Core Values

[thewholecore]

Eat Healthy and Save Money!

Here’s the thing that gets people with thinking eating healthy is more expensive. In the beginning, it can be because you’re starting from scratch. You have to buy EVERYTHING, but once you build your base of staples and things that will last a while, grocery trips are only for fillers. So, in the end it is a LOT less expensive…PLUS, if you grocery shop for healthy stuff, but STILL eat out, you’re defeating the purpose. It will seem like you’ve spent more because you doubled your spending when all you had to do was cook the food you bought!!

If you want to balance out the spending, start with adding one or two replacement items with each grocery shopping trip. This way, the cost won’t be so overwhelming! Also, purchase fruits and vegetables from your local farmer’s market. The foods there are in season and are much less expensive.

[thewholecore]

Excuses are thieves!

How many times have you committed to making lifestyle changes, then failed to reach the goals you set for yourself?! What were your reasons? "This is too hard!" "I don't feel like it!" "I don't have time", etc... So many times we have aspirations that seem unreachable because we don't give ourselves a realistic time frame to reach the goals. It took 5 years to get where you are, and you think one week of strict dieting is just gonna magically erase a 5 year stream of habits. Then roll in the excuses...which keeps us in the same ole rut...stealing the results we truly seek. Listen, sweetie; change takes change! You HAVE to change SOMETHING if you want to see results. You don't have to change everything at once. Just educate yourself, or use an accountability partner and learn how to develop new habits!! Implement as you learn, and stop letting your excuses steal your success!! www.thewholecore.com

[thewholecore]

Vegiversary!!! Just wanted to share a personal experience with you all! This past December (9th) marked my 3 year vegiversary! That's right! For 3 years, I have been meatfree! It is a decision that I am SO glad to have made! I wouldn't change my mind if my life depended on it, and in all actuality, I believe my life DOES depend on this decision. I have become so aware of myself, my surroundings, and my overall well-being. But that's not really the purpose of this post. To celebrate my veganism, I decided to do a raw-cleanse of sorts. Not necessarily for the cleansing...more so for the purity of the food and just falling in love with my food in it's purest form again. I could go off on another tangent here, but I'll save that for another time. The cleanse consisted in the consumption of all raw foods and beverages for one full week. A week passed, and I decided to continue through Christmas Day. During the cleanse i was Soooo cold, because I wasn't consuming anything warm. I decided to conclude the cleanse a few days early, and I treated myself to a nice dinner. My restaurant of choice was Plant in Asheville, NC. I have to say that this was one of my favorite dining experiences EVER! The food served at Plant is all plant-based, hence the name. This would be off-putting to most people that I know, as they are carnivores, but I dare to say that I'd put Plant up against your favorite restaurant any day! My meal started with a bowl of cauliflower soup! The way it soothed my chilled insides in inexplicable! Then I followed it with the Live Enchilada. It's menu description looked super appealing to me, and as the waitress explained, she added that it was one of their raw dishes! How befitting?! Why not close out my raw cleanse with a restaurant prepared dish that happened to be one of the most amazing raw dishes I've ever tasted! She offered me dessert, but I was quite satisfied with just the soup and the enchilada. Not only was the food great, but I enjoyed the service as well! The next time I'm in Asheville, that will be one of my stops for sure! This story may sound a little all over the place, but I said all of that to say that eating healthy is one of the best things you could ever do for yourself!! So take a chance. Go somewhere new. You may be pleasantly surprised!

[thewholecore]

All too often, we are made to think it a selfish act to do things for ourselves, or turn someone down simply because you don't feel like doing anything on any random day, or to catch a glimpse of our reflection in a mirror and say, "Dang, I look great today!". Why tho?! It is so super important that we begin to internally realize the power that we have and the greatness that lies within us! We are supreme beings and were hand-crafted with SUCH detail and fine skill. So, actually, we do ourselves a disservice when we don't give ourselves the very best of everything, or rest when we need to, or fail to compliment how awesome we are. I know for me, I often "shell up"when I'm complimented by another, or feel guilty when I want to take a nap instead of going out to lunch with a friend after getting only 2 hours of sleep the night before because I was up doing homework, or withhold treating myself to a "just because" mani/pedi. Then I ask myself, "am I not worth it?! Am I not important enough?" Then I answer..."HECK YEAH I AM!" ...and SO ARE YOU! Value you...that way, when others do, it won't be so foreign. If you know your worth, and treat yourself as worthy, I promise life will become more enjoyable!

[thewholecore]

Live Free and Enjoy Your Life So often, we as an American culture are forced into doing work that we don't love, nor were created to do. It's no wonder that obesity rates are at an all-time high, and the suicide rate isn't too far behind. People are completely dissatisfied with their lives and we are eating ourselves into early graves trying to compensate for a void that is unfulfilled by life's options, choices, and much less our careers. I struggled for YEARS with even discovering what I wanted to do with my life, and FINALLY, at the ripe age of 31, things became super clear for me. It amazes me that we're forced to choose what we want to do with our lives around 16-18 years of age, and at that time, many of us don't even know who we are. If you're feeling stuck in a rut, like I was for so many years, here are a few things that helped me figure out the puzzle of finding what I was created to do. 1. Take some time to think of and write down a list of things that you enjoy doing, and/ or areas of life that you're passionate about. This step in the process is critical, so take your time and truly evaluate everything. Don't rush through it, because you don't want to miss ANYTHING. I mean even the slightest interest you have in something, note it. 2. Group like interests together. You can have categories as broad as "the arts", "business", "leisure", etc, or you can be more detained and choose categories within larger umbrellas. 3. Rate each group on level of importance to you. 4. Figure out what you can do to make a career out of your top choice! Be sure to take your time with each step in the process. It sounds easier than it actually may be, but some of us will have to dig deep. In the grand scheme of things, we spend the majority time at work, so why not make it possible for yourself to have a career that you love. One of my mentors once said, "Find the work you love, or find a way to love the work you do." So, invest time in creating the life you want for yourself! I can assure you that this will be a HUGE step toward living free and enjoying your life!!

[thewholecore]

We Want It NOW!

As a culture, Americans have become obsessed with this need to get thin quick, or get rich quick, or get (insert anything here) quick. We want any and everything, and we want it NOW. To everything, there is always a process. Some things happen quickly, other things take more time. There isnt a magic button, potion, or pill we can take to make all of our issues with self, disappear. Change takes time. Besides, in the grand scheme of things, we tend to appreciate the things that it took time to achieve. So, instead of attempting to rush your way to results that could be snatched away as quickly as you got them, building a strong foundation by taking the necessary steps to reach your goals is important. They will be long-lasting and will generate more sure results. http://youtu.be/Ycu_SZF00Kg

[thewholecore]

We All Get the Same 24 Hours I saw someone post something on twitter the other day that read: 8hours of work, 8 hours of sleep, and 8 hours of leisure. In a perfect world, we would all be able to stick to this precise schedule and all would be right with the world! Unfortunately, we have somehow gotten so far away from the basics of life and it's more like 20 hours of work and 4 hours of sleep. 😐 Where is the joy in that? Where is the balance of life? Let's break this down realistically. I mean hey, we all get the same 24 hours everyday. It's time (pun intended 😜) to start making these 24 hours work for you, instead of you working for the majority of them and getting very few moments to relax and enjoy what you work so hard for. So, if you're spending 8 hours at work. STOP WORKING when you get off! Put the pens down, turn the computer off, do a mind clearing exercise, and learn to relax! Now, leisure doesn't always mean kicking your feet up doing absolutely nothing, but these are the 8 hours with which you have to be clever. EVERYTHING besides work and sleep is included in this time frame; household duties, family time, fitness, commutes to and from work, hobbies, personal time, etc. Spending a few hours one evening doing things that are categorized as leisure, as opposed to doing a little every night has proven to me to be beneficial. I choose a day to send all emails and any other writing that I may have to do that week. I choose another hour to focus on picking and ironing clothes for the week. Meal prep and planning takes up a few hours on Sunday evenings. All in all, I use about 8 hours planning, and that leaves me 6 other nights worth of time to do enjoyable leisurely activities. I haven't always been the best at time management, but I have FINALLY learned the importance and effectiveness. As for sleep, we can probably all say that we don't get 8 hours every single night, but it is VERY necessary. The trick to getting it is simply to go to bed. Lol! I know. It sounds a lot easier than it actually may be, but the key is to begin where you are, analyze what you have to do, break it down into a schedule, and stick to it! We all get the same 24 hours. Make them work for you!

[thewholecore]

Baby Steps

Who do you know that was born mastering every single thing one aspires to master in life? I can’t think of anyone! So, why place this demand on yourself when it comes to anything…health included! It’s all a process; Your own personal adventure to reach every place you’ve wanted to reach and do all that you aspire to do! Don’t allow yourself to become so overwhelmed with all that it takes to accomplish things that you never begin putting forth effort to ensure that they happen. So begin!! Everything happens in baby steps…whether we realize it or not!

[thewholecore]

As it pertains to health, we are taught to "eat more vegetables", or "exercise more". These areas are definitely contributors to our overall health and well-being, but are not all-encompassing. When is the last time you upped your dosage of " Vitamin L"? While it is so important to nourish your body with proper nutrition and exercise, it is equally important to nurture your soul with LOVE. Love in it's purest form streams from the core of your being. Learn who you are. Be no one but that person. Unapologetically. Get comfortable in your own skin. When you love you unconditionally, there is nothing you wouldn't do to ensure that you have and become the BEST! You'll find that you get much more out of life when you love yourself from within! Fill yourself up with love and watch it spill out into every other area of your life!! Love heals! So if you find yourself being deficient when it comes to how you eat, or how motivated you are to exercise, check your love levels! There is NOTHING you wouldn't do for you when love is present! Who knew love had anything to do with the state of one's health?! Love has EVERYTHING to do with it!

[thewholecore]

The Value of a Dollar

One of the most common links to stress in society today is money matters. The value of a dollar has simultaneously decreased and increased! You can by a lot less with it, yet we hold more value in it because money is seemingly more limited than in times past.

Our world has slowly been shaped into such a materialistic one. If you don’t have the “best” clothes or drive the nicest car, you’re looked down upon. I don’t know that I will ever understand why a dollar value has become the definition of success. Sadly, it has though, and so many families are stressed completely out trying to mirror an image created by Hollywood…not realizing that many of these things portrayed on television aren’t even a celeb’s reality.

So, how do we counteract this and reduce the unnecessary stress?? The answer is super simple. Live within your means. Here is a simple way to figure out how your money should be spent and saved.

50%- Necessities (house, car, food) 30%- Wants (movies, eating out, vacations) 20%- Savings

It may take some time for you to get here…especially with the savings, but it CAN be done…and more importantly, YOU can do it! Make efforts to work toward it. Sure, you may have to sacrifice a few things. You may even have to downsize. It’s important to realize that it’s OK! You’ll save yourself the stress of worrying about how you’re going to pay the bills and in turn, you’ll live a fuller, happier life! …and realize that your savings will add up and you’ll be able to EASILY afford what you want!

[thewholecore]

When Labels Really Matter People so often equate the term "diet" with deprivation. It frustrates me a bit because it tends to make people afraid of food, and that should not ever be the case. Food was meant to nourish and sustain us. We literally become one with the foods we eat, so why be afraid of it? Why have to wonder or worry if what you ingest will have negative effects on the body? Sadly, we live in a society where food is not actually food at all, so it's only proper to be afraid! If you take a few moments to read the ingredients labels on the things you consume, then take a few moments to research what they are (because most of them are listed in scientific terms that we don't understand), you'd probably be appalled that someone even approves this stuff for us to eat! "Foods" with labels make all these claims: Fat Free!! No Trans Fat!! No Cholesterol! ...which, some of that is good because our bodies don't need much of that stuff, but in removing those things, What else is being removed? How can labels read 0g beside every category of the Nutrition Facts, yet have a list of ingredients a mile long? So, while they are telling us what a product doesn't have, they fail to inform us on what it does have!! This is why it is important to label read and do your research! ...or better yet, eat foods that don't require a label at all!!! The next time you consider "dieting", fill up on label-less food!! Know your food! Love your food!!

[thewholecore]

Wake-Up Call Some of the most popular questions I have received as of late are, how do I regain my energy? Or, are there certain foods I can eat to have more energy? Or, how can I fall asleep more easily at night? Or, what can I do to not be so tired all the time? People are TIRED!! Working 3 jobs for countless hours a day to barely be able to pay the bills, and much less, spend time with our loved ones has become the norm for many families...leaving us fatigued and unfulfilled. It is now time to take back your body and take back your time. I understand that what has to be done has to be done, but instead of Keeping Up With the Kardashians, most people need to simply be Catching Up on Rest! I have to first answer by saying that there is no magic pill or diet that will do for your body what mere rest can. I know, first hand, how difficult it can be to get a sufficient amount with all of the demands we place on ourselves. But that's the thing. Most times, we do this to ourselves. We work 3 jobs to live above the means of what one can provide...which is another subject for another day. So, back to resting...realize the time you have and delegate time specifically for rest. Schedule it like an appointment if you have to, but make the time for it. In addition to resting, proper diet is important in living an energized life as well! Sure, you can enjoy a delicacy once in a while, but the foundation your body needs to build upon should consist of whole, healthy foods. "Eating a substantial, protein-rich breakfast fills you up and keeps you full..." ow.ly/20PwkP Also, adding this simple list of "super foods" gives you a little charge: spinach, nuts, eggs, bananas, dark chocolate. Drainage could add to fatigue as well. If you are constantly dealing with situations that drain you, it's a sure way to guarantee that you'll be tired. The anecdote? Counteract those tasks with things you enjoy! If the "drainage" comes from a situation that you can't escape, like work, once you leave the office, refuel by doing something enjoyable! If it comes from something or someone that you can change? CHANGE IT! Re-evaluate that relationship or situation and devise a plan to reclaim your happiness, and ultimately, your energy! Regular exercise is also a great way to remain energized. It may seem like it would make you more tired, but the fulfillment and results that come from it will gratify you more than you could imagine! There are also tons of health benefits that come along with regular exercise! If you are like many and are limited in time for exercise, start small. 10 minutes is better than 0 minutes. YouTube and Google are a great source for quick, easy, effective workouts! I know I said this earlier, but I can't express enough how important it is to simply REST! If you have trouble resting, create a regular night time routine. This will train your body to know when it's time to wind down. Try stretching ( ow.ly/20PBNY ) and breathing ( ow.ly/nJTgi ) exercises to enhance the process. If you must, take short naps during the day. ( no longer than 30 minutes) Napping longer will hinder the REM cycle when it's actually time for it. Incorporate these practices into your life and begin a beautiful transformation! Wake up to enjoy a life full of energy!

[thewholecore]

Plant-based vs Plant based.

Many of us today are contemplating the start of a plant-based diet. How many of us realize that most of us are already on one? Our culture has evolved from traditional farming to factory farming. Google the difference. You’ll be shocked. We’ve evolved from home-cooked meals fresh from a local farmer or farmer’s market to aisle upon aisle of processed chemicals that have been defined as food. But is it REALLY food?! My answer: NOT AT ALL! So much of what we consume as Americans (and it’s rapidly spreading to other parts of the world) is chemical experiments produced in plants. What about the REAL plants? With roots…and nutrients that our bodies were designed to handle? So…which plant based diet do you choose?

[thewholecore]

Dietary Jargon

With health trends being at an all time high, so many companies are using dietary jargon to try and sell you on their products. “All Natural" this and “Gluten-free" that, but what does it all mean? It’s like most of these companies are banking on the fact that you won’t take time to find out the validity of these terms. As long as you stay in the dark, they can continue to sell you products based on their false claims of being related to health.

I’m gonna give you some insight into some of the most popular terms by sharing a few articles and videos I’ve found in my research.

What is a GMO? Genetically Modified Organisms (Ex. Taking the DNA of an arctic fish and coupling it with the DNA of a tomato so the tomatoes can grow in cooler temperatures.) http://ow.ly/1ZZCoQ (includes short video)

All Natural-"…the word “natural” will sell products… but it turns out it doesn’t actually mean anything at all." http://ow.ly/1ZZFYY

Gluten-free: Why go gluten-free? What is gluten anyway? http://ow.ly/203lbh

Carbohydrates is not a curse word! Good carbs do exist. Learn the difference! http://ow.ly/i/2Hu7v

Whole Grains- if it’s not on this list, it’s NOT a whole grain. http://ow.ly/1ZZJW3 Hmm?? Not so much… http://ow.ly/i/2HtcW

Organic- Is it really better? http://ow.ly/1ZZLC7

MSG (monosodium glutamate)- "…consuming MSG can trigger side effects and symptoms including headaches, nausea,…" This is often used in Asian cooking. you can request that your Chinese takeout be prepared with NO MSG! http://ow.ly/1ZZMV5

Antioxidants- Vitamin E, Vitamin C, Beta-Carotene, Selenium This one is long, but informative! http://ow.ly/1ZZOMc

Protein- Animal foods are NOT the only source! (Says the vegan)…but it’s true! http://ow.ly/2002lX

Fat Facts: Fat Free, Low Fat, Bad Fat, Good Fat http://ow.ly/1ZZXSY

Don’t be fooled by advertisements. KNOW your food. My advice is to buy and consume foods in their original state. There isn’t much that’s natural about food that has to be altered before consumption.

[thewholecore]

The Pros and Cons of Shakes I feel a lot of ways about the shakes and juicing trends that have emerged as of late. Most of what I'm going to say is solely based on my opinion, so take it as such. I'll go with the cons first. One of the biggest cons about shakes is that if you're not going to use shakes as a meal replacement for the rest of your life, you set yourself up for weight gain. You usually don't simply eat the foods that you've used to make your shakes once you stop drinking them...and they are usually replaced with foods that are not as healthy as what you made them with. Another con can be the ingredients you make shakes with. Using protein powders, ice cream, yogurt and juices can also be unsafe. Many protein powders are mere chemical experiments. If you can't pronounce and aren't familiar with ingredients listed on a product, more than likely, it's not good for you. Using ice cream, and fruit juices as a base to a shake can cause sugar spikes. Not to mention, (even though I'm mentioning it), ice cream just simply isn't healthy. Yogurt would probably be a better choice as a base than the aforementioned, but water is probably the healthiest choice. Now let's move on to a couple of pros. Most of us don't get the amount of fruits and vegetables that our bodies need. Adding them to shakes is a sure way to get your daily intake! Just be sure not to cancel out the nutritional value by adding too much "otherness" to them. Also, be sure to balance your fruits and veggies. Simply adding a handful or two of Spinach or Kale can help you avoid sugar spikes. Lastly, well...actually that's about the only pro I can think of. I'm not completely against having shakes, smoothies, and juicing, because the health benefits can be amazing IF you do it correctly. They are a great way to jump start a diet, cleanse, or weight loss journey. Just realize that your body needs food. You were created with teeth to chew. Before you begin any regimen that includes shakes, do your research. Be sure that the ingredients are in fact healthy and not health claims from a company trying to sell you a product.