Healthy Living, Stress Management
Lizzie Cook
3 Ways for Navigating Chaos & Finding Your ...

“What is your North Star?” Life throws us many challenges and changes, but the beauty of the changing seasons of life can be found in refining and expanding your personal North Star with each new experience. From personal stories and practical strategies for finding steadiness and clarity amidst uncertainty, I am opening up a bit more in today’s episode to emphasize the importance of mindfulness, presence, and leadership in personal and professional contexts. In today’s blog & podcast episode, I share 3 ways for navigating chaos and finding your purpose in each season of life. Through creating and recognizing the joyful moments, the power of journaling in crafting your story, and the impact of leading by example for the next generation, this episode gives you an inside look into how I practice what I teach here on Integrated Being.

3 Ways for Navigating Chaos & Finding Your Purpose In Each Season of Life
Healthy Living, Stress Management
Lizzie Cook
5 Practical Tips for Finding Joy Amidst ...

What is in your control? We all grow up believing in specific systems and institutions. As I navigate raising teenage children while caring for aging parents, I’m struck with the reality of our current culture’s changes. From resilience and transformation to the pursuit of joy amidst uncertainty, in this episode of Integrated Being I draw on insights from Ryan Holiday's Daily Stoic and Sahil Bloom's framework on wealth in 5 Types of Wealth to share five practical tips for navigating uncertainty while finding joy in everyday moments.

5 Practical Tips for Finding Joy Amidst Uncertainty
Ben Vaughn
Trust, Creativity, and Purpose: Leading Through ...

"Don't be afraid to try new things." In an increasingly chaotic world, one thing has become clear: trust is in short supply. Whether in industries like energy, technology, or even our personal lives, distrust has created roadblocks to progress, innovation, and meaningful connections. But amidst the noise and uncertainty, there is hope—and it lies in rediscovering creativity, fostering trust, and finding purpose. In today’s podcast and blog post, let’s explore how to reclaim creativity by building trust and navigating the chaos of daily life.

Trust, Creativity, and Purpose: Leading Through Chaos
Healthy Living
Ben Vaughn
Embracing the Term "Philosophy": A Love for ...

What are your New Year’s goals? As the New Year unfolds, many of us reflect on the past and set intentions for the future. But have you ever paused to explore the philosophy behind those intentions? Philosophy isn’t just for scholars; it’s about the love of wisdom and how we integrate that wisdom into our daily lives. My approach to wellness focuses on unlocking joy and creating purposeful connections between the mind, body, and spirit. In today’s blog & podcast episode, let’s dive into what embracing philosophy as a way of life looks like.

Embracing the Term "Philosophy": A Love for Wisdom and Life Learning
Healthy Living
Ben Vaughn
Ending the Year with Joy, Connection, and ...

As the end of the year approaches, we find ourselves in a whirlwind of emotions, activities… & let’s be honest, a little overconsumption. It’s a time of reflection, celebration, and connection, but it can also be an overwhelming season. This year, I’m leaning into simplifying and reconnecting with what truly matters—joy, intentionality, and presence. This week on the Integrated Being Podcast, my co-host Brianna and I discuss tips for ending the year with joy, connection, & reflection. Regardless of your current state of overwhelm, this episode will give you actionable steps and helpful little reminders to savor the moment and bring more peace to your holiday season.

Ending the Year with Joy, Connection, and Reflection
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3 Steps Daily Gratitude Practice to Feel Happier & Healthier

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3 Steps Daily Gratitude Practice to Feel Happier & Healthier

Forgiveness opens the path to greater freedom. The busier we are, and the harder we push ourselves to achieve our next big goal… & the easier it is to forget to stop and appreciate what we already have in front of us. That’s right – when you’re preoccupied by what’s to come, you fail to be grateful for what you’ve earned.

Gratitude is essential to keeping us grounded. Without gratitude, negativity can creep in. Why don’t I have what someone else has? When will I ever reach my goals? These thoughts prevent us from being grateful, and instead keep us jealous and bitter. Taking a moment each day to be grateful for everything that’s happening in your life, and everything you have will give you the positivity you need to keep moving forward.

If you’re not yet convinced, listen to the experts. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

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How to Use Free Writing to Clear Your Mind & Organize Your Busy Schedule

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How to Use Free Writing to Clear Your Mind & Organize Your Busy Schedule

Focus on what unites you with others, not what divides you. If you’re feeling overwhelmed by your never-ending to-do list and unsure how to bring more clarity to your busy life and schedule these days, then free writing may be a good option to consider. I’m sharing how I use free writing to clear my mind, de-stress my thoughts, and organize my busy schedule for a more productive and more peaceful week.

How to Find the Right Workout Routine For You

How to Find the Right Workout Routine For You

Stay focused on your personal journey.

Good exercise is one of the best, most valuable gifts we can give our body. Especially as we’re spending long days inside, taking time to move helps stimulate not only your body but your brain as well. Exercise lets you energize, de-stress and change your outlook. A renewed perspective and dose of endorphins is particularly important right now.

Everyone needs exercise. When it comes to finding exercise that’s right for you, it helps not to overthink. Doing what makes your body feel good is enough to guide you. But that doesn’t mean exercise isn’t hard work – it takes consistency, and what matters most is that you’re building the right habits. In addition to exercise, eating right and drinking enough water forms a strong and stable foundation for health. Essential oils should also be core to any exercise and diet regime.

They’re versatile enough to promote healthy activity and recovery: I use Doterra’s Deep Blue oil blend to soothe tired muscles and sore joints.

That said, everyone’s body is unique, and different forms of exercise will serve you differently. Bio-individuality is the concept that no exercise routine, diet or lifestyle is right for all people. What makes someone feel their best might make someone else too quickly fatigued; a diet that serves one person perfectly might lead to weight gain or bloating for someone else. This also means that as you change, your lifestyle might need to change with you. According to the Institute of Integrated Nutrition, factors to consider when determining what works for your bio-individuality are lifestyle, occupation, geographic area, available resources, body type, age, culture, and religion. (IIN)

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5 Steps to Setting Your Daily Schedule (& Being Able to Delegate More Effectively)

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5 Steps to Setting Your Daily Schedule (& Being Able to Delegate More Effectively)

Strive to be a better version of who you were yesterday.

A lack of clarity can kill productivity. When you don’t have a clear mind, it’s impossible to get a clear idea of what you need to get done. By taking control of your day – your routine, your goals – you can then determine what can best be done by the people around you.

Delegating isn’t easy. We’ve always heard that to have something done right, you have to do it yourself, right? But when you command your own schedule, you’re empowered to have others working toward a common goal.

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How to Create a Vision for Success & Achieve Long-Term Results

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How to Create a Vision for Success & Achieve Long-Term Results

You want it? Then make it happen! Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.” Which one do you think is going to get healthy and feel great? Yep—the one who intends it. Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!

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3 Self Care Ideas to Practice During Uncertain Times

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3 Self Care Ideas to Practice During Uncertain Times

Because all things are temporary, source your joy from the timeless center of your deeper self.

Especially in uncertain times, self-care is important. Taking steps to detoxify your life and take control of your health – in turn boosting your immune system so you feel healthy and ready to take on whatever challenges come your way – are key right now. When life feels overwhelming, carving out small moments of your day to do something for you, will help you show up for those around you.

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How to Be Happier Everyday (In 3 Easy Steps)

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What makes you smile? Laugh? Go giddy with glee? Get happier with my magic formula & recipe … For some, it’s a walk barefoot through the grass. For another, it’s a spin on a roller coaster, a solo movie date, or a perfectly ripe mango.  

So… when was the last time you did something that makes you happy? If it’s been a while, consider this: Happiness lowers stress levels, increases immune system function, and lowers your risk of disease. It also makes life easier. Here are 3 easy steps to starting being happier every day!

How to Be Happier Everyday (In 3 Easy Steps).png

How to Be Happier Everyday (In 3 Easy Steps)

 

My magic formula for daily pleasure is simple doing one pleasurable thing per day (or more!)… This is the most powerful antidote for gray, boring, or stressful days. Try these 3 easy steps to get started & boost your level of happiness right away!

STEP #1 Make an “I love” list.

Make an “I love” list and list everything that you enjoy—nothing is too small or too large. If you enjoy it, get it on the list. 

STEP #2 Take a look at how you spend your days & decide when you could fit in a little pleasure.

Take a look at how you spend your days. When could you fit in a little pleasure? Perhaps you could leave the office at lunch to walk in the park? Maybe you could play your favorite music while doing the dishes? Book yourself a massage this weekend? 

STEP #3 Repeat daily.

Repeat this process daily — or more often, as needed. 

 

Mango Cream Recipe

To get you started down the road of pleasure, give this luscious mango cream recipe a try this week!

 Prep Time: 10 minutes - Serves 4 

Ingredients:

  1. 1 mango, peeled and diced 

  2. 1/4 cup orange juice 

  3. 1 tablespoon lemon juice 

  4. 1 tablespoon agave nectar (optional) 

  5. 1 cup organic whipping cream or carton of soft tofu or large ripe banana 

Directions:

  1. Process first 4 ingredients in a blender. 

  2. Blend for 1 minute, or until pureed. 

  3. Pour puree into a medium bowl. 

  4. Beat whipping cream at medium speed with an electric mixer until soft peaks form. If using tofu or banana whir in a food processor or blender until smooth and creamy. 

  5. Fold whipped cream or tofu or banana into mango puree, using a knife to swirl in a marbled effect. 

Enjoy!

xo, Lizzie

Is Life Coaching right for you?

If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, detoxing your home, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…

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The Quickstart Guide to The Candida Diet (+ How It Can Heal Your Gut Issues)

The Quickstart Guide to The Candida Diet (+ How It Can Heal Your Gut Issues)

Developing meaningful relationships takes attention, kindness and respect.

The conversation around dieting has changed, and for the better. No matter your goals – to lose weight, to tone up or to just feel better – the focus has shifted to internal health, rather than external appearance. That’s why you may have heard so much about gut health. If you have a healthy gut, you’re a healthier you. Microbes, or the bacteria found in the gut, give you energy, clean out toxins in your body and fend off illnesses.

A healthy gut is all about balance.

The Breakfast Experiment: Is Breakfast the Most Important Meal or Not?

The Breakfast Experiment: Is Breakfast the Most Important Meal or Not?

Your mother told you breakfast was the most important meal of the day… but is it really? The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window. Hmmm…what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch.

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Feeling Too Busy? 10 Daily Habits to Prioritize Your Life As a Working Mom

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Feeling Too Busy? 10 Daily Habits to Prioritize Your Life As a Working Mom

Never lose sight of the divine in yourself and others.

"I am too busy." This has never been something I found myself saying, and now more than ever, I find myself avoiding the sentiment altogether. When I have a lot going on in my life, I turn inward to something I have been doing for 20 years.

I reflect on what my actual steps are to keep me motivated and moving forward.

3 Healthy Ways to Indulge + Enjoy Your Chocolate Cravings

3 Healthy Ways to Indulge + Enjoy Your Chocolate Cravings

Mmmmm…. Chocolate. Chocolate is the only ingredient that is its very own food group. Well, not really—but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week. Which begs the question…

Is Chocolate Good for You? The answer is both yes and no.

Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter—serotonin—in the brain. But eat the wrong kind & you’ll get loads of sugar, calories, and junky ingredients.

6 Little-Known Health Benefits of Adding Essential Oils to Your Daily Water

6 Little-Known Health Benefits of Adding Essential Oils to Your Daily Water

A new week is the perfect time to reset and take stock of your internal goals. In doing so, I’ve realized the goal I set that has helped drive the most change in my life. Sit down. Grab a glass. I hope you’re thirsty, because we’re talking about drinking more water.

Drinking water is a seemingly simple daily task, but it requires dedication and intention. I drink at least 1/2 my body weight in ounces of water daily, which isn’t something I achieved overnight. I started drinking this much water consistently 13 years ago when I looked for ways to quit drinking soda pop. My Grandma, when she was in her 80s, kept a 64 oz. polar water bottle & she told me that if I drank more water, I would crave less sugar. She gave me the water bottle, and I kept it on my work desk. It was the first healthy habit that I stuck to and it’s become much more than that to me.

Drinking water is essential to my overall health: emotional, spiritual, and physical. Water can significantly change your body. In addition to cleansing toxins, can…

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Is It Possible to Find a Work + Life Balance?

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“Work-life balance was a mistake from the start. Because we don't really want balance. We want satisfaction.” -Matthew Kelly, author Balance is a waste of time… Balance is a sticky subject among many people. We have careers, partners, children, family commitments, charity work, classes, hobbies, worship time—plus, big desires to improve our health. How can one possibly balance so many things? I’m going to let you in on a little secret here… You can’t. 

4 Steps to Finding the Secret to Work + Life Balance .png

Is It Possible to Find a Work + Life Balance?

How can one possibly balance so many things? I’m going to let you in on a little secret here… You can’t. 

Work + Life Balance: Is It A Myth?

“Harmony” is an easier goal than balance. Harmony means everything is co-existing in a spirit of cooperation. But whatever you want to call it —harmony, balance, or “fitting it all in”— there is a secret to doing more of what you want and less of what you don’t want. 

Want to hear the secret? I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life.

Ready? Okay, here’s the secret…

4 Steps to Finding the Secret to Work + Life Balance

(or Harmony, as I like to call it): 

  1. First ask yourself what isn’t serving you. What doesn’t need to be in your life? What is dragging you down? Keeping you awake at night? 

  2. Second, get rid of (or fix) the things you identified in step 1. Have you identified a few things? Now get rid of them. (Or fix them. Now.) 

  3. Third, ask yourself what you want in your life—or in this week or day? What do you want to accomplish? What do you want to do? Who do you want to be with?

  4. Lastly, focus your energy on these things you identified in step 3. Anything that doesn’t fit into this larger scheme… let it go (or learn how to say “no”). 

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be.

No balance required. 

xo, Lizzie

GET EVEN HEALTHIER!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

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Don’t forget to save this article to Pinterest for healthy living tips you can come back to again & again! Click the “share” button below or simply click the “pin it” button in the top left corner of any photo to save it.

5 Tips to Kick Portion Control Distortion + Select the Correct Serving Size

5 Tips to Kick Portion Control Distortion + Select the Correct Serving Size

v\“How much is too much?” Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products actually contain 2 or 2.5 servings per package.

Can YOU Eat Just One? Sure, you could go ahead and enjoy just half the bag, but are you really going to do that? Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

6 Simple Tips to Embrace a Positive Mindset Everyday

6 Simple Tips to Embrace a Positive Mindset Everyday

Exactly how full is your glass? Picture a big glass goblet filled to the halfway mark with water. How do you see it—half-full or half-empty? Consistently finding the glass half-empty—and the world as a difficult place— is a hallmark of negativity.

Research has found that a negative outlook can contribute to everything from depression to heart disease to lowered immune system function. It can affect sleep, weight maintenance, the quality of your relationships, your social life, and even your ability to hold a job. Now imagine what it would feel like to approach life from a place of positivity, fun, connection, health, and possibility. Sounds good, doesn’t it?

8 Types of Root Vegetables to Add to Your Plate (+ Delicious Root Vegetables Recipe)

8 Types of Root Vegetables to Add to Your Plate (+ Delicious Root Vegetables Recipe)

When you think about healthy eating, do salads and green vegetables usually come to mind? How about adding a little more variety to your plate?

Root vegetables like carrots, sweet potatoes, and turnips are a rich source of nutritious complex carbohydrates & a great way o add a healthful variety to your diet. Instead of upsetting blood sugar levels as refined sweet foods do, these power-packed root vegetables help regulate your blood sugars.

Why Eat More Root Veggies?

Long root vegetables – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers & can help improve circulation in the body. Round root vegetables – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs. Which root vegetables do you eat most? If you’re like most of the world, you probably eat carrots and potatoes the most. Here are a few other root vegetables to explore and add to your dinner plate!

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How to Use the Power of Forgiveness to Stop Unhealthy Eating

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How to Use the Power of Forgiveness to Stop Unhealthy Eating

Have you ever downed an entire package of chips, crackers, or cookies? Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted? Do you remember how you were feeling at the time? I ask because sometimes we overeat to help distract us from emotional pain.

Think about it: have you noticed that sometimes when you overeat you’re not hungry at all? What you are is lonely. Or angry. Or sad. Or resentful. Or frustrated. Or something else. What hurt are YOU holding on to?

How to Cook Beans for Easy & Healthy Meals Powered by Plant Protein

How to Cook Beans for Easy & Healthy Meals Powered by Plant Protein

“I was determined to know beans.”— Henry David Thoreau, The Bean-Field

How about you? How well do you know beans? Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories. Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.