"Goals without Action Steps are just good thoughts!" -Kaha Tahi Coaching-              
 
Let's start with making space in 2020 to get to where we want to be by implementing action steps to achieve our goals by the end of the year.  Decluttering our life is a perfect place to start, let's talk about a few areas:
 
Declutter our Environment

Studies show that excess physical clutter, clutters the mind!

By picking 3 areas in your physical environment that need clearing, writing them down and working on one at a time will allow you to slowly declutter your physical environment.

IDEAS of areas to be cleared:
•Clearing off your desk- of paper piles, receipts, bills, anything that needs to be filed.
•Removing piles of magazines, papers or projects from your office or closet floor.
•Removing piles of stuff from your bookshelves and making sure your books, photos and Knick knacks are neatly and attractively arranged. 
•Unsubscribing from at least 5 electronic newsletters that you never seem to find time to read.
•Cleaning out your inbox of clutter and any messages older than two months.
•Cleaning out a drawer in your kitchen or bathroom.

The key here is make it manageable- If your desk is so crazy then pick one pile to take care of.

Managing our Social Circle
 
When it comes to our Social Circle, positive interactions are key to increase happiness and pushing forward.  Here are four areas to consider when focusing on our social circle:

1.  Spending time daily with people who think big and take consistent action.
2. If people around you speak negatively or gossip, ask them not to in your presence.
3. Seek out and make a new friend of someone who is in a higher income bracket, who inspires you to leap forward, and/or who already has the success you want.
4. Think of someone who drives you nuts and ask yourself “What do I need right now to help ME feel happy, relaxed, and fulfilled.”

Shifting these areas of our our social circle increases our happiness, our success, and allows for positive space within us!! 
 
Debunking the mentality around money

Most people want to create some kind of financial freedom.  We can't do that by ignoring money or pretending it doesn't matter.  So the idea with clearing clutter in this area of your life is what signal are you sending to the Universe about how you value money and how you value your time.  This is a time to self authorize.

Four areas to look at for clearing clutter around money are:

1. Bring all money owed to you up to date
2. Use all your gift cards
3. Gather all your loose change and put it towards debt or into savings.
4. Clean out your wallet and organize it; of you notice it is falling apart, go get yourself a new one.

Allowing for Spiritual space

Oftentimes we think we have to do it all on our own; this is so far from the truth!  Think about what you have done around clearing the clutter these past few days and why you want the goals you set for yourself.  Now, take it to your higher power through prayer, talking, reflecting, or meditating.

As a result, you will feel a level of confidence that you may not be able to access with your logical mind.  Once you are aligned, begin taking small action steps.  Simply taking one action step each day towards your dream is incredibly powerful.  Trust that you are exactly where you need to be and take spiritual aligned action steps every day. 

Adding on to the spiritual guidance of a higher being, finding an accountability partner is another way to find kaha tahi (strength together) and achieve follow through.

 
Remember: Circumstances might be outside of our control, but choices are ours!!

Goals without Action Steps are simply good thoughts;
so let’s Take Action and make things happen in 2020

KAHA TAHI = Strength Together

 Remember the feelings of excitement, energy, and joy you felt as a child on Christmas morning? Our Kaha Tahi team did an incredible Challenge this month with tools, motivation, and activities to create these feelings through better health and well-being through the Holidays and into 2020!
 
Here are a few highlights to implement.
 
Day 1: Healthy Choices are up to you!
In life, use curiosity not judgment!  Give yourself permission to do or not do something! Process choices, be intentional, and then CHOOSE! Circumstances might outside of our control, but choices are ours!
-Jamie Carrier-
Certified Health and Ecotherapy Coach with Kaha Tahi Coaching

Day 2: Walking gives me energy
One way to start your day is by walking. Not only does it jumpstart your metabolism, but increases your energy, boosts your serotonin levels (creating more happiness), and helps you be more productive throughout your day.
-Aubrey Yoachum-
Certified Nutritionist and Movement Coach with Running with Aub
 
Day 3: Habits Make or Break Us!
We all have habits.  Some are health promoting and some are health destroying.  Habits are not just behaviors but part of who we are. When we decide to BREAK a habit, it is important to replace it with a new healthy habit; when we want to create a NEW habit, it's important to create a plan and do it as often and consistently as possible.
-Heidi Hills-
Certified Health and Life Coach with Kaha Tahi Coaching

Day 4: Breathing Calms Your Soul!
Breathing comes naturally.  Our bodies miraculously breath in the oxygen you need, to work, and expel the toxins you don't need in beautiful harmony with the natural world.  You can maximize this natural process to increase wellness and decrease stress, and prevent dis-ease.
-Sarah Roberts-
Certified Yoga Instructor and Educator with MySoulsongs

Day 5: STUFF is just STUFF!
Is your stuff "magic"?  No!  Being able to separate stuff from emotion allows you to have healthier connections to stuff.  You can use stuff to remind you TO BE the "magic" in your own space.  Once you have your headspace in order, then it is so much easier to get rid of the things that aren't "magical" in order to make way for the important things that help remind us, to be who you want to be and be aware of what is going on in your mind.  Own your life instead of being owned by STUFF!
-Ashley Stuart-
Professional Organizer with Rethink Clutter

Day 6:  Your Body Needs Attention!
Your body is not here to torcher you, your body is communicating with you!  If you listen to your body whisper, you wont have to hear it scream.  Find movement that is playful for your body.  George Bernard Shaw says, "[You] don't stop playing because [you] get old, [you] get old because [you] stop playing."
-Joleen Cullens-
Certified Massage Therapist and Doula with The Healing Tree

Day 7: You are What You Believe!
"I am" statments can be a positve or a negative reflection of our self worth depending on what you put after it.  You can create empowering or destructive statements that shape your core beliefs.  You choose what you become, that is not determined by circumstances.
-Brittany Pacini-
Leadership Coach and Mindset Expert
Specializing in Positive Psychology with KAHA TAHI

Day 8:  Relationships are Key!
One simple way to increase your overall health is to strengthen healthy relationships.
-Amee Wright-
Author and Preschool Teacher

Day 9: Eat Your Fruits and Veggies!
Breakfast can be rushed or forgotten.  One way to get a healthy breakfast in is to prep the night before; that way you have an easy grab and go breakfast.  A simple way to add more veggies into your meal is to dice up dark leafy greens (kale, spinach, swiss chard, etc) and add them to your meal like a seasoning.  Remember, a little goes a long way.
-Jennifer Bambrick-
Certified Nutrition Coach and CrossFit Trainer with Thrive on the Basics

Day 10:  Your Past does NOT Define You!
When someone asks why you have certain tendencies or personality traits, do you ever find yourself responding that it is just the way you were born?  It's just who you are?  You have a unique personality that is changeable.  You do not have to slap a label on yourself, you have the ability to change and become who you want to be.
-Emmalou Penrod-
Certified Hypnotherapist with Hypnosis for Motivation

​Day 11:  Pictures Bring You Joy!
When it comes to pictures, add ones into your environment that bring you joy!
-Erin Sine-
Master of Photography with KAHA TAHI

Day 12: Beauty is All Around You!
Bringing the outside world in, connecting to nature, understanding our connection to the natural world, to the power of the beauty within us and around use every day helps create a harmonious and healthier life.  Life is full of beauty through nature, family, friends, simple pleasures in life, God's love and so much more.  Remember the value in three super vitamins:

1. Vitamin N = Nature
2. Vitamin FA = Fresh Air
3. Vitamin S = Sunshine

-Heidi Hills and Jamie Carrier with Kaha Tahi Coaching-

                                     Merry Christmas and Happy New Year from YOUR KAHA TAHI team!
 
         "Circumstances might be outside of our control, but choices are ours!"  KAHA TAHI = Strength Together!

Jess has been a professional photographer for over 20 years now. As a small business owner herself, Jess understands the struggles that come with the daily grind. She brings fresh ideas, plus her many years of knowledge and experience to the table to make things happen, and to help ease your work load.
Her love for photography, and for helping others come together perfectly in the form of the personal branding photography services she offers.
Jess lives with her family in Utah County, Utah and provides her services to small business owners and entrepreneurs statewide. JWilson Pix

What is the difference between emotional hunger and physical hunger?
 
Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs. 
 
Examples of emotional hunger (FEELINGS): 
 
● Eating for comfort or out of loneliness or sadness
● Eating from boredom 
● Eating to try to soothe anxious or depressed feelings
● Eating to fill an aching heart
 
Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full. 
 
Examples of physical hunger (SENSATIONS): 
 
● Stomach growls and gets that hollow hungry sensation
● Body feels weak and energy goes down
● Blood sugar gets low and you feel shaky
● You feel lightheaded or faint
 
So what will learning to listen to my body do for me? It will free you from being a slave to food! 
 
What that means for you is that you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.  

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment. 
 
By doing so, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.
 
Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game! 
 
How do I play the Hunger Game? 
 
Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant! 
 
Here’s how you play the Hunger Game:   
● See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game
● Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal ● Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize completion of the meal
 
So what do you do now?   In our health coaching practice, we help clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy. 
 
If you think you may be engaging in emotional eating and you don’t know how to change it, we would love to help!

​Kaha Tahi Coaching

Your Kaha Tahi Team here to let you in on six sensuality secrets that will give you more pleasure from your food!

But first, why am I talking about eating and sensuality in the same sentence?

Aha! You have asked the right question.

Researchers have estimated that as much as 30-40% of our digestive response to a meal is due to the Cephalic Phase Digestive Response or CPDR.

So what exactly is CPDR and why is it important?

Excellent question and here’s why:

CPDR simply put means that the thought, sight and smell of food stimulates gastric secretions to prepare for the digestion of food even before you have taken your first bite and that much of the pleasure of eating is derived from this anticipation.

The way your brain works is that it must experience this pleasure and satisfaction from the thought of food even before eating in order to signal to your body to stimulate digestive juices.

BUT if you eat too fast or absentmindedly, your brain will interpret this unsatisfying experience as hunger. So even if you’ve just wolfed down a huge meal, you may still feel hungry!

So no more shoving fork-loads of unidentifiable mounds into your mouth while watching mind-numbing TV or eating yesterday’s lousy leftovers while on Facebook. The point is to give your undivided attention to the food on your plate and you will be amazed at the results!

So what will eating sensually actually do for me?

Basically, the more AWARENESS and PRESENCE you bring to each meal, the LESS you’ll need to eat. AND the less AWARENESS and PRESENCE you bring to each meal, the MORE you’ll need to eat.

For example:

If you’re so busy gobbling down chips that by the time you get to the crumbs at the bottom of the bag you can’t even remember what flavor they were, then you’re foregoing 30-40% of your digestive power, decreasing nutrient absorption and slowing down your metabolism.

Plus because of CPDR your brain still WANTS to eat because it craves the full sensual experience of eating.

So if you aren’t engaging CDPR, the brain registers HUNGER, saying “Wait! I didn’t eat! I want more!”— even if you’ve eaten an entire bag of chips!

How do I eat sensually?

1. Sight: Savor the colors of your food, the beauty of what’s come from the earth, the rain and the
sun.

2. Smell: Bring the food up to your nose as if you’ve never smelled it before and inhale.

3. Touch: What’s the texture of your food? Of your utensils? Of the napkin on your lap?

4. Environment: What environment are you creating for yourself when you eat? Candles or fluorescent light? Special china or paper plates? A crystal goblet or plastic cup?

5. Texture: Chew your food about 30 times per bite and notice the texture of the food...let yourself breathe while chewing.

6. Pamper Yourself: You may be wondering who are you to pamper yourself? And I ask you: who are you NOT to pamper yourself? So buy that special ingredient to make your meal extra tasty like truffle oil to spruce up your salad or high quality dark chocolate for dessert!
 
What do I do now?

Our Kaha Tahi Health Coaches help clients identify their favorite ways to implement sensual eating daily!

If you think you may be one of those people who has been shoving down food just to feel full and want to get more pleasure out of eating, then contact us (Click HERE to email us) for a FREE Discovery Session to see how we can help improve your overall health & see who would be the best match for you!

You’ve got this & we’re here to help!
Kaha Tahi means: Strength Together!
www.kahatahi.com

Multiple Sclerosis (MS) is an unpredictable Autoimmune condition where the immune system attacks the bodies nerves, resulting in nerve damage and disrupted communication between the brain and body. MS affects more than 2 million individuals world wide and currently has no cure.

Sarah Merrill Roberts, with MySoulsongs, and one of Kaha Tahi’s Board members, is an MS warrior who uses Yoga and meditation to combat and help herself & others find relief from life’s difficult moments. Her mission is not only to advocate for those who need support, but to help them find stress and wellness management, and provide tools for a healthier more fulfilling life. As part of this mission, Sarah participates in and helps with Walk MS. 

Whether you personally know an MS Warrior or want to help support Sarah, a member of our Kaha Tahi community, we would like to extend the following opportunity for you to make a difference in the fight against MS by reading her message below and contributing to a great cause! Each $ donated makes a daily impact to the millions of lives fighting this horrible condition. Thank you in advance for your support, we appreciate you!

Dear Friend,

Step by step and dollar by dollar, Walk MS is changing lives and I am personally so thankful to all of the good people who support me & other MS Warriors; it makes a difference in our lives daily. 

My passion in this, gives me a desire to make a difference too. That's why I have registered for Walk MS and why I'm asking for your support. Please consider doing one to three simple things:

-Donate to our fundraising efforts
-Join our team on the 14th of September 2019, in person or virtually, as we walk for the Northern Utah Walk MS at Lorrin Farr Park in Ogden, UT (registration opens at 9am).
-Forward this email to others open to helping us raise money to find a cure for MS and create awareness. 

Our fundraising drives groundbreaking research, provides life-changing services and guarantees a supportive community for those who need it most. Together, we will help create a world free of MS. 

Your support means more than you know.

Click here to visit my personal page:
Personal page link for Walk MS

Click here to view the team page for Something that Matters:
Team page link for Walk MS

Thank you,
Sarah Roberts and your Kaha Tahi Board

Wheatgrass is a superfood because of its powerful concentrated liquid nutrient content. What this means is that drinking just 2 ounces of wheatgrass has the same nutrient value as 5 pounds of organic raw vegetables!

It pumps your body with high doses of essential vitamins, nutrients, enzymes and antioxidants to keep you feeling your healthiest and most alive; it also detoxes your liver and blood.

A shot of wheatgrass at your local healthy juice bar or growing your own & juicing it is one of the best energy boosts you can find on the go!
So what exactly will this superfood do for me?
Well, let’s see... wheatgrass has more Vitamin A than carrots and more Vitamin C than oranges as well as all the B Vitamins and magnesium, phosphorous, potassium and sodium to name a few.
It helps to detoxify and rid the body of heavy metals and other toxins in your organs and tissue.
And because it is so high in chlorophyll, which is a highly concentrated version of the sun’s energy, it’s like injecting yourself with golden liquid sunshine, except... it’s green.
Is wheatgrass gluten-free if it’s called “wheatgrass”?
Yes it is! Because the juice is extracted from wheatgrass sprouts before the wheat seed begins to form, it is considered gluten-free*!
 * Be sure your wheatgrass was produced in a gluten-free facility.


Our clients find that drinking wheatgrass a few times a week helps to:

● Cleanse your body of toxins leaving you feeling lighter and healthier

● Speeds up slow digestion

● Regulates blood sugar levels and stabilizes your energy

● Eases gastrointestinal inflammation

● Neutralizes environmental pollutants in the body

● Cleanses the body of heavy metals

● Protects from carcinogens

● Floods the body with Vitamins A, B and C
How do I get this magic superfood into my diet?
You can buy wheatgrass in either a powder or liquid form—whichever best suits your needs.

1. Local juice bars such as Jamba Juice sell it already juiced up—go for the double shot (approximately 2 oz.)

2. Buy frozen wheatgrass cubes and add two to three cubes in a blender with a splash of tangerine or orange juice. Blend until smooth.

3. Buy wheatgrass seeds from a health food store to sprout by yourself! Here’s how:
Soak your hard winter wheat seed (also called wheat berries) overnight (8 to 12 hours). Sprout the seed in a jar for the next 16 to 24 hours, rinsing the seed well three times a day. After a very short “tail” is visible, plant the seed on top of the soil. Basic potting mix or topsoil will work fine.
What do I do now?
In our health coaching practice, I help clients upgrade the level of nutrients in their diets.... and in their lifestyles!

Set up your 1-1 today and see how to add superfoods to your diet every day.

You’ve got this, 
Jamie Carrier :)
Kaha Tahi Coaching
simply eautifulwithjmi@gmail.com