Wholeness Health and YOU!

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Welcome!

Hello and welcome to Wholeness Health and You! My name is Amy and I’m so glad you stopped by!

Wholeness Health and You was created based on my own health journey and wanting to share what I’ve learned (so far!) with you in a simple, real, and honest way that empowers you to take an active role in your health.

The concept is simple. You are not broken, you are whole. You have what it takes to achieve optimal health, you just might need a little help discovering what that means for you. And on your journey you will come to realize what you are really capable of.

On a slightly deeper level, it all begins with WHY. Finding our true “why” is the basis for all that comes after. And yes, it actually does matter! It can be the ‘make it or break it’ of our success.

So join me for the ride! Read about the different aspects of health, plus all kinds of informational tidbits, recipes, and recommendations for books, podcasts, shows, activities, and whatever else I can think of! Explore the site and begin YOUR journey…

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Woods Walk – 2026

It’s here! It’s here! The Will County Forest Preserve District 2026 Woods Walk is here!

Here’s the skinny:

Event: 2026 Woods Walk Challenge

Requirement: Complete at least 7 of 10 trails

Prize: A medallion with a silhouette of a white-tailed deer.

When: Tuesday, September 1 – Monday, November 30

Cost: FREE!!!

Where: Trails across Will County – click HERE for an interactive map

Hidden Oaks Preserve, Bolingbrook, 1.25 miles
Keepataw Preserve, DuPage Township, 0.5 miles
Prairie Bluff Preserve, Crest Hill, 2.75 miles
Rock Run Preserve — Paul V. Nichols, Joliet, 2 miles
Joliet Iron Works Historic Site, Joliet, 2.5 miles
Hickory Creek Preserve — Hickory Creek Barrens, 3.5 miles
Plum Valley Preserve, Crete Township, 2 miles
McKinley Woods — Kerry Sheridan Grove, Channahon, 1.5 miles
Monee Reservoir, Monee Township, 2.25 miles
Forked Creek Preserve — Ballou Road Access, Wesley Township, 4.25 miles

You can bet that Hubby and I will be taking up the challenge!!! We are going to try to complete all 10 trails if possible but this year we most definitely will NOT be doing the last few at the very end. I refuse to freeze again! But with each trail that we complete I’ll be posting a picture and some stats for you. 🙂

I hope you’ll join us! It’s a great opportunity to get outside and enjoy some fresh air!! Just be sure to download the Goosechase app (if you didn’t already have it) so you can get instant credit for completing each trail. For all kinds of information about the challenge, click on the event link at the top of the page.

Happy trailing!!

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Sugar

“. . . Ohhhh, honey honey, . . . you are my candy giiirrrrrrl . . . and you got me wanting youuuuuuuu.”

Ah, yes. The famous song by The Archies. Little did we know how true those words really were. Literally. It’s sugar. It’s so fantastically sweet. It makes us feel so good. And it makes us beg for more. Every time.

Someone asked me recently about how much sugar we’re supposed to have in a day. As in, the sugar we add to things. The problem is that it’s not just limited to what we put in our coffee or tea. What we really need to be aware (and wary) of are added sugars. These are the sugars that are added to processed foods and they’re everywhere. Not just as ‘sugar’ either. Not just in pastries, cookies, cakes, etc., but also in savory dishes too. So what do we do? How do we find them?

To answer my friend’s question, the general guideline for added sugars per day is this:

For men: 9 teaspoons (38g)

For women: 6 teaspoons (25g)

For kids: 3-6 teaspoons (12-25g)

That’s not a lot. And it adds up quickly if you’re not paying attention.

So where can we find how much is in any given food or drink? The nutrition label. The FDA requires manufacturers to include added sugars to the label. It’s usually right under or after the listing for ‘total sugars’.

For example, a 1.25L bottle of a certain yummy cherry soft drink contains 42g of total sugars per 12oz serving. Just below it are the words ‘Incl. 42g added sugars’. (Eek!) Not only have ALL of the sugars been added but that’s 7 times what a woman should have in a day! Then we look at how many servings the bottle contains and it tells us 3.5 servings. Huh. Well, what if someone drank the whole thing? It’s sweet and tasty and I wasn’t paying attention to how many times I filled my glass (or took swigs from the bottle). What then? Well, my friend, I have just consumed 147g of sugar. That’s about 24 days’ worth of sugar. See ya when I come out of my sugar coma . . .

Here’s another example: that zingy barbecue sauce we love to pour over the grilled chicken or ribs? It varies, of course, but one I saw has 15g of total sugars – 14 of which were added. All in just 2 tablespoons. Or how about that ketchup I just dunked my fry into? Chances are there’s more sugar in there than I realized.

I’m not trying to scare anyone away from enjoying their favorite foods and beverages. I’m sharing this information so that we can become more aware of what we’re putting in our bodies. And one of the easiest, yet most important, things that we can do for our health is to read the labels. That’s Step 1. Step 2 is choosing better alternatives. Try looking for things that have no added sugars. Many brands offer it and proudly slap it on the front label. I, for example, love cereal. I grew up on it. When I was a young adult (and didn’t feel like cooking) I would eat it for dinner. When I discovered how much sugar is in cereal I stopped eating it for a long time. But I missed it, so I looked for something healthier. I found Grape Nuts. 0g sugars. 0g added sugars. 6g protein. 7g fiber. Pair it with Greek yogurt and berries and you’ve got yourself a delicious meal!

And now I’ve made myself hungry. I must go. But fear not, friends! I’ll be back soon with another article about hidden sugars and how to find them! Until then, I hope you have a wonderful day!

10-Day Burnout & Exhaustion Challenge: Day 10

Woman floating on a cloud with butterflies, plants, and moon phases above a peaceful landscape

Well, we did it . . . Day 10!

We’ve learned some different techniques for recognizing, coping with, and overcoming our exhaustion culminating in the ultimate restful practice: gentle muscle relaxation. Today Neil Tranter leads us on a full body scan-and-release.

If you’ve never done this before I will tell you that it’s an interesting experience. In talking to many different people about it, I noticed that they either take to it right away or it drives them nuts. And some just fall asleep in the middle of it. I’ve used this technique a few times when I can’t sleep to varying degrees of success. Sometimes I can fall asleep, other times I get very impatient and give up.

Neil asks us to sit or lie down. My personal opinion is that if you want you entire body to relax it’s better to lie down. So we breathe. And then we begin our journey of mentally touching every part of our bodies and encouraging them to completely relax. Head, jaw, neck, shoulders, arms, hands, chest, back, belly, hips, rear end, legs, and feet. Then we go back and basically do it again, paying particular attention to any place that might be holding onto tension. Neil doesn’t suggest a tighten-and-release action here, but rather a simple letting go . . .

What did you take away from this challenge? Which techniques worked best for you? Do you feel differently now than when we started? I’d love to know your thoughts.

I hope you enjoyed the challenge and that you’re able to come away with a couple of new ways to help you rest and recharge. Have a beautiful day!

#10dayburnout&exhaustionchallenge

#fullbodyrelaxation

10-Day Burnout & Exhaustion Challenge: Day 9

Woman lying on back with eyes closed on a mat, practicing relaxation

So far in this challenge we’ve learned to pause, notice, breathe, listen to our bodies, be kinder to ourselves, step away from our thoughts, seek joy, and float away to our happy place. Today we focus on something called NSDR (Non Sleep Deep Rest). It’s basically an alternative to a nap. It’s designed to give our bodies the rest it needs when sleep isn’t an option.

Lalah Delia, our teacher today, asks us to do a quick body scan of awareness. Again, nothing to fix, nothing to change, just noticing. At this point I noticed a couple of tense spots and softened them. She tells us to let our breathing be normal rather than focused. Let everything go.

Just . . . be.

She lets us sit in silence for a while before asking us to come back to the present moment. What do we feel? How do we feel after the NSDR as compared to before? Personally, I was so relaxed I didn’t want to bring my awareness back. Lalah explains that this is a practice that can be done at any time, anywhere, in just a few minutes. I’m thinking I might try this after I step away from an imaginary sticky note and visit my happy place.

How did you feel after the NSDR session? What did you notice?

The last day of the challenge is tomorrow. Until then I hope that you have a restful day.

#10dayburnout&exhaustionchallenge

#NSDR

10-Day Burnout & Exhaustion Challenge: Day 8

At the very beginning of today’s session, Eileen Rose Miles explains that our nervous systems can’t really differentiate between what’s real and what’s imagined. Our bodies react in much the same way to a physical threat as to a mentally created one. It’s the ‘fight-or-flight’ phenomenon that hasn’t changed since the caveman days. We may not be running for our lives from a saber-tooth but I’ll bet that rush hour construction traffic backed up behind a car accident will have your blood pressure soaring through the sunroof.

That being said, she reminds us that we also have the power to recreate a peaceful and safe place (in our minds) so that our bodies can experience the calm we crave. Eileen then tells us that today’s practice will take us there. Now, I’ll admit that when I heard her say those words I actually chuckled out loud because, in my head, I heard, “Find your happy place.”

Nevertheless, we begin by settling in and taking a deep breath. She asks us to visualize a place that allows us to completely let go. Someplace safe. What do we see? What do we hear? Is this place wide open or tiny and cozy? Are we alone or with others? Is there a scent? What would we touch if we reached out? Eileen wants us to pay attention to our senses, to stay here for a while, and notice how we feel in this space. (By the way, I love that she stayed silent at various times throughout the practice to allow us to experience and envision it!)

My space was in my kayak on a peaceful, calm lake. The sun was warm. The water was cool. I could see the shoreline in all directions but I was far enough away to be alone. The sunlight sparkled on the undulating surface of the water. The trees were painted vivid colors that reached toward the blue sky. Just a few puffy clouds floated by. A bird or two sailed past. I could hear a few of them chirping somewhere among the trees. A couple of fish darted beneath my kayak. The water was so clear I could nearly see the bottom. The gentle rocking of my kayak lulled me into a deep and relaxed state. My breathing slowed. My body softened. Nothing else mattered.

Then she asked a very poignant question:

“If your grounding place could whisper something to you, what would it say?”

Mine said, “Be still and listen.”

What did your place say to you? What did it look like?

#10dayburnout&exhaustionchallenge

#bestillandlisten

#findyourhappyplace

10-Day Burnout & Exhaustion Challenge: Day 7

Seven puppies and kittens sleeping closely together in a basket with blankets

Today was all about joy. And as you can probably glean from the image, I find joy in cuddling with puppies and kittens. I feel all warm and cozy and relaxed just thinking about it . . .

Our teacher, Naami Padi, says that when we’re constantly inundated with all of the things going on in our lives and exhausted as a result, we often forget how to enjoy the little things that bring us joy. Yesterday we learned a technique to step away from our thoughts. Today we learn a way to step into comfort.

She starts by asking us to find a comfy spot and breathe. Let the body do what it knows how to do. Notice our breath. Notice sensations. Sit with them. Focus on the places that feel relaxed, comforted, held, and at ease. All the things that feel good.

Then she encourages us to think about a “sensory pleasure”: something that can be touched, tasted, heard, held – whatever makes us feel good. The first thing I thought of was the feel of the soft fur of an animal. I don’t have any pets at the moment but I remember how it felt to cuddle with my cat, Mia, or my dogs, Dottie and Phoebe. I used to lie on the floor, on my side, and they would curl up with their backs against me. I’d bury my face in their fur and scratch their tummies, play with their ears, and rub their backs or legs . . .

“The body remembers,” Naami says. In spite of everything we’re going through, or have dealt with, our bodies never forget how to be at rest. To feel good. They’ve just “been busy.”

What did you think of during the practice that helped you to relax? How did you feel when you allowed your body to remember how it feels to be at ease? I hope you find something pleasurable that brings you joy and moves you toward good feelings.

#10dayburnout&exhaustionchallenge

#thebodyremembers

#seekjoy

10-Day Burnout & Exhaustion Challenge: Day 6

Yellow sticky note on corkboard with text 'choose your attention'

Up until today we’ve been concentrating our efforts on pausing to notice what our bodies are feeling. To stop, breathe, sit with what we’re feeling, and treat ourselves with kindness. But today Dr. Diana Hill introduces us to the concept of Cognitive Defusion: the art of stepping back from our thoughts.

She begins the session by asking us to observe, whether it’s a noise, our breath, the feel of a breeze on our skin. She then discusses how our brains are constantly churning out thoughts. Some are good. Some are helpful. Others aren’t so nice. Some drag us down. And if we sit a bit too long with those kinds of thoughts we create a loop. (I’m thinking kind of like ‘spiraling’.) But she says that, inside each of us, is a “noticer”. The part of us that has the ability to simply notice thoughts without getting swept up in them.

She leads us through an exercise to help us separate ourselves from our thoughts. We are not our thoughts. Yes, we have them. They come and go. And yes, sometimes it can feel like they’re in our faces, stuck to us like “sticky notes”. At this point she encourages us to bring a thought to mind, write it on the imaginary sticky note, and look at it. Read it. Suddenly we’re looking at it from the outside, so to speak. It’s not in our heads anymore. It’s just a ‘thing’ we’re looking at. Then she asks us to put that sticky note on the floor. Ok. There it is. Another thought pops into your head. Write that one down too. Look at it, then put that one on the floor next to the other sticky note. Then she says to focus our attention to something else. Something better. Something worth our time and energy. Or it could be as simple as focusing on our breath. The point is this:

“You are the chooser of your attention.”

Dr. Hill mentions that we may want to revisit some of those sticky notes, in case they might come in handy, but we can choose which ones we want or need to carry with us and which ones to put on the floor. Then we can focus our energy on the things that are important to us. The bottom line is that we can choose which thoughts to listen to and which ones to walk away from. It’s a skill that we can cultivate through practice. One that has the potential to free us from getting swept away from our thoughts.

I hope you were able to jot down a thought or two that don’t serve you well, set them down, and walk away. Even if for a brief moment. Take care.

#10dayburnout&exhaustionchallenge

#breathe

#chooseyourattention

10-Day Burnout & Exhaustion Challenge: Day 5

Woman in gray sweater hugging herself with eyes closed near window

Burnout and self-criticism. Believe it or not, those two things often go hand-in-hand. In today’s meditation, Kate James explains that sometimes when we’re exhausted we might tend to blame ourselves. Maybe we pushed through when we shouldn’t have. Or we waited too long to seek help. Or if we had only done a better job of not overloading our schedules. I call it the “shouldas”, as in, “I shoulda done this,” or “I shoulda done it that way.” Kate says that, internally, we understand that we’re doing the best we can to get by but there’s always a bit of self-doubt or self-criticism that creeps into our thoughts, holding us hostage.

During the session with Kate, she leads us through a body-scan exercise. Like the previous lessons, we’re not supposed to ‘fix’ anything. We’re just supposed to notice what we’re feeling at the moment. She says that when we feel “wired and tired” at the same time it’s probably because our nervous systems are always on high alert. By only observing any sensations in our bodies, without judging or changing anything, we’re learning to sit with what we feel. Nothing else is necessary.

Then Kate asks us to turn outward, to think of others who may be experiencing burnout and exhaustion. She encourages us to send thoughts of love and compassion to them, to let them know that we understand, and that we wish them well. At this point Kate turns the tables and asks us to return to ourselves, to focus some of that kindness on ourselves. With a hand on our hearts and one on our bellies, she offers these words:

“I’m here for you. And this has been a difficult time. And I’m going to start to take small steps to practice self-kindness.”

Kate asks us to notice how we feel after hearing those comforting words. She poses this question, “What is different when you meet yourself with kindness?” She goes on to explain that research shows that treating ourselves with compassion is one of the best ways to beat burnout and relieve stress. I’m not surprised but I feel that it’s also one of the hardest things to do. We don’t always remember that we’re worthy of self-compassion and self-care. I tend to feel guilty for taking a little time to “do nothing”! Although I will say that the one thing I do every single day for myself is meditate. (Today is Day 421!) It’s my time – to decompress, to gear up for the day, to let go of stress, or to find clarity. It’s the self-care that I need for me and it works better than anything else I’ve ever tried.

How did you feel after today’s session? How do you care for yourself? I’d love to know your thoughts and practices.

I hope you have a beautiful day.

#10dayburnout&exhaustionchallenge

#youareworthy

10-Day Burnout & Exhaustion Challenge: Day 4

Man clutching chest over tangled ropes wrapped around torso

When was the last time you listened to your body? More specifically, what happened when you said, “yes” when you really meant, “no”?

I distinctly remember the day I accepted a job offer, then immediately felt my chest constrict in a way that I’d never experienced, causing me to become short of breath and nauseous. For the next six years that job depleted my energy, destroyed my body, and turned me into an unrecognizable version of myself that I never want to see again.

Terri Cole, our teacher today, asks us to take a couple of deep breaths, letting everything soften and relax. Then she asks us to think of a time, a person, a task or obligation, or even “a role that you’ve been playing” – whatever it is that you keep saying yes to and it’s taking a toll on you. What happens to our bodies? Where do we feel something? In the belly? Jaw? Chest? She wants us to really focus on what and where we’re feeling the reaction to that image/situation/commitment, etc. I felt it in my chest, middle back, and scalp. (I know, right? Weird.) Then she says,

“The body doesn’t lie.”

No kidding . . . wow.

She says that our bodies tell us things all the time. The big question is: do we listen? (Chances are, we don’t.)

After a couple of cleansing breaths Terri leads us through another exercise: take that same task/role/situation and imagine saying “no”. What happens now? Is there some relief? Some more space? Peace, perhaps? Or (and this made me say Oh holy cow out loud) “a flash of fear, a wave of guilt, or a tightness somewhere new?” I’m glad I was sitting down. I wasn’t expecting her to name what came into my head! (I’m also guessing I’m not the only one who felt it . . .)

Now, we’re just supposed to notice these things, not ‘fix’ them, yet that’s exactly what I wanted to ask her. How in the world do I fix it? Instead, we took another couple of deep breaths and she offered us this to repeat as we breathe:

“My body always knows . . . and I am learning to listen.”

She gives us a few moments to practice this, then asks us to breathe and refocus on the here and now, and praises us for showing up today and listening to our bodies. Terri also reminds us that our bodies send signals about something long before our brains figure it out but that by listening to, and recognizing, the signs we develop the ability to redirect and avoid the consequences of overcommitment. It kind of reminds me of another meditation teacher who called it “listening to my inner yes and no.”

So maybe if we start to learn the signals our bodies are sending out we can stop, notice, take a deep breath, listen, and make a different choice. Baby steps, right? But once we take that first step others are sure to follow.

How did you feel during today’s session? Just curious . . .

I hope that you take a moment to breathe today and listen to what your body is telling you. It’s important.

#10dayburnout&exhaustionchallenge

#thebodydoesntlie

#mybodyalwaysknowsandiamlearningtolisten

#youarenotalone

10-Day Burnout & Exhaustion Challenge: Day 3

Woman sitting cross-legged on a wooden bench meditating outdoors with eyes closed

Breathwork. The good old standby for releasing tension.

Liza Colpa is our teacher today, inviting us to create some space for calmness and ease. She reminds us that, when we’re stressed, our breath is usually the first thing to change. It might become shallow. It may become more rapid. We may almost hyperventilate. Or we may hold our breath. In any case, breath is the one thing that we can easily turn to in times of overwhelm, exhaustion, anxiety, tension . . . you name it.

Today Liza leads us through simple, deep breathing while envisioning whatever brings us intense joy. It can be a person, a pet, a favorite place. It doesn’t matter. (I will admit that I’m not always very good at visualizing things with my eyes closed so I focused on a feeling rather than an image.) Throughout the next few minutes Liza encouraged us to take in a really big breath then exhale or sigh through the mouth. She reminded us that it’s also ok to breath more normally. Whatever was comfortable. But the main focus of our breathing was doing it slowly, fully, and allowing our bodies to sink into the chair or bed. To soften with each exhale. To let go of the tension.

Whether you like breathwork or not, it’s definitely a quick and easy tool for taking a moment and releasing whatever it is we’re holding in. We can control our breath, even if for just a few seconds. That’s long enough for us to remind ourselves that the moment will pass.

I hope you take a moment to breathe today and focus on yourself. Namaste.

#10dayburnout&exhaustionchallenge

#breathe

#whatbringsyoujoy

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