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Let's grow together!  
In this photo, is a sneak peak at the menu we will further create together... 
My menu is not just about meals... 

It is to Motivate...It is to Maintain

So where do we begin?
First
We
**PLANT**
Next
We
**WATER**
Next
**SPROUT**
Then
**GROW**
Lastly
**FLOURISH**

On our discovery call, I will further explain each of the 5 items on this menu and we'll delve deeper to grow this into a menu that you will be so thrilled to delve into! 


What is Mandi's Menu?

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Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health. 

"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change." 

Here are 10 to try:

1. Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly. 

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, my go to is a plant based protein powder with frozen fruit and veggies, flax and any additional nutrients I can add!  Talk about 'fast food' ! (the healthy way) 

4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day. 

5. Have at least one green salad every day. Eating a salad (with a little EVOO and/or Lemon juice / acv) is filling and may help you eat less during the meal. I try to load mine up with as much as I can! 

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat. 

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.


10 Small Steps to Improve Your Health

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We all know by now that we should be eating at least 7-13 servings of fruits and vegetables each day. Knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. Many familes would much rather fill up on a bag of chips or a bowl of rice or pasta instead of snacking on an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet. 

1. Start the day with a breakfast smoothie (that is our 'fast food' every single morning).  All you have to do is throw some fruits, low-fat or dairy free yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure (we use a delicious plant based powder). Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a mason jar on the way to school drop off. To make it even more appealing for your kids, use some frozen berries of choice in the smoothie (and it makes it easy to sneak in some greens too).   

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips as a snack.   

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some pickles on bread (sourdough is best). 

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some seeds & nuts, as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad (in our house we have a Tower Garden where we grow our own greens so many lettuces to choose from):  https://mandi5.towergarden.com/.   

5. Have a taco bar at dinner.  Set out a variety of chopped vegetables, beans, chips, guacomole, salsas, etc.  Mexican cheese (or dairy free cheese) is a fun topping and queso for the chips.  Have different shell options- crispy, flour, corn, and create fun and exciting tacos.  Ask me about our favorite plant based tacos in our home.   

6. Try this for dessert. Put a small scoop of ice cream or yogurt in a bowl and top it with lots of fresh or frozen fruit.  We minimize our dairy where we can, so we have some nondairy options here that we love and we also make healthy dairy free pudding! 

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut or almond butter. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack). 

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store. 

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold. 

10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick. 

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

If you have a hard time consuming 7-13 servings of fruits and veggies a day, I can also share my secret to my success!  Reach out! 

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

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Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.

A good example of a healthy, stress-busting menu would be:

**Breakfast:** Oatmeal with berries or a fruit smoothie with avocado and berries
**Mid-morning snack**: Natural or dairy free yogurt with fruit or a handful of pistachio nuts or seeds
**Lunch**: A whole-grain pasta salad or quinoa filled with plenty of leafy greens
**Afternoon snack:** Dark chocolate
**Dinner:** Grass-fed beef , grilled chicken or fish with vegetables 
**Before bed:** Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

*I offer virtual cooking workshops if you are not local so feel free to inquire about that! 

www.mandipwellness.com



Healthier Eating: Planning our Meals

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While following a recipe may work for some, others find the whole cooking thing quite daunting... especially when looking for some healthy meals using minimal ingredients, and/or minimal pots and pans.  In my virtual cooking workshop- we will work together to create meals that you can make yourself (after the session); however we'll do the first one or two together.  Each workshop is tailored to your specific needs (so while some prefer we make one meal, others prefer making three)- if time allows that is... We'll have a complimentary call to come up with a plan based on your wants and needs; i'll send you a grocery list once we do, and we will then schedule a time to meet in the virtual kitchen to create some delicious healthy meals- it can be for just you or for the whole family!  Get your apron, your ipad, and lets have some fun!

I have been a wellness consultant since 2015, after spending the first 30+ years of my life with very unhealthy habits.   The awareness of the change of flooding my body with fruits & vegetables led me to build my health coaching business.  I love helping people feel & be the best they can be. Without our health, what do we have? I help men, women & children achieve their goals by coming alongside them, being their cheerleader and motivating them with gentle methods of accountability and consistency!  My life experience has helped pave the way with trial and error and speaking from an authentic place. It is my honor to serve you and be there for you. I typically do 1:1 coaching for 3 months or 6 months, and also have one off sessions as needed, as well as cooking workshops. All sessions can be virtual- I work globally! Lets link arms and build that healthy lifestyle you deserve; one small achievable step at a time!  I am your partner in prevention.  

One hour virtual cooking workshop after an onboarding call to plan our menu!  

Virtual Cooking Workshop

Need a little help in the kitchen?  Let's have some fun...

Virtual cooking workshop- one hour

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If you want to create and implement a plan designed with your unique interests and challenges in mind, a health coach is exactly what you need and I am here for YOU.  
After our first session, we will begin our 3 months and walk through 'Mandi's Menu' together.   We will further explore the concept of  "food as medicine?"   We will delve into your nutrition, daily diet, patterns, obstacles, fears, and goals.  We will explore all aspects of your life which include, and not limited to:  physical, emotional, mental & spiritual health & establish a better understanding of where you are today,  and where you would like to be.  Over these three months together, we will meet virtually 8 times, every week in month 1, and 2x a month for months two and three.  In between sessions, I'll send you tools and resources based on your wants and needs (each person is bio-individual so it will be specific to you- whether meal plans, grocery guides, fitness resources, etc).  Unlimited (within reason) text and email support in between sessions.  I look forward to linking arms and coming alongside you on your health journey to look and feel your very best and take one small achievable step at a time to do so! MPW- Mind Power Will

If you want to create and implement a plan designed with your unique interests and challenges in mind, a health coach is exactly what you need and I am here for YOU.  
After our first short intro session, we will set a schedule to begin our next 12 weeks together and walk through 'Mandi's Menu' together.   We will further explore the concept of  "food as medicine?"   We will delve into your nutrition, daily diet, patterns, obstacles, fears, and goals.  We will explore all aspects of your life which include, and not limited to:  physical, emotional, mental & spiritual health & establish a better understanding of where you are today,  and where you would like to be.  Over these three months together, we will meet virtually 8 times, every week in month 1, and 2x a month for months two and three.  In between sessions, I'll send you tools and resources based on your wants and needs (each person is bio-individual so it will be specific to you- whether meal plans, grocery guides, fitness resources, etc).  Unlimited (within reason) text and email support in between sessions.  I look forward to linking arms and coming alongside you on your health journey to look and feel your very best and take one small achievable step at a time to do so!  Happiness is good health!  Lets take the road to happiness.... MPW- Mind Power Will  

1:1 Coaching- 3 Months to Thrive

In our first meeting together, we will review and discuss your health history (which I will send to you in advance of our 3 month package so I am prepared before this first session).  We will explore your needs, wants and goals so we can insure our next few weeks together are eye-opening, impactful, positive and powerful.  

Getting to Know You

While every client has different wants and needs, over this next session (or two or three if needbe), we will take a deep dive into what you are looking to achieve so that I, as your coach and person you can count on, can help you stop hitting the brake and hit that gas pedal to push you into full gear to get where you want to go...

PLANT: Establish Your Goals

While every client has different wants and needs, over this next session, we will take a deeper dive into what you are looking to achieve so that I, as your coach and person you can count on, can help you stop hitting the brake and hit that gas pedal to push you into full gear to get where you want to go...no pumping the brakes here! 

Here, we will create a plan that you can realistically implement for the long term so that you do not need a coach for the long term.  I want to help you spread those wings and fly and not need me for the long term.  I will help to create small, achievable steps to help you stay motivated, consistent and accountable.  

WATER: Create a Plan

Over sessions 5 & 6, we will review our primary and secondary foods and the roles they play in your life.  We will address any restrictions and obstacles and further understand what these are, and how they impact you on a positive and negative level, and insure that we learn how to shift our focus on the positive (and learn ways to release the negative). We want your flowers to sprout....

SPROUT

Here we will analyze where we began, and what we need to stay on track, and to stay accountable.  In order to grow, we need to keep that water coming, and let the sunshine in, so we will focus on how we can do that on a human level. 

GROW

As our 3 months come to an end, it is time for you to flourish.  As I now have gotten to know you, I will be able to supply you with some additional tools that you need to maintain your goals and help you feel confident in your growth over this time.  Remember that every plan is designed specific to the individual so we will make sure you have the tools in your toolbox needed to maintain and feel confident with what we have accomplished over these three months.

FLOURISH

What's better than having someone in your corner, cheering you on and keeping you on track?

1:1 Coaching- 3 Month Plan to Thrive

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If you want to create and implement a plan designed with your unique interests and challenges in mind, a health coach is exactly what you need and I am here for YOU.  
During this initial consultation, we will walk through 'Mandi's Menu' together.   This is not your everyday menu and its not just about food!  Ever hear the expression "food as medicine?"   We will further explore that, as well as your nutrition, daily diet, patterns, obstacles, fears, and goals.  We will explore aspects of your life which include physical, emotional, mental & spiritual & establish a better understanding of where you are today,  and where you would like to be.  I look forward to linking arms and coming alongside you on your health journey to look and feel your very best and take one small achievable step at a time to do so! MPW- Mind Power Will

Food As Medicine

45 minutes / If you decide to move forward with my 3month program, I will deduct this session cost.

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