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The Lauren Jean Show

A weekly podcast helping you navigate the thoughts and challenges in your mind to help you finally commit to change. Guest and solo shows
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Now displaying: May, 2015

I help moms get healthy and LOVE life

May 30, 2015

Todays Self Care tip: Stop comparing yourself to others.....

 

***Please take the time to share, review and rate if this show was helpful by clicking here or if you think it can help someone else.

 

All of my shows come from a place in my heart, which mean something important to me.  Almost all of the time I speak from experience and I just want to get the word out because I know it can help you!

 

Don’t forget to subscribe and also I’d LOVE if you would support the show by joining my tribe of SCOOPERS.  Scoopers are those who get my awesome and fun stories and goodies each Sunday through their email. So please pop on over to www.laurenjeanthemommascoach.com and join us!

 

I’m am offering my Scoopers my new e-guide on “The Busy Mom’s Guide on Super Yummy Easy Meals with weight loss support on June 1st.

 

I am so excited to bring this to you! A simple but chock full of information and goodies Momma's Guide that will start you off by teaching everything you need to know from the grocery store to the kitchen and keeping it simple!

 

This FREE 75+ page printable guide will include:

·      Time and money saving tips

·      Kitchen prep and storage tips

·      Kitchen necessities and printable shopping list 

·      How to shop at the grocery store

·      Key Ingredients to ALWAYS have on hand 

·      A formula for creating simple meals

·      Lots of recipes

·      PLUS- Healthy Eating and Protein guide, Superfood Cheat Sheet, Simple Yoga and Digestion, and a complimentary 20 Minute discovery session via phone or Skype(you can pick my brain)

 

I am now offering you a chance to grab this for FREE(until June 1st) but you must be part of my tribe!  You can join me here

 

All of this is valued at $49.95

 

Need to Scoop it up first!!

 

 

Xoxo, laurenjean

May 29, 2015

EATING THE RAINBOW!

There are so many songs and jingles about this beautiful thing called a rainbow because they're amazing and beautiful—not just in the sky, but also on the dining table and in our tummies!

"Eating a rainbow" helps your body get a complete range of nutrients. – WHOLE KIDS

What exactly does eating the rainbow mean?

·      Picking lots of of different-colored whole foods throughout the day.

·      The more naturally occurring colors you munch on at each meal or snack, the better.

·      This does not mean fake food with fake colors (gummy snacks, soda, popsicles, etc.)

Connecting the Rainbow with Healthy Eating:

Did you know that fruits and veggies get their gorgeous color from naturally occurring micronutrients? 

Did you also know that these micronutrients transfer to your body when you eat them?

YES!

They provide us with powerful vitamin and phytonutrients that are essential for super health!

The Colors in the Rainbow are:

Red- apples, cherries, watermelon, strawberries, tomatoes etc.

Orange/Yellow- yellow peppers, lemons, oranges, pineapple etc.

Green- green beans, cucumbers, green peppers etc.

Blue/Purple- blueberries, blackberries, figs, eggplant, beets dark beans etc…

 

The Rainbow Dinner Game:

Step 1: Before Dinner draw a rainbow on a piece of paper and bring it to the dinner table with some scrap paper and a pencil or crayon.

Step 2: Match the foods on the table with the colors in the rainbow and then write down the missing colors.

Step 3: Make a list of foods that you could fill in the missing colors with.

Step 4: Bring to school and show your friends!

 

Other ways to incorporate the rainbow into your life:

·      Plant a garden and have the kids help and watch their food grow.

·      Keep a rainbow chart so the kids can keep track of what they eat through the week, talk about their favorites and what else they want to try.

·      Choose a color of the week and shop for as many foods that color

·      Have the family slowly fill their plates at dinner with ½ colorful veggies

Tips for us parents:

·      Add  to your shopping list whatever colors you are missing each week

·      Purchase what’s in season for peak nutrition and flavor

·      Clean fresh produce as soon as you get home and store in the fridge cut up at kids eye level so it’s easy for them to grab

·      Make cute food pictures on their plates or use skewers

·      Let them play with their food!  Make it fun!

·      Serve a weekly whole rainbow dinner

·      Add the rainbow to their lunch boxes too

·      Serve fresh yummy sweet fruit as a dessert

Fun recipes:- WHOLE FOODS

Rainbow Fruit Skewers with Yogurt Dip

1. Choose your favorite fruits (berries, pineapple, kiwi, apples, oranges, etc.) and cut them into equal-size chunks. 2. Thread them onto wooden skewers. 3. Dip 'em into nonfat vanilla yogurt or a mix of 1⁄2 cup nonfat plain yogurt with 1 teaspoon honey.

Rainbow Chili

1 zucchini, sliced
1 yellow squash, sliced
1 red bell pepper, diced
1 jalapeño pepper, minced (optional) 1 onion, diced
4 garlic cloves, minced
1 can crushed tomatoes with liquid 1 can tomato paste

1 can black beans
1 can chili beans
1 can whole kernel corn
1 tablespoon olive oil
1 tablespoon chili powder
1⁄2 teaspoon dried oregano
1⁄4 teaspoon cayenne pepper
1⁄2 teaspoon ground black pepper

LUNCH/SNACK

Eggplant Chips

1 medium eggplant, washed and sliced into @" thick rounds

sea salt

spices (optional) olive oil

1. Heat oil in a large pot over medium-high heat. Stir in zucchini, yellow squash, bell pepper, jalapeño, onions and garlic. Sauté until tender (about 5 minutes). 2. Add canned ingredients and reduce heat to a simmer. 3. Stir in spices and simmer 4560 minutes, stirring occasionally, until chili reaches desired consistency.

Source: www.todayiatearainbow.com

1. Preheat oven to 400 degrees. 2. Arrange eggplant rounds in a single layer on a large metal baking sheet. 3. Brush both sides of the eggplant lightly with olive oil. 4. Sprinkle with salt and any other spices you like. 5. Bake for 15 minutes, then check for doneness. When eggplant starts to brown on the top, flip it over and brown the other side for another 1015 minutes. Chips should be crisp and very brown when done. Tip: Try them with hummus dip!

 

Thanks so much! I appreciate you!

Please pop on over to itunes and leave rating and review

Also join the scoop and get my "Busy Mom's Guide to super, yummy easy meals when it releases monday"!

xox, laurenjean

May 26, 2015

A surprise powerful episode!  Welcome!

 

This idea just hit me as I was going through my closet cleaning and my vision board fell on me. 

 

BOOM instant idea…a vision board sharing and episode..

 

I will go through again the words that are on my board and the tools you need to create one for yourself.

 

A wonderful project to do with or without the family on a rainy day or a day you are feeling creative or just need some inspiration.

 

Some words on my board are:

 

“it’s ok to play”

 

“Happiness is like a kiss. You must share it to enjoy it”

 

We can solve our problems together.

 

Gratitude

 

Balance

 

Live Simply

 

Be the example

 

Book

 

Podcast

 

She gets what she wants

 

Focus

 

Lauren <3 Jason

 

As a family

 

“Every time you record a victory, your brain changes the goal post of what success looks like”

 

Be so good they CAN’T ignore you

 

Those are just some of my board words and phrases.

 

What you need to make your own vision Board:

 

Scrapbooking materials of any kind- stickers, embelishments, colored tape, markers, colored pencils, metallic markers, crayons, and a nice big piece of foam core or mat board, scissors, etc

 

You can use old magazines to cut out words or quote from- I used Live Happy magazine

 

This was such a FUN project!

 

Please share if you have made one or after you create yours!  Id love to see it!

 

xoxo, laurenjean

 

 

May 23, 2015

Welcome to Self-Care-Saturday where I will be providing you with one juicy tip that can help make your life a weeeee bit easier.

Ive decided to give this to you on the weekend so that you can think about it and DO IT!

 

Tip for today: Stop overthinking and give your brain a rest

 

Put aside all mom brain functions and just be..... even for 5 minutes...

 

**Please take the time to share, review and rate if this show was helpful or if you think it can help someone else.

 

 

All of my shows come from a place in my heart, which mean something important to me.  Almost all of the time I speak from experience and I just want to get the word out because I know it can help you!

 

Don’t forget to subscribe and also I’d LOVE if you would support the show by joining my tribe of SCOOPERS.  Scoopers are those who get my awesome and fun stories and goodies each Sunday through their email. So please pop on over to www.laurenjeanthemommascoach.com and join us!

 

I’m am offering my Scoopers my new e-guide on “The Busy Mom’s Guide on Super Yummy Easy Meals with weight loss support on June 1st.

 

I am so excited to bring this to you! A simple but chock full of information and goodies Momma's Guide that will start you off by teaching everything you need to know from the grocery store to the kitchen and keeping it simple!

 

This FREE 75+ page printable guide will include:

·      Time and money saving tips

·      Kitchen prep and storage tips

·      Kitchen necessities and printable shopping list 

·      How to shop at the grocery store

·      Key Ingredients to ALWAYS have on hand 

·      A formula for creating simple meals

·      Lots of recipes

·      PLUS- Healthy Eating and Protein guide, Superfood Cheat Sheet, Simple Yoga and Digestion, and a complimentary 20 Minute discovery session via phone or Skype(you can pick my brain)

 

I am now offering you a chance to grab this for FREE(until June 1st) because you are part of my tribe!

 

All of this is valued at $49.95

 

Need to Scoop it up first!!

 

Xoxo, laurenjean

 

 

May 22, 2015

Here is my SIMPLE-to-read-list of  “How Divorce Drastically Changed my Life”

 

Cause that’s how I roll-SIMPLE J

 

 

1. It taught me how to be happy and alone

 

2. It taught me that I am capable of doing ANYTHING on my own

 

3. It taught me that I am now able to create the life of my dreams for my daughter and I without any added stress

 

4. It taught me to more comfortable in my own body and to not fake happiness

 

5. It taught me how to express myself without being scared

 

6. It taught me how having less can be more fulfilling

 

7. It taught me that I AM ENOUGH

 

8. It taught me how to take risks and to learn while doing it.

 

9. It boosted my confidence

 

10.  It helped improve my money and credit situation in a major way

 

11. I saw friends and family a lot more and mended broken relationships

 

12. It taught me that I am a woman and not just a mom

 

There are many more ways that divorce was a godsend to me but I’ve listed only 12 for now J

 

***Please take the time to share, review and rate if this show was helpful or if you think it can help someone else.

 

All of my shows come from a place in my heart, which mean something important to me.  Almost all of the time I speak from experience and I just want to get the word out because I know it can help you!

 

Don’t forget to subscribe and also I’d LOVE if you would support the show by joining my tribe of SCOOPERS.  Scoopers are those who get my awesome and fun stories and goodies each Sunday through their email. So please pop on over to www.laurenjeanthemommascoach.com and join us!

 

I’m am offering my Scoopers my new e-guide on “The Busy Mom’s Guide on Super Yummy Easy Meals with weight loss support on June 1st.

 

I am so excited to bring this to you! A simple but chock full of information and goodies Momma's Guide that will start you off by teaching everything you need to know from the grocery store to the kitchen and keeping it simple!

 

This FREE 75+ page printable guide will include:

·      Time and money saving tips

·      Kitchen prep and storage tips

·      Kitchen necessities and printable shopping list

·      How to shop at the grocery store

·      Key Ingredients to ALWAYS have on hand

·      A formula for creating simple meals

·      Lots of recipes

·      PLUS- Healthy Eating and Protein guide, Superfood Cheat Sheet, Simple Yoga and Digestion, and a complimentary 20 Minute discovery session via phone or Skype(you can pick my brain)

 

I am now offering you a chance to grab this for FREE(until June 1st) because you are part of my tribe!

 

All of this is valued at $49.95

 

Need to Scoop it up first!!

 

Xoxo, laurenjean

May 15, 2015

Hey mommas!

 

Todays topic…is probiotics!

 

This word has become more and more popular in the mainstream and you find it popping up on products in the grocery stores now.

 

Today I will tell you what a probiotic is, the key benefits of probiotics, where to find a reliable source and the top probiotic foods.

 

Did you know that a healthy person should aim to get at least 5 billion bacteria delivered to their intestines on a daily basis?

 

Did you know that most people don’t get anywhere close to that and some don’t even take probiotics at all because they have no idea why they would even take probiotics?

 

Well, this is what you will learn with me today. Make sure you can concentrate through todays show so you can pick up on all the information, but if you can’t thats fine because you will find it in the show notes as well.  

 

So lets dive in!

 

 

 

Probiotics are a pathway to a happy tummy. Yup you hear that right, a happy tummy. So many of us are running around everyday with digestive issues and some of us are unaware that the symptoms we have ARE digestive issues.  

 

The digestive system is packed full of good bacteria that supports your immune system. Without this good bacteria your immune system cannot provide you with digestive support.

 

Okay now there are words that are often thrown around by people you know and even the media at times and the word probiotic just happens to be one of them which is why I chose to do a podcast on this subject.

 

I want you to stop getting the wrong information and listen up closely.

 

The word pro-biotic simply means “for life”

 

If a product claims to be a probiotic it must contain active live cultures. It must be able to live and thrive in your gut as well as replicate to create more good bacteria.

 

Did you know that there are hundreds of species of living bacteria living in your gut keeping it healthy? Yes research has identified hundreds of different species and this is super important to keep your immune system healthy.  There needs to be diversity in these species so that one particular species doesn’t take over and cause you problems

 

Not all bacteria is bad. This is a common misconception. Sometimes you may feel something kinda weird going on in your body and you know something must be wrong.

 

Did you know that taking antibiotics can kill these good bacteria? Yea! So when taking any antibiotic you need to make sure you are replacing the good bacteria that is getting killed off.

 

I can’t stress this enough, that if you or your child is taking antibiotics you should absolutely be taking a high quality probiotic.  If you don’t you can cause potential digestive issues which then can lead to any issue earlier or later in your life. 

 

 

Be aware that this is not something your doctor tells you when they are giving you a prescription so you will need to take this on yourself when you are deciding whether or not to fill the prescription.

 

Now also know that it is normal to have some bad bacteria along with the good.  Together they work together to maintain healthy gut functions.

 

How do you find a good probiotic? Sure I know you will be asking this so Ill tell you! 

 

You can find naturally occurring probiotics in some foods like yogurt(not the sugar filled ones, plain full fat yogurts are best, you can add a little raw honey, cinnamon and maybe a bunch of wild raw blueberries), kefir, raw sauerkraut, or kimchi.

 

Now you can add these into your everyday diet because they naturally contain the good guys but you should also take a supplemental probiotic as well. 

 

Why? because only a small amount will survive in the harsh environment which is your acidic stomach.

 

Now I know you are wondering what makes a good probiotic, since Ive been talking about it for so long…

 

I’m going to tell you!

 

They should be refrigerated! Why? Because they need to have a reasonable shelf life and they should be stored in a dry state.

 

It should be in a capsule so that it survives your stomach acid as it passes through the stomach to the less acidic intestines where it can grow and thrive to benefit your gut health.

 

It should contain a wide range of healthy bacteria  because only 1 type of bacteria is not enough, there must be balance like i mentioned before.

 

Think about this there is estimated to be 10 times the number of cells in your body, or around 10 trillion organisms.. thats a whole lot!  This is why a consistent dose of probiotics over time is crucial to having an impact in your gut!

 

A healthy person should be getting at least 5 billion bacteria sent to the gut daily!

 

Some key benefits of probiotics are Maintaining a healthy gut, support digestion,keep the bad bacteria from causing your problems, provides super important nutrients.

 

Some top quality probiotic foods are dark chocolate preferably 80% and higher, yogurt(no added sugar and with active live cultures), kimchi, kefir, and miso.

 

I want to thank you for listening in once again and I hop you got some great info out of today because I know its a question a lot of people have asked and others just wonder about.  Now you know!

 

Please share this episode with a loved one and if you feel like you learned something that will help you please go to iTunes and give me a rating and review to get the show out to others,

 

That would be the best kind of thank you in the world!

 

Also make sure to subscribe so that you are made aware of new episodes that are available.  Soon there will be a special Mother’s Day show so don’t miss it!

 

Love you all and talk soon!

May 9, 2015

Aloha!

This week I wanted to share something that I did, something I know is going to make someone's day, especially mom...when she receives it.

It's also something that I know would be beneficial for you to do for someone and also beneficial for yourself.

It's a love letter. Yes, a love love letter. 

A love letter can be written to anyone you love, admire, or appreciate.  

Maybe you are going through a tough time with this person and need to take yourself back to when all was wonderful. You can begin to reminisce and remember why you have this person in your life. Maybe you just want to make someone feel good, or maybe you are feeling down and by doing this will bring your spirits back up.

You don't even have to give them this letter, but you will probably reap more benefits for yourself and of course the other person will if you do.

And remember, people love to get mail. It makes them feel special. So remember that If you intend on mailing it, like I'm going to do

Sort of a therapy you can call it. 

Now I love this idea but I cannot take credit for it.  I was listening to a podcast by Chalene Johnson and she does this often. So I downloaded the template, set some quiet time and got a writin'

Below is the template you can use and its quite simple and quick..To the point 

6 Step Love Letter Template:

1. Start with why you are writing this today.

2. List 1 quality that others may not see about this person and why it is important to you. romantic love letters between spouses or partners can include physical qualities or you can mention an important character trait.

3. List 1 thing you know is important to this person. List a specific example and why you admire or love it.

4.  Recall a time in the past where you can reference the qualities mentioned in #2 or #

5. Reference something about the future(together) that has you encouraged or excited to share with them.

6. Mention one very tiny, perhaps overlooked action or behavior that makes you smile and how it makes you feel

So did this spark any interest? Im curious. 

If you are going to do this exercise 
please hit reply and tell me!

In the mean time please o please share, review and rate so I can get info to others and help improve more lives

Grab it here at iTunes 

much love, 
laurenjean

May 8, 2015

10 Ways to Increase Your Energy

 

I know there are times in the day we experience a dip in energy but we can make it better!

 

I try to keep the show notes as simple  as possible for you so here is my quick list!:

 

  1. 1.reducing or eliminating caffeine
  2. 2.drink more water
  3. 3.eat dark leafy green veggies
  4. 4.use gentle sweetness
  5. 5.get that butt moving
  6. 6.get more rest
  7. 7.evaluate the amount of animal foods you eat
  8. 8.take time for yourself
  9. 9.get in touch with your spiritual side
  10. 10.get rid of relationships that drain you, or set boundaries

I love to keep these notes simple for you cause you are a busy momma on the go but please if you likes go to the i tunes store and pop in a review and whatever star you think my show is.

Also visit my new website and check it out, leave a podcast idea for me, I would much appreciate it!!

 

thanks, laurenjean 

 

 

.

 

May 1, 2015

My favorite sweet growing up was chocolate. My favorite sweet now is Dunkin Donuts iced coffee with caramel and mocha. I notice that after I eat sugar I feel energized, then disoriented.”

 

My intention with this presentation is to permanently change your relationship with sugar.

 

What it will take is for you to be here 100% with the intention to permanently change your relationship with sugar?

 

I need you to listen and take part fully as if your life depends on it, because it does.

 

Your life will turn out completely differently when you are eating well and when you understand food because what we eat changes everything.”

 

Our food goes into our stomach and as it gets digested, it gets absorbed into our blood.

 

Our blood is what creates our cells, our tissues, our organs, even our thoughts.

 

We think differently when we eat meat than when we eat broccoli.

 

We feel differently when we drink coffee or alcohol or when we eat sugar.

 

So here's a chance to get a handle on what you eat and drink, not through willpower or discipline but by understanding what causes those crazy, uncontrollable cravings and knowing that you can reduce them naturally over time.

 

Do you know a highly active child that seems to have an endless supply of energy? The behavior of these children can be frustrating and confusing. Parents may even fear that there is something “wrong” with their child. However, high levels of activity are typical of many children! Almost every child is very active in some circumstances, and some may fit this description more frequently than others.

 

Description: C:\Users\jenniferw\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\9218MFA5\MP900431788[1].jpgThese children do not necessarily have a disorder such as Attention Deficit Hyperactivity Disorder (ADHD). It is also important to note that an inatten­tive child doesn’t necessarily have Attention Deficit Disorder (ADD), which is similar to ADHD but without hyperactivity. In many cases, diet may be a major factor in highly active children.

 

Linking sugar and other ingredients with very active behavior in children is a theory which began in the early 1970s by Dr. Benjamin Feingold. Parents who perceived that their children become more active after consuming sugar-filled foods have since furthered this theory.

 

Five easy ways to reduce sugar consumption:

1.   Swap out sugar-covered cereals with an item that has five ingredients or less – and keep sugar fewer than 10g or less.

2.   When you pack a lunch – focus on whole grains, vegetables, and fruit.

3.   Replace sugary sport drinks, soda, and juices with naturally-sweetened water, teas, or milk.

4.   Skip the ice cream and serve icy snacks like homemade fruit sorbets and frozen bananas.

5.   Switch out candies, cookies, and cakes with wholesome snacks and fruits (apples with peanut butter, peaches and plain yogurt, whole wheat crackers and cheese etc.)

 

How you can calculate your sugar consumption?

 

One small cube of sugar is equal to four grams. Grab a box of cereal, a fruit juice, or a box of cookies from your refrigerator or pantry. Find the amount of sugar in grams in this item, and divide that number by four. The number you see is the amount of sugar cubes for just one serving of that item. Most often, we consume more than one serving and those sugar cubes quickly add up. This method will allow you to see exactly how much sugar you, or the small mouths you may feed, are consuming on a daily basis.

 

Want to learn more?

1.   Recipes for kids: Have fun with healthy eating. Mayo Clinic. 2013.

2.   The Feingold Overview. Feingold Association. 2013.

3.   Smart Snacking. The Nemours Foundation. 2013.

4.   Ways to Enhance Children’s Activity & Nutrition. National Heart, Lung, and Blood Institute. 2013.

Liquid Candy. Center for Science In The Public Interest. 

 

xoxo, laurenjean

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