Meet Cathryn Knock

 
Hello, I am so glad you are here.  It's funny, I was asked not too long ago "who" I was.  And the truth was, I wasn't sure how to answer.  I mean, I've lived my entire adult life for my kids.  I was a single parent for pretty much their entire lives.  I went to college at 34 with two kids under 8 years old and then lived for them.  My job was to get my two college degrees, get a good job, and raise them.  And I did that.  Through all the trials and tribulations along the way.  I was happy to do it, it was my job to raise them to be independent thinkers who could take care of themselves.  Then guess what?  They took that independence and left me all alone.  So, I didn't know what my purpose in life was anymore.  I mean I work a full-time job that I like and I am good at, but what about the rest?  It basically became a lot of Netflix, if I'm honest.  

But then I was introduced to a way to get healthy and lose weight that completely changed my life.  Then I was introduced to a coaching program that changed my life.  Finally, my life had meaning again.  I woke up in the morning and couldn't wait to share about these things with everyone I met.  I was finally living again.

Now, I take what I know and I help others find that, too.  Help them find themselves again and find a purpose when the kids are gone.  



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Support a healthy immune system. Add a drop of this blend to your coffee or water to infuse a spicy flavor.

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Relaxation Support Blend

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Rub this blend on your feet or chest before exercise to uplift and inspire, or massage a few drops on your feet before bedtime to encourage an atmosphere of comfort.

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Updates from Cathryn Knock

What Is Fasting?

What Is Fasting?
What Is Fasting?
There are quite a few different reasons why you may be considering a fast. Often our first step into fasting is ordered by the doctor for a particular test or medical procedure. Or maybe you’ve read about the health and spiritual benefits of fasting and are interested in giving it a try.

By definition fasting is willing abstinence from food and drink. Different people fast differently. Some will take a little food or nutrition in the form of juice; others will stick to only water, black or green tea, or black coffee during for the duration of their fast. I personally do what is considered a "clean fast" meaning I only have water, black coffee or green tea, and nothing else during my fasting window.  Because you are either fasting or you are not.  

Fasting for Spiritual Reasons

Fasting has a long tradition in all major world religions. The idea is that the removal of food and with it the worrying about food preparation helps you turn inward. Fasting is used as a way to meditate, pray and get closer to a higher being based on your faith.

In Christian faith, fasting is used as a tool to atone for sins and bring us closer to God. Quite a few Christians will fast for 40 days during lent (the 40 days leading up to Easter). In other faiths - Native American and yogic traditions come to mind; fasting allows the person to reach a higher level of spiritual awareness and is used to gain visions. No matter what your faith, your soul and mind can benefit from a fast.

Fasting for Health

There’s been a lot of talk in the alternative health industry about the benefits of fasting. The basic idea is that if we abstain from food for a period of time, our bodies move energy from processing the food we eat to maintenance mode. The idea is that when food is scarce, our body does everything it can to keep us in good shape to go out and hunt and gather.

Without food in your system, your body shifts to burning fat for energy, resulting in fat loss. This shift away from burning sugar for energy also helps with insulin levels and certain types of fasting (in a controlled environment under the supervision of your doctor) can help reverse diabetes. In addition, fasting has been shown to lower blood pressure and bad cholesterol levels. There is even healing on a cellular level going on.  It's called autophagy, and we will discuss this in future posts.  

Intermittent Fasting

Intermittent fasting is a particular type of fasting where you go for long periods of the day without food, but end up having one or two meals. In essence you’re extending the period of time you usually go without food (while you’re sleeping) by several hours to give your body a chance to switch into fasting mode with all its health benefits.

Unlike traditional fasts where you go without food and most drink for three or more days, intermittent fasting still allows you to eat during a smaller window in your day. Other forms of intermittent fasting have you fast for one or two days per week, eating normally the rest of the time. Either method is a good alternative to traditional fasting and often easier to do and maintain will going on with our everyday life.

Next time we will learn more about some of the different ways to fast (and I'll share more about my favorite).  

Check out this blog on how I got started as an intermittent faster and my first experience with hypnotism. 

Two-Story Houses and Growth

Two-Story Houses and Growth
When I was a young child I wanted to live in a two-story house more than anything.

Maybe it was because I grew up relatively poor and it seemed like people on TV, like the Brady's or the Bradford's, were this ideal family and the two-story house was just this pinnacle of finally having the good life.


You know - money, a functional family without alcoholism and co-dependency, enough food, and a family that truly cared for each other. And let's be honest, a housekeeper like Alice on the Brady Bunch as a bonus family member wouldn't hurt.

It's funny the things we pick as an ideal in our youth and how those change as we grow older and more wise.

I've lived in a couple of two-story houses since my childhood. The reality is, it didn't change a thing in my life. Because those things are just that...things.

I've accomplished a lot in my life. Most of it, on my own.

I'm a first-generation college graduate and hold an advanced degree. Both of which I earned while raising two young children - on my own. Sure, I had super supportive friends, but when push came to shove, I did it by myself, because I was the only one there at 2 am while one of my children was sick.

I singlehandedly raised my children to be independent and to think for themselves.  And they grew up to do just that. And they are both amazing individuals who I'm so proud of. We didn't always have money, in fact, we rarely had money, but we were together and we survived and succeeded.

I worked hard after I graduated and moved up in my career. Not the accounting career I envisioned, because my kids came first, but one I'm good at. I've finally reached the level I've been striving for - a Director-level position. To get there, I had to leave all I knew, move to a new state, and start over.

But that is what I do. I reimagine my life and I make the change. I did it when I got divorced, I did it when I moved to go to school, I did it again when I moved for a new job.

And what I've learned as I've gotten older, and hopefully wiser, is that ideals and dreams change, and we can change with them, or we can get stuck in what we think is ideal, without ever doing anything about it.

I'm back in a two-story house right now. It's a rental, because at this point I can't yet afford to buy again, but that's OK. It's just a step on my road to the next thing. But after spending 30 minutes vacuuming the stairs this morning I do still want a housekeeper!  And actually,I never want another two-story house again, ifI can help i. 😂

So, what are your dreams from childhood?  Are they different now that you are an adult?  It doesn't matter, either way, as long as you keep growing. 

And if you ever want to come vacuum my stairs, just let me know! 🤣

A Well Trained Dog - Or Dog vs. Nutria Saga

A Well Trained Dog - Or Dog vs. Nutria Saga

A Well Trained Dog

 

Dogs are our link to paradise. They don't know evil or jealousy or discontent. To sit with a dog on a hillside on a glorious afternoon is to be back in Eden, where doing nothing was not boring .... It was peace. - Milan Kundera



It is certainly a lot more fun for you to have an obedient and trained dog. Not only that, but trained dogs, are happier dogs. They are less likely to get into fights with other dogs and will tend to socialize better with dogs that they meet in public.

It is particularly important to have a well-trained dog if you have young members of the family or children in the neighborhood. Just like having well-behaved children, a well-trained dog makes for a happier household.

Here is what happened today.  I took my dog (who let's be honest, could be better trained herself) on a walk at lunchtime.  Come down the street and see two young boys - maybe about 9 years old calling their dog and two other adults (not related to the boys) standing around this tree.  Come to find out, the boys were walking the dog and it saw a nutria (aka - a rodent of unusual size) and the dog gave chase, pulling the leash out of the boys hands.  The dog got the nutria cornered under a tree and that is when I showed up.   

Picture a big overgrown tree with branches all the way to the ground, nutria up in the branches at the base of the and the dog just waiting and barking between the fence and the tree, all surrounded by bushes.  All on the side of a road that can have quite a few cars going by, even during the pandemic.

Yep, a recipe for potential disaster.

One concern is that the nutria would finally swipe at the dog as they can be quite mean and injure a dog quite badly.  Or that the nutria would run out to the street and the dog would give chase and get hit by a car. 

None of us could get close enough to grab the leash, and of course we adults who did not know the dog or the kids didn't want to risk an agitated dog biting us, either.  Or getting bit by a nutria for that matter.

Eventually I convinced the boys to call their mother to come help.  They were quite concerned they would be in trouble.  Mom came finally and after another 10 minutes finally convinced the dog to leave the nutria alone and come to her.  Of course, the dog was just as afraid as the kids that it was going to be in trouble so it basically crawled out on it's belly to the mom.  

So, what is the moral of this story?  The more control you get of your dog when they are young, the better for all.  Maybe if the dog was better trained it would not have pulled from the kids, or it would have come when called.  In all honesty, my dog Twinkle would have reacted exactly like this and she would not have come when called either.  Why?  Because I did not do a good job training her when she was a pup.  She is 7 years old now and is better, but I have taken a much more firm hand with her since moving to a place where she has to be walked more often near nutria, ducks, crows, and other dogs.  

The time that you spend training your puppy initially will impact on the pleasure you can get from your dog for the many years of its life.

Taking the time to train your dog will strengthen the bond you have together and this will ensure a long and happy friendship where both you and your dog benefit. Considering the amount of time that you will be with your dog the time involved in training is minimal and well worthwhile.

There are a few basic commands that need to be mastered and they are all relatively simple. These commands are...

Down: this is where you teach your dog to lay down on command, and is one of the main aspects of any successful training program.

Heel: this is where you teach your dog walk beside you at the same pace without pulling on the lead. Twinkle is a puller by nature. I have found that with her I have to still use a 
pronged collar to keep her from pulling. Not to mention, a dog that pulls too much can damage their trachea.  

Learning the 'No' word: this is a particularly important word for your dog to know and can save you a lot of trouble. In fact it is probably one of the most important aspects of training, if you can get your dog to understand and respond to the word no. Personally I use the term 'Leave It' and have found that to be more successful for me.

It can certainly save you a lot of trouble in the future.

Sit: sit is one of the most basic of all dog training commands and is one that you'll want to teach from the outset to maintain control of your dog's behavior.

Stay: and finally 'stay' - this is important to ensure that no matter where you are, you'll know that your dog will stay precisely where you want it. Gotta be honest, Twinkle does not follow this command at all.

If there is nothing else that you train your dog to do beyond these basic commands, it will certainly improve the relationship you have with your dog and the enjoyment and happiness that you and your dog will have together.

It is well worth the time while still a puppy, as it will improve the quality of life for many years to come. Take it from me, I will be much more firm and consistent with my next dog. At least that is the story I tell myself.

Training will also let your dog know that you're the boss and in doing so eliminate many behavior problems.

Dogs that are untrained can often get depressed, despondent, and unhappy and display symptoms of anxiety and confusion.

You are actually giving your dog a purpose in life, where they will get pleasure out of the fact that they are pleasing you.


What are your favorite tips for having a well trained dog?  Share them above in the comments.  

Want more pet and human wellness tips?  Check out my community where I share more great content.  


My Foray in to the World of Intermittent Fasting (IF)…and Hypnosis!!!! Oh My!

My Foray in to the World of Intermittent Fasting (IF)…and Hypnosis!!!! Oh My!
I’ve been hearing about Intermittent Fasting (IF) for a few years, and to be honest, I thought it was a crazy idea.  Mainly because I had no idea what it really meant, but still, I was sure that was not something I would EVER do.  

Fast forward to now. I don’t know about you, but I have tried pretty much every diet known to woman. The first diet I ever did back in the early days was the Cabbage Soup Diet. Did I lose a few pounds? Yep. Was that sustainable over the long-term? Nope. And like every DIET I have tried since then, once I wasn’t being strict and following the P.L.A.N. I gained all the weight back – and then some!

I’ve done them all. Here’s a recap of the ones I have tried over the years (at least those I can remember):
Cabbage Soup Diet, HcG Drops, Weight Watchers, Isagenix, Diet Power.com, JJ Virgin Elimination Diet, some weird chalky bark like substance that made you have to use the bathroom immediately, with no notice. I tried to find the name of it, but it no longer shows in my Amazon history. I think it has been pulled from the US market. Probably with good reason.
I am sure there are others I’ve tried over the years that I just don’t remember.

So, what about this IF and hypnosis thing? Well, I met someone in my women’s business networking group who is a hypnotist and focuses on weight loss and smoking cessation. I thought, well hypnosis is one thing I haven’t tried yet. Because let’s be honest. One of the main reasons those other options have not worked for me long-term is because I’m great out-of-the-gate, but when the diets are restrictive I just can’t keep to them long-term. So, I met with her and she explained she uses Intermittent Fasting (IF) and hypnosis. I figured I had nothing to lose – except the weight – so I jumped on board.

The first thing I had to do was homework. What? I thought she would just hypnotize me, tell me what I needed to know, and then voila – weight loss. Guess not.

So, here’s what I am going to do. I am going to chronicle my IF and hypnosis journey here in my blog. The deal is, I don’t know how it is going to turn out. But, if you are interested, I’ll be sharing my journey along the way. My research, my wins, my struggles, all of it. Maybe you’ll learn something too.

For now, you can start with the resources I have used so far or have been recommended to me. In future blogs, I’ll try to recap some of the takeaways from the books as well. As of now, I have completely read Delay, Don’t Deny (https://amzn.to/2PfvBxL) , and most of The Obesity Code (https://amzn.to/2PgsaXE) and they are eye-opening.

I will tell you all about my first hypnosis session I just had and my first week of IF (I’m starting Monday, August 3, 2020) in my next blog. Most likely it’ll post a week from the date of this blog. My goal is to post at least weekly, but if anything super exciting happens, it might be more often.

Are you an intermittent faster?  If so, please share with me your tips and tricks.  I am so eager to learn. 

Feel free to leave comments by clicking the word comments at the top. See you next week.


Packing a Punch in the Kitchen

Are you ready for some secret ingredients that have added health benefits, bursts of incredible flavors, and NEVER expire?  YES!  Hold onto your apron and let's get cookin' friends...

Dietary Essential Oils

Essential oils can be for more than just aromatherapy?

First things first.  NOT ALL BRANDS ARE THE SAME.  Actually, all brands are different than what I am talking about.   There is only one company in the world offering a Seed to Seal® standard.  So please do not try this with any brand other than Young Living Essential Oils (YLEO).  

Which oils are the ones that are safe to take internally or cook with?  In the US, this is super simple, there is an entire line of them called Vitality™ Dietary Essential Oils.  Vitality Oils are FDA approved and labeled for internal use and they are just what you need to add elevated flavor to your recipes. 

Grab your favorite cooking spatula and read on for simple pairings to try. 

Perfect Pairings

Okay, what goes with what?

If you know me you know I live by the keep it simple rule.  Don't overthink it and let's find ways to find healthy living for #RealLife. This simple graphic and tips below from our friends at YLEO to keep things easy! 

Avocado and Lime Vitality
The zesty flavor of Lime complements avocados very well.  Add Lime Vitality to your fresh guacamole, tacos, or salad dressing recipe.

Garlic Cloves and Rosemary Vitality
Using garlic and Rosemary Vitality is great to add a robust, herb flavor to potatoes, meat, or homemade artisan bread.

Tomatoes and Basil Vitality
Craving Italian? Basil Vitality will bring any pasta sauce, caprese salad, or bruschetta recipe to life.

Blueberries and Lavender Vitality
Lavender Vitality adds sophistication and many dietary benefits! Add this multifunctional oil to your blueberry muffin, jam, or scone recipe.

Apples and Cinnamon Bark Vitality
Apples and Cinnamon Bark Vitality are a perfect pair! Bring warmth while balancing sweetness and spice. These comforting flavors together will be just the thing for your next baked apples, apple pie, or a hearty bowl of oats.

Which one interests you most to try first?  Stay with me, I've got one of my cheat sheets ready for you below to get you started right with your recipe conversions to start using oils!

Oily Conversion Made Simple
You need less than you think, I promise!

Possibly the most important thing to understand for using the YLEO Vitality Oils is just how much to use.  Say you want to try them with your favorite recipes, how do they convert to dry or fresh herbs and spices?  I am so glad that you asked, generally, the answer is that they are MUCH stronger.  So a little bit will go a LONG way. #AskMeHowIKnow #LessonLearned

Some need so little to replace your prior measurement that they are measured simply in toothpick amounts!  Wow.

Download and print this recipe to add your collection: Vitality Essential Oil Conversion Cheat Sheet.pdf














Did you enjoy this info?  If so I think that you will really enjoy my guide on 3-Ways to a Toxin-Free Home, it can be so simple, let me show you how!  Check it out right HERE.


Water, Water Everywhere

Water, Water Everywhere
Water is necessary for life.   And many of us are good at drinking water, but many of us struggle to get water in to our lives unless it is turned in to tea, coffee, or soda.  And we all know those items tend to be diuretics that only tend to dehydrate us more.  So, let’s learn about the many types of water and pros and cons to each type.  Maybe you’ll find a new favorite to help up your water game.  

The basic types of water are: Tap Water, Mineral Water, Spring or Glacier Water, Sparkling Water, Distilled Water, Purified Water, Flavored Water, Alkaline Water, Well Water - I'm starting to feel like Benjamin Buford Blue (Bubba) from Forrest Gump talking about all the different types of water. And I’m sure I left some out.  

Tap Water: The water that comes from – you guessed it – the tap in your house.  Pros, you are already paying for it, it is easy to get and “they” say it is safe.  Cons – the regulatory agencies and city municipal entities have been known to not be truthful ---Flint, Michigan ring a bell?   Plus, depending on where you live it might not taste so good.  Another factor to consider is the material your pipes are made from and the age of them.

Mineral Water: The water that is pulled from a mineral spring.   Pros – it is said to have health benefits from the minerals included in it including sulfur, magnesium, and calcium.   Many prefer the taste of it over tap water.  Cons: cost is the largest factor.  Oh, and if that water is sold in plastic bottles then you have the risks of the chemicals from the bottle leaching in to the water itself.

Spring or Glacier Water: Claims are that these are bottled at the source of the spring or glacier.  Pros: they should be relatively free of toxins and likely contain minerals as well.  Cons: it is pricey.  And there has been cases made that the water is not “naturally” flowing from anywhere.   In most cases, it is being pumped from a hole in the ground.  Check out this lawsuit https://www.nytimes.com/2019/03/29/business/poland-spring-water.html.  So, you are likely not getting what you are paying for.  Oh, and there is still that pesky plastic bottle problem, too.

Sparkling Water: This is just carbonated water.  Pros: many prefer it to plain water as a substitute for soda.  Cons: many of the sparkling waters on the market contain a lot of sweeteners or sugars.   

Distilled Water: Water that is boiled and then the steam is collected and condensed back in to water.  Pros – It’s good if you are not sure of the water source and it’s what you can find.   And it is great for your ironing as it prevents leaving mineral deposits and other things on your clothing.  Cons – there are no vitamins or minerals, so no real health benefits.  It is thought that water with no minerals can actually pull minerals from where it can to maintain balance, so it might not be good for your body or your teeth.  

Purified Water: Usually tap or groundwater that has been…purified to remove harmful substances.  Pros – great if your water source is contaminated.  Most municipal water sources are technically purified water.   Cons – price in most cases.  Buying it in bottles is pricey.  Buying home systems like reverse osmosis can also be pricey.  

Flavored or Infused Water: Water with flavors.  Pros – Makes it less boring, so people tend to drink more. Cons – often full of synthetic ingredients, sugar, artificial sweeteners that negate any benefits you get from drinking more water.  

Alkaline Water: Water with a higher pH level and contains alkaline minerals and negative oxidation reduction potential (ORP).  Pros – higher pH level can help neutralize acidity in the body.  Negative ORP means that it helps prevent oxidation which is better for overall health.  Cons – too much could reduce stomach acidity too much, lowering the stomach’s ability to kill off harmful bacteria.  

Well Water:  Water that comes straight from the ground and is untreated.  Pros – usually if you have a good well in an area with a safe, pristine aquifer you will love the taste of well water.   Cons – because it is untreated water there is a risk of contaminants like giardia.  
 
As you can see, there is more than meets the eye, or glass, when it comes to types of water you can drink.   Each person should make their own decisions on what they feel is best for their family.  Personally, I currently use a filtering pitcher to help filter my tap water.  But still, plain water is boring, so I like to use these electrolyte drops, that are sugar-free, all natural, and give the water a big boost of flavor, and help my body by providing key minerals like sodium, calcium, and potassium that help regulate nerve and muscle function, and keep me hydrated at the same time.  So, water doesn’t have to be boring.
 
Like what you learned, check out my free guide to boosting your immune system
 
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