Category Archives: Motivation

Top 5 Secrets to Optimal Health

healthy_back Black SHIRT

Some of the best tools in your kit for reclaiming your health, involve more than just changes in what you select to eat and what you choose to avoid.

5 things to keep in mind when making a plan to “Bringing Healthy Back” include:

  1. Always eat with hunger and not out of habit.
  2. Be present at every meal.
  3. Know your trigger foods.
  4. Get plenty of quality sleep.
  5. Find ways to alleviate stress.

3 Easy Steps For Big New Year’s Changes

December begins to signal a time that gets many of us geared up for the new year to come. Many of us feel the push to change our lives for the better.  For each of us, the objective or goals are quite unique and often personal.

I have to admit I totally get wrapped up in setting goals for myself and over the years, my approach has evolved.  Believe it or not, my goals don’t revolve around food or even health anymore, well at least not directly. Let me explain.

As I mentioned in my previous post “Alzheimer’s Disease: The Year After” the latter part of 2014 and much of 2015 was spent clearing out my mother’s home and sorting through massive amounts of her belongings. She held on to so much.  Receipts, catalogs, magazines, newspapers, cookbooks, you name it, she kept it. She had shelves of pots and pans yet rarely cooked. We sorted through multiple bags of clothes. At the end of the day, it all amounted to nothing.

It was from this experience, and bit of help from my studies of Buddhism, I began to learn the process of letting go.  Objects are just that, objects. They have a hold on you only if you let them. I vowed to never let the material keep a grip on me. My way may not work for everyone, but if it helps one of you, then sweet, I’m happy!

3 Steps that worked for me in 2015:

  1. Set professional and/or personal goals.
  2. Look at what is sustainable and achievable.
  3. Reevaluate often.  

For 2015, my professional as well as my personal goal was to let go of what no longer mattered in my life. Pretty vague, no?  Rather than saying I would get through all of my professional and personal belongings, I focused on only a few tasks at a time which meant I would have to revaluate often as I went. I only required myself 1 file and 1 bin per week.  If I got through more, great, if not, no biggie.

How far did I get? I downsized as much paperwork as possible.  I went through 3 packed file cabinets, 8 full drawers in all. Scanned, archived, sorted and recycled. My husband and I looked through all of the bins that remained in the basement from when we moved in about 13 years ago. Yup, 13 years! We moved about 1-2 bins per month and had donation trucks scheduled each month to force us to do it. It took the entire year, but I got through my share of mom’s belongings, by sorting and donating what she couldn’t use. I really hope many were helped by the 35 coats she held on to, most of which still had tags still on them.

What are my goals for 2016? Not quite sure of that just yet. The downsizing will surely continue. I think I am moving to scanning pictures and converting to computer scrapbooking, actually putting some fish in my office fish tank and finishing the next book.  😉

What are your goals for 2016?


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Nutrition Map Presents: Coffee Wars!

Are you serious about your morning cup of piping hot java?  Are you a brand loyal die hard that can’t fathom going anywhere else except (insert your brand) for your cup o’ joe?  Do you enjoy the gasps and stare downs you get from friends when they ask if you want anything from the café and they actually hear your order? Do you get a hearty internal giggle the more intricate your order is, or are you a straight up “light and sweet” kind of person? Let the coffee battle begin! Nutrition Map presents: Coffee Wars!

Show your support and choose your favorites by voting with your purchase. We have t-shirts in short and long sleeves as well as sweatshirts for those chilly days. Choose between:

Green bad-coffee
I am partial to this one for some pretty obvious reasons.  Click here to see my video for evidence. 
DD bad-coffee
For those of you that run on this establishment. I am partial to the Nutrition Map orange they use.


Don’t like coffee?  We have you covered! Check out our neutral and uber sexy “Bringing Healthy Back” shirt just in time for the new year!

healthy_back Black SHIRT
Get off the fad diet bandwagon and start your “forever” lifestyle just in time for 2016. Share the message and start bringing healthy back! 

Can’t decide? Buy them all for you and everyone you adore!

This project will benefit in the development of the next publication due out in 2016 geared at demystifying nutrition as it relates to health, disease prevention & management, and weight loss.  This is our way of making the world a better place in our own little way. We hope to once and for all remove the body shaming that happens in the nutrition world between the “experts” in nutrition (e.g. that diet doesn’t work, the creator of it is overweight!”) and get you on the right journey for you in your quest for health.

We will remove the labels from meal patterns.  No more of that:

  • “I can’t eat that, I am low carb” or
  • “I have to avoid that, it is too low in fat” (yes, I hear this one), or my favorite…
  • “I’m Paleo” so I cant eat that”. You know what Paleolithic man ate? Paleolithic man ate bugs my friends, bugs.  Let that one stew for a bit.

Happy voting and thanks for supporting our small business.

Click here for the StoreFront for all the shirts in Coffee Wars! 


Welcome 2013.

Usually I take the time at the end of every December to write up a blog that gears me (and my readers) up for the year to come.  I did not make any resolutions last year, and truth be told, I never do.  Rather, I embarked on a journey into self discovery and converted to a more compassionate lifestyle including my diet and behavior.

In 2012, I learned to:

  • Toss away the storybook notions I thought dictated how my life should be.  Instead, I embrace the uniqueness of how beautiful things have become no matter how tattered their appearance.
  • Accept the beauty of the hiccups and bumps I encountered in the road.  I wear my battle scars proudly!
  • Go through life knowing things are going exactly how they destined to be. There is a purpose for all I experience.

Let the journey continue and happy 2013 to all of you!

Yvonne, Nutrition Map

Copyright NutritionMap 2013
Copyright NutritionMap 2013

Let My Running Journey Finally Begin.

Running Shoes Thanks to Runner’s Haven in Randolph, NJ
Picture Copyright NutritionMap 2012

After a few bumps, hiccups and small tantrums, my running journey can commence.  Thank you runner’s havenin Randolph, New Jersey for helping me out with the right shoe. Pictured is the Brooks’ Women’s Adrenaline GTS 12.  Wish me luck and helpful advice greatly appreciated!

Not doing any exercise you say? Get it done!

Nutrition Map Offices Cardio Room
Copyright 2012

It really doesn’t matter where you exercise.  What matters is that you get it done.

It really doesnt matter what you do for exercise.  What matters is that you get it done.

It doesn’t matter how much money you have.  What matters is that you get it done.

It doesn’t matter what your gym looks like.  What matters is that you get it done.

It doesn’t matter what you do or what you listen to (although it helps).  What matters is that you get it done.

It doesn’t matter what your workout clothes look like.  What matters is that you get it done.

It doesn’t matter what the weather is like.  What matters is that you get it done.

It doesn’t matter how “badly” you ate that day.  What matters is that you get it done.

It doesn’t matter what you look like doing it.  What matters is that, wait for it. Wait for it. Get it done.

Get it? Got it? Not go and GET IT DONE!

Copyright Nutrition Map 2012