Enjoy Your Vacation and Feel Great!


Enjoy Your Vacation and Feel Great!

For many people, going on vacation can be a set-back in their quest for a healthier lifestyle. Routines are thrown aside, junk food and drinks are abundant, travel can be stressful, and many find themselves a few pounds heavier when they return home.  However, there is a better way!  You can enjoy your vacation and still stay mindful of helping your body feel great.

When I go on vacation, I definitely want to enjoy myself!  Since I strive to have a healthy and resilient relationship with my body all year long, I find that going on vacation is just an extension of my normal life. Even when my normal routines get mixed up, I continue to be mindful of how I am nourishing my body through food, water and exercise. Do I go out for ice cream? Absolutely! Do I eat snacks at the beach? Yes!  Do I ever eat too much while on vacation? Sometimes. But, I never count calories or punish myself after eating a treat. I listen to my body and continue making positive choices to help me feel my best.

Here are a few tips that I hope will help you enjoy your vacation and feel great!

  • Plan your vacation around physical activities that you enjoy. My family likes to adventure outside, hike, bike, and play in water so we often plan our vacations around these activities.

  • Cook some of your own meals.  Planning your vacation accommodations to include a kitchen will allow you to have more control over what you are eating and drinking.

  • Don’t want to cook? Look for a personal chef and hire them to cook a few meals for you. What a treat!

  • Don’t want to grocery shop while on vacation? No problem! There are many grocery shopping services where you can easily order your groceries online for a quick pick up or even have them delivered to where you are staying.

  • Focus on eating local foods and getting connected to the environment that you are in, especially if you are travelling to a different country. Pay attention to what grows locally and enjoy!

  • When you do go out to eat, share a meal with someone you are with. Mostly likely, this will still be plenty of food. Or, split it in half and take the leftovers for an easy lunch the next day.

  • If you love to take exercise classes, Google some local area exercise facilities and drop in on a new class!  

  • Schedule a massage during or after vacation. This is such a great way to relax, let go of stress and care for your body.

I encourage you to seek a healthy, strong and resilient relationship with food, exercise and your body. That way when you do go on vacation and routines are mixed up, you can bring this healthy lifestyle with you and more fully enjoy your time away.

If you desire to create sustainable, healthier habits and need some support, guidance and accountability along the way, schedule a Discovery Session and let’s chat!

Jennifer Kamper, Integrative Nutrition Health Coach


Water, It Does A Body Good


Water, It Does A Body Good

Each person’s water needs are highly individual. Everything from age, activity level, and current health can affect how much water you need each day.  Some of your daily water needs are actually met through your diet, so it’s important to include hydrating foods like fruits and veggies in your meals throughout your day.

We all know that drinking water is important, but did you also know that lack of water (or dehydration) can sometimes be confused with hunger? So drinking enough water may actually help reduce food cravings. Your skin will glow more as you increase your water consumption. Your brain is made of about 70% water, so maintaining proper hydration will help you focus more clearly and stay alert.  If you are feeling sluggish throughout the day, drink a big glass of water and notice your energy increase!

A few tips for helping you stay hydrated and healthy:

  • Squeeze some lemon juice into your water. Lemon aids in digestion and your body’s detoxification process. It also gives you an immune boost!

  • Try making infused water with some cucumber slices, melon, or berries. Mix it up to keep every cup interesting!

  • Invest in a quality reusable water bottle. Go for stainless steel, glass or BPA-free water bottles. Try personalizing it so that it is something you enjoy having with you.

  • Make a goal to fill it up and drink it down a few times each day.

Cheers to your Health!

Jennifer Kamper, Integrative Nutrition Health Coach



Want to know 5 reasons (most) diets fail?


Want to know 5 reasons (most) diets fail?

Maranda, here to let you know that research shows that regular dieting is a waste of time and energy. Don’t believe me? Read on to find out why...

Why am I dissing on dieting?

Have you ever noticed most diets are based on what you can’t have or calorie counting, numbers, macronutrients, etc?

Most diets predictably fail because of 5 reasons...

1. You try to exercise your willpower to control your appetite instead of understanding there is a science behind hunger. God gave you a desire and need for food. I’m not going to take that away from you.

2. Your focus is too much on counting calories, numbers, etc...

3. Your diet consists of all low-fat foods. Your body NEEDS a healthy balance of all foods. What happens to car if a wheel is out of balance? (Good guess, it gets wobbly! So does your health and life if it is out of balance)

4. Your weight is actually affected by hidden reasons that your body is telling you. I call this decoding your body. Learning to listen to what your body is saying is KEY.

5. You lack a solid health and weight loss plan to guide you on your journey. I will help you discover food FREEDOM not bondage!

How can I succeed with my health without dieting?

Here are 5 success tips that will keep you in peak health without dieting:

1. Eat enough whole fresh food to satisfy your appetite (your body will be less hungry because it’s

fully nourished)

2. Eat protein for breakfast to boost your energy for the day

3. Eat your last meal three hours before bedtime to give your system time to digest before sleep

4. Eat HEALTHY carbs such as rice, quinoa, oatmeal, whole barley, beans, etc. (the key is to have these with a good protein source to keep your blood sugar stable and metabolism boosted)

5. Eat HEALTHY fats such as avocado, nuts, seeds and olive oil (healthy fats are your

friend, not your enemy)

What do I do now?

In my health coaching practice, I help my clients learn how to lose weight, gain energy and feel better than ever... without dieting. That’s huge!

If you want to take control of your health the right way and make a commitment to being the healthiest and happiest version of yourself, then click here now to schedule a time to talk with me today!

My goal is to help YOU discover food FREEDOM!

Cheers to your best health,

~ Maranda Miller

Your Transformational Health and Life Coach


How to lose weight when nothing else is working?...Um, yes please!!


How to lose weight when nothing else is working?...Um, yes please!!

Did I hear you say all those crazy diets you’ve tried aren’t working?

And that they’re making you feel even more miserable than the extra pounds you’ve been trying so hard to lose?

Are you one of those people who has tried just about EVERYTHING under the sun to lose weight—you name it—I’m talking Atkins, macrobiotic, paleo, gluten-free, fruitarian, vegan, keto, paleo….?

Are you feeling so frustrated by your weight loss efforts that you want to make a huge bonfire in your backyard and burn all your diet books?

If this sounds like you, then you are in the right place… WELCOME!

I am here to let you know that there is another WAY of eating where you can lose the weight without the suffering. Take a deep breath and I’ll say it again… you don’t have to suffer anymore to lose weight!

Don’t believe me?

Then close your eyes and try to imagine a way of eating that involves no calorie counting, no restricting, no bingeing, no starving, no forbidding, no eliminating and no weighing your food!

Can you imagine a WAY of eating where you can still eat everything (yes, I said everything) you WANT to eat while maintaining a positive sense of being in CONTROL?

But before I let you in on this amazing GIFT I have to offer you, I’m wondering if you’ve ever heard of something called the Cephalic Phase Digestive Response or CPDR?

Well just in case this is new to you, this is what CPDR is and this is how it works:

CPDR simply put means that the thought, sight and smell of food stimulates gastric secretions in your gut to prepare for the digestion of food even before you have taken your first bite.

What this means for you is that much of the pleasure of eating is derived from your anticipation of the sensations, textures and flavors of food.

In fact, researchers have estimated that as much as 30-40% of your digestive response to a meal is due to CPDR! (That’s before you’ve even taken your first bite!)

The reason being that the way your brain works is that it must experience this pleasure and satisfaction from the thought of food even before eating in order to signal to your body to stimulate digestive juices.

BUT here’s the catch… if you eat too fast or absentmindedly, your brain will interpret this culinary experience as unsatisfying and you will therefore be left feeling hungry—even if you have eaten a full meal!

Basically, the more AWARENESS and PRESENCE you bring to each meal, the LESS you’ll need to eat.

And vice versa, the less AWARENESS and PRESENCE you bring to each meal, the MORE you’ll need to eat.

Isn’t that just amazing?

I knew you’d think so!

Ready to learn more about why diets just don’t work?

I’ve helped women like you learn all about the ins and outs and do’s and don’ts of dieting, so they can:

• Look and feel amazing about their bodies and their weight

• Experience more energy, and enjoyment of food, their bodies and their lives

• Feel a profound satisfaction that emanates into all corners of their lives

Would you like to experience these results, too?

Truth is that saying no to crazy dieting and learning to LISTEN to what your body needs and to eat with AWARENESS and PRESENCE is the KEY to healthy eating and feeling amazing.

I can help you achieve that, even if nothing else you’ve tried has worked.

That’s why I’m excited to invite you to a private, 1-1 “Discovery Session” with me!

Discovery Session

In this complimentary 45-minute session, I’m going to lead you through a process to help you:

• Uncover what’s been stopping you, slowing you down or keeping you from having the body you want

• Develop a powerful vision for your Body Transformation, and what it will mean you and for your life

• Discover which foods and lifestyle habits are bringing your body down...and what to do about it

• Get crystal clear on a step-by-step plan to create a Total Body Transformation in 90 days or less

I typically charge $97 for these sessions, but because you’re reading this, this session is my gift to you.

All you have to do is show up for yourself.

Invest 45 minutes of your time, and I guarantee you will walk away with at least one major “aha” about why you are stuck and how to get unstuck.

Click here now to secure your complimentary “Discovery Session”


This invitation is only valid while there are spots in my calendar.

Spots do fill quickly, so if this is something that’s calling to you, then take the leap. You have nothing to lose, and only HEALTH and HAPPINESS to gain!

Here’s to looking and feeling AMAZING again now without dieting!

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Is it time for a cleanse?


Is it time for a cleanse?

Maranda here, to help you decide whether or not it’s time for a cleanse.


But first, why am I talking about cleanses in the first place?

Good question!

The body is designed to be self-cleaning and to excrete toxins, but here’s the problem….

It can’t always handle the toxic overload present in today’s environment.

Chemicals not excreted accumulate in our fat cells and cell membranes become internal toxins.

These toxins corrode the body from the inside out, making it harder to lose weight, have more energy or feel good in your body.


So what is a cleanse?

A cleanse is a gentle way of clearing excess toxins from the body so it can operate at it’s highest potential.

Think of a cleanse as something that delivers an all access pass to boundless reserves of energy that you didn’t know you had!

You’ll find that every part of your body works better simply by “switching on” your metabolism through cleansing.

gut health cycle.jpg

Signs of Leaky Gut?

We can help you…

My clients find that cleansing helps them:

• Shed excess weight (especially belly fat)

• Boost energy

• Feel lighter and cleaner

• Decrease cravings

• Experience deeper sleep and clearer skin

• Improve your digestion (less gas and bloating)

• Decrease congestion and allergy symptoms

• Discover food sensitivities

• Create healthy habits that enliven you

How will I know if it’s time for me to cleanse?

Glad you asked!

It’s time for you to cleanse if answer “YES” to any of these questions:

• You get bloated after eating

• You tend to gain weight easily, especially in your belly

• You have extra pounds that won’t come off with diet and exercise

• You have headaches more than occasionally

• You frequently belch or feel gassy or gurgling in your belly

• You tend to feel lethargic during the day

• You have cravings for sugar or starchy foods

• You experience mood swings or anxiety

• You have difficulty focusing or experience foggy brain

• You have allergies or hay fever

• You experience pain, muscle achiness, or stiffness in your joints

• You feel addicted to foods that you know aren’t good for you... and yet you can’t stop

• You feel anxious, upset, nervous, or downright cranky

What do I do now?

In my health coaching practice, I lead my clients through a detailed, step-by-step 21-Day Cleanse, complete with cleansing menus, recipes and daily guidelines.

If you answered “YES” to any of the symptoms above, then click here now to schedule a time to talk with me about cleansing. https://simiohealth.com/health-coach-schedule

I’ll help you decide whether or not to cleanse, and if cleansing is right for you I’ll show you how to get started.

To your health!



Double Your Energy? Umm...YES, please!


Double Your Energy? Umm...YES, please!

Enjoy these simple no-cost steps that you can use RIGHT NOW to generate more energy in your body.

You know that feeling of waking up after a full night’s sleep soooooo tired and sluggish that the very THOUGHT of getting out of bed makes you want to spend all day in “Club Comforter” and watch endless episodes of your favorite binge TV?

Me too!

I used to struggle with my energy, just like you.

But after years of research, education and a little bit of trial and error, I discovered a simple system to double my energy. I call it The Total Energy Transformation.

I’m sharing 3 simple steps from that system with you right now, so you can start doubling your energy—easily—TODAY.

These are simple, no-cost steps that you can use RIGHT NOW to generate more energy in your body.

First let’s start by breaking up your day into bite-size pieces and spreading out your energy boosting activities like this:

• Easy Energy Booster #1: As soon as you wake up

• Easy Energy Booster #2: After lunch

• Easy Energy Booster #3: At the end of your work day

Now, let’s dive deeper into each energy boosting activity to help you ACHIEVE YOUR OWN:


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Enjoy more energy…

Starting today. Starting now.

New day = New beginnings

Easy Energy Booster #1 (Do it as soon as you wake up)

“Toss It Back!”

Life gets crazy, and sometimes we get a terrible night’s sleep.

It’s hard to wake up refreshed, calm and energetic when your kid wet the bed, the neighbor’s dog howled at the moon all night and your smoke alarm went off accidentally.

No matter what your night’s sleep was like, here’s an easy way to jumpstart your energy and reset your system first thing in the morning.

I call it “tossing it back”.

Here’s how to do it:

• Before you go to bed, set a full 20-ounce glass of water next to your bathroom sink

• After you wake up, brush you teeth and relieve yourself, TOSS BACK that whole glass!

Pretty simple, right?

Why is tossing back a big ol’ glass of water an effective way to jump start your energy?

Hydration! Water hydrates your entire system, which is vital for your cell, tissue and organ regeneration. By keeping your blood at the right consistency, it helps deliver oxygen to your muscles, which immediately boosts your body’s energy.

Energy Booster #2 (Do it after lunch)

“Get Fresh!”

Many of us spend our entire day inside an office with air conditioning or heaters that drain our energy and sap our life force.

Even if you are not one of these people and you do spend time outdoors daily, the trick here is to clear your mind, focus your breath and be present with nature.

Leave your phone in the office, leave your To-Do list at home and walk out of your office building or your house with the intention to clear your mind and absorb clean green energy.

Walk around the block and find a park to walk through or a street lined with trees. I’m talking fresh air and preferably sunshine but rain works well too. Be wholeheartedly IN the natural elements stress-free for ten minutes!

If leaving the office is out of the question, find an open window, sit by it and breathe in the outside air (even city air is better than fake stuffy office air). Or find a live plant potted in real soil and sit by it and breathe it in for ten minutes, in silence.

Your colleagues may think you’ve really lost it this time round and may start planning an intervention but you will be doing yourself and everyone you work with a huge favor by recharging your energy and giving your mood a boost!

Try it for 10 minutes TODAY and I bet you will feel refreshed, recharged and energized.

Easy Energy Booster #3 (Do it at the end of your work day)

“Dance Party!”

This one is really fun and it’s designed to give you that oomph to make it through the night after a long day’s work. Ready?

Think of your favorite song or of any kind of music that makes you want to get up and boogie.

Then download it to your phone or car stereo or computer.

Find some private space either in your car on the way home from work or the laundry room while the kids are busy with homework.

Plug your earphones in and boogie like crazy to your favorite song.

The trick here is to really give yourself permission to LET GO.

You know the old adage, “Dance like nobody’s watching?”

Do it and feel the RUSH of energy surge through your body.

In no time you will be happily stacking the dishes in the dishwasher with renewed vigor and reading your kids a bedtime story for the millionth time as though it were your first.

Ready to learn more about easy ways to double your energy?

I’ve helped people like you transform their energy levels, so they can:

• Get more done in less time

• Experience more energy, and enjoyment of food, their bodies and their lives

• Feel and look great so they can feel a profound satisfaction that emanates into all corners of their lives

Would you like to experience these results, too?

Truth is that doubling your energy is the KEY to experiencing your best health, your best body and your best life.

I can help you achieve that, even if nothing else you’ve tried has worked.

That’s why I’m excited to invite you to a private, 1-1 “Double Your Energy Discovery Session” with me!

Double YOUR Energy Discovery Session

In this complimentary 60-minute session, I’m going to lead you through a process to help you:

• Uncover what’s been stopping you, slowing you down or keeping you from having the energy you want

• Develop a powerful vision for what doubling your energy will mean for you and your life

• Discover which foods and lifestyle habits sap your energy… and what to do about it

• Get crystal clear on a step-by-step plan to double your energy in 90 days or less

I typically charge $97 for these sessions, but because you’re here, this session is my gift to you.

All you have to do is show up for yourself.

Invest 60 minutes of your time, and I guarantee you will walk away with at least one major “aha” about why you are stuck and how to get unstuck.

Click here now to secure your complimentary “Double Your Energy Discovery Session”. https://simiohealth.com/health-coach-schedule

This invitation is only valid while there are spots in my calendar.

Spots do fill quickly, so if this is something that’s calling to you, then take the leap. You have nothing to lose, and lots of ENERGY to gain!

Cheers to a New Healthier YOU!

~ Maranda Miller

Certified Health & Life Coach


How to Change Your Future


How to Change Your Future

Hey there Michigan!

Have you ever dreamt of something more? Have you looked around and wondered how you got stuck. Why it is taking SOOO long to get the change you want, and then gave up? Have you ever thought, I know I’m created for more? (Well you are! There IS greatness in you!)

If this resonates true for you. I’d like to introduce myself to you. My name is Maranda Miller. I have been given an amazing opportunity to join forces with SIMIO Health & Wellness. I’m certified as a Life & Health Coach. After being raised in a “traditional” home. My mother was a stay home, homeschooling mama. That was all I knew and thought, that is what good moms do. In my attempt to do just that, I found myself unhappy, an undiscovered dream dying inside of me. I gained 50+ pounds. Having some health conditions just as my mama did.

So begin my journey, I tried many things to get healthy, to loose the weight. To just be happy!! I picked a plan that worked for me and successfully lost 55 pounds AND have kept it off! I discovered hope and passion again. Free from mom guilt and shame. Now I’m choosing to create a new story for my children. Showing my children they can become and do what they set their minds to. I never realized, weight loss was the first step in the process. The first step to claim my life back.

First pic is the NEW me…Second pic was the OLD me. Notice how you can even see it in the eyes. It’s like a glimpse of life was restored. I can help you  Discover  it for yourself. Can you believe, I am 5 years OLDER in the first pic?!?

First pic is the NEW me…Second pic was the OLD me. Notice how you can even see it in the eyes. It’s like a glimpse of life was restored. I can help you Discover it for yourself. Can you believe, I am 5 years OLDER in the first pic?!?

Do you feel like your lost in the whirlwind of life? Do you have dreams that are dying inside of you? (I know you do, we were all put here with BIG dreams. A passion to make a difference!) Sometimes we’ve just given up hope. Or we are content with what we are doing. Or we’ve been hurt so bad we refuse to even acknowledge or dream for something bigger.

My question for you, are you truly happy?

I discovered I had disempowering beliefs from my childhood that held me back. It kept me in bondage in “who” I thought I should be. Not who God truly created to be. I carried mom guilt for having dreams, not homeschooling, for being a working mama. If I didn't manage my home perfectly, I wasn’t being a successful mother. The results of this belief system caused me to gain weight, be depressed, and just plain grumpy! You know the side your family see’s?? (I do have to add here, some mothers are happy homeschooling, and do an amazing job staying home. It just wasn’t for me. I had to discover that for myself.)

How do you set yourself free?

Here is a Five Step Process to Transformation

  1. Step Back

    • This step back is about getting distance between you and your belief system. (this belief system was instilled in you from birth to age 5)

  2. Let Go

    • This step gives you a way to release old beliefs and create new ones

  3. Say Yes to Self

    • This step anchors you in new beliefs that reflect the TRUE you. Who you were designed by God to be and do.

  4. Take Empowered Action

    • The difference between a dream and a goal? A goal is in work boots. This step focuses all of the above into one clear outcome.

  5. Set Up Accountability (support AND stretch)

    • This step is about making success inevitable. You MUST have support and you MUST have stretch. We’ll never pull out the best in us. (Love & Tough Love)

Set up a FREE Discovery Session with me, and see how coaching can help support & stretch you into becoming the BEST VERSION of you!


Love you all!

From your Coach at SIMIO Health & Wellness,

Maranda Miller


Thriving, Not Just Surviving


Thriving, Not Just Surviving

I love so much about living in West Michigan: beautiful beaches, lakes, bike paths, hiking trails. And usually I like adventuring outdoors in all seasons. With the right gear, even a super cold winter day can be turned in to a fun family outing.

Hiking around on frozen Lake Michigan

Hiking around on frozen Lake Michigan

However, March comes around every year and all the happy “I love Michigan” feelings come to a screeching halt. Is it just me, or is March the longest month of the year? I know it has 31 days just like several other months, but it definitely feels longer than my favorite 31 day months (July & August!).

This year I didn’t want to just survive March, I wanted to thrive. So far, here are a few things I have been intentionally doing to thrive this month.

  • Weekly walking/hiking dates with a long-time friend.

  • Coffee date with a new friend.

  • Enjoyed a haircut at a great salon.

  • Maintaining my morning routine.

  • Sleeping 7-9 hours per night.

  • Keeping a gratitude journal.

  • Planning for our family Spring Break adventure.

  • Limiting social media.

  • Reading inspiring fiction.

  • Taking a break from eating chocolate chips. They are tasty, but give me a tummy and head ache.

  • Taking daily multivitamin.

  • Watching funny Studio C videos with my girls (“Naturally” cracks me up every time!)

Other Ideas for YOU!

  • Schedule a massage

  • Exercise regularly. SIMIO Exercise Class Schedule

  • When the sun comes out, soak it up!  Turn your face towards it, close your eyes and take several deep breaths in through your nose and out through your mouth.

  • Make a new salad recipe.

  • Visit a greenhouse and buy some flowers.

  • Have your vitamin D levels checked and inquire about quality multivitamin supplementation.

  • Get a pedicure. Not my thing, but I know some people love it.

Every year, March turns in to April and then April turns in to May and West Michigan blooms again. Remember to take time for doing things that will make you happy and give you something to look forward to.  We were made to thrive, not just survive.

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach


Set Yourself Up for Success: Mornings


Set Yourself Up for Success: Mornings

Are you a “morning person” or a “night owl”? Often, I hear these terms used to describe whether someone has more energy in the morning or at night. Regardless of whatever you prefer, most of us have responsibilities in the morning we need to wake up for. 

What are your mornings usually like? When your alarm goes off, do you hit snooze several times or do you get up right away? Do you allow extra time in the morning or do you sleep until the last possible minute and feel anxious and rushed as you head out the door? 

One of the most effective ways to set yourself up for success is to begin your day with a morning routine that will help you be focused, clear, and calm.

For me, I used to start my day by unloading the dishwasher while the kettle boiled for my tea.  Ugh! Why did I do that?  I realized that just made me stressed and distracted right away. Nowadays the dishwasher can wait, for sure.

Last September, I decided to overhaul my morning routine and have been intentional about waking up earlier, usually around 5:30 am.  After my alarm goes off, I drink a big glass of water even before I get out of bed.  Obviously, this requires a bit of planning in my nighttime routine to fill up the glass and leave it on my bedside table.  Then I head downstairs to get a mug of tea. I take it to my rocking chair, put my fuzzy blanket on my lap and pull out my Bible and journal. Lately I’ve been reading in Psalms.  I read some, maybe write a bit, and pray. Then I wake up my body by stretching and doing some core strength exercises.  My whole routine takes less than 30 minutes and it feels good to wake up my body, mind, and spirit this way before moving on to the rest of my day.

The way you begin your day can have a big impact on your attitude, your stress level, and your body. So, I encourage you to think through how you would like to set yourself up for success in the morning. How would you like to feel? What things would you like to do? It’s your choice!

A few tips to Set Yourself Up for Success in the morning

  • Get up right away when your alarm goes off. No snooze! If this is a challenge for you, try Mel Robbins’ #5SecondRule - count down aloud 5-4-3-2-1 and physically get up. Just do it.

  • Drink a big glass of water. No need to chug it like I do, but definitely drink some water. Your body just went all night without any water and it needs to be hydrated!

  • Take 5+ minutes for deep breathing, meditation, contemplation, gratitude, listening to uplifting music, reading something inspirational.

  • Move your body. Even 5 minutes is fantastic. If you are a current physical therapy patient, plan specific time in the morning to do your first set of PT exercises.

  • Eat a nourishing breakfast with some protein and healthy fats to keep your blood sugar stable until lunch.

  • Wait to check your phone until after you’ve done these other things.

  • Smile – it’s a new day and you are an important part of this world!

For more info on this topic, I recommend reading The Miracle Morning by Hal Elrod.

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach

Schedule a free 30-minute Discovery Session with Jennifer here






I read a lot and usually get books from the library.  If my library doesn’t have a particular book I’m looking for, they order it from another library in the system. Voila! It’s amazing.

Occasionally, a book will come along that catches my attention so much that I actually BUY it. 

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

I pre-ordered this book even before it was released and after it arrived, I have been underlining, writing notes in the margins, and folding back tops of pages.

So often we want to automatically arrive at the big transformations and goals. The before and after photos. The end of the race with the medal around our neck. The diploma.  The business goal.

These big things are great, but in order to get there it really comes down to atomic habits, making small improvements on a daily basis and realizing that the effects of your habits multiply as you repeat them.  James Clear says, “An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.”

With the New Year many people reflect on the past year’s events and accomplishments and look ahead to the New Year with hopes, dreams, and goals for their health, career, and family. This is a fantastic practice and I encourage everyone to take some time to do this. I also encourage you to not just set goals for the direction you want to go in 2019, but also think about the habits and systems that need to be put in place in order to reach those goals.

  • What is your goal (the direction you want to go)?

  • What habits need to develop?

  • What habits need to end?

  • What is one system you could implement to help you make progress in the direction of your goal?

Is all of this overwhelming? Goals, habits, systems, progress...?

Maybe you have an idea of what your goal is, but have NO idea how to change your habits or set up new systems for making progress. There is a lot of information out there and sometimes it can be difficult to wade through it all to find what works for you. I understand. Personally, I’ve waded through lots of information to find systems that work well for me. Also, I continue to learn, grow, and try new things so I can feel my best and live a flourishing life.  As your Health Coach I’m here to support, educate, and cheer you on to live your best life.  Let’s chat!

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach


One Year Later...

1 Comment

One Year Later...

You know how you can get all excited about something and make plans to do it and then not actually do it?  Yes? Looks like that’s what happened with me and this blog.

Really, I have loads of ideas I would like to write about.  

·         Sugar Cravings

·         Eating Seasonally

·         Intentions

·         Primary Food

·         Disordered Eating/Body Image

·         Investing in Your Health

·         Rushing Women’s Syndrome

·         Making a Morning Routine

·         Health Benefits of Spices

·         Gluten Free Baking

·         What Does “Eating Healthy” Really Mean?

·         Inflammation: Calming the Fire Within

·         And more…

This list is actually tucked away in my phone! So why haven’t I written anything in a YEAR?  For one thing, I wasn’t intentional and did not set an action plan for writing blog posts. I had plenty of ideas, but I didn’t act on them. Also, I was stuck in “analysis paralysis.” Overthinking everything to the point of not writing anything. 

Personally, a lot has happened this year. In April, my husband’s job ended and we are still in-between. That loss has been significant and it has been hard for me to move forward as a health coach when I am uncertain how we are moving forward as a family.

Even with all of that, there have been many ways that I have NOT been stuck in this health coaching journey.

Since January 2018, I have:

·         Been present and engaged for 60 health coaching sessions with clients.

·         Met over 20 people through free 30-minute consultations.

·         Organized, advertised and implemented 9 workshops on my own.

·         Coordinated 6 wellness workshop + cooking classes with Chef Jen Plaggemars.

·         Met many amazing health practitioners and enthusiasts through networking meetings.

·         Gained confidence and valuable experience.

I’m giving myself a gold star for all of that!

My intention is to blog once a month in 2019. There, I said it! Now I have a plan. My aim is for anything I post to be unique to me.  It will be from who I am and what has been significant in my life experiences and health coaching practice.  Stay tuned!

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach

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I'm Not Mad. I Just Want Cookies.


I'm Not Mad. I Just Want Cookies.

One rainy, cold weekend recently I must have had an interesting look on my face because my daughter’s both asked me if I was mad. “No, I’m not mad. I just want cookies.” Truly, I wasn’t mad. I wanted something. Something sweet. Cookies! But I didn’t feel like making gluten-free cookies and I knew that even if I did bake, I would eat too many. Through my health coach training at IIN, I’ve been more aware of cravings and what my body is really asking for when I crave a particular food.  Instead of wanting cookies, I was probably just tired or needed to sit down and enjoy a cup of tea or to see the sunshine.  That weekend, “I’m not mad. I just want cookies.” became a funny phrase for us.

A few days later I was at an event away from home and my husband was home with our daughters. When I returned, there was a tray filled with freshly baked, HUGE gluten-free chocolate chip cookies and a hand-made sign that said, “I’m not mad. I just want cookies.” Aw, how thoughtful! And how delicious! I ate 3 that night. And I ate the rest the next day. And then I didn’t feel well from the sugar overload. And then I really was mad. Mad at myself for not setting limits and eating to the point of not feeling well. I totally know better…I’M A HEALTH COACH!

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Really, I don’t eat or drink much sugar but this thing with the cookies bothered me. I have done a couple of sugar detoxes before and I knew it was time for another. So I took a break from refined sugar for the first three weeks in November.  I re-set my intentions to nourish my body and I continued to focus on real, whole foods. When I wanted something sweet, I enjoyed seasonal sweet vegetables like roasted squash, sweet potatoes, and pumpkin. And juicy fruits like pomegranate, apples, and orangs.

It’s the holiday season and the with abundance of sugary treats around, it’s easy to let our desire for sugar take over if we are not intentional with our food choices. Sugar tastes great and gives our brain a boost of pleasure. But it’s a temporary pleasure. The effects of sugar on our bodies can be profound (but that’s another blog post).

For now, here are a few tips for calming sugar cravings:

  • Drink water. Sometimes sweet cravings are a sign of dehydration.

  • Eat naturally sweet vegetables and fruit to crowd out your sugar cravings.

  • Avoid chemicalized, artificial sweeteners and foods with added sugar.

  • Get physically active. Being active helps balance blood sugar levels, boost energy, and reduce tension which all help decrease the likelihood that you’ll want to self-medicate with sugar.

  • Slow down and find sweetness in non-food ways! Cravings almost always have a psychological component. If you can identify the underlying causes of food cravings and make lifestyle changes accordingly, you can find balance and take charge of your health.

Need some help calming your sugar cravings? No need to wait until the holidays are over before you take steps towards better health.

Schedule a FREE 30-minute Discovery Session with me here

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach


Big Plans


Big Plans

In an earlier post, I shared a bit of my journey of how I made the connection between what I was eating and chronic headaches. And how that transformed my life and set me on a course to learn all that I could about how to nourish my body so that I could feel my best and live without chronic headaches.

How did that lead me to becoming a Health Coach?

In 2011 our younger daughter went to kindergarten so with both girls in school full time, I started exploring possibilities for work outside the home. Sometime during that year, I stumbled upon The Institute for Integrative Nutrition (IIN), a year-long online course to become a certified Health Coach. The course looked amazing! At this point in my life, I had been eating gluten free for over a year and reading all kinds of books about nourishing foods, healing through food, and holistic wellness.  I called IIN for more information, but the tuition price was more than our budget allowed and I wasn’t quite sure that the timing was right for our family. I felt like I should wait.

During that time, I was also a coach for Girls on the Run for several years. Their mission is: “We inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running.” I loved how it wasn’t just about running. We taught girls healthy communication skills, how to make more positive choices with friends and about making better food choices to nourish their bodies. I loved being Coach Kamper to all those 3rd through 5th grade girls!

Over these past several years, I often prayed that God would show me what He wanted me to do beyond homemaker (which I really do love!). There has been great value for me in being able to devote more time and energy to my family and home as a homemaker. But I knew that someday our girls would grow up and move away. *sniffle* Then what would I do? The idea of Health Coaching always came to mind.

Looking back, I can see how waiting for the right time was good. A few years ago, we had a huge transition for our family.  My husband had a change in ministry, we sold our house and moved into a rental for 5 months. Then we bought our current house, moved in between blizzards, the girls started a new school and Mark started with a different ministry at a new church.

In October 2015 I developed some back pain that wasn’t going away with rest and stretching, so I went to a Physical Therapist. Craig at SIMIO was highly recommended by several friends. On my first visit, I noticed a business card for a Health Coach at the front desk. I took the card, looked up the Audrey Byker (www.audreybyker.com) and noticed she was a graduate of the Institute for Integrative Nutrition. I emailed her and asked her opinion about IIN and she emailed back and was very positive and encouraging! At one of my PT visits, I mentioned seeing the Health Coach business card and how that was something I was interested in doing some day. Craig and I chatted more about nutrition and the IIN online program. At another PT appointment, he asked if I was still thinking about IIN and then shared how SIMIO was planning to relocate, expand, and re-brand with more services, including Health Coaching.

In the spring of 2016, I received an email from a friend, who I hadn’t seen in several months, asking for some help and encouragement in the area of nutrition and exercise. She didn’t know anything of the recent Health Coach possibilities I was exploring.  The way my friend reached out to me, I felt like it was one more validation that I was SUPPOSED to take the next step to become a Health Coach. That same day I received another email from IIN with the best tuition offer yet. The timing was right!

I enrolled in IIN in May 2016!

And SIMIO moved forward with their building plans.

Through IIN, I gained more formal education, training, resources and experience as a Health Coach and I’m so excited to join forces with SIMIO Health Services to provide health coaching and nutritional education.

Now, it’s October 2017 and today is opening day for SIMIO Health Services in the new location at 730 Chicago Drive in Holland, Michigan. It’s beautiful and definitely a place you will want to check out for health coaching, nutrition education, wellness events, massage therapy, movement classes, and of course physical therapy.

Isn’t it beautiful when big plans come together?

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach

Schedule your free 30-minute Discovery Session with Jennifer here

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Hello Summer!


Hello Summer!

Summer officially begins today, June 21! But if you’re like me, you tend to think that summer started around Memorial Day and for sure after the kids had their last day of school. For us, there was definitely a count down during May and early June.  We just get so excited about summer and the change in routines and activities!

Last week was the first full week of no school and we needed it to decompress, transition, and take a break. My girls just wanted a chance to sleep in and not have much on the calendar. We sorted school papers (and burned some!), loaded up with library books, went to the Farmer’s Market, worked on a puzzle, and watched movies.  And we talked about our summer plans and goals.

Our family has several things on our calendar for this summer. Birthday parties, appointments, various camping trips, family vacation in Traverse City, church activities. We also like to leave open space in our schedule so that we can have spontaneous fun like boating, beach, blueberry picking, and back yard games.

Whatever your routine or summer plans, I hope you take time to pause from the busyness that summer often becomes.  Go to the beach and enjoy a sunset. Build a sand castle. Take a deep breath of fresh summer air and truly enjoy this new season.

What are you looking forward to about this summer?

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach


Step by Step


Step by Step

Step by Step. One Step at a Time. The Next Step. A Step in the Right Direction…

All of these phrases set a picture in my mind of steady, moving forward progress. In this fast-paced world of instant everything, the idea of long-term goals is not particularly popular. We want results now. We want to reach our goals now. We are hungry now!

It’s so easy to think about what we want now.

“I want to run that 5K right now.”

“I want to be 20 pounds lighter now.”

“I want to advance in my job now.”

We all know that these things take time and dedication. We know that the first thing to do in training for a 5K is to get up off the couch, lace up shoes, and literally take those first steps. We know that to lose weight we must make intentional, healthy choices every day. And we know that to advance in our job, we must be consistent in the work before us each day and to continue to grow and develop new skills. These things don’t happen overnight.

When I look ahead to my goals as a Health Coach, it’s easy to get caught up in what I want it to look like in a few years instead of focusing on where I am now.  A helpful practice has been to set 6-month, 1 year, and even 5 year goals for my career. It’s inspiring to learn about other Health Coaching businesses and also healthy for me to recognize that they developed their skills step by step, just as I am doing.

Part of my next step is writing this blog! As I thought of what to name it, the phrase “Step by Step” just kept coming in mind. It makes me think of active participation and consistency. That’s what I strive for as a Health Coach and in other areas of my life. I am taking steps each week towards building my health coaching business.  I continue to take steps each day to maintain and increase my own health.

Let’s remember that in order to reach big goals, we must take it “Step by Step.”  All of these steps will lead to big distances over time and eventually we will be able to look back and see a lot of footprints along the path that got us to the point where we are now.

Step by Step,

Jennifer Kamper, Integrative Nutrition Health Coach

Schedule a free 30-minute Discovery Session with Jennifer



What is an Integrative Nutrition Health Coach?


What is an Integrative Nutrition Health Coach?

The term “integrative” means “serving or intending to unify separate things.” What we eat is important, but it’s not the only factor in health. Physical activity, relationships, career, and spirituality are all vitally important aspects of our overall well-being.  As an Integrative Nutrition Health Coach I am a supportive mentor and wellness authority who works with clients to help them feel their best through both food and lifestyle changes.  Instead of dictating one way of eating or exercising, I tailor individualized wellness programs to meet my clients’ unique needs.

Part of my journey to becoming an Integrative Nutrition Health Coach started with my own health crisis.

“Really? You don’t have a headache all the time?” I remember asking my husband this and realizing that not everyone had a terrible headache every day. Frequent headaches had been a part of my life since I was a child, but the consistent headache pain I had been living with for years as an adult was gradual enough that it took me awhile to realize that feeling that way was not normal. I was in my early 30’s, married with 2 young daughters, living my dream of being a wife and Mom. But, I had a headache every single day and the pain was increasing in intensity.  

My journey to really seeking answers began in the summer of 2008. After a visit to the doctor and 5 days on a strong medication and feeling even worse, I got off the medication and spent the next year and a half trying to figure out what was going on in my body. I had an MRI (all clear), tried chiropractic care, massage therapy, biofeedback, acupuncture, and physical therapy. While these are all wonderful services that benefited me in other ways and may help some people with chronic headaches and other health issues, I wasn’t experiencing consistent headache pain relief.  My prayer during this time was, “God, you know exactly what is going on in my body. Please give me wisdom to know if there is something I can do to stop this headache.”

Reading and researching topics of interest are one of my hobbies, so I started learning all I could about headaches, which also led me to learning more about nutrition. It wasn’t until the spring of 2010 after an experiment of not eating white flour and sugar for a time, that I made the connection between what I was eating and how I was feeling. I realized gluten was the culprit behind these severe headaches. 

Looking back on this time, it’s frustrating that nobody asked me about what I was eating. Frustrating, but not surprising. The practitioners I saw knew their particular area of expertise and were not nutritional experts. However, if they had asked, I would have proudly told them that I ate really healthy. I made most of our meals at home, enjoyed a variety of fruits and vegetables, used whole wheat flour in baking, and made my own granola and sprinkled wheat germ all over it. Little did I know how I was contributing to my own pain!

I started tuning in to my body and recognizing how the food I ate affected how I felt.  A term that is common among Integrative Nutrition Health Coaches is “bio-individuality” which means that we are all unique in how things like food, environmental factors, exercise, therapies, medications, and stress affect our bodies. I know people who have benefited greatly from chiropractic care and massage therapy to manage headaches. But for me, the underlying issue was a sensitivity to gluten.

When I gave up eating gluten, I actually had to go through a process of mourning. It sounds silly to say I was mourning the loss of a food, but I loved baking (and eating) muffins, cookies and bread! Gluten was in many of the foods I was eating and the selection of gluten free options at the grocery store was limited at this time. What was I going to eat? Reading labels and experimenting with gluten free cooking and baking became necessary. And it also became fun! I liked trying new recipes and I especially liked not having a headache.

There have been many mistakes along the way, like forgetting to read a label or ask for an ingredient list, especially when dining out or eating food I didn’t prepare.  But now, I am an expert at reading labels and preparing gluten free food! If a food containing gluten looks really delicious to me, I remind myself, “Nothing tastes good enough to be worth not feeling well.”

Food has the power to make us sick and it has the power to heal. We are all unique in how foods nourish or negatively affect our bodies.  The concept of bio-individuality has been powerful in my life and in those I support and coach.  If you are not feeling your best, have you considered how you are or are not nourishing your body through the food you are eating?

I know that the information available for health is abundant and can be overwhelming. Let me come alongside you and coach you through your wellness journey so you can feel your best!

Jennifer Kamper, Integrative Nutrition Health Coach

Schedule a free 30-minute Discovery Session