Feeling Healthy Again: Body, Mind, and Soul

Welcome to Module 3!

This week we’re talking about feeling healthy again, and more specifically, the 5 Pillars of a Healthy Lifestyle, whether that’s regaining health or maintaining health.

So far in this course we’ve spent time looking at our dreams and goals for the year and at making time and space for rest in the midst of chronic busyness and overwhelm. Now that we have those in place, this week is where the rubber hits the road to make small, specific changes in our everyday habits that can pay off in big ways.

Once you’ve listened to this week’s podcast, be sure to download this week’s handouts and check out any of the links below that interest you, then use this week’s assignments to set new habits.

Got Questions? Visit your dashboard.



How to Get the Most Out of Fresh Start

Listen to the audio in each week’s module FIRST, then use the worksheets and other downloads to think, sketch, and plan. This will help you make the best strides forward and will bring the most encouragement and inspiration.


Time Markers:

  • The Sleep section begins at 3:01.
  • The Sugar section begins at 13:20.
  • The Detox section begins at 22:53.
  • The Real Food section begins at 33:15.
  • The Exercise section begins at 40:24.

Tasks & Healthy Tips to Try This Week

This course is to help you feel reinvigorated and confident in your everyday life. Thus, this week there’s no checklist, but these tasks are simply ideas to help you make simple changes that can make a big difference in how you feel every day.


If you have trouble getting to bed on time: Name a realistic bedtime for yourself, then plan out the two hours before that time each evening to see what will need to happen in order to get to bed on-time each night for the next week. Be sure to include 10-20 minutes to just sit and unwind, as described in this week’s podcast. See if you can get be in bed by your chosen time at least 5 times in the next week.

If you struggle with going to sleep or getting back to sleep: Make a plan for the next time you have trouble sleeping. Come up with a joyful setting you’ll want to go in your mind and think of a story you may want to explore while you’re laying awake. Remind yourself to focus on rest and relaxation, not sleep.


First, seek to avoid added fructose (or at least become aware of how often you eat it). Read every label of food you use or eat throughout the week, noting if it has high fructose corn syrup, fructose, or sugar (which is half fructose) listed on the label. If you can’t bring yourself to do without that food throughout the week, at least make note of how many foods you commonly eat that contain fructose.

Second, try new ways to pare back your sugar intake. Look for ways to skip sugar in your everyday routines. If you typically eat toast and jam in the morning, try whole grain toast with avocado or coconut butter. If you like sugar in your coffee, try it black or with cream – or if that sounds like an abomination, try adding just a few drops of a non-sweet flavoring, such as vanilla extract or mint extract or liquid stevia.

Third, add fat to your diet. Avocados, coconut oil, olive oil, cream, coconut cream, and even bacon and butter are great sources to give your body whole food for fuel while also cutting your sugar cravings.


If you feel it is safe to do so (e.g. you’re not breastfeeding, you don’t have a chronic illness, etc), try a gentle detox. Perhaps use clay in a relaxing foot bath. Start your day by dry brushing. Enjoy a refreshing detox juice in the mid-afternoon. Drink a cup of green tea each night before bed. Aim to drink plenty of water and track how much you drink. Choose just one or two, or try different detoxes through the week.


Go out of your way to find 30 minutes each day this week to set aside for physical activity. Go for a walk, take a bike ride, play with your kids, sign up for a dance class – anything! Just make it a priority and at the end of the week, examine how you feel.


Any change starts by taking action…. even just one small step

How to Skin Brush

Juice recipes for detoxification


If you’d like to get more ideas or dig deeper, here are a few links and resources that you might enjoy.


The Dirty Dozen and The Clean Fifteen – Environmental Working Group’s foods that are (and are not) important to buy organic

The Fake Food You Don’t Know You’re Eating (Part 1)

The Fake Food You Don’t Know You’re Eating (Part 2)

A Step-by-Step Guide to Dry Skin Brushing

In addition to getting out and about for a walk, a bike ride, or playing with your kids, here are a few at-home work-out programs that have free trials or free videos to watch, so you can get a feel for the program before you decide it’s right for you.

If there’s another program you think should be added to this list, just let me know by e-mailing me at!