GOODS
Wheel of Life Tool
The Wheel of Life tool is a valuable resource designed to help you evaluate different areas of your life and identify where you might need additional support. Be honest in your assessment—this is a powerful step toward greater self-awareness and personal growth. It will help you gauge the ROI along your wellness journey and it is recommended to complete this every quarter.
Food Diary
Nourished Soul Food Diary Instructions
Keeping a food diary is a powerful way to bring awareness to your eating habits and understand how different foods affect you. If you experience side effects after certain meals, a food diary can help you identify possible food allergies or sensitivities. Use this template to note how you feel both physically and emotionally before, during, and after meals and beverages. Being mindful of these responses can reveal patterns and imbalances that might be influencing your diet and overall well-being. By tuning into your emotional and physical reactions, you can uncover connections between your diet and how you feel. This awareness can help identify emotional triggers that influence your eating habits.
Start by filling out the food diary every day for a week without making any changes to your diet. This will help you establish a baseline and connect cravings to emotions like stress or lack of sleep. If you miss recording a meal, don’t worry—just pick up where you left off. As you begin to notice connections between your physical symptoms, emotions, and food, you might find you no longer need to record every detail. Use this tool whenever you’re feeling out of balance to regain insight and control.
Tips for Completing the Food Diary
- Be Honest: Record everything you eat, being as specific as possible. Note portion sizes, whether meals were eaten out, the types of food (e.g., processed vs. homemade), and any sauces or dressings used.
- Be Kind: This diary is a safe space for you. Avoid self-judgment and overanalyzing your entries.
- Be Creative: There’s no one right way to keep a food diary. Experiment to find what works best for you, whether that means journaling daily, on weekdays, or periodically as a check-in.
- Be Intuitive: Let your food diary guide you in identifying what foods make you feel your best. As you grow, be open to evolving how you use this tool, and discuss any patterns you notice with your Integrative Nutrition Health Coach.
Healthy Dailies
Self-care is an essential part of health, and your food diary is the perfect place to record the actions you take for yourself each day, like drinking water, moving your body, and getting enough sleep. Track any GI symptoms like bloated, gas, constipation or diarrhea. Track your BM’s using the Bristol Stool Chart number scale. Personalize this section to suit your routine, whether that means creating scales based on your goals or rating your satisfaction with each Healthy Daily. There are many ways to interpret these scales, so decide how you want to use them to best support your journey.
Smart Stats
The Smart Stats section of your Food Diary is designed for tracking data from wearable devices like your Fitbit, Apple Watch, or Oura Ring. Recording these stats will help you identify trends between your sleep, readiness scores, eating habits, and exercise routines over time, giving you valuable insights into how your lifestyle choices impact your overall well-being.
Intentions
"Small daily improvements are the key to staggering long-term results." Use the ‘Today’s Accomplishments’ and ‘Tomorrow’s Intentions’ sections of your food diary to focus on your wellness goals and celebrate your achievements. No step is too small to acknowledge! For example: “Today, I drank one more glass of water; tomorrow, I’ll add another.” Customize these sections based on your unique wellness journey and watch as your small, consistent actions lead to meaningful change.
Eat the Rainbow Challenge
Kids love games, so why not make eating more fruits and veggies a fun challenge for the whole family? Introducing the “Eat the Rainbow” game—a colorful way to encourage kids (and adults!) to explore new fruits and vegetables.
How to Play:
Download and Print: Download the Eat the Rainbow sheet and print it out. For a reusable option, laminate the sheet to turn it into a dry-erase tool that you can use over and over again!
Get the Whole Family Involved: Make it a family affair! Everyone gets their own sheet, and the goal is to check off as many boxes as possible by the end of the week.
Eat the Colors: Each time you eat a fruit or veggie, check off the box that matches its color. For example, if you eat a carrot, check the orange box; munch on blueberries, check the blue box!
Bonus Points: Double up on your greens for extra credit! If you eat two different green veggies, give yourself a gold star or an extra checkmark—because who doesn’t love a little extra recognition?
Celebrate Your Wins: At the end of the week, see who has checked off the most colors. Celebrate with a fun, healthy treat or family activity. This isn’t just about winning; it’s about exploring and enjoying the bounty of nature’s colors.
Repeat Weekly: Use the sheet every week to keep the game fresh and exciting. The more you play, the more fruits and veggies your family will try!
Let’s make mealtime vibrant and fun! Eat the rainbow, nourish your soul, and let the games begin!
Wellness Bingo
Turn healthy habits into family fun with Wellness Bingo! This game encourages everyone to engage in self-care, movement, mindfulness, and healthy eating. It’s a great way to inspire your family to incorporate wellness into everyday life—because when wellness feels like play, everyone wins!
How to Play:
Download and Print: Download the Wellness Bingo sheet and print one for each family member. For a reusable option, laminate the sheets and use dry-erase markers so you can play again and again.
Set Up Your Bingo Board: Each row is filled with various wellness activities, like “Drink half your body weight in ounces of water,” “Have a Dance Party,” “Try a new vegetable,” or “Take a 20-minute nature walk.” The goal is to complete a line of activities horizontally, vertically, or diagonally—just like traditional bingo.
Get the Whole Family Involved: Each family member works to complete activities on their board. You can play individually or work together as a team to fill the family board.
Mark Your Progress: Every time you complete an activity, mark it off on your Bingo board. Feel free to get creative—use stickers, dry-erase markers, or even colorful magnets if you’ve laminated your board.
Celebrate with a BINGO! When you get five in a row, call out “Bingo!” to claim your victory. For an extra challenge, keep going and see who can fill up the entire board first!
Weekly Family Check-In: Set aside time each week to review how everyone’s doing. Share your favorite activities and any new habits you’ve picked up. Use this as a moment to encourage each other, celebrate wins, and maybe even come up with a new challenge for the next round.
Prizes and Rewards: Decide on family rewards for completing Bingo—maybe a special outing, a family movie night, or choosing the next meal plan for the week. The reward is just as much about celebrating healthy choices as it is about having fun together.
Let Wellness Bingo turn everyday actions into a playful journey toward better health. Ready, set, Bingo your way to a healthier, happier family!
Guided Kids Meditation
Welcome to the Rainbow Bubble Suit Meditation—a magical guided journey designed to help kids feel grounded, safe, and protected. This playful meditation wraps your child in a shimmering, colorful bubble that acts like a superhero suit, shielding them from worries and anxieties. As they imagine themselves inside their rainbow bubble, they’ll discover a safe, calm place where they can relax, breathe, and let go of any fears.
Perfect for winding down before bed, preparing for a big day, or simply finding a moment of peace, this meditation empowers kids to create their own safe space wherever they are. Let’s suit up, take a deep breath, and float into a world of calm and colorful protection!
Divine Feminine Rose Meditation
Step into the gentle embrace of the Divine Feminine Rose Meditation, a guided journey designed to help you connect deeply with your own inner wisdom and embrace the beauty of your dual nature. Through the visualization of a rose, this meditation invites you to honor both your softness and strength—the delicate petals that symbolize your beauty, grace, and vulnerability, and the thorns that represent your boundaries, resilience, and power.
As you nurture your connection to this sacred symbol, you’ll be reminded of the importance of surrounding yourself with a supportive garden of like-minded souls. Just like roses thrive when planted together, we too flourish when we lift each other up and cultivate meaningful friendships. Let this meditation be your invitation to bloom in your fullest expression and to celebrate the divine feminine wisdom that lives within each of us.
PARTNERSHIPS
Nourished Soul Partnerships are trusted collaborations with brands that I believe align with our mission of health and wellness. After years of research and testing, I’ve partnered with these companies to offer you exclusive discounts on products that I personally trust and use.
While I do earn a small percentage from your purchase, these partnerships are chosen with your well-being in mind, and the proceeds help support my business so I can continue providing valuable wellness resources. I hope you find this added benefit useful on your journey!