Tag Archives: habits

Can you imagine your life without caffeine?

Can you imagine your life without caffeine?

If you asked me this six weeks ago I would have answered with a resounding NO. I am no different than you. I have good days and bad days. I struggle with achieving and maintaining optimal well-being when it comes to nutrition, and I am a health coach.

I have recently achieved success in kicking my caffeine habit and want to support you in doing the same. For full disclosure, I have to tell you that this is my third time and it is a charmer!!

This caffeine release does not have to be forever. I am inviting you to explore the option of resetting your body by releasing caffeine from your daily grind for seven days.

Sounds crazy right? If you aren’t sure, if this is right for you, let me shed some light on what may be going on in your body now with the use of caffeine.

Caffeine is processed through the liver and takes between five and seven hours to eliminate and is a stimulant to the central nervous system. Limited evidence suggests caffeine may reduce the risk of: Parkinson’s disease, liver disease, colorectal cancer, type 2 diabetes, and dementia. Although, I am not suggesting you go out and start drinking it for these possible benefits if you are not already. Source: Web MD- http://wb.md/1QQHh1e

Doesn’t seem like a big deal right? Well, for a lot of people it’s not. But when you pile on the physiological effects of chronic stress that most people are living with, this is when people start to become more sensitive to its effects.

If you answer yes to three or more of the following questions, you may want to consider abstaining from caffeine for a short time.

  • are you exhausted all the time?
  • do you need caffeine to get going in the morning?
  • do you need something to help you unwind at night, like medication or alcohol
  • do you crave sugar or carbs?
  • do you feel anxious or on edge?
  • are your bowel patterns irregular?

Here’s the skinny. The choices that we make about what we eat and drink have the potential for two outcomes: to heal or to harm. The potential effects are completely dependent on your own bio-individuality.

In other words, a food that brings you to your knees with abdominal pain may help me flourish. As humans we are constantly seeking pleasure in an effort to avoid pain. It may feel quite pleasurable to get that quick boost of energy and the ability to have laser sharp focus after those first few sips of our morning cup of joe, but is it worth the pain of that slump in the afternoon when we are so lethargic we need another cup of coffee to keep going? I am going with no!

So, you may be someone who is not affected by caffeine in a negative way. I never thought much of my daily coffee habit that I have had for over twenty years.

Until I starting thinking about how it may be impacting my health, specifically my waistline and my energy level. I feel lately like I have been on a treadmill that has no STOP button and my jeans are tight in the waist. Bad combo!

Here’s the real issue. I don’t drink my coffee black. It’s more like, I’ll have a little coffee with my sugar and cream! Over the last six months my coffee habit has taken a bit of a turn. I went from brewing my favorite coffee at home, frothing my cream and having the chocolate covered espresso bean on top to stopping by the local coffee shop and ordering a mocha. Every single day.

Not only was it bad for my waistline, but I was spending $30+ a week on that fancy cup of joe! But wait, it gets worse! I started going to the coffee shop on my lunch break for the free wi-fi and was ordering another mocha!

No wonder my waist started to expand! My habit had become an addiction. I would start to get a headache by lunchtime if I did not imbibe in my coffee habit. The more I drank, the more I wanted.

Then it happened. I got sick of feeling bloated, my jeans being tight in the waist, and having cystic and tender breasts. My breaking point was at work when I bent over and my jeans ripped! I knew these were all signs pointing towards letting go of my sugar-laden coffee habit.

This is important to note. We are constantly receiving signs from our bodies and the universe about our actions. It is when we tune into those signs and signals that can mean the difference between illness and wellness.

Maybe I would not have the same results if I drank straight up black coffee? But I wouldn’t do that. I need it full of sugar and cream or not at all.

I reached the point of wanting to feel better. Drinking this much caffeine and sugar was wreaking havoc on my body and mind. So, I stopped cold turkey. This is the third time I have done this. This time it has been so easy. I think it’s because my body so craved the chance to heal and reset.

In just six days without coffee, I have noticed:

  • Breast tissue that is free of cysts and is no longer tender.
  • I have not had to take melatonin in order to fall or stay asleep.
  • I am not craving sugar and carbs like I was before.
  • I am eating way healthier at every meal.
  • I have more energy.
  • I am uber proud of myself and empowered to keep up healthy habits that nurture my body, mind, and spirit.
  • I don’t get such a spike in my heart rate when I climb the stairs at work.
  • I don’t feel bloated and my tummy is flatter.
  • I have a more regular bowel pattern.
  • I feel more at ease.

Similar to some relationships, you have no idea how something impacts your well-being until you are without it! Most people do not make behavior changes until they are forced. I have seen it in my nursing career. I promote noticing things before they turn into full blown medical emergencies, such as heart attacks, strokes, and cancer. We know intuitively on some level that we need to change. However, knowing and doing are very different.

That is where I come in. I love nothing more than to support others in living into their optimal energetic state in mind, body, and soul.

So, If you would like to join my Release Caffeine Campaign, join by saying yes in the comments below and send me permission at [email protected] to include you in my private Facebook group.

I will support you in releasing caffeine for seven days. It will be fun and you won’t believe how good you feel after seven days. Who knows, you may feel so good that you don’t drink it again? But there’s only one way to find out!!

Is caffeine something that you want to release for 7 days? Maybe you hate coffee, but are a Diet soda junkie? I have a secret mission to have all women get off of this. What it is doing to your bones and endocrine system is scary.

There is nothing better than feeling good. Trying to establish new habits can be hard, but not if you have support along the way.

The fun begins Monday, February 22nd. See you there.

Until then, start to notice how you feel after caffeine,



My Experiment with JOY, in 21 Days

I recently committed myself to an experiment of focusing on creating joy. It went like this, for twenty one days every morning when I woke up I smiled at myself and made a joyful connection with my soul as I looked at myself in the mirror.

I also made an effort to smile throughout my day; especially if I was not experiencing joy.

I also made an effort to see how many people I could get to smile back at me when I was out and about. I captured my experience on periscope. You can check out the episodes on www.katch.me  by searching my handle, “endoverwhelmnow” or check out one of the episodes by clicking here watch now.

Joy is a natural state of being, but one that is not very familiar to most of us. In fact, I would venture to say that a more familiar experience for most of us is a state of struggle, not joy.

I enjoy sharing simple actions that enhance the quality and awesome factor in life.

Life is too short to not be creating our own magic. 

I did not know what to expect from my commitment, but was pleasantly surprised by the gift that it revealed to me. Here is what committing to joy through the simple act of a smile showed me:

  • Joy is our true nature.
  • Simple things can create the most profound experience.
  • Paying attention and being aware of simple things reveal treasures.
  • The more you practice, the easier it gets.
  • Focusing on joy naturally shifts your energy to ease and contentment from the inside out.
  • Practice makes progress.
  • Smiling is contagious.
  • What we seek is also seeking us.
  • Where we place our intention, energy flows.
  • Everything is easier when you smile.
  • It takes fewer muscles to smile than it does to frown.
  • Smiling at your own soul is extremely healing.
  • When you tell the universe what you want, it will be provided to you in spades.
  • On the days I did not feel like smiling, I did it anyway, and it always made me feel better.
  • There are so many people walking the planet who are suffering and not smiling.
  • With a little encouragement, we can help lift ourselves and others up.
  • Turning the corners of the mouth up into a smile changes the body chemistry, in a good way.
  • The body is seeking signals from your mind. Smiling can help create positive thoughts, thereby, helping you create positive experiences.
  • Smiling at yourself provides a glimpse into your soul.
  • When you smile, your heart opens a little wider.
  • When you smile, it gives others the invitation to do the same.
  • It is near impossible to smile and be crabby at the same time.
  • Smiling is good for your health.
  • If you want free, guaranteed inner and outer beauty, smile.

This experiment showed me how simple it is to shift my energy once I make the commitment and intention to do so.  Once you commit, the universe lines up to help you create your desire. I know that I can create whatever it is that I want in life. You too are a creator. You can apply this experiment to anything in life, eating better, weight loss, happiness, connecting with others. 

Create your own change:

  1. Decide what you want to create.
  2. Set the intention to focus on that one thing for 21 days.
  3. Act on your intention for 21 days.
  4. Record the process in a journal or video to keep you accountable.
  5. Share your experience with others.
  6. Reflect on what you were able to create or change in your life.

How often are you currently smiling? Would you be willing to try smiling more often?

Please share your experience with joy and what tips you can share to help us cultivate more joy.

What tips can you share to encourage others to become creators in their own lives?

Wishing you a holiday season with loads of joy and abundance.



21 Days to Joy

Joy is a natural state of being, but one that is not very familiar to most of us. In fact, I would venture to say that a more familiar experience for most of us is a state of struggle, not joy. Most of us may even admit that we are not naturally, “joyful” and may only notice or experience true joy when we acquire or get something that is external in nature. For example: a new purse, a new job, a new relationship, or a a great vacation.

Let me be clear, there is nothing wrong with this, but living like this can create a lot of stress if the only way we can experience true joy is to get or acquire something. In addition, if we are relying on external sources for experiencing joy, that is not sustainable over time.

I share this from my own experience. I spent many years seeking approval and joy from external sources. One habit in particular involved the purchase of a certain type of very expensive handbag. I am talking upwards of three and four hundred dollars. I would often ask for these as birthday or Christmas gifts and occasionally I would purchase them for myself.  The joy and excitement would last about a week or so and then fade off into the wild blue yonder.

Fast forward five years and the thought of spending that much money on a bag makes me feel like wow, that was an interesting phase of my life! I am in a different place totally. I no longer seek validation from others and I know now how to create joy from within. If I had continued down the path of using expensive bags to fulfill me and bring joy into my life, I would be broke and certainly unhealthy by now.

When we learn to create joy as a familiar state of being within ourselves, we can release the old familiar pattern of struggle and all kinds of positive shifts start to show up in our lives. Where we once experienced struggle we see opportunity and growth. Where we once saw limitation we see abundance. That is where the magic lies and you start to become the creator that you were designed to be.

We are each designed to be creators.

So, I invite you to join me for 21 days to JOY in the #smilefest to create your own joy from within.

It takes 21 days to create a habit.

The simple act of turning the corner of your lips up into the shape of a smile changes your body chemistry.

It also shifts your energy and has the power to shift your mood from stress and struggle to joy and ease.

When I smile, it literally feels like my heart is lighting up. It is hard for me to feel negative or stressed when I am smiling.

The benefits of joining 21 Days to JOY:

  • it’s FREE
  • it’s FUN
  • it helps you feel FABULOUS

Check out my Facebook Page and join our community.

Join here

 Please share this with your friends and family. We all need more joy. Use hashtag #smilefest 😊#21daystojoy

Peace and smiles,


Please share your experiences below about how you create joy within.