Mindful Health

01/03/2026

🙂 Sometimes the most supportive thing we can do isn’t push harder or fix anything.
It’s pause.
It’s breathe.
It’s move gently and let the body remember that it’s safe.

Breath has a way of bringing us back into the present moment. 😮💨 Movement helps release what words can’t always reach. When we combine the two, something softens. The nervous system settles. The body feels a little more at home.

💁♀️ If you’ve been feeling tense, scattered, or disconnected from your body, I’d love to invite you to breathe and move with me.

Let’s breathe together.

➡️ Join me at one of my public yoga classes. You can view my full schedule here:
https://www.mindfulhealthwithlori.com/yoga-practice

I also just started teaching at Lifetime Fitness Savage, and I’d love to see you there.

Come as you are. No pressure. Just breath, movement, and space to reconnect. 💚

01/03/2026

Some nights, cooking feels like too many decisions.
Not because dinner is hard… but because your brain has already made a thousand tiny choices today.

By the time evening rolls around, you’re not really looking for a recipe.
You’re looking for relief. 💛

That’s where this bowl comes in.

It starts with warm rice you made earlier in the week. I heat it gently with a splash of broth until it loosens up. Then I crack in two eggs and stir just enough for it to turn creamy. I toss in a handful of greens, whatever is still hanging out in the fridge. Spinach, kale, parsley… no overthinking required.

Once it’s warm, I pour it into a wide bowl, drizzle a little olive oil, and add something bright and crunchy on the side like sauerkraut or lemon. If that’s all I manage, that’s enough.

It’s simple. It’s grounding. And my body feels it almost immediately. 🥣✨

Meals like this aren’t about perfection or macros. They’re about supporting your nervous system, steady energy, and giving your hormones what they need without adding more stress to the day.

As a National Board Certified Health Coach, this is the kind of thing I talk about with my clients all the time. Sustainable change doesn’t come from pushing harder. It comes from learning how to care for your body in the season you’re actually in.

If January has you feeling tired, foggy, or overwhelmed, you don’t need a stricter plan. You might just need a gentler approach.

💬 I’d love to talk with you.
I offer a free initial health coaching session where we look at what’s really going on and what support would help you feel better right now.

👉 Book your free session here:
https://www.mindfulhealthwithlori.com

You don’t have to figure this out alone. 🤍

01/02/2026

01/01/2026

Some weeks, having a meal plan feels grounding. ❤️
Other weeks, even deciding what to eat feels like too much.

When energy is low, the pressure to meal prep, batch cook, or follow a “perfect” plan can become one more stressor instead of support. 🔋

So here’s a simpler approach I use during those weeks:

✔️ Two proteins. ✔️ Two carbs. ✔️ Two vegetables.

Not a rigid plan. Just a gentle base.

Two proteins you’d actually eat more than once 👌
Think roasted chicken, eggs, tuna, lentils. Familiar, easy, and forgiving.

Two carbs that anchor you 👇
Rice, potatoes, sourdough, frozen naan. Not about “good” or “bad.” About steady energy.

Two vegetables that feel comforting 🙋♀️
Roasted or sautéed vegetables are often easier on tired systems than raw salads.

This isn’t about control.😉
It’s about reducing decisions when your brain is already full.

Simplicity isn’t laziness.🙂
Sometimes it’s the most supportive choice you can make.

Comment ‘MEALS’ if this feels like exactly what you need right now and will send you some recipes and ideas.

12/24/2025

🙂 My client Kelly doesn’t have a “perfect” morning routine, but she does have a rhythm. A gentle sequence of small choices that help her nervous system settle before the day starts asking more from her.

Instead of chasing a strict, ideal routine, we talked about building a morning rhythm that helps her body feel safe, grounded, and connected. ❤️

Here’s what hers looks like on the days she wakes up feeling wired, scattered, or not quite herself👇

☑️ She drinks something warm before touching caffeine
She begins with hot water and lemon or herbal tea. Both hands wrapped around the mug, standing quietly before she opens her messages. This small pause slows the urge to rush and helps her settle into her body before settling into her inbox.

☑️ She moves her spine before taking on the day
Not a workout. Just simple movement. Some gentle hip circles while her water heats, or a few cat-cow stretches on the rug. Some mornings it’s five minutes, others it’s thirty seconds. The point is to signal to her nervous system that the day has begun and she is present.

☑️ She sits quietly and checks in with how she feels
Sometimes it’s a deep sigh. Sometimes there’s a knot she didn’t notice the night before. Sometimes there’s nothing — just warm tea and breath. This quiet noticing steadies her more than any rehearsed affirmation ever did.

☑️ She waits to eat until she feels genuine hunger
If her stomach is tight or unsettled, she chooses something gentle. She’s learning to let her body signal readiness instead of eating on autopilot.

☑️ She avoids conversation for the first half hour
Not to withdraw, but to regulate. Those first quiet moments give her room to arrive in her day before being asked to respond to others.

When she shared this with me, we talked about how this isn’t a checklist or a rigid plan. It’s a relationship she’s building with her body — something she returns to when she feels tense, anticipatory, or braced for the day before it even begins. 🙂

💁♀️ And this is the real heart of coaching: discovering rhythms that help your body feel grounded, supported, and safe, especially during seasons of hormone shifts, stress, or overwhelm.
If you’d like support creating routines and rhythms that work for your 40+ body, I’m here to help.

😋If you’re craving more energy and less overwhelm, I’d love to help you find what works for your 40+ body. Book a free 30-minute session and we’ll talk through it together.
👉 www.mindfulhealthwithlori.com/healthcoach

12/23/2025

👩🍳 The kitchen is more than just a place for ingredients; it's where we interact with various materials, coatings, packaging, and residues that our endocrine systems must process along with our meals.

If you're looking for ways to reduce this exposure without completely overhauling your pantry, focus on the everyday items you already use. 😉 The goal isn’t to create a perfectly “clean” home but to gradually improve the environment in which your hormones function, especially in the areas that matter most.

Here are some small but meaningful changes I’ve made in my kitchen ⤵️

1️⃣ I replaced nonstick pans with cast iron or stainless steel
Nonstick pans used to be my go-to for everyday sautéing, making eggs in the morning, and reheating meals. However, the chemical coatings on these pans can deteriorate with heat, releasing endocrine-disrupting particles into the air and food. Now, I cook with a seasoned cast-iron skillet or a stainless steel pan with a bit of ghee. It may feel heavier, but I’m confident in what I’m cooking with, rather than just what I’m cooking.

2️⃣ I store leftovers in glass containers instead of plastic
This is especially important for hot soup or roasted vegetables straight from the oven. Plastics are more likely to leach harmful substances when exposed to heat or acidity, so I prefer not to let them be the final container for my food. A few sturdy glass containers or repurposed jars have replaced most of the mismatched lids and takeout tubs in my kitchen.

3️⃣ I switched from plastic cutting boards to wooden ones
Over time, plastic boards can develop deep knife grooves that trap tiny bits of food and bacteria. Wooden boards, on the other hand, wear differently; they dry more completely and offer a tactile experience that makes chopping feel less mechanical.

4️⃣ I use a dedicated dishcloth for drying produce
Instead of grabbing whatever kitchen towel is nearby after rinsing greens or berries, I now keep a specific cloth just for this purpose. This cloth is free from residues of cleaning sprays, soap, or anything else that might contaminate what I'm about to eat. It serves as a soft barrier, adding a touch of care to my food preparation.

💁♀️ None of these changes turned my kitchen into the latest trend, but they did create a calmer atmosphere. It feels more like a place where my body can absorb what it needs without having to filter out so many unwanted elements.

Want gentle, real-life support for your 40+ body? ❤️
👉 Grab my free perimenopause and menopause guide (with recipes) plus the healthy holiday recipe guide at https://www.mindfulhealthwithlori.com/resources

12/22/2025

Blood sugar levels are influenced not only by your diet but also by how your body manages glucose once it enters your bloodstream. ❤️

💁♀️ Muscle tissue plays a vital role in this process, not for reasons related to appearance, but because of its ability to store energy, regulate blood sugar levels, and help maintain steady levels throughout the day esp after 40.

Here’s what that looks like in everyday life ⤵️

1️⃣ Muscle acts like a sponge for excess glucose
When you eat a meal, your body looks for places to send the glucose from the food. Active muscles that are regularly engaged can absorb more of that circulating sugar, helping to stabilize the rise and fall of blood sugar levels after eating. This is especially important when you’re stressed, sleep-deprived, or already dealing with elevated blood sugar from the previous night.

2️⃣ Movement doesn’t have to be intense to help
A ten-minute walk after dinner, doing a few bodyweight squats while waiting for your coffee, or carrying your groceries at a leisurely pace may seem like small activities. However, these low-intensity movements create a window of insulin sensitivity that can make a significant difference. You don’t need to feel sore the next day; you just need to remind your body that it is capable of using the energy you provide.

3️⃣ Building muscle is a long game—but the benefits start quickly
You don't need to lift heavy weights to see a change. Even just a few strength training sessions each week, using movements that feel comfortable and stable for your body, can help retrain how your cells respond to insulin. What begins as support for your blood sugar gradually transforms into benefits for your energy levels, sleep quality, and recovery. Over time, this builds resilience.

4️⃣ More muscle, more margin
Think of muscle as extra storage -- not in the way fat is stored, but in the way your body can temporarily hold onto fuel without sending your system into a spike. The more muscle mass you maintain, the more your body can absorb those shifts, like the pancake breakfast or the night out, without spiraling into a crash.

This is about building capacity within your body. This allows you to have more options, greater stability, and room to respond, rather than react, when unexpected situations arise throughout the day. 🙂

✨ Want more healthy inspiration? Visit https://www.mindfulhealthwithlori.com/resources for free guides, healthy holiday recipes, and to schedule a free health coaching session.

12/21/2025

💁♀️ As the new year rolls in, a lot of women feel a quiet pressure to jump into action. Our inboxes pick up, expectations rise, and there’s this subtle message that we should be energized, organized, and ready to reinvent everything at once. 📥

But here’s the truth many women 40+ don’t hear enough 👇
Your body doesn’t run on the calendar.
Especially after a season of travel, sugar, disrupted sleep, overstimulation, and constant giving… feeling tired isn’t a problem to fix. It’s information to honor. 🙂

Instead of pushing through and hoping motivation magically appears, you can choose a more supportive way forward — one that builds energy instead of draining it. ❤️

Here’s how I’ve redefined the start of my year, and what I guide my coaching clients through:
1️⃣ I shift my “new year” to February
January becomes a transition month — a space for rest, reflection, and gentle recalibrating. Starting slow is often what creates real, sustainable momentum.

2️⃣ I let movement be gentle and intuitive
I don’t track. I don’t push. I ask my body what feels possible today — a stretch in bed, a bundled-up walk, or a little strength work when energy returns.

3️⃣ I choose warming, grounding meals
Instead of detox mode, I reach for foods that rebuild: lentils, garlic, roasted root veggies, broth in a mug. Nourishment first, discipline second.

4️⃣ I make small adjustments instead of big resolutions
My clients are often surprised by how powerful small shifts feel. Clearing a drawer. Rearranging a room. Naming one thing that feels heavy and lightening it just a little.

5️⃣ I ask my body what pace it needs
Before planning the year, I check in:
What would support me today?
When women start listening to their body’s pace, everything changes — stress softens, sleep improves, and clarity rises.

Beginning slowly isn’t falling behind. 🚶♀️➡️
It’s choosing a grounded, intentional start that honors your real life, real body, and real season.

If you’re ready for a year that feels steadier, healthier, and more aligned — not rushed or chaotic — support can make all the difference. You don’t have to figure it out alone.

😋If you’re craving more energy and less overwhelm, I’d love to help you find what works for your 40+ body. Book a free 30-minute session and we’ll talk through it together.
👉 www.mindfulhealthwithlori.com/healthcoach

12/19/2025

I love ending my day with something that feels a little special, especially now that the nights are cooler and my body is craving more calm. ❤️
🙂 Most nights, I make a simple “sleepy-girl mocktail” that helps me wind down. Nothing complicated. Nothing trendy. Just a few ingredients in a pretty glass that make the whole moment feel softer.

Here’s what I do:
✅ A splash of cherry and pomegranate juice
I add just an inch or two to the bottom of a fancy glass. It gives me that little boost of sweetness without being heavy, and both cherry and pomegranate have those nighttime-friendly antioxidants that feel good in a 40+ body.

✅ Top it with water or sparkling water
If I want something still and soothing, I pour in cold water.
If I’m feeling like I want a little fizz, I top it with sparkling water.
It’s refreshing without being stimulating.

✅ On colder nights, I switch to chamomile tea
There’s something about chamomile that feels like a soft exhale. I make a warm mug, wrap my hands around it, and can literally feel my shoulders drop.

💁♀️ It’s a small ritual, but it signals to my nervous system that the day is done, and I can settle in. No complicated recipes, no powders, no trends to keep up with. Just something gentle, grounding, and easy to enjoy.

Let me know if you try it — and tell me your favorite wind-down drink too.

✨ Want more healthy inspiration? Visit https://www.mindfulhealthwithlori.com/resources for free guides, healthy holiday recipes, and to schedule a free health coaching session.

12/18/2025

It’s officially the season to believe in a little more joy, kindness, and holiday magic.

If you’re looking for a meaningful gift that doesn’t come in a box, I’m offering a free 30-minute health coaching session you can gift to a family member or friend. It’s a great way to help someone feel supported, encouraged, and ready for a fresh start.

You can request a gift certificate from me, or they can learn more and schedule here:
https://www.mindfulhealthwithlori.com/healthcoach

And because food is part of the fun this time of year, my free 29-page Healthy Holiday Recipe Guide is still available too. Festive, nourishing recipes that help you enjoy the season without feeling blah afterward.
https://www.mindfulhealthwithlori.com/holidayrecipe

Sometimes the best gifts are time, support, and feeling seen. Just like Buddy would say… the best way to spread holiday cheer is sharing it.

Happy holidays.