Tag Archives: health on a budget

Back to Basics Challenge Week 6: Get What You Really Want by Slowing Down

slow down

Slow. Intention. Ember

Last week, I talked about how I lost weight but what I really should have mentioned was that the weight loss was a by product of freeing myself from a neuromuscular autoimmune disease called Myasthenia Gravis. There are so many roots to disease but I truly believe that if you give the body the tools it needs to heal, it will do so. The body wants to feel good and be a healthy being. A part of my tool kit is eating more raw than not. This week, I want to share with you the other weapon that is at all of our disposal to take back our health and vibrancy: Slow down and focus your energy.

Lately, I have been walking around dropping little cheesy bombs into conversations like “Health is the spring board to our dreams.” It is true if you stop to think about it. When we feel good and when we are vibrant, we have the energy in spirit and body to go after our dreams. Plus, when you are glowing, people love to connect with you. Connecting with others in the world is the driving force of business, friendships, relationships, and more. What ever your dream is being healthy will be a part of living out that dream.

It may be seem counter intuitive to slow down to gun after what you want but I believe it is essential to your success. Slowing down and focusing your energy can create better success because you expend your energy where you need to rather than going full boar on everything.

For example, when you are eating, eat consciously and mindfully. Really stop and breath in the scents of what you are about to consume. Stop and take in the sight of all the gorgeous nutrients that will feed your body. When you chew, do it slowly and do it thoroughly. This is not hokum talk either. When you chew your food thoroughly, your body has an easier time digesting the food and, therefore, you get more nutrients out of your food. A total win!

You can apply slowing down and being mindful to most situations. When you are exercising, be present. When you are spending time with your loved ones, put down your phone and really focus your energy on them. When you are being creative, give yourself the space and time to do it with your whole heart.

Back to Basics Challenge Week 6: Slow down and be mindful

  • Chew your food at least 10 times. Some people suggest 30-100 time but a good way to know if you have done it well is that your food is totally mashed up before swallowing.
  • Take time to look at what you spend your time on. Keep what serves you and let go of what does not. This way you can focus on the things that work for you in health, love, business, and your dreams.

It is the simple switches done consistently that impact our lives. When you are mindful about your actions, you will feel more at peace. Inner peace signals your body that it is safe to heal and it is time to feel vibrant. When I am not mindful, my body tells me through fatigue, burn out, weight gain, and symptoms of my disease start popping back up. The beautiful thing is that we have the ability to take back our health.

Let me know what you do to slow down. What area is hard for you to do mindfully? Leave a comment below.






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Filed under action steps, detox, Getting Healthy on a Budget, healing

Back to Basics Challenge Week 2: Hydrate for Lasting Change


Vavavoom. Rejuvenate. Heal.

Last week was all about sleeping at the right time for the biggest bang of your snooze time. The results of sleeping by 10 pm have proven to me that the effort in building this habit is worth it. This week, I have been waking up more refreshed, my productivity has increased, and I feel good. I know that is just the beginning and that over time, my health will improve even more from deeper and more rejuvenating sleep. This week, it is time to add in the second habit that is free and fast for health and longevity: Hydration.

Drinking water is such a simple addition but, sometimes, it can feel like all you do is drink water, go to the bathroom, drink more water, go to the bathroom, and on and on the cycle goes. You might ask: Why bother? Here is a short list of many more examples of what hydration can do for you:

  • Relieve headaches
  • Relieve aches and pains in the body
  • Soften your skin
  • Reduce overall body puffiness (face, eyes, etc)
  • Prevent kidney stones
  • Flush out toxins
  • Support your detoxifying organs like your liver, kidneys, bladder, and skin
  • Rejuvenate your body
  • Bring out the youthfulness in your body
  • Support your brain function (have you ever noticed that when you are studying or doing intense mental activity, you need more water?)

Even from that short list, you can see how drinking water can up your game. Just like it is with sleep, how much water you drink and when you drink it can really impact the benefits. Lets look at the numbers when it comes to staying hydrated. Because we are made up more of water than anything else, it is essential to drink an optimum amount of water. Just to keep your body running properly, you need a minmum of 2 Litres a day. However, if you are already deeply hydrated, active, or feeling thirsty, 3-4 litres of water a day will get you off to a really good start. Check out this amazing transformation that this one writer went through by drinking 3 litres of water a day for four weeks: How Drinking 3 Liters of Water a day took 10 Years off my face by Sarah Smith

Back to Basics Challenge Week 2: Drink 3 litres of water a day

In the beginning, it may feel like all you do is go to the bathroom because your body is so excited to have the resources to do its job of flushing out gunk. Don’t fret too much. After awhile, your body will adjust to the water consumption and level out on the cleansing.

Best times to drink water:

  • First thing when you wake up, drink 2 glasses of water (optional: with lemon) to get all of your organs fired up and running for the day
  • 30 mins before meals because if you drink water too close to meal times, you can muck up your digestion. The water can dilute your digestive juices that breakdown food. So timing is important.
  • Stop drinking ample amounts of water a few hours before bed to prevent frequent night time trips to the washroom.
  • Drink water instead of snacking. Sometimes when your mind is craving a munchie, you are actually needing water. Use your discretion with this tip. Drink water first. If you are still hungry, grab a healthy snack.

Type of Water:

This is a hot topic because some people are adamant about only drinking tap water or only drinking bottled water or only drinking fresh spring water that you have sourced from a local spring. Regardless of what camp you are in, drinking water is essential. Pick your source and go for it. Some things to consider when choosing your source of water:

  • Make sure it is clean
  • The more alkaline that your water is the better because, for the most part, we are too acidic. This is a topic that we will dive into later on.
  • Make sure that the extra chemicals, bacteria, parasites and the like have been filtered out.

There are different ways to ensure these elements are being met. You can have an awesome gravity fed filtration system in your home that in the long run would be more cost effective then buying bottled water. Personally, I have a Santevia counter top water system. I fill up mason jars in the morning and carry them with me. Sometimes, people think I am drinking Moon Shine. It makes for a fun conversation.  If you are in a city with an excellent water system, you may be safe to go with tap water. Don’t stress to much about it because that defeats the purpose of the back to basics program.

Give your water some vavavoom:

  • Add sliced lemons! This will add flavour but, also, energize and alkanize your body.
  • You can spruce your water up with different fruits and herbs to create  your own “vitamin” waters. My favourite combo: Fresh mint leaves and lime wedges.

There is no replacement for water. Your teas and coffees do not count for your 3 liters a day because they do not have the same effect on your body.

Time to get hydrated!

Cheers, LR

PS: Follow the blog to get updates on the Back to Basics Challenge and leave a comment below to let me know how you are getting on with the challenge. Your tips and feedback are welcome!

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Filed under action steps, detox, Getting Healthy on a Budget, healing

Back to Basics: Health on a Budget Challenge

Back to Basics: Health on a Budget

MEEP MEEP! So excited to share with all of you a series of posts that will be under the spotlight for the next while. Last night, I was really inspired to create a blog series about getting healthy on a budget. This is a subject that is very real and dear to me because I can whole hardheartedly empathize with people that face the vicious cycle of getting sick that causes you not to work that causes you to stress about not making money that then causes you get more sick but then you don’t have enough money to do all the trendy or must-do health things to get you back to work again. AAAH! A vicious beast.

Health and money are lovers that impact each other deeply but your health is the foundation of it all. Your health is the spring board to the rest of your desires and dreams.

Lets get back to the basics! What can you do now to improve your health? I am going to challenge myself and others to add new habits every week that are simple but effective to improving your overall health.

Follow this blog to get updates on the challenge by clicking the follow button on the right the page.

Get involved and with a community of people participating in the challenge series on Facebook: Health on a Budget Community

Share your pics on social media with the hashtag: #backtobasics

I am so excited to get this started!

We will launch the first challenge Monday March 10, 2014!

Getting back to the basics,


PS: I am creating this challenge just as much for me as it is for you. It is not a straight climb to the top. And, this challenge will get me back where I need to be, too. Let’s do this together 🙂


Filed under action steps, Getting Healthy on a Budget