in the ring for a while, knocking yourself out with one diet trend after another, you’re probably beginning to realize that a book claiming to zap your pounds away is not the answer.

Unfortunately we are conditioned to believe that we must be a size zero or look a certain way and apparently the media does a marvelous job at marketing these tactics to us via diet trends, social media, celebrity figures, etc. It’s no wonder that we’ve lost touch with our wild, human and might I add, feminine nature. How is it that no other species, but us, relies on a diet book or doctor to tell them what to eat? If you go outside right now, you will be surrounded by wildlife. Wildlife that is functioning in perfect alignment with what is truly innate to it. Frolicking in the sun. Eating what is provided by nature. Moving the body and taking appropriate amounts of time for restoration.

I’m going to share a not-so-secret secret with you: diets don’t work!

Why Diets Don’t Work

1. Diets are created simply to attract us to these ideas. The more extreme, the more likely it is to have a following just for that reason. The truth is they are not sustainable over long periods of time. Our bodies are incredibly resilient, but they can only take so much negligence. Eventually your body will begin attacking itself and a number of horrible things can transpire. Weight gain, lackluster or acne-prone skin, or even worse–autoimmune deficiencies, disease or even cancer can result from not taking care of our precious bodies.

2. The key to unlocking good health relies simply on dropping the idea that you can lose weight, improve your skin, or whatever it may be, through the newest diet. The answer is to listen to your body and make a lifestyle change! This may sound strange to you, but imagine battling your cravings by actually understanding what you are craving, why you are craving, and how you can emotionally, physically or spiritually release that craving. Typically when a person craves sugar, for example, we don’t even think about the fact that we are even craving it other than the mere seconds it takes for us to swallow a candy bar whole. By making a lifestyle change you begin to realize what your trigger cravings are, what nutrients may be lacking or over-abundant and what foods or activities it will take to heal that craving.

3. If you are craving sugar, it is entirely possible that your craving has nothing to do with wanting sugar, but wanting something to give you instant energy. The downside to consuming sugar is the immediate spike in blood sugar, which ultimately leads to a quick crash, thus perpetuating the cycle of needing even more sugar. Perhaps what you really need is extra or better quality sleep at night to lessen your chances of being energetically deprived during the day. Or maybe you simply need foods that will nourish your body with vitamins and minerals that will actually give you sustained energy without the painstaking crash later on.

4. Eating food should be about pleasure, nourishment and of course fueling ourselves with nutrients, vitamins, minerals and antioxidants. It should not be about deprivation, starvation, skipping meals, or loading up on processed, chemical-laden “low-fat” or “sugar-free” foods. Taking a more mindful approach to healing your body will help you release your fear of making a lifestyle change–which is not just about what you eat, but how you live your life. A lifestyle change requires an open mind and heart, a positive attitude and a willingness to experiment with new ideas.

5. Keep in mind that each person on this planet is unique in what is needed to heal on a body-mind-soul level. The foods that nourish one may sicken another. Get familiar with eating only fresh, organic whole foods. These are foods that are provided to us in their natural form, straight from Mama Gaia herself! Whether you choose to nutrify yourself with animals products or not is up to you. I encourage you to experiment with all whole foods and find what makes you glow and what doesn’t quite sit right in your body. Keep a food journal each day and write down what you ate, how it was prepared and how you feel minutes and hours after consuming it. This will help you find out which foods trigger allergic reactions or sensitivities.

why diets don't work

Lifestyle Changes

As mentioned before, a lifestyle change is not just about nutrition. It’s about your life as a whole. Take some quiet time each day to check in with yourself. A few moments of deep breathing, meditation, or reflection on a daily basis will help you relax and find inner peace. We often forget how to simply be. We focus too much of our time on being perfect and getting copious amounts of work done. We all have the same 24 hours in a day, but it is completely necessary to have time to just be as well as time to devote solely to yourself! Practice some yoga, journal or snuggle up with a good book and a green smoothie.

Moving your body daily is just as important as eating delicious whole foods. Skip the judgment and do something you love! Did you have a blast hula hooping as a kid? Order a dance or fitness hoop online and release your inner goddess! Perhaps you enjoy swimming? Hit the beach and frolic in the waves or dive into a pool at your local gym! The possibilities for movement and play are truly endless. Just focus on having fun, working up a sweat and releasing the glow from within!

Another crucial factor of a lifestyle change is getting ample amounts of high-quality sleep. High-quality sleep is delicious! This kind of sleep can be described as deep, uninterrupted, soul restoring, clutter releasing, nourishing and energizing. Once you have this kind of sleep you’ll never want to go back to late night caffeine binges, midnight snacks or hours of mind-numbing television. In order to have better, more restful sleep you should skip eating late, drinking little to no caffeine or having small amounts early in the day, and turning all technological devices off a few hours before bedtime. Having nighttime rituals like yoga, deep breathing, hot tea or a warm bath might help you sink into deep, enticing sleep.

Want to know another easy tip to long-lasting health? Drink more water! Yes, water is ultra healing if you didn’t already know that! Our bodies are comprised of mostly water, which we lose through bodily functions like sweat and urination, so it only makes sense to hydrate with more water in order to replenish those lost minerals. If you find drinking water to be difficult, try adding some berries, cucumber, lemon or lime slices to a mason jar and top with water and ice. You can start a challenge with your friends or colleagues to see who can drink the most water, or you can carry a water bottle around with you as a reminder.

Changing your lifestyle habits doesn’t have to be hard, but it does take patience, lots of love and kindness towards yourself. This is a journey and we are all in this together. If we continue to listen to our bodies and take action to heal, then we will always be in alignment with nature and the cycle of life.


First Time Juicing

Many of you know that juicing is one of my love languages. I tell clients about it, I post recipes for it, I send pictures of it. I can’t explain enough how much I love the health of juicing and smoothies. So when my virtual assistant asked about juicing, I gave her my usual download of information full of excitement, and everything she would need for her first time juicing, and then it hit me. Most people are probably tired of hearing how amazing juicing is from people who have been doing it forever. So I asked her to share her experience with you. Indianapolis Wellness Family, meet Codi Quick, my virtual assistant.

Codi QuickFirst Time Juicing

My first time juicing? Well, let’s say it was an adventure. You picture this glorious kitchen, fruits and vegetables neatly piled, all clean and fresh. Maybe even me in my yoga pants, hair in a cute pony tail, and my brightly colored sneakers. Sounds nice right? Healthy and fit. Well, that is not at all how it went.

I thought I had a “juicer” attachment for my handy little chop/blend machine that I will leave unnamed. I have had it for years, and have never put the juicer attachment to work. Can you tell that I was a bit skeptical about this whole idea? But now I had built myself up, and I was excited about my first time juicing. I was ready to give it a try! I followed Lacey’s advice and started with a simple recipe­­-a granny smith apple and a couple carrots. I get my “juicer” all ready, stick my carrot in. Push down on the plunger…push harder…push a little harder. I continued to shove my produce into this thing the best I could. The result was not this beautiful picture of my first time juicing. Actually the result was nothing edible or drinkable. I had this small amount of mush in a jar, a sticky kitchen, and a lot of frustration. This obviously was not going to work for me.

But Lacey is full of encouragement, and I did try again. This time, I purchased a real juicer. I read all the instruction because I was determined this attempt was going to be better. This juicer made a huge difference. I put in my first carrot and couldn’t believe the result. This thing ate it up like it was nothing and out came the orange liquid-no chunks, no mush. Couple more carrots in and an apple, took only seconds. In my little pitcher was this vibrant color juice. So I did it. Simply stirred it up, and drank it. And to my true surprise, it was good. It was real good.

As the next few days went by, I tried more and more recipes. And it all became very exciting to be honest. I would search for hours online about juicing and my juicer. Tips and trick, health benefits, the dos and don’ts and information galore! It really was a whole world that I had never seen before. You see people throwing a little of everything in. Here is where another adventure begins. You start getting confident and exploring new combinations. Some juices are better than others. Personally, I like them colder, and would pour them over ice. I got adventurous. I was able to juice Kale, and actually not hate it. I did find where I draw the line. Beets! The only juice that I could not finish contained beets. And not a lot of beets. I am sure there are people out there who enjoy it (Lacey!), but that is just not a taste I could get over. As stubborn as I am, I still convinced myself to try another recipe that had beet…several weeks later. It is hard to not get in to it when they say something is so good for you, so I had to try again. Moral of the story, I obviously don’t like beets! AT ALL! But the cool thing is I am still eating more produce now that I probably ever have, even if I avoid the beets.

I will be honest. I am an average person. I am not a “health nut.” I really love pizza! But I know that my diet and nutrition are important and I do look for ways to improve health and still indulge a little. My first time juicing may not be a glory moment; actually, my juicing today doesn’t look anything like those pictures. But I am now juicing at least five times a week, and I actually do enjoy it. It is a quick easy way to get my breakfast in, and let me tell you, I hit my daily recommended veggie and fruit intake now, where I never did before. On the days I don’t juice, I notice a difference in my energy and sleep.

It may not be earth shattering, but I like the positive lifestyle change. It is the baby steps in the right direction that are sustainable, and juicing has been a habit that I can keep. So you don’t have to go crazy. You don’t have to do a cleanse or fast. But try it for a meal, you might be surprised.

Want to learn how to juice or make small changes that have a big impact on your health and wellness? Contact our wellness coach to get a plan build just for you.

Free Clean Eating Plan

I can’t hardly believe that it is the holiday season again already. It seems to catch up to me faster each year. I just love all the festivities and time with friends.

We have so many new and exciting things coming out soon at Sunstone Health & Wellness, but I will tell you more about those later. Right now, I want to share my spirit of gifting and giving back. I want to do something fun and healthy for this holiday. The holidays are pretty rough on most of our willpowers.  There is temptation everywhere! Holiday parties, family, friends, and FOOD!

To help you keep a focus on health this season, I have decided to give away our Seasonal Clean Eating Plan.Clean Eating Wellness Plan

This Free Clean Eating Plan is a flawless fit for anyone who wants to:

  • Ditch the afternoon crash and burn (you can make it through the workday without coffee or sugary snacks. Promise!)
  • Feel better, physically and mentally
  • Lose weight in a healthy, sustainable way
  • Reduce your toxic chemical load
  • Boost your metabolism

As I said, I am offering the entire program to anyone who wants it, free of any charges. What I do ask is that at the end of the program, you pay me what you think the program is worth. I know you probably think I am crazy, and I don’t expect everyone to follow through with this portion, but I want to try this in the spirit of gifting this season.

So to you, here is the gift of health from us:

Free Seasonal Clean Eating Plan

Just go to the page, register, and you will receive access to the entire program starting on December 11, 2014. It is an 11-day program that will help you renew and refresh after Thanksgiving and stay on track through Christmas.

Remember you can share this information with your friends and have them join with you. The program is easy to follow, and we offer daily support.

Here’s to a healthy holiday season!

Coo Coo for Coconut Oil-15 Ways to Add it to Your Wellness Plan!

In my local health food and wellness store, a jar of raw, unpressed coconut oil is about $7. Why is that awesome? Coconut oil has a wide array of health benefits, including fat loss and better brain function. And it’s so easy to incorporate into your daily routine. Not only that, there’s probably another 100 uses for coconut oil. All that packed into a $7 jar! For those health-minded budgeters, you’ve found your goldmine.

Check it out.

1. Coconut oil can be used to replace butter when you are cooking, and it’s better for you.

2. It’s a natural SPF 4. So while it may not give you the best protection, it can help you in a pinch.

Coconut oil for alternative therapy

3. Coconut oil has fatty acids that increase your metabolism, so mix some into your diet if you’re trying to lose weight. Throwing some into your morning smoothie or tea is an easy way to add it daily.

4. Dry cracked heels? Put down the blades and the salves. Rub on coconut oil in the morning and at night…you’ll be amazed at the softness of your feet. And, if it can do wonders for your feet, imagine what it can do for the rest of your body!

5. Speaking of, if you suffer from psoriasis or eczema, coconut oil may give you some relief.

6. Coconut oil keeps skin’s connective tissue happy and strong which can help you fight fine lines and wrinkles. Better than a $150 face cream, right?!

7. Want whiter teeth? The lauric acid in coconut oil can help rid your mouth of the bacteria that yellows teeth. Swish it around your mouth for 10-15 minutes (yes, it’s a bit of a time commitment), and then brush your teeth.

8. That lauric acid is also good at killing other bacteria, viruses and fungi, making it a great option for wound care.

9. The same properties that make coconut oil great for #5 & #6 also make it great for your immune system.

10. Wait, there’s more…these same properties also allow coconut oil to aid in digestion because they work on the bacteria that causes poor digestion.

11. Bacteria causes body odor under your arms. Remember what fights bacteria? Yup. Coconut oil. Banish that B.O. while moisturizing your skin!

12. Coconut oil is also a kinder, gentler eye make up remover.

13. Want to shave and moisturize at the same time? You guessed it, use coconut oil.

14. If you need to soften up the ends of your hair, massage some coconut oil into them before bed.

15. It’s good for your heart!

There are a lot more wellness uses of coconut and other great all-natural that can be implemented in to your wellness goals. You should check out our clean eating plan for more wholesome tips. Seriously, just ask Google. So maybe it’s time to put down the chemicals, the peels, and the bleaches and look for a natural approach to wellness. We can add some money back in our budget and be able to pronounce what we are putting on and in our body. What is 2-Oleamindo-1 anyway?




4 Wellness Tips to Satisfy Belly, Mind & Spirit at Every Meal

4 Wellness Tips to Satisfy Belly, Mind & Spirit at Every Meal

While it’s commendable to buy beautiful, organic, non-GMO foods, ingredients don’t guarantee an all-around nourishing meal. Equally important is the attitude with which these foods are prepared and eaten. Food first and foremost feeds the body, but it also has an often overlooked effect on both the mind and spirit– positive or negative. For that reason, make sure you’re ingesting good vibes with every meal by following these four guidelines.

Health and Wellness1. When you can, eat at home. The only way to control the bad stuff in your food is to cook it yourself. This bad stuff isn’t limited to unwholesome ingredients, but includes bad vibes. Home cooked meals are the healthiest from both a nutritional and an emotional standpoint.

The goal of most restaurants is to make money; not to wholesomely feed your body and soul. While there are some exceptions, the atmosphere of restaurant kitchens is one of stress and hurriedness; the faster they cook, the more money they make. It’s also impossible to know the chef’s mood. Perhaps he’s unhappy at his job or having a bad day. The food the kitchen cooks subtly absorbs any negative energy, and it’s then passed on to you when you eat.

To make sure you ingest nothing but goodness, cook your own meals as often as possible. And when you do dine out, choose restaurants with a peaceful atmosphere where food is made with care.

2. Cook your food with love. Vegetables, fruits, herbs, and all foods are sensitive to the energy and vibrations around them, much as humans are. Be mindful of the energy you’re putting into your food when you cook. Enjoy the motion of cutting vegetables, the sound of spices sizzling in oil, the smells wafting out of the oven. Make cooking a sacred time so that your good vibes will be absorbed into your meal. That being said, never cook when you’re angry or upset or your food will absorb your negativity– as will those you’re feeding.

3. Eat in a calm atmosphere. Make your kitchen and dining table a sacred space; clean and uncluttered. You can enhance the space with fresh flowers or a soothing crystal placed in the center of the table. A calm and peaceful atmosphere carries good vibrations inward along with your food.

On the opposite end of the spectrum, eating in an agitated atmosphere carries negativity deep into your system and can cause imbalances. For that reason, don’t watch TV while you eat. Imagine what happens in the digestive tract when your mind is distressed watching a horrifically violent film, or even depressing evening news! Never eat when you’re upset or angry to ensure you’re not swallowing your own bad feelings.

4. Give thanks. Before you eat, take a moment to give gratitude. It could be directed toward the god that resonates with you, or simply toward nature and those who helped bring the meal to your table; the sun, the earth, the farmers, the market. Giving reverence to the meal as a blessing endows the food with positive and loving energy, and helps to enhance its nourishing attributes.

Sunstone Health & Wellness would also suggest a seasonal detox every so often to help rid your body of toxins that can build up due to our daily lives.

Cooking your food with love at home, eating in a calm atmosphere, and giving thanks at every meal will satisfy your belly, mind, and spirit.