10 Signs You Have a Top Doctor and Dentist

Even if you don't see a doctor all that regularly, having one you can call when you need one is important. After all, who wants to be scrambling to find a doctor when you are not feeling well or have a medical emergency on your hands? But, finding a great doctor and dentist (I mean really top notch!) is even more paramount. Your medical team plays an enormous role in your life helping you create your optimal health as well as diagnosing issues and addressing larger health concerns, too - maybe even some that could mean life or death to you or a family member!

Nope - you can't just accept anyone to be part of that vital medical team for you and your family. But, how do you really know your health practitioners are really that great?  There are a lot of considerations, and it is important to ponder!  So, let's take a moment and do just that!

I have put a short list of a few signs I think indicate you have a good medical team member on your hands. Come take a look and let me know what you think! I would love it if you would add to the list and let me know how you know you have a great doc or dentist, too, or what you think is important to look out for to find a doctor as well.

5 Signs You Have A Great Doc

Shopping for a new doc? Look for these qualities that may indicate you have a winner:

1.  Look for lots and lots of experience.

Quality medical care is not only about internet doctor ratings or where and how many degrees hang on the doctor's wall, but more about how many times the doctor has done the procedure or dealt with the medical issue you are experiencing.  If there is a complicated procedure your child may require or you are managing a chronic illness like asthma, a doc who specializes in your condition is usually a safer bet.  

A doctor that stays up to date with continuing education is key, too.  You want a doctor that is knowledgeable of the latest research and newer procedures. Perhaps he or she teaches at the local teaching hospital, which is a good sign he or she is passionate about his or her work and thinks it is important to give back and stay up on the latest findings.

Don't miss this: Here are 9 top health books you can learn so much from to enhance your healthy living game and help build that relationship with your medical team.

2.  Lean in and listen.

Some people have the real scoop! Especially nurses -- they always know what is really going on! Where would we be without nurses?! Pay attention to what they and the rest of the staff say in the office and hospital about your doctor.  Poke around and ask you friends, your neighbors, extended family that work in the medical world what kind of reputation your doctor has in the medical community, too.  Investigate! 

Don't miss this: Home remedies can play a part to keep you well! I have gathered several home remedies for you and your family to try right here.

3.  Trust and honesty go both ways.

Just like with all your other relationships, honesty and transparency play a role in building trust; naturally, you want that with your medical team, too.  You need to hear the truth about your health, what can be done to improve it as well as how much experience your doctor has in handling it or how successful he or she is at helping to repair it.

In turn, you must be honest and forthright with your symptoms, lifestyle, good habits and bad.  The doctor can't make a correct diagnosis if you are keeping something from him or her.  A good doctor will ask lots of questions to dig deep about your health to get a true picture. But, please, answer them honestly and don't be embarrassed about the answers!

Don't miss this: Here are great questions to ask the growers at your farmers' market to see if the foods are grown using health-promoting practices.

4.  Nice is not necessarily necessary!

That is a bit of a tongue twister! In some situations and if you are dealing with a special condition, the doctor's personality is not the top concern. If the doctor that you have researched to have the best medical outcomes doesn't have the best personality to match and is anything but charming, I wouldn't let that stop you from proceeding.  Being nice is not the most important quality, but being the most technically correct surgeon probably is! I have been lucky enough to get both on occasion and consider it an act of grace! Let me clarify, though, that having a general practitioner that you see more regularly for check-ups and one that you can build a rapport and relationship with is a very, very good idea, though!

5.  Egos are nowhere to be found.

A good doctor will encourage you to seek out more information and other medical opinions and options and even help you to do so! The doctor will also listen to your ideas or research that you have produced.  The doctor should also get to know you and your lifestyle to gain a better picture of who you are and your daily habits and stress levels that could affect your health. Don't trust a doc who tells you they are the only ones with the answers and you shouldn't question him or her.

Don't miss this: A health coach may be a great asset to you! Here is an interview with an awarding-winning health coach that has loads of tips on living healthy and how to find the perfect coach for you.


And, now, on to your very important dental team . . .

5 Signs You Have a Great Dentist

Like a great doctor, a great dentist and hygienist should be part of your medical team.  Your dental health has a big impact on the health of other parts of your body, too! Besides a thorough cleaning and check-up, make sure your dental team checks off these:

1.  All issues start small. 

Early detection is important as many head and neck cancers begin in the oral cavity.  Thus, make sure your dentist does an oral cancer screening that includes checking for lumps in the neck and mouth as well as your lips and the inside of your mouth and throat.

In addition, there are mouth rinses with a dye that help detect lesions. Abnormal cells in your mouth may take up the dye in the rinse and appear blue. Your dentist may also use a special light to examine the inside of your mouth to make abnormal tissues show up easier as well.

Don't miss this: See what other important things dentists can spot!

2.  Don't forget next time.   

Before you leave your appointment for dental cleaning and check-ups, make sure to schedule the next one six months later.  Regular dental check-ups and cleanings keep toothaches at bay and prevent much bigger and painful issues. Good dentists provide reminders through email or phone calls to ensure you don't forget to keep your appointment.

3.  Dental issues, as well as health issues, play a role.  

A great dentist asks about your overall health - not just your mouth! Several health issues affect your dental outcomes. For example, a diagnosis of diabetes may require you to come more often for cleanings. Diabetes is directly related to periodontal disease so extra brushing or flossing may be needed, too. Headaches could be caused by teeth grinding and the dentist can help you there as well. The hormone levels in pregnancies could pose some dental issues as well. Even new medications since your last visit could affect your dental health and should be noted.

Don't miss this: Here is a dental routine that takes 5 minutes a day for your brightest and whitest smile.

4.  Find what is new and maybe even better.  

Bring in any articles or questions to ask of new research on dental care or techniques.  Even a new type of toothpaste or toothbrush should be something the hygienist and dentist should be up-to-date on and discuss with you.  They should always review any new dental care techniques as well.

If you have silver fillings (that probably contain mercury), you may want to consider finding a holistic dentist to replace them with a less harmful substance. 

Don't miss this: You may want to check out how to clean all the brushes you use on your body (including that toothbrush) to avoid infection and breakouts with this super quick cleaning routine.

5.  Machinery and safe practices are critical.  

Ask if the X-ray machines are regularly calibrated and ensure they provide lead aprons and thyroid guards when performing x-rays. And, are the x-rays really even needed? All radiation exposure adds up! Ask!

For Even More On The Topic . . . 

• Thinking of starting a family soon? Wonderful! But check out these critical ways to ensure your body is in top form to grow a baby in perfect health! 

• Your healthy daily habits will make those doctor appointments a rare entry on your calendar. Find loads of small actions you can do to create a healthy daily routine.

Now is your turn!  What do you think makes a doctor or dentist top notch and how did you find your amazing doctor or dentist?

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Healthy Eating Tricks Every Mom Should Know

Getting your family to make healthy food choices or stick to even a tiny semblance of a healthy eating plan - well, that that can be down right exacerbating to many Moms and Dads!  Could it be that you have heard someone at your house utter one of these recently . . . or maybe even said this to yourself?

• "Those vegetables are mushy and taste bad!'
• "My friends don't have to eat this!"
• "Preparing healthy foods to eat takes so much thought."
• "It is just easier to go through the drive-thru."
• "It is so expensive to eat healthier!"

Okay, so there are few small elements of truth in some of those claims.  But, allow me to assist with a few healthy tricks to help you create some magical healthy eating at your house without too much civil unrest! So. keep reading to steer around some of those obstacles and make eating right and family meal planning a whole lot easier as well as a whole lot more successful at your house, too!

2 Big Points To Remember When Creating Healthy Eating Habits 

Here are two points to keep in mind when you are trying to create healthy eating habits at your house:

• You absolutely have the power to create the new healthy norm! Yes, in the beginning, it is work to change unhealthier ways and begin anything new, and convincing others at your house to follow along and eat right can add to the burden. But, that is temporary.  Once you form a diet plan that works for you, the choices and family meal planning become a lot easier. New habits form to replace the old! Remember, it can be gradual! Change the biggest offenders first, and go from there.  

• Anything worthwhile takes effort.  I bet you can see the value in feeling better, looking better, having more energy and giving you and your family more time and more money in your pocket. After all, in the long run, it is less expensive to eat right, practice disease prevention and pursue the best health because you won't be making time-consuming and expensive visits to the doctor or missing work, but instead, enjoying life a whole lot more!

It makes logical sense to me and if it does to you, too, but creating a healthy eating plan still feels rather overwhelming, come see a few ways you can trick yourself (and the others in your family) to make the whole process of eating right second nature and a part of your daily life. And, if you have young children at your house, pay special attention to the last section of tips to let those precious ones start life off right!

15 Ways To Trick Yourself (And Your Family) Into Eating More Healthy  

Read this list below and see if any of these maneuvers could work for you and your family to implement and stick to a healthier eating plan. I have included a few links to other articles I think could help explain things more deeply as well as a few affiliate links to books and tools I think you may find helpful and inspiring as well:

1.  Begin at the beginning.

I want to make two points about those critical beginnings:

A.  Your start to the day can really set the intention for the rest of it. Chances are that starting off right can usually mean ending it right.  Starting off badly with an unhealthy food choice like pastries and doughnuts first thing in the morning sets the mindset to say, "We will start eating healthy tomorrow." Those first choices of the day can carry a big impact. Set out your healthy breakfast the night before so you don't even think about other options.

Don't miss this:  If you or your children don't have a big appetite in the morning, drinking to your health may be a good option. Try some healthy and delicious smoothie ideas here and if you ever begin your day with eggs, find the right ones you should be buying here. There is a difference in nutritional make-up, studies show.


B.  Beginning each meal with the healthiest of your choices. Dig into that salad first, those vegetables first or at least a lot of them. That way, you fill up on the health-promoting stuff first. Try serving the salad before anything else at your house and let everyone begin with that before you bring on the next dish.

Don't miss this:  Speaking of salads, try some of these tasty ones I pinned here that your family will love.


2.  Brown bag it.

Packing you own healthy lunch is a great way to save money as well as pack in some nutrients. And, I can guarantee, a healthy lunch will sustain you and your kids for the rest of your day to get more done and have a smile on your face doing it!  I have always sent my kids to school with healthy packed lunches and the others kids have always begged them for a bite!

Don't miss this:  Packed lunches don't have to be boring or complicated.  Look what amazing healthy things others put in their lunch sacks. 



3.  Make it nutrient dense.  

Some foods carry extremely high levels of nutrition even over other nutritious foods. Learn what they are (I have a whole Pinterest board dedicated to superfoods here.) and incorporate those foods in your meals as much as possible.  Some of these superfoods can be used in very small amounts sprinkled in your smoothies, sauces, soups, and spreads to provide opportunities to make your meals even healthier.

Don't miss this:  These healthy drink recipes provide amazing energy and are delicious and nutritionist-approved!

4.  Put pencil to paper.

Create notes on your cell phone or whatever way is easiest for you to record what you are eating. Sometimes doing this just for a few days to a week or two helps you see what you are doing right and where you fall to temptation and need to improve. It also may show you how you feel or your children feel when you eat certain foods, too.

5.  Cook every other day.

Don't like to cook a lot? That's okay. When I have a busy week ahead, I cook some healthy dishes with enough for two days and just cook every other day.  Round out the second day with a simple salad or other raw vegetables.

Don't miss this: Here in one healthy sauce my family loves that can make 5 different dinners all week super fast!




6.  Make plans.

If you take the time one day a week and plan out at least your main meals and make a grocery list accordingly, you will save an enormous amount of time and money. No over buying when you have your meals planned. No wandering about your pantry or pondering about what to make for dinner. You got it all planned.  Dinner comes together so much faster and so much healthier.  Plan some easy stuff and maybe one new dish to try a week. Ask your family for their healthy favorites to get buy-in for dinner time. Let them help prepare it, too!

Don't miss this: I showed you how to create a healthy kitchen and set it up right and it was there that I talked about having a chalkboard with the dinner plans posted for the week with buy-in from the family. Take turns featuring family members' favorites.



7.  Make it pretty.

If your food looks appetizing, it makes the whole dining experience an occasion!  Even a sprinkling of fresh herbs or spices at the end of preparation can do wonders and they contain so many healthy properties too!

Don't miss this: If you are so inclined and handy with a knife, here are some amazing shapes to create to get your kids to eat all those veggies up!

8.  Don't go near a grocery store with hunger pangs.

Always food-shop on a full stomach with a written list. I don't know about you, but stopping by the store when I am hungry (or anyone else I am with), everything starts to look good, even . . . the not so good.

Do take your children shopping with you.  Our family enjoys the farmers' markets especially with our Giant Schnauzer with us, too.  The food samples, the other pets there, and the music and fun atmosphere certainly don't hurt the association it can create with healthy foods.

Don't miss this: Learn best questions to ask growers and other tips with my Farmers' Market Mini-Guide.


9.  Don't be a saint all the time. 

If you and your family know you won't be giving up your favorite vices all the time, it makes it easier to abide by your guidelines if you allow yourself a cheat day or meal where you get to indulge in a few bites of your favorite rich desert or Mama's special sauce. Yes, eat what you want for that cheat, but stop when you feel full and don't overdo.  And, don't blow it so much that you just undid everything you strived for all week! But, enjoy those yummy bites and no guilt! And, let your children do that, too!

Avoid scolding your kids over poor food choices. However, it does not harm to point out possible connections with those choices, though, such as headaches, tummy ache, fatigue. Or even for older kids, there could be a connection to a bad skin breakout, mood swings, low energy, etc. Of course, point out how good food choices may make them feel energized, happy, and be headache and tummy ache free, too!



10.  Get inspired.

Allow others to spark your creative eating pursuits. Ask your friends how they eat well. Follow some great healthy eating blogs and pin boards. A few minutes poking around to see what others are doing can be so much fun and keep you motivated to join the movement!

Don't miss this:  Peek on over at these food blogs that make eating healthy extremely easy!

5 Healthy Eating Tips For Parents of Young Children

Here are 5 more tips to get your children to be healthy eaters:

11.  Put away your food-police badge.

Forcing kids to eat foods they hate most likely will not achieve what you want.  Besides, it really is not respectful and teaches them very little except for resentment and frustration. Instead, keep a healthy kitchen stocked with great healthy choices.

For self-serve snacks, create a healthy snack drawer and shelf in the fridge with healthy nutritious foods they can reach themselves. Let them start young to make their own decisions about what to eat (from an assortment of healthy options), to begin taking responsibility for their nutrition and care for their bodies.

Continue to serve some familiar favorites but introduce a few new healthy dishes each week - at various meals.  Begin trying to replace the biggest offenders first and go from there.  Remember, it could be really easy like a flour switch for their pancakes they may not even notice or choosing pasture-raised eggs rather than the commercial choices.  Keep trying! Kids often need several introductions to a new food before they may like it.  Be calm and respect their feelings and don't get upset if they refuse it for a while.


12.  Spend time at healthy places.

Check out these fun outings with a message:

• Visit a farm that produces foods in the right way for us and our environment.
• Go to restaurants with healthy menu choices and teach your children how to order.
• Take a healthy cooking class together for parents and children.
• Grow your own food. Let your children pick a favorite fruit or vegetable to nurture.
• Read books together that talk about healthy foods, gardening, etc.

Don't miss this: Young children LOVE this book and it helps them learn the connection between food and health and this children's cookbook gets great reviews, too.

13.  Sneaking is okay -  up to a point.

No deceit, but I think it if fine to throw in some spinach with their fruit smoothie or substitute healthier grains at dinner time and of course, toss in a new vegetable in your stir-fry.



14.  Be playful.

Teach them why you serve the foods you do and what it can do for them.  For example, you can point out that blueberries feed their brain to learn, red peppers keep them from catching a cold, etc.  Then, when serving it to them or shopping with them, see what they remember.  Make it a game and teach them the connection between the foods they choose and how it makes them feel and support their health.

Little children can't resist a fun plate with colorful foods presented in cute ways and shapes. Surprise them in their lunch box! This tool (under $6) can make creating fun food a snap!

15.  Just ask!

Ask your children to describe the foods they like. what they don't like. such as textures, tastes, smells, etc.  Then you can learn what turns them off and try to alter it.


So, what did I leave off? I am sure you have plenty of tips to add to what works for you and your family. I would love to hear them!


This post previously appeared on THM but has been updated.

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9 Health Books To Help You Heal Naturally, Eat Well And Boost Your Energy

I love to slip away, find a quiet spot and bury my nose (and my brain!) into a good book.  And, some of the books, being of the health-minded that I am, are, naturally . . . health related.  I thought I would share some of my favorite health books (as well as some others on my list I want to read) that you may want to crack open and pour over to learn a lot, too.  The writers are the real deal - doctors, chefs, naturopaths, researchers and more, and a few of these wellness books might even be considered healthy living classics. Come take a look and see which health book you may want to read first!

Top Health Books For Fitness, Nutrition and Natural Healing

See if any of these books on wellness catch your interest to deepen your quest for healthy living. Tap on the title to take you to a link for more information or if you would like to purchase it on-line.  I only link to items I think are of excellent value:

1.  Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies by Phyllis Balch

This book belongs front and center on your reference shelf to begin your quest for a more holistic answer to any of your health woes, digestive issues or any nutritional questions you may have.  It is always a great place to start and is a no-brainer for under $8!



2.  Clean Eats by Dr. Alejandro Junger

I reviewed Clean Eats here fully. I still turn to it for inspiration for my weekly meal planning for whole food cooking that is not too complicated and for meals I look forward to eating!



3.  Healing With Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford

I am fascinated by Traditional Chinee Medicine (TCM) and this popular book offers a focus on the Eastern fundamentals of acupuncture, diet, herbs and nutrition.  It offers easy recipes to manage your imbalances as seen by Eastern Medicine, too.

4.  Simple Chinese Medicine: A Beginner's Guide to Natural Healing and Well-Being by Dr. Aihan Kuhn

My daughter gave me this a while back when I was beginning my interest in TCM. Easily learn here why TCM can help you reduce prescription meds, pain pills, sleep issues and more.  It shows a plan to ward off many of the modern ailments of high blood pressure, headaches, arthritis and other diseases to feel your best, too.



5.  The Blue Zones Solution: Eating and Living Like the Worlds Healthiest People by Dan Buethner

This is such a fast and fun read and I love how Dan takes you through his journey of visiting the "blue zones" of the world where people seem to live the longest and are the healthiest.  Meet some inspiring people and leaders and learn all their secrets here – and it’s not only about what you eat!

Don’t miss this: See a whole day of eating like one of the healthiest people actually looks like here.



6.  Five to Thrive: Your Cutting-Edge Cancer Plan by Lise N. Alschuler, ND FABNO and Karolyn A Gazella

I read this some time ago but it really got me thinking about medical testing, cancer prevention and how that plays in our everyday choices.  It is a real wellness plan providing lots of details without being too hard-edge.



7.  Superfoods Rx: 14 Foods That Will Change Your Life by Steven G., M.D. Pratt (Author), Kathy Matthews

This is an inexpensive read (under $8) but value packed with information to introduce you to the research on the many delicious foods that can lower our inflammation, expose our body to more antioxidants and nutrients for much better health.

Don’t miss this: Tap here for loads of superfood information and recipes.



8. Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia by Natasha Campbell-McBride

See how research is repeatedly showing the link between our gut health and our mental health. In this best seller, this doctor walks us through how healing our digestive system can be a treatment for depression, anxiety, autism and more. I have not read this yet but know how many suffer from mental ailments and not sure many doctors have caught on to the gut-brain connection.

Don’t miss this:  Tips to keep your brain healthy and your mind balanced here and foods to calm your mind.



9. The Nalini Method: 7 Workouts for 7 Moods by Rupa Mehta

I have not read this one either but hear friends talk about it.  It is an interesting concept to match your workout to what mood you are in - other than that mood to not exercise! The author provides a fitness plan to coincide with your emotional state of happiness, anger, doubt and others. Could it work for you?

Don't miss this: I have organized lots of quick to extensive fitness routines here if you need more ideas.

Are you a reader like me? I would love it if you would include your favorite health reads in the comments, or, if you have read any of my suggestions, what are your true thoughts on them?

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How to Find The Perfect Health Coach + Free Book!

It gets rather noisy out there sometimes! New diets shouting its merits as the key to optimal health and weight loss, fitness programs crying out big promises, too. And, let's not forget all the news chatter on nutrition, sleep, stress and more. All the information can, at times, immobilize rather than energize us to make wise choices for our health.

Here at The Health-Minded, my aim is to help filter "the noise" for you and illuminate an organized path to wellness.  And, part of shining that light is bringing you health experts that can help you design that healthy path for yourself.  Alas!  Today, I have the great pleasure of bringing you Marissa Vicario, a passionate, award-winning health coach and author of the new book, "Your Holistically Hot Transformation: Embrace a Healthy Lifestyle Free of Dieting, Confusion and Self-Judgment."

Come hear Marissa's sound advice on living healthy, fad dieting, health coaching and much more! And if you have ever considered working with a health coach, she can certainly give you all the top tips to find a great health coach that can work just for you! And, please don't forget to enter the drawing to win a copy of her just-released book that offers a clear guide to creating your best health.

What A Health Coach Can Do For You

Before we get to chatting with Marissa, let me take a minute to list very briefly what a health coach could help you with, just in case you have never heard of this type of assistance.  A good health coach recognizes your unique personal journey to health and can assist with the following:

• Help you design a healthier diet for lasting change
• Identify foods that may be an allergen or food sensitivity for you
• Help create better sleep and stress reduction
• Make you accountable to the healthy lifestyle plan you put together
• Create a health plan after a diagnosis or to avoid one altogether
• Lead you to other specialists that can help
• Guide you through discovery of your personal blocks to a healthier lifestyle

And, so, so much more!

Now, please come meet Marissa and find out her secrets to finding your healthy path.

Q/A With Health Coach & Author, Marissa Vicario: Tips For Finding A Great Health Coach

Marissa has some spot-on advice on wellness for you here you don't want to miss - whether you are looking for a health coach or not! Learn how she got started and why, get her top tips and learn all about her new book. And, of course, if you are considering a health coach, let her help you find the perfect one for you to help you successfully design the healthy life you seek:

THM: 1.  Please tell us, Marissa, a bit about your journey to become a health coach, and, by the way, what exactly is a health coach and how can it specifically help someone? 

MV:  Sometime around 2004, I had this thought one day that my job as a PR professional wasn't necessarily aligned with what I really wanted to do in this world. I liked my job and I was good at it, but my thought process was that what I was doing wasn't impacting the greater good in the way I would like it to. I had an interest in fitness and a growing interest in healthy eating and I also knew I wanted to help people in a way I couldn't as a PR professional. That feeling sat with me for the next five years. I had learned about health coaching through a woman I met at an event who was doing it and I knew immediately it was the job for me. But I waited several years to act on that intuition. I was afraid of failure, not having enough money to afford it, what my family and friends would think (health coaching was very new and mostly not heard of then) and leaving my job. 

It turns out that you don't have to leave your job to become a health coach! Though I did eventually, I decided that I would coach part-time on the side to start out and that's exactly what I did for several years. I did have the money - it was something that I wanted to do so much that I found the money to make it work and I stopped caring about what my family and friends thought and finally acted on what was so deeply in my heart. 

Health coaches help clients create vibrant health by providing guidance and support to gradually improve diet and lifestyle. 

THM: 2.  Intuition is never to be ignored! And, glad to hear you followed yours. Please walk us through what it is really like working with a health coach.  For example: How often do you typically meet with a client? How long is a session and what happens during it? What is the typical cost? And, of course . . . do they give homework? 

MV:  Working with a health coach is different depending on what coach you choose. I have a 28-day program and a 90-day program depending on the level of support a client needs. I meet with clients over phone or Skype (in-person can also be arranged) for 50 minutes one time per week. During that time, we work together on reaching the goals we set at the outset and navigating any challenges that may be getting in the way of those goals or have gotten in the way in the past. 

We work on making small changes to diet and lifestyle that build on each other over time. We identify not only the foods, but lifestyle factors, stress, habits, and social situations that trigger the issues the client is working on, then came up with results-oriented solutions so they don’t feel deprived and are better able to navigate around those challenges. 

And yes! There is homework. At the end of our sessions, depending on what we discussed, I will offer several actions or recommendations to implement until we meet again. It could be something as simple as drinking more water, maybe meditating 10 minutes a day or maybe even eliminating a certain food so we can eventually identify how it affects the client's body. 

THM: 3.  So homework that can change lives for the better! That is my kind of homework! What are the top three characteristics or credentials you think one should look for when searching for a health coach?

MV:  I wrote a blog post on this topic myself a few years ago! More than three, but I think all of these are important!

A. Look for someone like you.

I don’t mean the same color hair or a similar fashion sense. Seek out someone who has overcome the challenges you’re struggling with. Maybe you want to change your eating habits to fuel your active lifestyle, or you’d like to learn how to cook at home more often. Perhaps you also feel unfilled in your job and have crazy sugar cravings you’d like to explore. Just a few examples. Get acquainted with the coach through his or her website and find clues that she’s been where you are.

B. Take advantage of the free consultation.

Many health coaches offer a free consultation as a way to test-drive the relationship and explore whether you’d be a good match. Take advantage of the consultation, but don’t expect to get every single one of your nutrition questions answered in 30 minutes or less. Instead, use it as a chance to gauge how the coach makes you feel during the conversation. Do you feel heard? Safe? Not judged? Does she make you want to spill your guts? Do her questions challenge you or make you think (maybe in a way that does feel a little uncomfortable)? Answering yes to any of these questions is a good sign.

C. Verify credentials. 

Make sure the coach has the right certifications and credentials or is working toward them. Usually, this information will be listed clearly on their website. Bonus points for continuing education and personal development.

D. Take a test drive.

If you come across a health coach you like, sign up for their newsletter, subscribe to their RSS feed, Like their Facebook page and follow them on Instagram, Twitter and YouTube. You’ll get a taste for their philosophy, personality and style while picking up some helpful tips in the process.

E. Leave the bargain shopping for shoes.

If you plan to select a health coach based on price alone, you may be doing yourself a disservice. Working with a health coach may not seem to offer anything tangible in the way a juice cleanse or package of fitness classes does, but ultimately you’re making an investment in your long-term health and well-being. That is priceless.

THM: 4.  That is so helpful! Love how you easily guided us through that, Marissa! So, we now have critical characteristics to look for in a health coach, but, where are some good places to look for a great one? Please be specific.

MV:  Here are places I suggest to look to find a health coach for you:

• The internet is a good place to start.  You can do a google search or search on yelp to find people in your area. 

• Go to local health and fitness events/workshops/talks where you're sure to meet a health coach. 

• Ask friends and at your gym, yoga or Pilates studio.

• Ask your health care providers - doctors, dentists, chiropractors, etc. for recommendations. 

THM:  5. I am a big believer in creating healthy daily habits and simple strategies to stay on track to living a healthy life. Sounds like you believe that, too!  Please tell us your favorite "secret sauce" to staying firmly on track to the healthy way without easily getting derailed.

MV:  I have a three-pronged A, B,C approach: 

A.   Connect with your "Why" --  the purpose that connects you to your goals. 

You have to know your “why” because it helps shape your long-term vision. If it’s just to look good in a bikini or see a certain number on the scale, you’ll only get so far before you throw in the towel. What is your bigger reason? For me, it’s being able to have the energy to do all the things I love to do and to be an inspiration to other women on a similar path. Yours might be for long-term disease prevention or to have more confidence so you can grow your career, or maybe it’s to set a good example for your family. It can be anything -- as long as you feel deeply connected to it.

B.  Get support.

Statistics show that when you have accountability, you’re more likely to reach your goals. If you know that you’re more likely to stick to a fitness plan if you have a workout buddy, then find a friend who has similar goals and create an alliance or if you’re trying to make healthy habits stick, join a group of people with similar goals who can help you do so. If healthy weight loss is your goal, maybe you work with a coach who can give you the support and accountability you need to get there.  

C. Have a weekly plan.

Just like you schedule important meetings in your calendar, it can also work wonders to schedule your meals and workouts.  Make it a habit to take a look at your week ahead and plan around your schedule – decide in advance which days you’ll go to the gym, which nights you’ll cook at home, what you’ll eat, what ingredients you need and when you’ll go to the grocery or place an online order to get them. Then block time for it all and schedule it in just like a meeting or a doctor’s appointment. If it’s on your calendar, you’re more likely to be committed to it and stick to the plan.

THM: 6.  Yes, such an excellent point that the "why" is so absolutely key!  I agree, Marissa.

You just released a book, "Your Holistically Hot Transformation." How thrilling! And, you are generously giving a copy away to THM readers. (See contest entry specifics at the end of the interview.) We thank you for that!  I enjoyed reading it, and I really think it can help a lot of people as it offers a refreshing perspective as well as help readers establish a wellness routine. Tell us why you wrote this book, who it is specifically for and what readers can expect to accomplish for themselves with your book?

MV:  Health and wellness has become more mainstream in recent years, so there's a lot of nutrition information available from a multitude of sources, most of it competing. Because I studied nutrition, I can sort through it all, but what about the woman who is just getting started on her nutrition journey? I noticed that when I started working with a client, she was almost always confused and misinformed about how to eat and the mindfulness and self-care parts were most often completely missing. I wanted to simplify everything for the woman who is just starting out, confused to the point of paralysis or has tried everything to no avail and wants to start over with a more balanced approached. I remember being that woman at one time, so I wrote the book I would have wanted to read. Sometimes we need someone to reassure us it doesn't have to be so complicated and that everything is going to be OK. That's Your Holistically Hot Transformation. 

THM:  7.  There is indeed a lot of information being thrown our way and help to sift through it in one place is great.  In your book, you talk about your belief that diets do not work. Please explain your point of view on that and what led you to that belief.

MV:  Most of my clients come to me having tried every diet out there and they're ready for something that will actually lead to lasting lifestyle changes. I've experienced it my own life, too. Diets are a quick-fix. People gravitate to them because they offer a specific set of guidelines in the absence of knowing what else to do. What typically happens on a diet is that you're restricting foods or calories and anyone can do that for a period of time and see results, but eventually your body rebels with a binge and you end up right back where you started. It's no surprise that 98 percent of people who lose weight on a diet gain it back. I've also noticed that diets are what have shaped some of the misinformation about food and healthy eating. It's why many people still rely on low-fat foods and calorie-counting, for example. If you know how to fuel your body and listen to what it needs, you won't need a diet to reach your goals. 

THM:  8. If diets are not the answer, what is a better alternative to consistently adhere to eating healthfully or shedding a few pounds?

MV: It's really about having the knowledge you need and feeling in tune with your body. When you understand how much better you feel making the optimal choices when it comes to diet and lifestyle, you'll do it and you'll do it consistently. If you know that eating fast food is why you feel like you need a long nap by the time 3 p.m. rolls around or that morning muffin is the reason you have a headache by lunchtime or not drinking enough water makes you feel like you want to snack all day long or meditation makes you feel more calm, you'll no longer crave those foods and instead you'll want to make the healthier choices that energize your body and make you feel good. 

THM:  9.  Please share 3 practical actions (from you book or not - your choice) that anyone could choose to take right now to optimize his or her health.

MV:  Sure! Here are 3 actions anyone can do today:

1.  The simplest thing is to eat more vegetables, especially leafy greens. 

There are so many nutritional benefits in veggies and most people simply don't eat enough of them. Aim for 3 meals per day and go big ensuring they fill half of your plate. 

2.  Drink water. 

I know that sounds cliche but the truth is, 75 percent of Americans are chronically dehydrated and I believe it. People tell me all the time that they know they don't drink enough water - many people say they don't like the taste or it's difficult because they're on the go or they drink other things like soda or iced tea or other "drinks,"  but nothing can take the place of water. 

3.  Move your body. 

Exercise doesn't have to take hours. If you have 5 minutes, use it! There are apps that provide effective 7-minute workouts you can do at home with no equipment. Otherwise, choose activities you enjoy. If you love to dance, take a class or if you love cycling, invest in a bike. Don't feel like you have to do anything you don't enjoy - there are so many options for exercise. Just be consistent with your exercise - one way to do that is to schedule it into your calendar in advance. If it's on your calendar, you'll be more likely to follow through. 

THM:  I0.  Thank you so much, Marissa, for helping us with all your sound and practical advice and special tips to find a health pro and to lead a healthier lifestyle. Before we go, is there anything else you would like to tell The Health-Minded readers today to help them design their best healthy lifestyle for themselves and their families?

MV:  I notice many people get overwhelmed so they just do nothing. You don't have to go all in all at once. Start small, start basic, create new habits then build from there.

                     Here Is How To Win A Free Heath Book!

Here is how to win a copy of Marissa's book! And, it couldn't be any more simple to do so! 

Tap here to enter your name and address for the FREE copy of Your Holistically Hot Transformation: Embrace a Healthy Lifestyle Free of Dieting, Confusion and Self-Judgment.

That's it! 

The drawing will take place the second week of July 2016 and you will be notified by email if you win!

If you don't want to wait for the free book drawing, and want to get started right away, I can understand!  Here is the link to purchase the health book. 

And,  if you want to connect more with Marissa, try below:

• website: www.MWAHonline.com
• Twitter: @MarissaVicario 

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Healthy Drinks To Quickly Boost Your Mood and Energy

Did you spring out of bed this morning with energy to spare? Or, did you wake up in a bit of a funk for no reason at all? I do hope the former, but for those days when you seem to have lost your spark and you're experiencing a low-energy day or two (We have all been there!), please . . . lean in!

Studies show those canned energy drinks can create havoc for your heart and are a risky choice to get through your busy day! But, let me share with you a few tools I use for a natural energy boost to help lift me out of those low-energy days and or when I am having a hard time finding my smile.  Scan on down for a few healthy tricks you can throw in your blender to whip up a good mood and more energy in no time at all!

3 Magical Powders To Make Healthy Energy Drinks 

Have you met the magical powders below that can create some amazing healthy energy drinks?  They can do beautifully when sprinkled in your blender for smoothies and other healthy drinks to give you both amazing energy and an uplifting mood! Scan on down and meet these three powerful powders (with six great recipes that use them) and learn some more about how you can create healthy energy drinks that aid you in multiple ways!

1.  Cacao 

Let me begin with chocolate as it is a universal favorite -- and for good reason. It tastes great, but it does not end there! Find out here why the raw form of chocolate, cacao, is a great choice for your energy drinks:

• The neurotransmitters that are increased when you consume cacao may promote a sense of well-being and help cognitive function.

• Many of the antioxidants present in cacao are flavonoids, including anthocyanidin - great for the prevention of free radical damage and boosting collagen protection - a strong anti-ager.

• Cacao may be an aide to cardiovascular disease as it may lower inflammation and block the oxidation of undesirable LDL cholesterol.

•  It acts as a great protector for your nervous system.  Cacao is high in resveratrol, a potent antioxidant, known for its ability to cross your blood-brain barrier to help protect your nervous system.

• Cacao contains over 300 important compounds, including protein, fat, certain B-vitamins and minerals such as calcium, sulfur, magnesium, phosphorus, iron, zinc and copper.

2.  Matcha Tea

The second energy and health-promoting powder I reach for often may be my favorite! If I have a demanding day ahead, organic matcha tea is on my list to prepare for it.  I love how it does not make me jittery or wired at all (like coffee can for some), but, instead, provides a really nice, even energy for a very long time.  Yes, it cheers me on even on my craziest days!  Here are some more specifics on Matcha and why I really think you should include it on your pantry shelves and reach for it often:

• The high chlorophyll contained in the leaves is a known purifier of harmful elements like heavy metals and chemical toxins.

• Matcha increases your energy and concentration.  The energizing properties of Matcha is largely due to its combination of nutrients. Japanese Samurai drank it before battle, and Buddhist monks drink it to assist in meditation creating an alert calmness.  

• Matcha is rated at 1300 according to the ORAC scale (Oxygen Radical Absorbance Capacity, which is the scale to measure the antioxidant level of foods). This is a high number considering the antioxidant-rich pomegranate is 131.  The antioxidants like EGCg as well as the amino acids, high chlorophyll levels and vitamins A, C and E in Matcha have been linked to longevity, prevention of cancer and other diseases.  These also play a big role in its detoxification and mood enhancement capabilities.

• Matcha is an aide to your oral health. The amino acid, catechin, in Matcha has antibacterial properties that can protect your tooth enamel and also counteract the effects of germs and bacteria in your mouth.

3.  Maca 

The third powder I am sharing today is maca. Here are a few reasons why maca could be a smart addition for your healthy drink rotation, too:

• Some studies are pointing to Maca's ability to provide a nice energy and mood boost - great right before that early morning workout or help counteract a sleepless night.

• Maca may help balance stress, aid in reproductive function, increase fertility and overall, is and aide for hormone health. 

• The root is rich in protein and B vitamins which can be especially helpful for vegetarians and vegans.

• Maca also has vitamins C and E, calcium, iron, zinc, magnesium, and phosphorous.

6 Healthy Drink Recipes To Provide Great Energy and Mood

Steer far away from the chemically-laden energy drinks you can buy, and instead, try a few of these healthy energy drink recipes below using cacao, matcha and maca that you can whip up in minutes to put a smile on your face and some pep in your step:

1.  Cherries and Chocolate Protein-Rich Infusion

Cherry and chocolate are a classic winner, and this drink packed with protein does not disappoint! It will surely delight with the taste and the mood-boosting cacao.

Gather: 

• 2 cups hemp milk, unsweetened
• 1 cup mixed greens, fresh
• 1 cup organic cherries, pitted - frozen are fine
• 1/2 banana
• 1/2 teaspoon Ceylon cinnamon
• 1 teaspoon raw honey
• 2  tablespoons cacao powder
• blender

Now do this:

• Layer all the ingredients in your blender, beginning with the liquid as the bottom layer.
• Follow the instructions for your blending device to create your perfectly blended, energy- boosting infusion!

Don't miss this - Yes, those cherries taste great, but check out the amazing other things cherries can do you for your health!

2.  Chocolate Covered Almond Smoothie

If you enjoy a chocolate covered almond or two, try this in liquid form and you'll be grinning in no time:

Gather:

• 1 cup unsweetened almond milk
• 1/2  pear, cored and chopped
• 1.5 tablespoons almond butter
• 1 tablespoon cacao powder
• 1/2 teaspoon maple syrup
• 2 cups fresh baby spinach
• blender

Now do this:

• Layer all the ingredients in your blender, beginning with the liquid as the bottom layer.
• Follow the instructions for your blending device to create your perfectly blended, energy- boosting smoothie!

Don's miss this:  Here is a great-tasting chocolate (cacao) granola recipe your kids and grown-ups at your house will love!

3.  Orange, Vanilla Refreshment With Matcha

This drink has a big dose of probiotics for your digestion, loads of vitamin C for your immunity, good fiber and can provide the most even, sustaining energy all day:

Gather:

• 2 cups organic, unsweetened kefir, vanilla
• 1 tablespoon matcha tea
• 3/4 cup fresh organic spinach
• 1 organic orange, peeled
• 1/2 teaspoon vanilla 
• 1 teaspoon maple syrup
• 1 teaspoon flax seeds
• blender

Now do this:

• Layer all the ingredients in your blender, beginning with the liquid as the bottom layer.
• Follow the instructions for your blending device to create your perfectly blended drink!

4.  Tropical, Energy-Producing Matcha Tonic

Put an umbrella in this little number, close your eyes and feel the ocean breeze:

Gather:

• 1.5 cups chilled filtered water
• 3/4 cup frozen pineapple
•  half a banana
• 1/2 cup fresh kale
• 1 tablespoon matcha tea
• 1 tablespoon coconut oil
• 1 tablespoon hemp seeds
• blender

Now do this:

• Layer all the ingredients in your blender, beginning with the liquid as the bottom layer.
• Follow the instructions for your blending device to create your perfectly blended tonic!

Don't miss this: Here is why coconut oil is one of the 5 healthy spoonfuls of food I eat every day!

5.  Creamy, Warming Blend with Maca

It is hard to pull yourself out of bed sometimes to do that extra early morning workout, but this drink will warm you up and give you the extra energy to get through it! Toss these in the blender for a sweet way to power through your early morning workout with ease:

Gather:

• 1.5 cups coconut milk
• 1 large banana, peeled
• 1 tablespoon maca powder
• 2 dates, pitted
• 2 teaspoons hemp seeds
• A good pinch of pumpkin pie spice
• blender

Now do this:

• Layer all the ingredients in your blender, beginning with the liquid as the bottom layer.
• Follow the instructions for your blending device to create your perfectly blended drink!

6.  Hydrating Watermelon and Lime Maca Cooler

Hot and thirsty?  Let's fix that and hydrate successfully with this thirst-quenching maca smoothie:

Gather: 

• 1/2 cup chilled filtered water
• 2 cups chilled watermelon
• 1 tablespoon maca powder
• 1 lime peeled
• 1 teaspoon flax seeds
• 1/2 small organic cucumber peeled and seeded
• blender

Now do this:

• Layer all the ingredients in your blender, beginning with the liquid as the bottom layer.
• Follow the instructions for your blending device to create your perfectly blended cooler!

 Healthy Drinks on SnapChat

I have a rather few busy weeks ahead and plan on creating and displaying some of these energy drinks on Snapchat over the next few weeks and maybe even a few more energy-making concoctions! Follow me on Snapchat to see my energy-boosting creations! And, I would love it if you would snap back to me your ideas, too, to help us all power through and make for a productive day!

3 Best-Rated Blenders For Every Budget 

I consider a blender an important tool for healthy food making. They are great for a quick healthy sauce, soup, dip and, of course, drinks and smoothies! They can range greatly in price, though, and it is not possible to fork out so much cash on one tool, I know. With that in mind, I am listing here three well-rated blenders and smoothie makers (with affiliate links below the graphic) for every budget and kitchen size you may want to consider. And, if you have a favorite, please list it in the comments:

1.  To look like the pros and for one that will last forever, make the investment for the smoothest smoothies, soups and more with the Vitamix 7500 Blender with Low Profile Jar.  Extra bonus - that low profile jar means it is not too tall and fits under your kitchen cabinets!!

2.  For those in tight spaces and with tight budgets, this Magic Bullet, Nutribullet can get the job done quite nicely.

3.  I have heard great things about this well-rated mid-range option for blending up all kinds of goodies, and all the colors for the Kitchen Aide 5-Speed Diamond Blender are pretty fun!

For Even More On The Topic . . . 

• Smoothies can be healthy . . .  or, maybe not so much! Here are lots of great tips to make sure those smoothies really are a healthy thing!

• Set up your kitchen for healthy eating once and for all to help you and your family create healthier meals with much greater ease.

Do experiment with these magical powders - cacao, matcha tea and maca - at your house with your blender and let me know if you start feeling the energy fix, too!

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