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Morning Lemon Water – with Kaelyn Pehrson

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.

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Meet Kaelyn Pehrson – HealthCoach

Living Well Dallas is proud to announce the newest additional to our wellness team, Kaelyn Pehrson.


Kaelyn is a Board Certified Holistic Health Coach, and Certified Wholistic Kinesiologist , offering customized one-on-one personal coaching, seasonal whole food cleanse programs and cooking/nutrition classes designed to increase energy, lose weight, enhance skin, reduce digestive issues, ditch the diet mentality and improve overall health. Kaelyn is also passionate about showing clients how to easily get more whole, organic foods into their beautiful bodies, and how they can easily find their personal unique blueprint.

Having a lifelong love of endurance sports and fresh food, Kaelyn finally discovered the foods best fueled her body and eliminated what was causing inflammation. Putting the two together not only changed her digestion, but her performance.  Eating the right foods for your specific body changes everything! Your diet directly reflects 80% of how you look (and feel) physically.  Nourish your life from the inside out and really see firsthand how real, beautiful, whole food changes everything including digestion, waistline and skin!

Kaelyn received her Holistic Health Coaching education from the Institute of Integrative Nutrition, and is accredited/certified by the American Association of Drugless Practitioners (AADP).  This education trained her in more than one-hundred dietary theories, and she also studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, she will help you create a completely personalized “road-map to health” that suits your unique body, lifestyle, preferences, and goals. Kaelyn is also a Certified Wholelistic Kinesiologist . 

Prior to becoming a Holistic Health Coach, Kaelyn earned a bachelor’s degree from the University of Utah, and spent ten years working in a challenging Information Technology career. Today, she is obsessed with sharing what she absolutely lives and loves. She is passionate about spreading the word on ways to be healthier, happier, balanced and energized.


 

Are you curious about how Health Coaching can change your life?

Services/Pricing

20 Minute Complimentary Call –
Complimentary call to find out how health coaching can serve you the best.
Single Health Coaching Session
60 minute phone or video coaching appointment to discuss
specific, individualized health and nutrition needs. Client receives expert nutritional advice, time to discuss current challenges, and receive action steps/strategies to improve overall health.
  • Meal planning
  • Recipes
  • Relevant or helpful educational information and data
30- Day Jumpstart Program
4 week intensive program focused on making small {daily} changes to achieve long term, and lasting results. Program to jumpstart healthier eating and lifestyle habits.
  • Weekly coaching sessions – 4 sessions total
  • Recipes, shopping lists, daily to do’s
  • One follow-up BONUS session
3 Month Program
3 month program is completely personalized. Program with support/accountability for 30 days.2 coaches sessions per month (6 sessions)
  • Recipes, Shopping lists, weekly meal plans
  • Recommendations
  • Includes 15 day cleanse program
  • One follow-up BONUS session
Seasonal Whole Food Cleanse
Whole foods approach to cleansing the body + mind. Radically improve your diet without counting calories or exercising excessively. This is a nourished approach to gently cleanse and detox from the inside-out. This program is centered around real, fresh {alive} and nourishing food. Perfect plan to begin your transition to a healthier lifestyle.
Private Cooking Classes
Please contact me to talk about creating the perfect class for 5-15 {book clubs, work groups, mom groups, etc}.
Create your own class or pick from the following:
  •     Perfect Green Smoothies
  •     Juicing 101
  •     Summer Salads
  •     Soups
  •     Soup & Salad
  •     RAW Decadent Desserts
  •     Healthy Holiday Side dishes
EMOTIONAL/ENERGY WORK
Emotion Code was developed by Dr. Bradley Nelson in the early 1990’s to assist clients in removing trapped emotions from their bodies decreasing pain while bringing peace and contentment to clients.   This technique uses muscle testing to find the trapped emotion and magnets to remove the those emotions.  Once these trapped emotions are removed, the individual can find a relief from living on the emotional edge with a new contentment with their lives and the world. 
Chakra Balancing- Chakras are major centers of spiritual power in the body.  They are little circles of energy that assist in running our body, mind & soul.  If they are not in sync, our physical health, mental clarity, and emotional stability can suffer.  T There are many different ways to balance the chakras, and remove the imbalance so the energy can flow freely again.
Emotional Freedom Technique – The Emotional Freedom Technique, or EFT, is the psychological acupressure technique I routinely use in my practice and most highly recommend to optimize your emotional health. Although it is still often overlooked, emotional health is absolutely essential to your physical health and healing – no matter how devoted you are to the proper diet and lifestyle, you will not achieve your body’s ideal healing and preventative powers if you have emotional barriers.

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BeWell Circle Try Me Special and Gift Ideas!

Try on any one of the Be Well Services for $59.00 for YOURSELF

Try two for $109.00

Try three for $155.00


Buy as many gift certificates for the people on your gift list for any of the Be Well Services listed above with a Three Month Expiration for the same pricing!!!

1 for $59.00

2 for $109.00

3 for $155.00

any other service beyond three at $51.00 a service!!!!!


You can choose from:

Bowen Therapy with Brenda Briscoe

Swedish Massage with Billie Lyde

Emotional Well-Being Sessions and Counseling with Jessica Vigil

Signature One Hour Facial with Tina Rios

TORC – body contouring sessions with Tina Rios

Purchase your session or gift certificate today in person or via phone!  Call us 972-930-0260.

Jenny Bair

Newbie and Veteran Coaching Packages w/ Jenny Bair

Newbies Package – for those interested in Coaching:

Are you ready for Change in your life but don’t really know the steps to get there? Then, working with the Passioneer of Purpose can help you reach this goal with easy-squeezy life tools to make small changes in day to day life with huge results based on your goals and dreams.  She has worked with clients for over 20 years in the areas of life mission, cooking more, moving more, making life schedules, making the household run more smoothly, how to implement what the doctor/nutritionist ordered, developing a life mission, setting goals,or learning how to connect more deeply with yourself, your love and your family.

3-one hour sessions for $399.00 (normally $465)

10-one hour sessions for $1299.00 (normally $1550)


Quit dreaming of the life you desire; make it happen! No one ever sat their way to success.


For Coaching Veterans of Jenny’s – Need to get a fresh start in 2015?

Get the year started right for YOU by Life-mapping it all out and creating your own Life Art and A-C-T-I-O-N plan.


3 – 2.5 hour sessions to build 2015 based on your dreams and goals. Make them happen.

Special for $699.00 (normally $855.00)

 

To take advantage of any of the great deals you see here or monthly specials below then call the office at 972-930-0260 today!

Jenny Bair

FODMAP Sweet Potato-Raisin-Chunky Chip Sugar Cookies

Sweet Potato-Raisin-Chunky Chip Sugar Cookies

Weekly Recipe created by Jenny Bair, author of “What the FODMAP?”

Semi-homemade from this mix:

Visit here for The Mix – http://www.immaculatebaking.com/product/gluten-free-sugar-cookie-mix/

The Mix plus these ingredients from box: change as listed below
Use a stick plus a 1 T. of your butter
2 T. of water instead of one
1.5 t. of Gluten Free vanilla and 1.5 t. of Gluten Free orange extract or all 3 vanilla
1/2 banana instead of egg if you choice
Then add these spices to the blend:
1/2-3/4 t. Gluten Free cinnamon
1/2-3/4 t. Gluten Free baking or apple pie spice
1/2-3/4 t. Gluten Free pumpkin pie spice
I used tiny muffin pan to make tiny cookies. If you’re on a low sugar diet limit yourself to 3 small cookies. You can also use a small scoop to make small cookies.

If you are having challenges or are stuck in your current eating/exercising plan, please don’t hesitate to get a nutritionist or a coach to help you get unstuck and move forward with better health in all realms.  To contact Jenny for coaching or speaking, you can call the office at 972-930-0260.

November Coaching packages with Jenny Bair

Jenny Bair, MHE, The Inner Organizer, has 20+ years of teaching, speaking, coaching, consulting, organizing, motivating, and encouraging others to make their desired changes from the inside-out. It is Jenny’s goal to help individuals, couples, families and companies find more laughter, joy and contentment, more efficiency and less chaos.  She encourages people to take A-C-T-I-O-N to get the results they dream of and create the life they truly want to live.  She often referred to as the Life Un-sticker. 


Do you desire to dig to go deeper in life? Tired of repeating the same thoughts every day with no new results?

Want to feel more connected to yourself and learn tools to do life to YOUR life in a way that makes sense to YOU?

Then, learn the 7 key values for Trusting Yourself to Heal  & Create Something NEW

Ignite Your Life! – Most challenges, stuckness, idleness and procrastination can be linked to a spiritual root of the problem; I’m not talking about religion people but beyond that.  Explore to get to the root of the problems in your life and then make an action plan to live the life you want to live.  We will explore your un-serving thoughts and actions, how to overcome those barriers, how to get in your zone of contentment, developing your spiritual practice, fun ways to reduce stress and find time for you every day.  These seven hours will get you unstuck and moving forward with zest, enthusiasm, hope and laughter with usable tools and techniques. This package is for individuals. Julie Martin and Jenny Bair do offer a package for couples called Ignite Your Marriage. (for $2100.00)

 These seven one hour sessions $779.00 for individuals

Trying to navigate a diet with allergies?

Living Gluten Free – not that easy is it?

 Well, get the one on one help that you need to convert your lifestyle to live FULLY, not with the “without” mentality.  Jenny understands the challenges that you may face with the gluten and other allergies as she is a Celiac and specializes in lifestyle changes.  This is a three session package to help you get on and stay on track and live to your fullest in every area of your life.

Three coaching sessions for $350.00. 

For those trying to build their business brand, increase sales, play better on their team then business coaching might be for you:

Check out one of Jenny’s inspiring business minds

Do you have a purple cow in your business?

Get Your Business Groove Back to find that Purple Cow

 – in three powerful sessions to help you increase sales, get your systems working, and solidifying your sales process.  This will be 7.5 hours of intense coaching  to help you create a solid plan with a reasonable steps to make it happen!  You will also find ways to stay accountable to your plan of
 A-C-T-I-O-N.

This is a three session series – $750.00. 

Do you and your partner see eye to eye regularly?

In Your Eyes Couple’s Mission Sessions –

It begins and ends with you parents; you are your kids’ biggest role models.  The way to get your family living in more harmony and less chaos is to get on the same page with your partner about Date Night, family time, chore delegations, expectations of how everyone interacts, family mission, the basics. The basics lead to harmony or disharmony.  This coaching package is ideal for couples who want to change the scene in their household with children or kid free.  Three sessions, 4.5 hours for $550.00. 

This can change your family for the future and their families too.

To make your appointment with Jenny and start working on making your goals and dreams come to fruition for yourself, your love partnership, family or work life then call the Office Manager, Ty Daily at 972-930-0260 to schedule.

Battling Vitamin D Deficiency During Winter Months Ahead

By Betty Murray

Vitamin D is an essential nutrient for strong bones and teeth. Working with other vitamins, minerals, and hormones, vitamin D promotes bone mineralization. A deficiency in vitamin D increases the risk for osteoporosis and bone fractures. It has also been associated with an increased risk for depression, diabetes, certain cancers, autoimmune disorders, high blood pressure, multiple sclerosis, asthma, heart disease, dementia, and memory loss.

After exposure to ultraviolet (UV) rays from the sun, the body produces vitamin D naturally. It is also found in certain foods, and can be consumed in a supplement as well. The maximum daily dose of vitamin D is 10,000 IU (International Units), though the recommended dosage is 600 IU for people 1-70 years old, and 800 IU daily for those over 71.

For most people, just 10 to 15 minutes in the noontime sun each day is enough to produce the daily recommended dose of vitamin D. Even during the winter, going outdoors can boost the body’s vitamin D levels, but when it is cold outside, it’s less appealing to spend much time outside soaking up the sun.

What are the signs of vitamin D deficiency?

The best way to determine if you’re getting enough vitamin D is to have a blood test to measure the amount of vitamin D in your blood. A long-term vitamin D deficiency may result one (or several) serious health problems. If you experience any of these symptoms or ailments, it may because you aren’t getting enough vitamin D.

  • Muscle weakness
  • Psoriasis
  • Chronic kidney disease
  • Diabetes
  • Asthma
  • Periodontal gym disease
  • Heart disease
  • Schizophrenia
  • Depression
  • Cancer

How can you be sure you’re getting enough vitamin D this winter?

Second to spending time outdoors, eating a diet rich in vitamin D is the best way to boost your vitamin D levels naturally. Just three ounces of cooked sockeye salmon contains about 447 IU of vitamin D. Other foods containing vitamin D include: fatty fish, tuna, shellfish like shrimp and crab, orange juice fortified with vitamin D, some mushrooms, egg yolks, cod liver oil, and ready-to-eat cereals that have been fortified with vitamin D.

If you continue to experience a vitamin D deficiency, talk to your health care provider about a vitamin D supplement. Most multivitamins provide 400 IU of vitamin D, though your physician may recommend higher doses of vitamin D based on your current vitamin D blood level. It is important that you consult your physician before you begin taking a vitamin D supplement, as toxicity may occur with high doses.

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.

 

Battling Vitamin D Deficiency During Winter Months Ahead

By Betty Murray

Vitamin D is an essential nutrient for strong bones and teeth. Working with other vitamins, minerals, and hormones, vitamin D promotes bone mineralization. A deficiency in vitamin D increases the risk for osteoporosis and bone fractures. It has also been associated with an increased risk for depression, diabetes, certain cancers, autoimmune disorders, high blood pressure, multiple sclerosis, asthma, heart disease, dementia, and memory loss.

After exposure to ultraviolet (UV) rays from the sun, the body produces vitamin D naturally. It is also found in certain foods, and can be consumed in a supplement as well. The maximum daily dose of vitamin D is 10,000 IU (International Units), though the recommended dosage is 600 IU for people 1-70 years old, and 800 IU daily for those over 71.

For most people, just 10 to 15 minutes in the noontime sun each day is enough to produce the daily recommended dose of vitamin D. Even during the winter, going outdoors can boost the body’s vitamin D levels, but when it is cold outside, it’s less appealing to spend much time outside soaking up the sun.

What are the signs of vitamin D deficiency?

The best way to determine if you’re getting enough vitamin D is to have a blood test to measure the amount of vitamin D in your blood. A long-term vitamin D deficiency may result one (or several) serious health problems. If you experience any of these symptoms or ailments, it may because you aren’t getting enough vitamin D.

  • Muscle weakness
  • Psoriasis
  • Chronic kidney disease
  • Diabetes
  • Asthma
  • Periodontal gym disease
  • Heart disease
  • Schizophrenia
  • Depression
  • Cancer

How can you be sure you’re getting enough vitamin D this winter?

Second to spending time outdoors, eating a diet rich in vitamin D is the best way to boost your vitamin D levels naturally. Just three ounces of cooked sockeye salmon contains about 447 IU of vitamin D. Other foods containing vitamin D include: fatty fish, tuna, shellfish like shrimp and crab, orange juice fortified with vitamin D, some mushrooms, egg yolks, cod liver oil, and ready-to-eat cereals that have been fortified with vitamin D.

If you continue to experience a vitamin D deficiency, talk to your health care provider about a vitamin D supplement. Most multivitamins provide 400 IU of vitamin D, though your physician may recommend higher doses of vitamin D based on your current vitamin D blood level. It is important that you consult your physician before you begin taking a vitamin D supplement, as toxicity may occur with high doses.

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.

 

The Link Between Nutrition and Breast Cancer

By Betty Murray

October is Breast Cancer Awareness Month and is dedicated as a time to spread the word about breast cancer and prevention.

About one in eight women in the U.S. will develop invasive breast cancer in her lifetime. This year alone, and estimated 232,670 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S. An additional 62,570 new cases of non-invasive breast cancer are expected to be diagnosed this year.

The good news is that the rates of breast cancer incidences have been decreasing since the year 2000. The unfortunate news is that still far to many women are undereducated when it comes to breast cancer. The biggest misconception about cancer is that there is nothing we can do to prevent a cancer diagnosis.

The truth is that the development of cancer cells in the body and the growth of those cells is often directly related to lifestyle habits, including nutrition and exercise. Numerous studies have shown a connection between alcohol consumption, obesity, and physical inactivity and breast cancer. You can lower your risk of breast cancer by maintaining a healthy weight and paying attention to what you put in your body.

Fighting breast cancer with a healthy lifestyle

If you have been diagnosed with breast cancer and are either preparing to undergo treatment or are currently in treatment for cancer, there are a number of lifestyle changes you can make to help your immune system do its job in fighting off the cancer. Here are some ways you can care for your immune system from breastcancer.org:

• Sleep — To keep your immune system strong, you need to get at least seven hours of uninterrupted sleep every night. Scientific evidence suggests that sleep deprivation suppresses the immune system. If you have cancer, the last thing you want to do is anything that would prevent your immune system from running on all cylinders.

Nutrition — Eating plenty of fresh, whole foods and protein is one of the best ways you can keep your immune system strong. If you are currently undergoing treatment or recovering from surgery, eating healthy will help keep your body strong by giving it the nutrients it needs. Side effects from treatment can keep you from eating well. If you are experiencing side effects that have taken away your appetite, click here to get more information on how and what to eat when you have treatment-related side effects.

• Exercise — Regular, moderate exercise can reduce your risk of developing breast cancer, but it can also reduce risk of cancer recurrence, improve physical functioning and quality of life during treatment, and help reduce cancer-related fatigue. Some research suggests exercise can even help breast cancer survivors live longer.

• Stress Reduction — High levels of stress hormones (adrenaline and cortisol) in your body can suppress your immune system, lowering your body’s effectiveness in fighting off illnesses such as cancer. If you are going through treatment for cancer, make meditation, yoga, massage, support groups, and other stress-reduction techniques part of your treatment plan. Your doctor can help you determine the form of stress reduction that is best for you.

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.

The Great MCT Oil Hype


By Betty Murray

Many times, people avoid eating any kind of fat because they have fallen prey to the belief that all fat is bad fat. In reality, there are some types of fat are good for your brain, and may even help with weight loss. Do you know what kinds of fats to look for?

Medium-chain fatty acids (MCFAs), also known as medium-chain triglycerides (MCTs) are one type of saturated fat that is good for you. In comparison to the long-chain fatty acids (LCFAs) or long-chain triglycerides (LCTs) found in vegetable or seed oils, the body can easily break down and process MCTs, improving energy and increasing fat burn.

This is because MCTs are much smaller and therefore easily digested. The liver immediately burns them up as energy, whereas LCTs are much larger and more difficult for the body to breakdown. Instead, the body will store LCTs as fat.

Where to find MCT oils

One of the richest sources of MCT oils is organic coconut oil, which is 75 percent MCT oil. Coconut oil is a saturated fat, but it is good for you. That’s because the saturated fat in coconut oil is naturally occurring, compared to the man-made process that artificially creates vegetable and seed oil by adding hydrogen while heating the oil — a process that has no health benefits whatsoever.

Coconut oil has been used by centuries by people living in tropical regions, such as the South Pacific Islands, and though it is a saturated fat, studies have shown that heart disease is virtually non-existent in these parts of the world. Because the saturated fat in coconut oil is natural.

Benefits of coconut oil

There are health numerous benefits of coconut oil, including:

  • Reduced risk of heart disease.
  • Improved thyroid function.
  • Increased metabolism.
  • Promoting weight loss and health body composition.
  • Boosting immune system health and response.
  • Anti-aging, regenerative effects on the skin.
  • Improved cognitive function and memory.

Vegetable oils are almost always genetically modified and produce toxic chemicals when used for cooking. Coconut oil is the only oil that can withstand heat when cooking and provides health benefits no other oil can.

By avoiding fats altogether, you are missing out on the health benefits of good-for-you fats, such as coconut oil. Look for organic coconut oil found at Whole Foods, Sprouts and in the organic section of most grocery stores.

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.