Author Archive

Feel Stunning This Summer

Thursday, April 21st, 2016
by Aundrea Leven, Nutritionist


For many, the warmer weather, longer daylight hours, and relaxed energy of summer make it the perfect time to relax and recharge. For others, it can trigger stress as they face dressing in lighter clothing to stay cool in the summer heat. Shorts and swimwear have a way of making people feel self-conscious.

Summer is only two months away. Here are five tips to make this summer satisfying and uplifting as you continue on your wellness journey:


  1. Drink plenty of water.

Drinking enough water daily is important for overall good health because it aids in absorption, circulation, digestion, and even excretion. You will feel and look better when you give your body the water it needs to function at its best.

How much water should you drink a day? A few factors need to be considered when determining how much water your body needs. Everyone has different lifestyle demands and may consume higher water content foods causing water requirements to vary. Generally, you want to be mindful of your body and consume approximately 4-8 cups of water per day.

Drink water to start your day, before and during each meal or snack and after exercising, and listen to your body for signs of thirst throughout the day.

Not a fan of water? Be creative and add strawberries, blueberries, grapefruit, lemons, cucumber or mint to your water for additional flavor.


  1. Have a sleep routine.

Do your best to keep your bedtime and wake time consistent most days of the week. An hour before bed, turn off electronics, take a hot shower, read a book and have a journal nearby to clear your mind, if needed. Make sure the room is quiet, you are comfortable and relaxed. A goodnight sleep gives you a natural glow and helps you take on the day.


  1. Set small, realistic goals.

Small, realistic goals can boost self-confidence and will lead to more success.

For example, for 7 days consider replacing your beverages with cold water or infused water and watch how your body improves. Then the next week reassess and decide if you want to try it for another week or start a new goal.


  1. Give yourself a compliment.

Allow yourself to appreciate your great characteristics. Maybe you like the way your hair looks today. Each day find a compliment to give yourself and to others around you. Consider adding the compliment to your calendar so when you have a low day, you can look back and be reminded of what you like about yourself.


  1. Embrace your favorite features.

When trying on summer clothes and looking in the mirror, pay attention to what you like in the reflection. Do you feel confident in the outfit? Focus on the features you like, accent them and feel great about it!


Let’s make this summer better than all the rest! Mindfully enjoy all five senses, embrace where you are and remember to give your body recognition for all the awesome things it allows you do!

Summer begins on June 20th. If you need health tips to prepare you for summer, I would be honored to guide you on your wellness journey. Contact me here.



Have a Healthy Halloween!

Friday, October 16th, 2015

By: Aundrea Leven

Healthy Halloween

5 Tips for a Healthy Halloween

Remember that you do a great job all year long offering healthy foods.

Halloween and a few other holidays are only single days on the calendar.

The key to a guilt-free and fun season with your family is encouraging mindful eating and moderation.

  1. Plan Ahead

  The week prior to Halloween– Offer mostly healthy foods and try to limit sweets.

  The night of trick-or-treating– Offer a healthy meal/snack before going out trick-or-treating.

Never go trick-or-treating on an empty stomach!

  1. Family Plan

A few days before Halloween, discuss as a family, what will happen after trick-or treating. Remind them that parents will need to check the candy when they get home.  Then talk about what you plan to do with all the Halloween treats.

Idea: To encourage mindfulness, consider allowing the kids to pick out a certain number of their favorite candies (approximately 1-3 pieces per day). A great way to part with too much candy is to donate it to an organization such as the Operation Gratitude Halloween candy program which sends it to the troops overseas. Other options: senior center homes or “The Switch Witch.”

A good goal is to have all the treats out of the house 7 days after Halloween.

  1. Try a New Treat

Consider non-food treats: stickers, anything that glows in the dark, Halloween plastic jewelry, temporary tattoos, bubbles, etc. Healthy all natural snack ideas: cereal bars, peanut butter crackers, pretzels, juice boxes, fruit strips.

If you decide to give out candy, purchase the small bite-size sweets, preferably, something that you do not like to eat. This decreases the risk of eating the leftovers. Healthier candy options would be: any kind of dark chocolate, dark chocolate raisinets, “get unreal” chocolate, etc.

  1. Kid Size

Use a small treat bag or container for the kids to carry their candy.

  1. Play!

When it is safe, have the kids race to the next house or home to get them moving more while trick-or-treating. Since it’s a little cooler outside and they have consumed more sweets than usual, the kids should play more often.

Aundrea new headshot

I would be honored to be on your team and help you achieve your family wellness goals! Please feel free to contact me today!

About Anthology

We are a group of professionals dedicated to promoting health and healing in the whole person – body, mind, and spirit. We believe that healing occurs more effectively and more efficiently when each facet of a person is addressed.