Lifestyle 120 - T. Kari Mitchell Nourishing News  

August 2015   

August greetings, friends!

I hope the eighth edition of Nourishing News finds you and your family well. 

There’s still a little bit of summer left before we transition to a new season.  Savor the landscape of August, and squeeze in as many outdoor activities as possible.   

You can access past blog posts, newsletters, recipes and more on the Lifestyle 120 website.  If you know someone who could benefit from our health and wellness news, please share the love and light.  Click here to visit Lifestyle 120.


De-junk Your Kitchen!

Many of you recommitted to your health this spring by detoxing your body, decluttering your environment, and releasing old attitudes.  (Click here to review March 21, 2015 blog post.)  How are things going?  Are you ready to take on a new health challenge?  In order to achieve the level of success we desire, it’s important to periodically check in with ourselves and make necessary adjustments.

Now may be a good time to reflect on your progress and identify areas that still require work.  Need a nudge?  Focus on your kitchen.  Is it begging for a freshover?  Fling open the cabinets and refrigerator and peer inside.  What’s on the shelves?  If your response is “yikes,” plan a release and increase event.

 Begin refreshing your pantry, cabinets and refrigerator this week.

Refreshing your kitchen is a huge commitment, so begin by taking one step at a time and celebrate your small successes.  The following recommendations will help get you started.



Loosen up some room for healthy expansion.  Toss or donate foods and products that are not supporting your health goals and encourage your friends and family to do the same.

Processed Foods

Begin to separate yourself from processed foods.  Yes, that includes deli meats, processed cheeses and spreads.  Processed foods are loaded with fat, sodium, sugar, preservatives and artificial additives that are difficult to pronounce.  Have you ever wondered why some processed foods have a long shelf life?  My motto is:  If you can’t read it, don’t eat it!

 Refined Starches and Other Items

Release the following items: white flour, white pasta, white rice, refined sugar and refined salt.  Remember, this is a process.  You may not be able to let go of everything suggested this week.  But slowly your shelves will begin to reflect the healthy changes.

Scan the list of ingredients on packages of chips, cookies and crackers.  An entire paragraph!  What is the purpose of all that stuff?  Preservatives and additives to enhance flavors and make the product appear more attractive.  If you were to bake your own cookies from scratch, you would only need 5-6 ingredients.  And there’s no debate whether or not these items are good for you.  Place them in the “must go” pile.

 Soda and Other Sugary Beverages

Reduce your consumption of sugar.  If you’re looking for a great resource to support your new drinking behavior, consider ordering, Sip the Garden: Fun, Easy Drinks for a Healthier Family.  Click here for more information.

 Toxic Detergents and Household Cleaning Products

Say adieu to products that are harmful to you and the environment and replace them with natural options.  What was good for grandma is still good for us.  Lemon, vinegar, baking soda and hydrogen peroxide are great alternatives for basic cleaning.  There are great commercial products on the market as well.  But before you shop, become familiar with the chemical culprits.  Click here to read the article, “Eight Household Cleaning Agents to Avoid.”

 Pots, Pans and Containers

Beware of nonstick cookware and utensils.  Replacing cookware can be costly, but when you are ready to buy new, choose safer versions, like stainless steel and cast iron.  Further, swap out plastic food storage containers for glass.



Elevate yourself to a state of wellness.  Stock your bare cupboards and empty refrigerator with whole foods and natural products.  Invite guests to your kitchen freshover.  Indulge them with delicious, nutritious refreshments and a tour of your “new” space.

Whole Foods Kitchen

• Unsalted nuts, seeds and nut butters.

• Dried beans, peas and lentils.  When purchasing canned versions, look for one-item ingredients without salt.

• Frozen fruits and vegetables with no additional ingredients.

• Fresh fruits for your counter bowl and other fresh produce stored in the fridge for snacking.

• Whole grains like quinoa, brown rice, whole grain pasta, whole grain flours and whole oats, etc.

• Fresh meats and fish.  Slice a whole roaster for sandwiches instead of using processed deli meats.

• Canned tuna and salmon packed in water.

• Agave (used sparingly), stevia and dates for alternative sweeteners.

• Healthier snack foods like air-popped popcorn.  Read the labels!

• Healthy oils like extra virgin olive oil and coconut oil, etc.

• Herbs to season foods, reducing salt intake.

Remember, you can’t accomplish this major freshover in one day.  But you can begin today.  Get on a roll and keep rolling forward for a healthier you!


How are you doing with your 2015 intentions?  Do you require support with your wellness goals?  Do you need individual assistance on restocking your kitchen cabinets and refrigerator?  Schedule a complementary breakthrough session with me this week.   Click here to schedule an appointment.



Did you know?

The dog days refer to the hottest and muggiest part of summer.  Even though the dog days officially ended on August 11, we can still get hit with a string of hot, sultry days through early September.  Avoid dehydration by drinking plenty of water and eating fresh fruits and vegetables.



Nutritious Nuggets


Marinated Greens Fennel and Pear Salad

Salad greens support your immune system and contain less than ten calories per cup so applaud yourself for eating your greens!  

However, you may be tired of the same, boring salad that you’ve been packing for lunch.  Try this fresh, yummy alternative.  Click here for recipe.




Sip the Garden 

Fall celebrations are approaching.  Gift a copy of Sip the Garden: Fun, Easy Drinks for a Healthier Family to a friend.  Click here for more information.


Sip the Garden is featured in Glancer Magazine.  

Click here to read the article.


Upcoming Events 


On September 1, I will be a guest on Voice America, a radio show. The program is called, Take Back Your Health.

On Tuesdays, beginning September 15, I will be facilitating Ageless Grace® classes at WellBeingMD, The Center for Life. 

On October 1, I will be presenting a workshop on sugar release called, Sugar Blues Revenge, at Indian Prairie Public Library. 

Click here for more details.


Future Mailings

Watch for Lifestyle 120 blog posts, Aha Moments: A Few Reflections on Wellness, throughout the month of September.


Your Space  

Do you have specific concerns?  What wellness topics would you like to see addressed in future mailings?  What are some of your biggest challenges concerning health and happiness?  Please take a moment to share your thoughts and interests by clicking on the Connect Tab.

Lifestyle 120

Consider This 

A flower needs space to grow.  Like a flower, a tight, restricted environment will keep you from flourishing.  Loosen up some space so you can breathe, grow, flourish and support your healthy lifestyle.

Love, peace and health,

T. Kari Mitchell                                                                                                                            

Certified Holistic Health and Wellness Coach


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