Wellness Events Begin Monday March 13!

For you, your friends and your honey are all welcome to experience these special experiences to help you get back to yourself in all areas of your life in an inventive, creative, healing way. 

Magical Marriage & Relationship Mondays

Do you desire more meaning, connection, intimacy & separation of household chores/organization in your relationship?  Then, please feel free to take the time for you, your honey, and the health of your household by exploring deeplove. deeplove and SYMBIS (Saving Your Marriage Before It Starts & Re-marriage) are both in the form of assessments taken by the couple, books with homework and individual couple coaching sessions. Jenny Bair, MHE, has several packages to help you and your love make your heart’s desires happen. It’s best to start with a 15-minute phone consult and she guide you to the best option for you or you and your love.  All sessions can be done in person, via phone or zoom. So, set up your phone consult today by calling 972-930-0260.  So, when you sign up for any sessions or packages on a Magical Monday; you’ll receive a special gift of a “Spicy Passion” essential oil blend made by Jenny.  She offers day and evening appointments on Magical Mondays for your convenience. These services are best for the serious daters, pre-engaged, engaged and married couples.

 Read more about Jenny’s marriage coaching services here:

About

Total Immersion Education Tuesdays

We set aside free or very reasonable educational events with all of the providers at Living Well Health and Wellness on Tuesday evenings.  So, stay tuned with the newsletter and our social media to see what the latest and greatest topics and speakers will be offering you. 

Wellness Wednesdays 

Several practitioners are offering special rates on popular services for Wellness Wednesday. This is a chance to experience something new!  We encourage you to take time for your personal well-being every day at Living Well. Wellness Wednesdays makes that easy.  We look forward to seeing you make time for yourself, body, mind and spirit.

 

 

 

Transformations Logo

A Look into Transformations 360 at Living Well

Living Well Dallas has now paired with the Diabetes Prevention Institute launching the Transformations 360 Program to our clients.  TRANSFORMATIONS360 logo

The Transformations 360 Program begins with completing a 296 wellness evaluation questionnaire based on an individual’s 15 key health markers, creating your WICO score. WICO™ Score was developed to aid in the identification of your wellness index and provide prevention and wellness methods for the assistance of reversing pre-diabetes & weight management, getting patients off lifestyle induced medications and more.

You then go onto a dietary program that bio-chemically sets your body to use your excess abdominal fat for fuel. You will typically feel better than normal, while on the program, with heightened energy and mental state, while having NO hunger or cravings.  After completing the 5 week program or within 5 pounds of your goal, you will retake the questionnaire, recalculating your WICO score.  This will allow healthcare professionals to pinpoint root causes to your symptoms while determining what chronic conditions need more than just lifestyle adjustments.


How Transformations360 Works:

Three meals are taken every day where whole foods (no process, packaged, frozen or canned foods) are eaten with a protein and good carbohydrate at each meal. The food list includes all proteins including eggs, cheese and tofu, and vegetables except for starchy ones like corn and potato. A choice of lower glycemic fruits can be consumed for dessert.

In between meals, a beverage drink is consumed to replace any cravings and ensure balanced blood sugar, while providing the body with all the key nutrients (amino acids, minerals and vitamins), that are needed in a very bio-available manner. This is not a meal replacement or a shake, but just 2-3 ounces of water, mixed with 10 grams of a protein powder that is delicious that comes in different flavors.  Both dairy and non dairy options are available.   This is consumed twice in the morning and twice in the afternoon.

Why we like Transformations360: 

This program allows you to correct unhealthy wellness markers by making simple lifestyle changes.  The program uses REAL FOOD and not shakes or meal replacement bars.  At Living Well we believe Food is Medicine and learning how to eat well will in turn allow you to LIVE WELL. Transformations360 allows you to take control of your health, see results and move forward maintaining a healthier stance on life.

How much is the Transformations360 Program?

Two Options:
Option 1 – You can order a Transformations360 kit from Living Well for a special price $425 with no coaching visits.  Free pickup at our office. Everything you will need is in the kit including the program guide showing you step by step how to move forward. You will received a Free coupon code, valued at $75, to complete your WICO wellness score at the beginning and end of the program.
Option 2 – Purchase the Transformations360 kit plus 3 30 minute coaching visits – one initial visit at the start of the program, one on week 3 and one at the beginning of week 6.  Living Well is extending a special price to our clients who purchase this option of $475 (a savings of $375 based on retail value).

At Living Well we are equipped with Coaches who specialize is helping people reach goals.  We also understand some people already live a healthy lifestyle and can work this program independently.  Either way, let us know how we can help!

Purchase your kit from the Living Well Dallas office today and learn more about the program HERE.

Learn more about our upcoming Free Transformations 360 Weight Loss Program Event


Living Well Dallas
(972) 930-0260 – Phone

 

Kaelyn Pehrson

The Perfect Client for Health Coaching with Kaelyn Pehrson

Kaelyn Pehrson

Healthy Lifestyle tips from Kaelyn Pehrson, Certified Health Coach

Daily Morning  with Kaelyn Pehrson, Certified Health Coach

Rise and shine! How you start each morning can set the tone for the rest of the day. My recommendation, start each beautiful day with fresh lemons! By simply juicing a half of an organic lemon into a glass of water, you will discover a simple, yet powerful way to start your day and improve your health. Sound too good to be true?

Those happy yellow citrus fruits are chock-full of health benefits, including high concentration of vitamins B {energy vitamins} and C {immune building}, antioxidants and potassium. What does all that mean for you?

 

* Flushes your system – 

Lemon water aids the bowel in eliminating waste more efficiently, and is a wonderful stimulant to the liver to aid in detoxification.

 

* Balances PH –

Lemon may be thought of as an acidic food, but in the body lemon juice creates an alkaline-forming environment to balance the body’s pH, as well as restore balance by providing vitamin C and high levels of potassium.

 

*Improves Skin –

Lemon juice clears the skin, reduces acne, softens wrinkles, and cleanses excess oils. The vitamin C, citric acid and alkaline properties fight bacteria both internally and on the skin.

 

*Aids in Weight Loss – 

Lemons are high in pectin fiber which help fight hunger cravings. Lemon juice also acts as a natural diuretic and aids digestion.

 

*Immune Building – 

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain & nerve function.

 

Give it a try. Improving your health does not get any more simple than this! Be sure to juice lemon into warm  or room temperature water, as hot water will destroy the live enzymes.

 

Get Even Healthier!


 

 

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s chat! Schedule an complimentary 20-minute session today with Kaelyn Pehrson. Call Living Well Dallas at 972-930-0260. 

Together we can work to shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being.

Be Free Spirited Living

“I refresh my mind, body and spirit by taking a walk in the sunshine.”

From Jenny Bair:

I designed this Be Free! system starting with the Life Affirming Cards of 52 Weeks/365 Days to give people support for living life with some grace, ease, humor and fun using positive affirmations with A-C-T-I-O-N oriented tips and techniques on the back of re-usable card secured with an open clasp ring.  Over 90% of visits to the doctor can be boiled down to too much STRESS.  So, what are most people seeking in their personal and professional realms? Relief from the pressures of life and too much work, tactics to relax, strategies to connect with others in a simple, easy way that doesn’t take too much effort or thought beyond the already over extended To-Do list. The Be Free – Ignite Your Life System can help you reach your goals in the well-being related areas of your life such as: Physical, Social, Mental, Emotional, Spiritual, Organizational, Cooking, Sensuality, Life Admin and Creativity & Fun.   There are several ways to capture the Be Free message each week.  You can use the system by yourself weekly and or daily by using the cards as a visual cue to create some “space” mentally each week within the presented topic.  Utilize the private Be Free social media group to gain some community support.  Engage in one on one coaching in person at Living Well Dallas, by phone or Skype.  Any combo of the above. Even though the cards say gluten free living; this program applies to any person living a busy lifestyle.  Many of our clients like to also engage in detoxing their bodies too by using the Cleanse book, written by Betty Murray, the co-author of Be Free cards and my business partner.

So, the bottom line is to seek support at the level in which you need it and the best way it fits into your day.  So, my encouragement is to watch the weekly video (on Facebook) and review the Be Free weekly tips to help keep a focus on your mind for the week. Use what works; leave the rest behind. I have the motto with my clients, “Work with yourself and not against yourself.” I hope you have a great week!

 

 

 So, Step 1: Watch the video on Facebook — www.facebook.com/livingwelldallas/videos/10153901645462892/?hc_location=ufi

Step 2:  Read over these quickie life ideas to see what might work for you

Step 3:  Try one or more of the ideas on for size and see what happens to your mood, your interactions with others and how you feel about yourself & goal at the end of the week

 

Some ideas to try for this week’s concept:

-Take a walk of 20 minutes or more to increase your brain neurotransmitters and your Vitamin D levels

-Color for 20 minutes in a coloring book or a mandala book to increase better mood and decision making abilities

-Create art for 20 minutes or more

-Decide on your shifts during the day and how you will implement short breaks to refresh, get grounded, relieve stress throughout the day in 5-15 minute increments

 

If you are ready to get started to Ignite Your Life by Being Free, then contact our office to purchase your set of cards at $17.99 or the Be Free-Cleanse Combo at $24.99 or start coaching to get some guidance for life, love and your career to point you in the direction of your dreams and goals. To work with Ms. Bair, MHE, COO, contact our office at 972-930-0260.  See more on our website at: www.livingwelldallas.com.  I’ll see you next week.

 

 


Jenny Bair, MHE, COO is the Co-Founder of Living Well Health & Wellness Center.  She is a Born Leader, Speaker, Author & Coach.  Jenny “Crafts Extraordinary Lives and Careers through Creativity, Resiliency & Deliberate A-C-T-I-O-N”. 

 

Connect with Jenny on Linked In: www.linkedin.com/in/jennybair

Be Friends on Facebook: https://www.facebook.com/LivingWellJennyBair

What the FODMAP? On Facebook: https://www.facebook.com/pages/What-the-Fodmap-Supporting-those-on-a-GF-IBS-diet-or-Fodmap-diet/550902631643042

The Essentialist’s Private Group on Facebook:  https://www.facebook.com/groups/979685472049930/

Living H.O.T.T. Marriage, Parenting & Intimacy on Facebook: https://www.facebook.com/MarriageReVampCamp

Jenny’s Pure Romance on Face Book for those 18 and over: https://www.facebook.com/JennyBairPureRomance

Jenny’s Professional Organizing Team on Facebook: https://www.facebook.com/livingwellprofessionalorganizers

Living Well Inc. on Facebook: https://www.facebook.com/livingwelldallas

Living Well Inc. on You Tube: https://www.youtube.com/channel/UCDj4theDWtqcKywiVtjLLBA

Healthchat on You Tube: https://www.youtube.com/channel/UCfy7xfKxqdMAAsmfCYrXrbg

Healthchat on Google+:  https://plus.google.com/u/0/b/104196110677506440582/104196110677506440582/posts/p/pub

DoTerra Essential Oils Site: http://www.mydoterra.com/befreejennybair/#/

Jenny & Living Well on Pinterest: https://www.pinterest.com/gogod123/

Cold Day Chicken Spinach Tomato Soup

Cold Day Chicken-Spinach-Tomato Soup Recipe

by Jenny Bair, author of “What the FODMAP” – coming soon!

 

(If you’re not GF or FODMAP then you can use any brand you prefer)

1 can of 14.5 oz diced tomatoes no onion or garlic (Kirklands brand)

2 cans of 5 oz. of GF & FODMAP friendly Shelton’s Premium Chicken Breast

4-5 cups of chicken broth, Organic Imagine Chicken Cooking Stock Low Sodium (FODMAP – at Whole Foods)

1 handful of shredded carrots chopped or not

2 large handfuls or half a bag of baby spinach, chopped

2 T. of butter or olive oil (butter tastes better to me)

 

Put all of these in a pot on medium and then add your spices to it below.

 

Spices:

All 1/4 t.: 

GF – Thyme.

Organic French Four Spice by Spicely (Whole Foods)

Dill

Oregano

Caraway Seeds

All 1/2t.:

Regular or Smoky Paprika

Parsley

Basil

Rosemary Leaves – dried

Chaat Masala by Naivedyhya (she has a website)

All 1t.:

1 t. of Victoria Taylor’s fire roasted tomato flakes (optional)

Lots of ground pepper and salt to taste and medical restrictions

Heat all up and keep stirring over medium until you see it bubbling, then turn to low and serve hot.

You can serve with a sprinkle of lactose free sour cream, a pinch of parmesan cheese and green chives.

If you desire more flavor from spices; I always taste as a I go then start small and add 1/8 of favorite spice.

Make it with your personal preferences.

 

Enjoy!!!

 

Keep your eyes peeled…My cookbook is almost done and I’m ready to share it with you!

Also, if you need any help navigating any food allergies, the FODMAP diet or other challenging diets then please let me know and I can coach your through any lifestyle plan you’re healthcare provider has put you on.

Jenny Bair, MHE

You can contact Jenny at info@livingwelldallas.com or by

calling the office at 972-930-0260.

 

Eating Clean in 2015: Your Guide to Clean Diets

By Betty Murray

You’ve probably heard about clean eating, but what are clean diets really all about?

A clean diet is one that is less focused on calorie count, and more on the kind of food you put into your mouth. “Clean” foods are the best and healthiest foods available, such as organic fruits and veggies, whole grains, and healthy proteins and fats. Eating clean means cutting back on processed and refined foods, sugar, salt, and unhealthy fats.

Another way to look at eating clean is by focusing on eating “real” foods. Eating foods in their most natural, whole state is the best way to eat clean. As a general rule of thumb, you can’t find it in the outside aisles of the grocery store, it’s probably not considered “clean.” Unlike other diets, eating clean does not require you to cut out an entire food group; it’s simply about making the healthiest choices within each food group.

By eating clean, you are eliminating additives and preservatives that contribute to both illness and weight gain.

Tips to eat clean

Ready to start cleaning up your diet? Here are a few tips:

• Avoid processed foods. Read the ingredient label on the back of any food you buy (better yet, buy whole foods that are the ingredient themselves, rather than foods that require a label). If you do purchase packaged foods, steer clear of any foods with a long list of ingredients or ingredients you cannot pronounce. Processed foods are also the source of most of our excess calories, fat, sugar, and salt. By cutting out processed foods and eating real foods instead, you’ll also reduce your intake of sugar, salt, and fat.

• Eat more fruits and veggies. Fresh, organic produce is the foundation of a clean diet. Fruits and vegetables are packed full of vitamins and nutrients you need for a healthy body. Vegetables are low in calorie, and high in fiber, helping you feel full longer.

• Stick to healthy fats. Cut your intake of saturated fats and stick to healthy fats instead. When cooking, use extra virgin olive oil or organic coconut oil instead of vegetable oil. Healthy fats help to raise the HDL (good cholesterol) while lowering LDL (bad cholesterol). Healthy fats are also found in avocado, nuts, and fatty fish like salmon.

Watch what you drink. Eliminate sugary drinks (even diet sodas) from your diet, and cut back on alcohol. One alcoholic drink (wine, liquor, or beer) per day for women and two for men is generally acceptable on a clean diet. Mixed drinks, however, contain large amounts of suger, so stick to wine, liquor, or beer instead.

• Eat whole grains. If you are going to eat grains, be sure you are eating whole grains, rather than refined grains. Whole grains have more nutrients and still contain the bran and germ, unlike refined grains. Other non-wheat options of whole grains include quinoa, oats, and brown rice.

• Eat less meat. You don’t have to cut meat out of your diet altogether, but you should reduce the amount of meat you eat on a daily basis. A healthy serving of meat is just three ounces (many restaurant portions are three to five times this size!) When eating meat, it’s also important to look for organic, grass fed meat, as this will contain fewer antibiotics and chemicals than other meat.

Eating clean isn’t difficult, but like any diet, it does require diligence. Eating clean can be hard work as it almost always requires preparing a meal at home, rather than enjoying a ready-made meal. Use these steps to get started on a clean diet in 2015.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals

Eating Clean in 2015: Your Guide to Clean Diets

By Betty Murray

You’ve probably heard about clean eating, but what are clean diets really all about?

A clean diet is one that is less focused on calorie count, and more on the kind of food you put into your mouth. “Clean” foods are the best and healthiest foods available, such as organic fruits and veggies, whole grains, and healthy proteins and fats. Eating clean means cutting back on processed and refined foods, sugar, salt, and unhealthy fats.

Another way to look at eating clean is by focusing on eating “real” foods. Eating foods in their most natural, whole state is the best way to eat clean. As a general rule of thumb, you can’t find it in the outside aisles of the grocery store, it’s probably not considered “clean.” Unlike other diets, eating clean does not require you to cut out an entire food group; it’s simply about making the healthiest choices within each food group.

By eating clean, you are eliminating additives and preservatives that contribute to both illness and weight gain.

Tips to eat clean

Ready to start cleaning up your diet? Here are a few tips:

• Avoid processed foods. Read the ingredient label on the back of any food you buy (better yet, buy whole foods that are the ingredient themselves, rather than foods that require a label). If you do purchase packaged foods, steer clear of any foods with a long list of ingredients or ingredients you cannot pronounce. Processed foods are also the source of most of our excess calories, fat, sugar, and salt. By cutting out processed foods and eating real foods instead, you’ll also reduce your intake of sugar, salt, and fat.

• Eat more fruits and veggies. Fresh, organic produce is the foundation of a clean diet. Fruits and vegetables are packed full of vitamins and nutrients you need for a healthy body. Vegetables are low in calorie, and high in fiber, helping you feel full longer.

• Stick to healthy fats. Cut your intake of saturated fats and stick to healthy fats instead. When cooking, use extra virgin olive oil or organic coconut oil instead of vegetable oil. Healthy fats help to raise the HDL (good cholesterol) while lowering LDL (bad cholesterol). Healthy fats are also found in avocado, nuts, and fatty fish like salmon.

Watch what you drink. Eliminate sugary drinks (even diet sodas) from your diet, and cut back on alcohol. One alcoholic drink (wine, liquor, or beer) per day for women and two for men is generally acceptable on a clean diet. Mixed drinks, however, contain large amounts of suger, so stick to wine, liquor, or beer instead.

• Eat whole grains. If you are going to eat grains, be sure you are eating whole grains, rather than refined grains. Whole grains have more nutrients and still contain the bran and germ, unlike refined grains. Other non-wheat options of whole grains include quinoa, oats, and brown rice.

• Eat less meat. You don’t have to cut meat out of your diet altogether, but you should reduce the amount of meat you eat on a daily basis. A healthy serving of meat is just three ounces (many restaurant portions are three to five times this size!) When eating meat, it’s also important to look for organic, grass fed meat, as this will contain fewer antibiotics and chemicals than other meat.

Eating clean isn’t difficult, but like any diet, it does require diligence. Eating clean can be hard work as it almost always requires preparing a meal at home, rather than enjoying a ready-made meal. Use these steps to get started on a clean diet in 2015.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals

Eating Clean in 2015: Your Guide to Clean Diets

By Betty Murray

You’ve probably heard about clean eating, but what are clean diets really all about?

A clean diet is one that is less focused on calorie count, and more on the kind of food you put into your mouth. “Clean” foods are the best and healthiest foods available, such as organic fruits and veggies, whole grains, and healthy proteins and fats. Eating clean means cutting back on processed and refined foods, sugar, salt, and unhealthy fats.

Another way to look at eating clean is by focusing on eating “real” foods. Eating foods in their most natural, whole state is the best way to eat clean. As a general rule of thumb, you can’t find it in the outside aisles of the grocery store, it’s probably not considered “clean.” Unlike other diets, eating clean does not require you to cut out an entire food group; it’s simply about making the healthiest choices within each food group.

By eating clean, you are eliminating additives and preservatives that contribute to both illness and weight gain.

Tips to eat clean

Ready to start cleaning up your diet? Here are a few tips:

• Avoid processed foods. Read the ingredient label on the back of any food you buy (better yet, buy whole foods that are the ingredient themselves, rather than foods that require a label). If you do purchase packaged foods, steer clear of any foods with a long list of ingredients or ingredients you cannot pronounce. Processed foods are also the source of most of our excess calories, fat, sugar, and salt. By cutting out processed foods and eating real foods instead, you’ll also reduce your intake of sugar, salt, and fat.

• Eat more fruits and veggies. Fresh, organic produce is the foundation of a clean diet. Fruits and vegetables are packed full of vitamins and nutrients you need for a healthy body. Vegetables are low in calorie, and high in fiber, helping you feel full longer.

• Stick to healthy fats. Cut your intake of saturated fats and stick to healthy fats instead. When cooking, use extra virgin olive oil or organic coconut oil instead of vegetable oil. Healthy fats help to raise the HDL (good cholesterol) while lowering LDL (bad cholesterol). Healthy fats are also found in avocado, nuts, and fatty fish like salmon.

Watch what you drink. Eliminate sugary drinks (even diet sodas) from your diet, and cut back on alcohol. One alcoholic drink (wine, liquor, or beer) per day for women and two for men is generally acceptable on a clean diet. Mixed drinks, however, contain large amounts of suger, so stick to wine, liquor, or beer instead.

• Eat whole grains. If you are going to eat grains, be sure you are eating whole grains, rather than refined grains. Whole grains have more nutrients and still contain the bran and germ, unlike refined grains. Other non-wheat options of whole grains include quinoa, oats, and brown rice.

• Eat less meat. You don’t have to cut meat out of your diet altogether, but you should reduce the amount of meat you eat on a daily basis. A healthy serving of meat is just three ounces (many restaurant portions are three to five times this size!) When eating meat, it’s also important to look for organic, grass fed meat, as this will contain fewer antibiotics and chemicals than other meat.

Eating clean isn’t difficult, but like any diet, it does require diligence. Eating clean can be hard work as it almost always requires preparing a meal at home, rather than enjoying a ready-made meal. Use these steps to get started on a clean diet in 2015.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals