Sarah Madden Coaching- Health & Wellness Coach

We have a crazy busy (perhaps an understatement!) next 2 weeks.

How do we eat well? We PLAN! And, fill our freezer.

Today we make 3 batches of muffins and 4 batches of pancakes. Our freezer is full of quick breakfast foods and/or mom approved snacks on the go!

Is this ideal food? No. BUT, when we are this busy, we let go of some things and lean into others. These are homemade. The ingredients are clean and we will delight in these as we embrace the fun of the next two weeks.

You asked, I listened! We kick off May 28th!

What is a Paleo Reset? A commitment to eat nutrient dense, delicious, whole food for 30 days.

We’ll share recipes, meal planning tips, grocery shopping lists, strategies and more.

Ready for the challenge? Click the link below!

https://www.sarahmaddencoaching.com/reset-2023

This is one of my favorite conferences of the year. I learn SO much, I walk away refreshed and with new friends.
Read through the speakers and topics being covered list…it’s super impressive. I have the honor of teaching two breakout sessions, both around nutrition…shocking I know. 😉
Reach out with any questions! Ticket are on sale until Sunday night.

2024 Conference - Seeking Whole Health 2024 Seeking Whole Health Conference It can be a little intimidating to realize that no one is in charge of your health but you. You probably know natural remedies and healthy foods are the place to start, but you may not be sure how to begin. And if you have some experience, there’s always mor.....

Another fun Eclipse platter!

The eclipse is Monday!

I always appreciate Food Babe posting these as I’m not always aware of the alternatives out there.

Our favorite Easter tray! 🐰

This is SO fun!!! 🐰

My youngest is 7, my oldest is 9. This year I have put them in charge of their owm breakfast. Just to be clear, they do NOT love this BUT they are owning it.
Lily, my 7 year old, told me she was wasting time in the morning and wanted to food prep. I stayed cool but my health coach momma heart grew two sizes.
She’s watching, listening and seeing the value in planning and preparing. This is valuable and a habit worth creating.
Her breakfast is now AUTOMATED leaving her more space to make other decisions and her prepped meal is nutritious. These are wins.

Do you meal prep? What are some tips or strategies you find helpful?

Made with AVOCADO OIL! They have three ingredients: potatoes, salt, avocado oil! 👏🏻

Need a dairy free, gluten free Super Bowl Snack?

These Siete Dip Chips and Queso hit the spot!

Looking for clean Super Bowl snacks?

You can make homemade chicken wings.

Sauce:
Frank’s Hot Sauce
Butter or Ghee

It’s this simple and it is clean. 🙌🏻

I had a choice to make here and boy did I wrestle it. My goal for January was to commit to a daily yoga practice. I have done this for years and with success.

This year, I committed and fell short of the daily practice.

So, my decision came down to this:
- How do I interpret this?
- Do I celebrate this? (This is more yoga than I managed to do in all of 2023.)
- Do I shame myself because I didn’t achieve what I aimed for? (After all, I did commit to daily and I did fail to achieve this.)

So, I took time to reflect. The good news, I did celebrate! My body felt awesome and I grew in my yoga practice. This is a win!

Then, instead of shame or guilt or quitting all together, I reflected on what got in my way of a daily practice (time, scheduling) and reevaluated my goal and/or what I will consider a “win” for February.

When we reflect, we have a choice. So often, goals are about the journey…about experimenting (with timing, scheduling, ect) and getting really real about our expectations and our reality.

So, enjoy the process, celebrated the wins and take time to reflect and readjust your goals.

These are always a Valentine’s Day hit!

Need a fun, Pintrest ish idea? These were made with Unreal Milk Chocolate Gem and Cocomels Coconut Milk Caramels.

The Cocomel Coconut Caramels are gluten free, vegan, dairy free, they don’t contain vegtable oil and you can read the ingredient list.

The Milk Chocolate Gems are Fair Trade Certified, gluten free, soy free, colored by vegtables and you can read the ingredients. These do contain milk.

Are they perfect, no. But, they are made with better ingredients than the conventional candy are allergy friendly and they taste good! 🙌🏻

How do you make dye free, gluten free, dairy free, PINK cupcakes for Valentine’s Day that contain no high fructose corn syrup or vegetable oils…that your kids will enjoy?!?!

See below. ❤️ And, drop a line below with any questions/ comments.

A new month is here. A common practice, one worth the time, is reflecting on the past month. This morning, I was SHOCKED at how much I implemented in January and felt success in.

This is the GIFT of reflecting on what went well. You can celebrate the victories and wins.

Was I perfect? Nope!
Was I successful with every goal? Nope!
Will I refine? Yup!
Will I write out new February goals? Yup!

Did I smile and celebrate January? I sure did.

Looking for a new practice? A way to keep your goals in front of you? Give this a try.

Remember, it is a journey…celebrate the big wins, the small wins and everything in between.

February is here. ❤️

Looking for healthier Valentine’s Day snack ideas? Here is a simple, cute platter.

Keep checking back as I’ll be posting more this week. Happy February!

Don’t have time or know how to make sauerkraut, find a local source.

We rely on Cleveland Kraut in a pinch or in a busy season.

Looking to heal and/or support your gut health?

Sauerkraut has so many health benefits. We just made a fresh batch this weekend. Anyone else make homemade sauerkraut?

Check out this article from Mark Hyman on gut health.
https://drhyman.com/blog/2018/04/13/how-to-feed-your-gut/

I was working with a client this week and she was processing through consistency and maintenance. She has clear goals, she’s hitting them weekly yet she’s nervous about maintaining them as life happens. Ever feel this way? I know I do.

Do you have a reflection habit?

It’s January 31st.

Stop and ask yourself:

1. What went well this month? Make a list and be sure to stop to celebrate your accomplishments.

2. What was I hoping to accomplish but didn’t? Was this goal reasonable? If so, what do is holding me back or getting in my way? If not, what is a more reasonable goal?

3. What am I still wrestling with? What am I excited about?

4. What would I like to continue with or accomplish in February?

You can take 5 minutes or an hour. It’s your practice.

Check lists and check boxes work for me. My goals for January included daily yoga and recreating a journal writing habit.

Having these two plans printed keeps me organized, it’s automated (I’m not having to find so something to write about or a yoga routine I like) and they allow me to track my progress.

This is what works for me. As I reflect on the month January this will help me determine what worked, what didn’t and helps me guide my February focus/goals.

Figure out your goals and then what helps you reach them. ❤️

February’s calendar is here. This yoga program is free and so assessable.

https://yogawithadriene.com/calendar/

I bought my oldest a container of peanuts one day thinking it was a descent snack while we were on the go. I took a few to snack on and immediately turned to the ingredients. I was shocked to read : corn syrup, cornstarch, canola oil…and the list went on. Seriously, there were 8-10 ingredients. This was eye opening for me.

So, I went on my quest to find a cleaner peanut choice and landed at WholeFoods. These are good and have two ingredients. 🙌🏻

If you have a clean brand, please share below.

These are our favorite pumpkin seeds. We purchase them through Thrive, but if you have found them in other stores, please share below.
We really value that these have two readable ingredients and that they are void of vegetable oils. This is a win.
We eat by the handful, throw on salads or we will sprinkle on sweet potatoes. The flavor with the sweet potatoes is one of favs.

Our favorite cashews are from Thrive Market. Just like with the almonds, we mix the raw cashews with the dry roasted cashews.

There are only two ingredients in the dry roasted cashews: organic cashews, salt. This is a win.

Local ladies…check out these topics and join me! I’m so excited to spend a day diving into Women’s Health. We are so beautifully and uniquely made.

As promised, here are the oven roasted almonds we have found that DO NOT contain any extra oils. We purchase these at Aldi’s.
We generally mix these with raw almonds to get the best results of boths worlds…the almonds in their truest form and the delicious salty taste.

Our midmorning snack…
If you tolerate them, nuts and seeds can be satisfying and add nutritional value to your day.
Over the next few days I’ll share our favorite brands that are void of vegtable oils and the benefits of each nut or seed.

Yesssss. 👏🏻