​Wellness Blogs 

weigh the banana WEIGH THE BANANA The Importance of Knowing Weigh the banana. Yep. I said it. Put the banana on the food scale. Because one of the simplest things you can do when you're trying to lose weight—or maintain the weight you've worked hard to lose—is know how much you're actually eating. Not guess. Not eyeball. Not assume. Know. And before anyone thinks I've declared war on bananas, let me be clear: This isn't really about the banana. It's about awareness. “ZERO” DO

Make your Bed Make Your Bed: The Art of Starting Your Day Successfully How doing one small thing can set you up for success Make your bed. That's it. That's my groundbreaking health and wellness advice for today. 😂 Okay, maybe there's a little more to it than that. When we talk about improving our health, we tend to go BIG. We're going to start exercising five days a week. We're going to meal prep every Sunday. We're going to drink all the water, eat all the protein, get eig

Pause 💜 THE POWER OF PAUSING Sometimes the healthiest thing you can do is absolutely nothing. For a minute, anyway! When was the last time you simply paused? Not because your phone died, your internet went down or you were waiting for the microwave to finish. I mean intentionally PAUSED. Stopped what you were doing. Took a breath. Checked in with yourself. Maybe even asked yourself what you actually needed at that moment. We live in a world that encourages us to keep going.

Fall Produce Fall Produce: Eating With the Season There is something about fall that makes food feel different. The weather cools down, the slow cooker comes back out, soups start sounding good again, and suddenly apples, squash and roasted vegetables are everywhere. And I am here for it! Eating seasonally doesn't mean you have to completely change how you eat or only buy produce grown down the street. It simply gives us an opportunity to change things up, add variety and tak

Whites Vs Whole Grains Limit Your Whites: It's Not About the Color of Your Food Power of 13 #12: Limit Your Whites — Sugar, Salt, Rice, Flour and Pasta When I wrote The Power of 13, number 12 was simple: Limit your whites. But I want to make something very clear. I didn't say eliminate your whites. And I definitely didn't say don't eat white foods. Cauliflower is white. Onions are white. Garlic is white. Potatoes are white. Greek yogurt and cottage cheese are white. There are

Protein Protein: More Than a Number to Hit Lead With Protein—and Build Around That! This week, I am starting a higher-protein, lower-carb way of eating, and I am putting my energy into being very intentional about what I put in my mouth. I am weighing and measuring my portions. I am tracking everything—the bites, licks and tastes included! Why? Because it's time. I have set a goal. I have made a plan. And now it's time to follow through. And here's something I think is import

Build a sustainable wellness routine by adopting manageable habits (Power of 13), setting realistic goals, embracing consistency, prioritizing mindset, and seeking support for lasting health success.

Healthy fats Healthy Fats: Why Fat Isn’t the Enemy #8 in the Power of 13 is Learn about and incorporate Healthy fats each day. For years, fat was treated like the villain of nutrition. Low-fat everything filled grocery store shelves. We were told to avoid butter, skip nuts, watch the avocado and choose anything labeled “fat-free.” But here's what we know: our bodies need fat. The conversation shouldn't be about eliminating fat. It should be about understanding which fats we'r

The choice your make today...... Future You Is Watching What if the choices you make today became a love letter to the person you'll be tomorrow? The other day I caught myself thinking about the future. Not next week.Not next month.Not even next year. I found myself wondering what life might look like when I'm 75 years old. Will I still be walking? Traveling? Playing with grandkids? Getting up off the floor with ease? Carrying my own groceries? Living independently? Laughing

Build a flexible wellness routine with baseline, backup, and bounce-back plans. Use simple habits, adaptable meal prep, and support like coaching and groups for lasting, real-life success.

Intention You Don't Need More Time...You Need More Intention "I just don't have time." Have you ever said it? I have. In fact, if we're honest, most of us have used that phrase more times than we can count. "I don't have time to exercise." "I don't have time to meal prep." "I don't have time to read." "I don't have time to slow down." But one day I stopped and asked myself a hard question. Is it really a lack of time...or a lack of intention? Because the truth is, we all wake

Build sustainable health habits with Coach Paris’s Power of 13: simple fitness, habit stacking, realistic nutrition, mindset coaching, and support via accountability partners, groups, or virtual coaches.

Calendar What Does Your Calendar Say You Value? Take a moment and answer these questions. What matters most to you? Most people answer pretty quickly. "My health." "My family." "My faith." "My relationships." "My sleep." "My peace." Those are wonderful answers. Now... Open your calendar. Not the one in your head. The real one. The one on your phone. The planner on your desk. The appointments you actually keep. Because here's a truth that stopped me in my tracks one day. Your

Protein supports energy, appetite control, and muscle health, especially after 40. Incorporate protein in meals and snacks using simple planning, personalized intake, and coaching for lasting health benefits.

Stop Waiting Stop Waiting to Feel Like It "I don't feel like walking." "I don't feel like cooking." "I don't feel like tracking my food." "I don't feel like going to bed early." Sound familiar? If you're waiting until you feel like it, you may be waiting a very long time. Here's something I want you to hear today... Nobody feels like it every day. Not me. Not your neighbor. Not the person who seems to have it all together. Not the person who has lost 100 pounds. Not the marat

The Power of 13 promotes building small, manageable habits for sustainable wellness, emphasizing consistency, personalized plans, accountability coaching, and virtual support for lasting health improvements.

Its not what you know It's Not What You Know... It's What You Do The other day I had one of those honest conversations with myself. Not the kind where I make excuses. Not the kind where I tell myself I'm "too busy." A real conversation. I grabbed a notebook and made two columns. What I Know and What I Actually Do. It was eye-opening. I've been coaching health and wellness for more than 25 years. I've maintained a 65-pound weight loss for over two decades. I've written a book.

Turn it UP! Turn Off the TV... Turn Up the Music The Simple Change I Didn't Know I Needed A couple of weeks ago, I made one little change that has completely shifted the feeling in my home. I turned off the TV and turned on the tunes. I have always been someone who likes background noise. For years, that background noise was usually a television show I had already seen a hundred times. I wasn't really watching it. It was just...there. Then one morning I decided to start my da

Could you do more? No… Really. Are You Doing Everything You Need to Do to Lose Weight? There are days when I catch myself thinking, “I’m doing everything right. Why isn’t the scale moving?” Maybe you’ve had those thoughts too. The funny thing is, after 25 years of coaching, I know better. I know the questions to ask. I know the habits that matter. Yet every once in a while, I have to pause and take an honest look at myself. Am I really drinking enough water? Have I been as co

Choose~ Powerful Word Choose: The Most Powerful Word in Health and Wellness What is the most powerful word in health and wellness? Some people might say motivation. Others might say consistency, discipline, habits, nutrition, or exercise. I disagree. I believe the most powerful word is choose. Every single day, we are faced with hundreds of choices. We choose whether to hit the snooze button or get up and move. We choose what goes into our grocery cart. We choose whether to d