goal setting

Setting Intentions Daily

Setting Intentions Daily

I believe that every day we are growing and changing in different ways. When we are children we grow taller and learn new things in school and in life every day. However, when we grow up and become adults that growth in learning and in spirit doesn't stop. It is important however to create the road map for your growth in a positive direction. 

Every day I learn a few new things from a book or from podcasts. I know that if I put these things into action into my life there will be benefits. I want to share just a very small habit that I started a few days ago that will illuminate your path and the choices you make each day. It doesn't mean there won't be difficult or challenging days ahead, but when you start out with this technique it will make you stop and change course to make things a bit better. 

The other day I was listening to The Confidence Academy Podcast:  http://tcapodcast.libsyn.com/ and the host Lili was talking about one of the habits that really transformed her year in 2017. She said that each day in her journal she sets the intention for her day. She writes down the type of day that she wants to have and how she wants to feel. This sets the tone for her day. She said that if she ran into some challenges in the day she would stop and remember what she wrote as her intention for the day and that really helped her get back on track and be in a more positive place in her day. 

I have started to keep a small intentions journal of my own as a result of hearing how this worked for her and I have to say it's a great start to my day. Luckily, I received a beautiful small journal for a Christmas gift and so I decided this would be my intentions journal.  Whenever I run into problems or challenges I think of what I've written down and work hard to stay positive and on track. 

I encourage you to start this very small habit. It really only takes 1-2 minutes a day at most and it makes more of a difference than you would think. Also, I know that writing things down brings them more to the top of your mind than just simply keeping them in your head. 

Another thing I have started writing down daily and saying to myself daily is: 

"Today I am being given exactly what I need." 

I truly believe that the universe does give me what I need on a daily basis. Some days I may be frustrated that business isn't going the way I'd planned, but then when I have the extra time I feel blessed by what I was given for the day because it was exactly what I could handle and I found time to do some important tasks in the extra time I had. When we change the way we look at things we can see that we all have exactly what we need. It may not look like it or feel like it at the time, but if we look back, we can see it's the path we really needed. 

What daily habits are you trying in 2018? I'd love to hear from you! 

With lots of care & great positive intentions,


The Joyfully Balanced Diet

The Joyfully Balanced Diet

Last week I was terribly sick. This is a very rare occurrence for me, as I work so hard to stay very healthy. At the same time I realize that this illness in a way was a blessing. I had worked so hard before the holidays and the week before preparing for a new year for my business and I have noticed that I often have a hard time deciding when to stop working. I just love to get things done and achieve goals! However, there is a time where my body says: "This is enough, I'm slowing you down with this illness so that you can get the rest that you need." Ok, it really doesn't say that out loud, but it did tell me with aches and extreme fatigue.

For quite a few days I stayed in bed and drank water and herbal tea. I also didn't have much of an appetite. However, I paid attention to signs of hunger and what my body was craving. Strangely, I found myself wanting dried apricots, corn chips and applesauce (sometimes with a little bit of homemade granola on top.) Towards the end I did want some soup, chili and some other things, but I was down to the basics at the beginning. I later found out that dried apricots have a lot of iron in them. I found that I was feeling much better with eating things with more iron in them and that is what my body was searching for. 

This experience taught me a lot about the complexities of eating, nutrition and listening to how we and our bodies feel with different foods. I think everyone reacts to foods in different ways. I know that I react well to a high protein, high vegetable diet. However, I do feel the need for some grains in the form of brown rice and oats sprinkled in. These help round out my diet as do thing such as Greek yogurt and a splash of milk in my coffee. 

When I was sick there was a bright joy to those orange apricots. A joy that carried me through the day and let me know that I was going to get better and that I would have my energy back soon. At the beginning of January I experimented with a few days of a more Keto-centered approach to eating and really cut back on carbs and fruit especially. I found that I was still hungry often and that a lot of the joy of food was taken away from me. That is when I decided that I would take some things that I liked about that diet and add back in some more fruits and some grains. This has left me with a joyful balance. I will continue to experiment with my daily food choices and see what feels best to me. Food is a very joyful thing to me, but I believe it is highly personal too, and one approach doesn't work for every single person the same way. The fundamentals for me going forward are: 

3 vegetable servings a day

8 glasses of water a day

A joyful balance of high protein, brown rice, oats, lots of vegetables and fruits that I love

This feels right to me as I felt myself at the beginning of the month bewildered about what to eat (to be honest) and hungrier way more often than on my "listening/joyful" approach. I felt myself looking up different kinds of snacks instead of choosing from some great things I already had on hand. I was second-guessing myself way too often. I find that we all have lots of wisdom already in our bodies and that it is important to tap into it. That being said, studying nutrition and getting help from nutritionists has great merit as well as they can often tailor your choices especially for you. 

My final thought is that we should all experiment more and find out what foods bring our bodies the most joy in the form of health. Here's to balance and a great 2018! 

With lots of care,


My Daily Routines- Building Daily Habits that Move You Toward Your Goals!

My daily routines- Building Daily Habits that Move You Toward Your Goals!

Many times life can really seem like such a crazy juggling act, or a giant puzzle. It is sometimes the opposite of the calming, serene scene pictured above from my afternoon tea. In our minds there are so many moving pieces, so many things we want to accomplish, so many people we want to help, so many places we want to go and so many tasks we must get done in order to move forward. I still sometimes have "mind-storms" where tons of different tasks come to mind, and I find I need to quiet that storm and refocus to figure out what to do next. 

Over this step by step journey of creating The Cheery Chef, of discovering who I really am, of concentrating on my craft so that I can share it with others I have found that the best way to calm the storm is to create daily habits that become automatic and move me towards my goals. There are now set numbers of things that I do daily, weekly and monthly that move me in the direction I want to go. This is slow, incremental success, but it is the best kind.  This is not to say this journey has been easy, in fact, it has been one of the hardest things I have ever done. I find myself juggling business tasks with family tasks and lots of other things that love to do to help others. However, I find peace in my routines, even when I have to shift my schedule when my son gets sick, I have appointments to go to or other things come up. Now I have a way to deal with those things too, and calmly move on with my work. 

In this post I want to share with you my 3 sets of habits. This may help you develop your sets of habits as well. 

Daily Habits: 

Monday to Friday, I have several habits that help me go through my morning. I wake up at around 4:30am in order to get these done. I make it a priority. This may not work for everyone, but I am very much a morning person and it really works for me and energizes me for the rest of the day. I am still trying to figure out how to handle the weekends. I do like to sleep in a bit, but then I really miss easing into the day with my morning ritual. So, I am still experimenting on how best to create a weekend morning habit. I think I will start to try waking up a bit later, however earlier than my husband and son so I can have a bit of quiet time before they wake up. 

Here are the things that I do before my son gets up & ready for school during the week: 

1. 5 minutes of meditation

2. Affirmations- a list to help me energize for the day

3. Read for 20 minutes

4. Write down 10 ideas

5. Write in my Freedom Journal* about my goal for the day

6. Put a load of laundry in

7. Exercise

8. Get dressed/ready

9. Post to my Cheery Chef Facebook Page

10. Send a short message to my best friend in Mexico

*You can learn more about the Freedom Journal in the link below. It is a great tool to help you accomplish a big goal in 100 days. Make sure to check it out! 



Later on in the day I have these other habits: 

1. Post to Instagram.

2.  No social media or email between 9am-12 noon.

3. Do my Freedom Journal task to move me towards my 100-day goal.

4. Write about my progress in the Freedom Journal in the evening. 


Weekly Habits/Theme Days:  

These habits help me stay on top of my content creation and the inner workings of my business and platform that I am building. It is important to have a schedule every week and it makes it easy because I can "plug-in" these habits into my schedule to make sure that they get done. I want to have a well-rounded work week where I am fitting in: writing, communications, meeting in person with people, pro-development and more. 

1. Post 2 blog posts per week.

2.Write 3 blog posts per week so that I have some extras to fall back on.

3. Create 3 new recipes per week.

4. Send out 1 newsletter per week.

5. Send 3 emails out per week to places where I can do cooking demos or other people I can partner with, etc.

6. Study 2 $100 MBA lessons per week. 

7. Get to one networking event per week. 

Another thing that I do is something that I learned from Kate Erickson from the podcast "Kate's Take-The EO Fire Audio blog." This is: theming days. I love this concept because it means that I don't usually have to move from one task in the kitchen to another on the computer in one day. It means I can really focus and concentrate on my tasks. Now, there are some weeks where I may have to schedule an appointment on one of my theme days, or something comes up that I need to take care of. I try to avoid this, but sometimes it happens. So, in these cases I try to set aside other times to do my weekly habits and readjust. 

Here is a link to the podcast that talks about theming your days: 


Here are my theme days: 

Mondays: Kitchen Day! 

Tuesdays: Writing Day!

Wednesdays: Catch up Day! On this day I sometimes schedule appointments or catch up on other tasks. 

Thursdays: Pro Development Day! 

Fridays: Networking/Social Day! 


Monthly Habits: 

These habits are mostly personal. I really want to be a well-rounded person that makes time to spend with others because those are the most cherished times. I love to get together with friends for lunch, go on date night with my husband or with my mom and family for other events as well. The pedicure is my monthly treat because with lots of cooking I am on my feet a lot! I really want to get out and about in the community as well so I work on setting up free cooking demos every month. 

1. Get together with friends.

2. Get together with family.

3. Get a pedicure.

4. Go on a date night with my husband. 

5. Do 1-2 community cooking demos per month. 

To close, I would like to say that I, like everyone else everywhere am a "work in progress." Every day I am learning, adjusting and figuring out how best to spend my time so that I can help and reach the most people, make a difference and an impact on the world. It is an organic process, always moving, changing. There have been times I have failed someone, or needed to re-prioritize but didn't. I learn from these mistakes and try to do better next time. That is what life is all about. Everyone and everything is our teacher. We have to learn what we can to be just a little bit better each day, to shine a little more light on the world. 

I want to encourage you to commit to your craft, to get up and do something that makes your heart sing on a regular basis. There will be challenges. There will be roadblocks. There will be heartbreak. This is the journey. But, in this journey of the spirit, I am learning that the hardest things to accomplish are also the most beautiful and precious. Give it your best! Give it your all! We all want to see what you have in your heart! 

I thank you with all of my heart and hope that you have an amazing day! Onward and upward we go!