Plan Simple with Mia Moran

Plan Simple with Mia Moran

By Mia MoranBusinessEntrepreneurshipHealth & FitnessMental HealthEducationSelf-Improvement
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Plan Simple with Mia Moran episodes

  • Don’t Give Your Power away with Dr. Mindy Pelz

    Remember when you stand up and declare that you’re making health a priority, you allow those around you to do the same. It really is an opportunity for us to ignite health into the world. - Dr. Mindy Pelz

    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Dr. Mindy Pelz, a chiropractor and founder of one of the largest natural wellness clinics in the San Francisco Bay Area. She’s the author of The Reset Factor and founder of the Resetter Tribe. Her interest in the power of food stems from getting diagnosed with Chronic Fatigue Syndrome in college and healing herself with diet changes.


    We talked about the ketogenic diet, which you may have been hearing about. I had some misconceptions about that Dr. Mindy cleared up. She describes it like this: Keep your carbohydrates low, down, under 50 grams and keep your protein under 50 grams. Really what you rely on is more fat. When you cut back on carbs and bring in more fats like avocados, nut butters, and butter, it forces the liver to secrete more ketones. Your brain thrives on this, you are less hungry, and your mind gets really clear.


    The other part of the ketogenic diet is fasting. When you go 13–15 hours without eating, you cells start to detox and repair themselves. For Dr. Mindy, that looks like stopping eating at 8 PM, having coffee with a little butter in the morning and then not eating until about noon or 1. Coffee, water, and tea work here because they doesn’t raise your blood sugar.


    We talk about:


    • Net carbs and how to figure out how much you are eating (including the hand tool Carb Manager)



    • What fasting looks like for her and how she recommends you should start



    • What her ketogenic meals actually look like



    • Training your body to be a fat burner, not a sugar burner



    • Teaching your kids what nutrition looks like



    • Rushing Woman’s Syndrome and learning to calm ourselves down



    Really believe in yourself. When it comes to health, don’t give your power away.  – Dr. Mindy Pelz





    BIO

    Dr. Mindy Pelz D.C, Founder of Reset Factor, is crazy passionate about helping families stay healthy. For the past 20 years, she has been in the health trenches with busy Silicon Valley families. Her focus is on giving families the tools to reset their body’s microbiome, detoxifying heavy metals, improving brain function, strengthening immunity, balancing hormones, and creating health plans that have all members of the family thriving.




    LINKS

    • https://drmindypelz.com/



    • Resetter Tribe



    • Carb Manager



    • Rushing Woman’s Syndrome



    Doable Changes from this episode:


    • KNOW YOUR CARB INTAKE. Start by simply measuring your food and plugging it into Carb Manager. This doable change is about awareness. Just get used to measuring and tracking. Making adjustments can be your next...
    49 min
  • Don’t Give Your Power away with Dr. Mindy Pelz
    Remember when you stand up and declare that you’re making health a priority, you allow those around you to do the same. It really is an opportunity for us to ignite health into the world. - Dr. Mindy Pelz
    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Dr. Mindy Pelz, a chiropractor and founder of one of the largest natural wellness clinics in the San Francisco Bay Area. She’s the author of The Reset Factor and founder of the Resetter Tribe. Her interest in the power of food stems from getting diagnosed with Chronic Fatigue Syndrome in college and healing herself with diet changes.
    We talked about the ketogenic diet, which you may have been hearing about. I had some misconceptions about that Dr. Mindy cleared up. She describes it like this: Keep your carbohydrates low, down, under 50 grams and keep your protein under 50 grams. Really what you rely on is more fat. When you cut back on carbs and bring in more fats like avocados, nut butters, and butter, it forces the liver to secrete more ketones. Your brain thrives on this, you are less hungry, and your mind gets really clear.
    The other part of the ketogenic diet is fasting. When you go 13–15 hours without eating, you cells start to detox and repair themselves. For Dr. Mindy, that looks like stopping eating at 8 PM, having coffee with a little butter in the morning and then not eating until about noon or 1. Coffee, water, and tea work here because they doesn’t raise your blood sugar.
    We talk about:
    Net carbs and how to figure out how much you are eating (including the hand tool Carb Manager)
    What fasting looks like for her and how she recommends you should start
    What her ketogenic meals actually look like
    Training your body to be a fat burner, not a sugar burner
    Teaching your kids what nutrition looks like
    Rushing Woman’s Syndrome and learning to calm ourselves down
    Really believe in yourself. When it comes to health, don’t give your power away.  – Dr. Mindy Pelz
    BIO
    Dr. Mindy Pelz D.C, Founder of Reset Factor, is crazy passionate about helping families stay healthy. For the past 20 years, she has been in the health trenches with busy Silicon Valley families. Her focus is on giving families the tools to reset their body’s microbiome, detoxifying heavy metals, improving brain function, strengthening immunity, balancing hormones, and creating health plans that have all members of the family thriving.
    LINKS
    https://drmindypelz.com/
    Resetter Tribe
    Carb Manager
    Rushing Woman’s Syndrome
    Doable Changes from this episode:
    KNOW YOUR CARB INTAKE. Start by simply measuring your food and plugging it into Carb Manager. This doable change is about awareness. Just get used to measuring and tracking. Making adjustments can be your next step. 
    TRY A 13-HOUR FAST. See what happens if you stop eating at in the late evening and don’t eat again for 13 hours. You can have water, tea, or coffee in the morning, but don’t eat breakfast until later. For breakfast get some fat—egg, avocado, nuts. Experiment and see how it feels. Love this vegan keto list too.
    SLOW DOWN. When we are always rushing, our cortisol levels go up, which leads to hormonal issues. Focus on slowing down. Schedule yoga or mediation into your day. Block off an afternoon to check out—don’t work, say no to social invitations. Hang out with your family or take complete down time.
    49 min
  • Don’t Give Your Power away with Dr. Mindy Pelz
    Remember when you stand up and declare that you’re making health a priority, you allow those around you to do the same. It really is an opportunity for us to ignite health into the world. - Dr. Mindy Pelz
    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Dr. Mindy Pelz, a chiropractor and founder of one of the largest natural wellness clinics in the San Francisco Bay Area. She’s the author of The Reset Factor and founder of the Resetter Tribe. Her interest in the power of food stems from getting diagnosed with Chronic Fatigue Syndrome in college and healing herself with diet changes.
    We talked about the ketogenic diet, which you may have been hearing about. I had some misconceptions about that Dr. Mindy cleared up. She describes it like this: Keep your carbohydrates low, down, under 50 grams and keep your protein under 50 grams. Really what you rely on is more fat. When you cut back on carbs and bring in more fats like avocados, nut butters, and butter, it forces the liver to secrete more ketones. Your brain thrives on this, you are less hungry, and your mind gets really clear.
    The other part of the ketogenic diet is fasting. When you go 13–15 hours without eating, you cells start to detox and repair themselves. For Dr. Mindy, that looks like stopping eating at 8 PM, having coffee with a little butter in the morning and then not eating until about noon or 1. Coffee, water, and tea work here because they doesn’t raise your blood sugar.
    We talk about:
    Net carbs and how to figure out how much you are eating (including the hand tool Carb Manager)
    What fasting looks like for her and how she recommends you should start
    What her ketogenic meals actually look like
    Training your body to be a fat burner, not a sugar burner
    Teaching your kids what nutrition looks like
    Rushing Woman’s Syndrome and learning to calm ourselves down
    Really believe in yourself. When it comes to health, don’t give your power away.  – Dr. Mindy Pelz
    BIO
    Dr. Mindy Pelz D.C, Founder of Reset Factor, is crazy passionate about helping families stay healthy. For the past 20 years, she has been in the health trenches with busy Silicon Valley families. Her focus is on giving families the tools to reset their body’s microbiome, detoxifying heavy metals, improving brain function, strengthening immunity, balancing hormones, and creating health plans that have all members of the family thriving.
    LINKS
    https://drmindypelz.com/
    Resetter Tribe
    Carb Manager
    Rushing Woman’s Syndrome
    Doable Changes from this episode:
    KNOW YOUR CARB INTAKE. Start by simply measuring your food and plugging it into Carb Manager. This doable change is about awareness. Just get used to measuring and tracking. Making adjustments can be your next step. 
    TRY A 13-HOUR FAST. See what happens if you stop eating at in the late evening and don’t eat again for 13 hours. You can have water, tea, or coffee in the morning, but don’t eat breakfast until later. For breakfast get some fat—egg, avocado, nuts. Experiment and see how it feels. Love this vegan keto list too.
    SLOW DOWN. When we are always rushing, our cortisol levels go up, which leads to hormonal issues. Focus on slowing down. Schedule yoga or mediation into your day. Block off an afternoon to check out—don’t work, say no to social invitations. Hang out with your family or take complete down time.
    49 min
  • Gluten Free with Nadine Grzeskowiak

    “Wheat is ubiquitous in our culture. It is in our national song of pride – amber waves of grain. It is in the bible as both wheat and bread... It is in our food, makeup, lotions, Play-Doh, envelopes and stamps, in our compostable eating utensils, plates and cups, our artwork, holiday wreaths, and even out toilet paper (eeek!)” – Nadine Grzeskowiak

    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Nadine Grzeskowiak. She’s the Gluten Free RN and the author of Dough Nation. She was diagnosed, by accident, 11 years ago with celiac disease and has been researching and educating other since then. Celiac disease is a world-wide issue, and celiacs is grossly underdiagnosed. And many people who have diabetes also have the genes that predispose you for Celiac disease. It’s a big problem.


    Should everyone be gluten free? People with Celiac disease should certainly, but what about everyone else? Given the number of people who do not realize they have Celiac disease and the fact that gluten causes inflammation in everyone, cutting out gluten can’t hurt. I always encourage people to try it and see how much better you feel.


    A lot of people think that going gluten free is too hard. Nadine and I agree that it really isn’t hard.  You need to get back to whole, real foods. If that’s not how you’ve been eating, that can feel complicated, but in many ways it is simpler.


    We talk about:


    • Getting over addictions to gluten, dairy, and sugar (and what gluten and dairy have in common)



    • Focusing on what you can have—tons of fruits and veggies and protein—instead of trying to swap out gluten free sweets or bread



    • How to help your kids, since many people start on this road to help their child, by going through diet changes yourself first or doing it as a family



    • How our tastebuds actually change as we shift how we eat



    • The importance of knowing where your food comes from



    • Why fast meals aren’t the goal, but cooking real food doesn’t really take as long as we think



    • Finding healthcare providers aligned with your health goals



    BIO


    Nadine Grzwskowiak had been an RN in Oregon for 18 years, working in emergency departments and trauma centers throughout the state. In November 2006, she was finally diagnosed with celiac disease. By that time she thought she would be dead in six months or less. She was 40 years old. Nadine saw and worked with multiple doctors, and still could not figure out what was killing her.


    Within two weeks of being on a gluten-free diet, Nadine felt much better. By February 2007, she started RN On Call. In March 2007, Nadine became a gluten intolerance/celiac disease educator. Nadine can save more people with this information than she ever could have saved in the emergency department.


    LINKS


    • FLOW365



    • Gluten Free RN



    • Gluten Free RN podcast



    • Dough Nation



    1 hr 1 min
  • Gluten Free with Nadine Grzeskowiak
    “Wheat is ubiquitous in our culture. It is in our national song of pride – amber waves of grain. It is in the bible as both wheat and bread... It is in our food, makeup, lotions, Play-Doh, envelopes and stamps, in our compostable eating utensils, plates and cups, our artwork, holiday wreaths, and even out toilet paper (eeek!)” – Nadine Grzeskowiak
    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Nadine Grzeskowiak. She’s the Gluten Free RN and the author of Dough Nation. She was diagnosed, by accident, 11 years ago with celiac disease and has been researching and educating other since then. Celiac disease is a world-wide issue, and celiacs is grossly underdiagnosed. And many people who have diabetes also have the genes that predispose you for Celiac disease. It’s a big problem.
    Should everyone be gluten free? People with Celiac disease should certainly, but what about everyone else? Given the number of people who do not realize they have Celiac disease and the fact that gluten causes inflammation in everyone, cutting out gluten can’t hurt. I always encourage people to try it and see how much better you feel.
    A lot of people think that going gluten free is too hard. Nadine and I agree that it really isn’t hard.  You need to get back to whole, real foods. If that’s not how you’ve been eating, that can feel complicated, but in many ways it is simpler.
    We talk about:
    Getting over addictions to gluten, dairy, and sugar (and what gluten and dairy have in common)
    Focusing on what you can have—tons of fruits and veggies and protein—instead of trying to swap out gluten free sweets or bread
    How to help your kids, since many people start on this road to help their child, by going through diet changes yourself first or doing it as a family
    How our tastebuds actually change as we shift how we eat
    The importance of knowing where your food comes from
    Why fast meals aren’t the goal, but cooking real food doesn’t really take as long as we think
    Finding healthcare providers aligned with your health goals
    BIO
    Nadine Grzwskowiak had been an RN in Oregon for 18 years, working in emergency departments and trauma centers throughout the state. In November 2006, she was finally diagnosed with celiac disease. By that time she thought she would be dead in six months or less. She was 40 years old. Nadine saw and worked with multiple doctors, and still could not figure out what was killing her.
    Within two weeks of being on a gluten-free diet, Nadine felt much better. By February 2007, she started RN On Call. In March 2007, Nadine became a gluten intolerance/celiac disease educator. Nadine can save more people with this information than she ever could have saved in the emergency department.
    LINKS
    FLOW365
    Gluten Free RN
    Gluten Free RN podcast
    Dough Nation
    Email Nadine
    Nadine on Facebook
    Nadine on Instagram
    Primaldocs.com
    For genetic testing: TeraLab or https://glutenpro.com/en-us/
    Doable Changes from this episode:
    EXPERIMENT WITH GLUTEN-FREE. If the idea of giving up pizza and beer (or pasta and bread) forever puts you in a panic. Try going gluten free for one week. Focus on real foods—lots of fruits, vegetables, and protein. Just see how it feels. Notice when you are craving certain foods and how you feel without them.  
    KNOW WHERE YOUR FOOD COMES FROM. Start with one thing. Go to a farmers market or farm stand and talk to the people who grew your food. Research and join a CSA. Don’t be afraid to ask questions about production practices.
    TAKE 15 MINUTES TO PREP. Take 15 minutes to prep something or move something forward so that you can eat a real food meal. It doesn’t have to be hard to eat well, but sometimes part of the learning process is getting over that idea.
    1 hr 1 min
  • Gluten Free with Nadine Grzeskowiak
    “Wheat is ubiquitous in our culture. It is in our national song of pride – amber waves of grain. It is in the bible as both wheat and bread... It is in our food, makeup, lotions, Play-Doh, envelopes and stamps, in our compostable eating utensils, plates and cups, our artwork, holiday wreaths, and even out toilet paper (eeek!)” – Nadine Grzeskowiak
    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Nadine Grzeskowiak. She’s the Gluten Free RN and the author of Dough Nation. She was diagnosed, by accident, 11 years ago with celiac disease and has been researching and educating other since then. Celiac disease is a world-wide issue, and celiacs is grossly underdiagnosed. And many people who have diabetes also have the genes that predispose you for Celiac disease. It’s a big problem.
    Should everyone be gluten free? People with Celiac disease should certainly, but what about everyone else? Given the number of people who do not realize they have Celiac disease and the fact that gluten causes inflammation in everyone, cutting out gluten can’t hurt. I always encourage people to try it and see how much better you feel.
    A lot of people think that going gluten free is too hard. Nadine and I agree that it really isn’t hard.  You need to get back to whole, real foods. If that’s not how you’ve been eating, that can feel complicated, but in many ways it is simpler.
    We talk about:
    Getting over addictions to gluten, dairy, and sugar (and what gluten and dairy have in common)
    Focusing on what you can have—tons of fruits and veggies and protein—instead of trying to swap out gluten free sweets or bread
    How to help your kids, since many people start on this road to help their child, by going through diet changes yourself first or doing it as a family
    How our tastebuds actually change as we shift how we eat
    The importance of knowing where your food comes from
    Why fast meals aren’t the goal, but cooking real food doesn’t really take as long as we think
    Finding healthcare providers aligned with your health goals
    BIO
    Nadine Grzwskowiak had been an RN in Oregon for 18 years, working in emergency departments and trauma centers throughout the state. In November 2006, she was finally diagnosed with celiac disease. By that time she thought she would be dead in six months or less. She was 40 years old. Nadine saw and worked with multiple doctors, and still could not figure out what was killing her.
    Within two weeks of being on a gluten-free diet, Nadine felt much better. By February 2007, she started RN On Call. In March 2007, Nadine became a gluten intolerance/celiac disease educator. Nadine can save more people with this information than she ever could have saved in the emergency department.
    LINKS
    FLOW365
    Gluten Free RN
    Gluten Free RN podcast
    Dough Nation
    Email Nadine
    Nadine on Facebook
    Nadine on Instagram
    Primaldocs.com
    For genetic testing: TeraLab or https://glutenpro.com/en-us/
    Doable Changes from this episode:
    EXPERIMENT WITH GLUTEN-FREE. If the idea of giving up pizza and beer (or pasta and bread) forever puts you in a panic. Try going gluten free for one week. Focus on real foods—lots of fruits, vegetables, and protein. Just see how it feels. Notice when you are craving certain foods and how you feel without them.  
    KNOW WHERE YOUR FOOD COMES FROM. Start with one thing. Go to a farmers market or farm stand and talk to the people who grew your food. Research and join a CSA. Don’t be afraid to ask questions about production practices.
    TAKE 15 MINUTES TO PREP. Take 15 minutes to prep something or move something forward so that you can eat a real food meal. It doesn’t have to be hard to eat well, but sometimes part of the learning process is getting over that idea.
    1 hr 1 min
  • The FLOW Planning Method—How a Clear Vision and Little Changes Add Up to the Life You Want

    “When we declare, we do. When we think, we dabble.” -Mia Moran

     


    If you are anything like me, you have a bookshelf of productivity books, a recycle bin of half used calendars and planners, an too many days where your bag is filled with ideas and reminders on sticky notes and envelopes.


    I know I’m not alone, because over the years of helping families plan healthier meals, I realized that while some people needed recipes or to learn how to cook (just like I had), most people really needed more time. I kept hearing it again and again. We just can’t get together for family dinner. I’m too busy for selfcare. I don’t have time to cook the meals I really want to eat.


    We are all busy. As entrepreneurs and loving parents, as passionate people who want to explore our interests and live healthy life, we struggle to find the time, make the time. I know because I keep searching for the ultimate planning method to make it all fit. Nothing is perfect, but I learned not to separate my healthy lifestyle goals, my family, and my spirituality and self-care from my work planning. Once I get it all on one page and look not for balance, but for FLOW between the different parts of my life, it starts to make sense.


    This isn’t a quick fix solution, nothing that really works is. Instead you focus breaking down your goals and continually flowing forward. And when you get off track, you have your system to come back into FLOW.


    I created the FLOW Planning method, because it was what I needed, and as I shared what I was doing, other moms got interested. I want you to keep moving toward the life you want toward a life where you reach your big business goals—and have time for family and health and spirituality too.


    So grab a notebook and a pen and the calendar on your phone. I’ll walk you through my process (and share my daily planning pages). At the end I will share the easiest way to put this process into action.


     


    What the FLOW Planning Method Is All About


    The FLOW Planning Method is a mix between journaling and calendaring. It is a way to keep moving towards what you want, one season and one day at a time.


    It’s about knowing where to focus and making sure you aren’t spending too much time in any one part of your life. It’s about knowing what little things you can do in all areas of your life that will have a big impact.


    Here’s how it works.


     




    1. Commit to the 4 categories.

    The FLOW Planning Method is based around four categories:


    • Food & wellness



    • Lifestyle & family



    • Om (aka spirituality and self-care)



    • Work.



    We usually commit to our work or parenting for a phase of our life, and ditch the rest (at least in our planning), but when you get really intentional in all 4 areas, magic starts to happen.


     




    2. Get everything out of your head and onto paper.

    We hold so much in our heads and it holds us back. Just the act of getting everything down on paper can greatly affect your productivity, your creativity, and decrease your stress level.


    In the FLOW Planning Method, we call this transfer from head to paper the master list. This process also shows you if you are out of flow and too focused on one part of your life so you can adjust.


     




    3. Trust your gut and plan for the next 90 days.

    Life changes, and while you may have big, long-term goals, it’s really productive to focus on just the next 90 days. So in this

    50 min
  • The FLOW Planning Method—How a Clear Vision and Little Changes Add Up to the Life You Want
    “When we declare, we do. When we think, we dabble.” -Mia Moran
     
    If you are anything like me, you have a bookshelf of productivity books, a recycle bin of half used calendars and planners, an too many days where your bag is filled with ideas and reminders on sticky notes and envelopes.
    I know I’m not alone, because over the years of helping families plan healthier meals, I realized that while some people needed recipes or to learn how to cook (just like I had), most people really needed more time. I kept hearing it again and again. We just can’t get together for family dinner. I’m too busy for selfcare. I don’t have time to cook the meals I really want to eat.
    We are all busy. As entrepreneurs and loving parents, as passionate people who want to explore our interests and live healthy life, we struggle to find the time, make the time. I know because I keep searching for the ultimate planning method to make it all fit. Nothing is perfect, but I learned not to separate my healthy lifestyle goals, my family, and my spirituality and self-care from my work planning. Once I get it all on one page and look not for balance, but for FLOW between the different parts of my life, it starts to make sense.
    This isn’t a quick fix solution, nothing that really works is. Instead you focus breaking down your goals and continually flowing forward. And when you get off track, you have your system to come back into FLOW.
    I created the FLOW Planning method, because it was what I needed, and as I shared what I was doing, other moms got interested. I want you to keep moving toward the life you want toward a life where you reach your big business goals—and have time for family and health and spirituality too.
    So grab a notebook and a pen and the calendar on your phone. I’ll walk you through my process (and share my daily planning pages). At the end I will share the easiest way to put this process into action.
     
    What the FLOW Planning Method Is All About
    The FLOW Planning Method is a mix between journaling and calendaring. It is a way to keep moving towards what you want, one season and one day at a time.
    It’s about knowing where to focus and making sure you aren’t spending too much time in any one part of your life. It’s about knowing what little things you can do in all areas of your life that will have a big impact.
    Here’s how it works.
     
    1. Commit to the 4 categories.
    The FLOW Planning Method is based around four categories:
    Food & wellness
    Lifestyle & family
    Om (aka spirituality and self-care)
    Work.
    We usually commit to our work or parenting for a phase of our life, and ditch the rest (at least in our planning), but when you get really intentional in all 4 areas, magic starts to happen.
     
    2. Get everything out of your head and onto paper.
    We hold so much in our heads and it holds us back. Just the act of getting everything down on paper can greatly affect your productivity, your creativity, and decrease your stress level.
    In the FLOW Planning Method, we call this transfer from head to paper the master list. This process also shows you if you are out of flow and too focused on one part of your life so you can adjust.
     
    3. Trust your gut and plan for the next 90 days.
    Life changes, and while you may have big, long-term goals, it’s really productive to focus on just the next 90 days. So in this phase, you’ll design your top goal in each of the 4 FLOW categories for the next season.
    Here’s where the trust comes in. Take time to get still. Let yourself get creative. Listen to what really feels right, what you want to lean into. Stillness and slowing down are essential parts of the process.
    Once you identify your goals, know your why. What is going to motivate you to keep moving toward those goals when life starts moving fast again, when you aren’t still and quiet and focused. What will keep you going when things aren’t going well? Your why can do that. Once you know that, make a commitment to yourself that you will stick with it and reach this goal, because of that why.
     
    4. Flow your goals forward each month.
    Once you have your big 90-day plan, you break it down and keep flowing forward. You look at:
    What you will do this month to move toward your 90-days goal
    What could get in the way
    What can you do to streamline shopping and the little things that get in the way of your big thing
     
    5. Set yourself up once a week.
    Once a week you look ahead for the week and make a plan to keep flowing things forward. You tap into mindset supports as you do this.
    You make a meal plan (always). This decreases stress, helps you hit your food and wellness goals, and lets you move food forward all through the week. And when you eat better, fuel your body better, you have more energy for all the other things you plan to get done.
    Each week you decide what habits to track. I am a big fan of veggies, water, and supplements. Other ideas are exercise, smoothie, Instagram, meditation, quality time with a child, hubby time, writing, journaling, planning (how meta!). Make a checklist for the habits you are building.
     
    6. Create a daily practice.
    A daily practice may sound like one more thing to do, but a well created practice supports and sustains you. And knowing what you will do — and why you are doing it throughout the day keeps you on track.
    When we declare, we do. When we think, we dabble.
    So declare and get doing.
    Block all your time
    Write down 3 things you are grateful for.
    Identify 3 things you are doing towards your 4 big goals.
    Block off 30 minutes for email and phone calls.
    Note what you will eat
    Track your daily habits
    Find your magic moments.
    Get your free FLOW daily tracking sheet, plus a free audio class to walk you through it.
     
    7. Celebrate and critique your progress.
    I have a practice of going back through each day and time tracking. I do this because I do not always follow my own plans and I am trying to get better about that. I just try to pay attention if I got lost in Facebook instead of writing a blog post or cleaning the playroom. You can do this without judging or berating yourself. Just use the information to make choices moving forward.
    In my daily practice, I move anything that does not get done to a new time. I find that helps me be accountable to what I want to do and the time it takes. If that feels crazy,  you can use the monthly stock taking that is built into FLOW planner.
    It’s easy to lose track of what got done and what didn’t. Pausing to take stock of what actually happened in a month, helps you understand the reason you could not finish a particular project. It lets you reset for the next month with a more realistic view. But it also lets you stop and celebrate what you did accomplish. Recognizing our own progress is super important to our momentum and mindset.
     
    Put Your FLOW Plan Together
    You can easily put this into practice in a notebook. The important thing is to get dreaming, get writing, and get practicing. But if you’d like different steps set up for you, I’ve created a planner that does just that.
    The FLOW Planner gives you space to commit to all the parts of your life on one page. There is space for your big goals and the steps that move you toward them — and for the little stuff we need to do every day.
    Get the FLOW Planner.
     
    It comes with a free class to help you make the most of your planner so you can move closer to your dreams through the small actions you take each day.
    Another way to get into FLOW
    Doing things differently takes time, so have patience and kindness to yourself. That said, I have found that doing this work with a buddy is hugely helpful. It’s important to find somebody who wants to make change too, who won’t sabotage your goals.
    If you want accountability from me and other women getting into FLOW, this is the last chance to sign up for round one of FLOW365. If you see a waitlist button, enrollment is closed and we will notify you when a second cohort starts in January.
     
    Join FLOW365 here or get on the wait list.
     
    Waitlisted? Get your FLOW Planner now to get started, then join FLOW365 later to get support!
    50 min
  • The FLOW Planning Method—How a Clear Vision and Little Changes Add Up to the Life You Want
    “When we declare, we do. When we think, we dabble.” -Mia Moran
     
    If you are anything like me, you have a bookshelf of productivity books, a recycle bin of half used calendars and planners, an too many days where your bag is filled with ideas and reminders on sticky notes and envelopes.
    I know I’m not alone, because over the years of helping families plan healthier meals, I realized that while some people needed recipes or to learn how to cook (just like I had), most people really needed more time. I kept hearing it again and again. We just can’t get together for family dinner. I’m too busy for selfcare. I don’t have time to cook the meals I really want to eat.
    We are all busy. As entrepreneurs and loving parents, as passionate people who want to explore our interests and live healthy life, we struggle to find the time, make the time. I know because I keep searching for the ultimate planning method to make it all fit. Nothing is perfect, but I learned not to separate my healthy lifestyle goals, my family, and my spirituality and self-care from my work planning. Once I get it all on one page and look not for balance, but for FLOW between the different parts of my life, it starts to make sense.
    This isn’t a quick fix solution, nothing that really works is. Instead you focus breaking down your goals and continually flowing forward. And when you get off track, you have your system to come back into FLOW.
    I created the FLOW Planning method, because it was what I needed, and as I shared what I was doing, other moms got interested. I want you to keep moving toward the life you want toward a life where you reach your big business goals—and have time for family and health and spirituality too.
    So grab a notebook and a pen and the calendar on your phone. I’ll walk you through my process (and share my daily planning pages). At the end I will share the easiest way to put this process into action.
     
    What the FLOW Planning Method Is All About
    The FLOW Planning Method is a mix between journaling and calendaring. It is a way to keep moving towards what you want, one season and one day at a time.
    It’s about knowing where to focus and making sure you aren’t spending too much time in any one part of your life. It’s about knowing what little things you can do in all areas of your life that will have a big impact.
    Here’s how it works.
     
    1. Commit to the 4 categories.
    The FLOW Planning Method is based around four categories:
    Food & wellness
    Lifestyle & family
    Om (aka spirituality and self-care)
    Work.
    We usually commit to our work or parenting for a phase of our life, and ditch the rest (at least in our planning), but when you get really intentional in all 4 areas, magic starts to happen.
     
    2. Get everything out of your head and onto paper.
    We hold so much in our heads and it holds us back. Just the act of getting everything down on paper can greatly affect your productivity, your creativity, and decrease your stress level.
    In the FLOW Planning Method, we call this transfer from head to paper the master list. This process also shows you if you are out of flow and too focused on one part of your life so you can adjust.
     
    3. Trust your gut and plan for the next 90 days.
    Life changes, and while you may have big, long-term goals, it’s really productive to focus on just the next 90 days. So in this phase, you’ll design your top goal in each of the 4 FLOW categories for the next season.
    Here’s where the trust comes in. Take time to get still. Let yourself get creative. Listen to what really feels right, what you want to lean into. Stillness and slowing down are essential parts of the process.
    Once you identify your goals, know your why. What is going to motivate you to keep moving toward those goals when life starts moving fast again, when you aren’t still and quiet and focused. What will keep you going when things aren’t going well? Your why can do that. Once you know that, make a commitment to yourself that you will stick with it and reach this goal, because of that why.
     
    4. Flow your goals forward each month.
    Once you have your big 90-day plan, you break it down and keep flowing forward. You look at:
    What you will do this month to move toward your 90-days goal
    What could get in the way
    What can you do to streamline shopping and the little things that get in the way of your big thing
     
    5. Set yourself up once a week.
    Once a week you look ahead for the week and make a plan to keep flowing things forward. You tap into mindset supports as you do this.
    You make a meal plan (always). This decreases stress, helps you hit your food and wellness goals, and lets you move food forward all through the week. And when you eat better, fuel your body better, you have more energy for all the other things you plan to get done.
    Each week you decide what habits to track. I am a big fan of veggies, water, and supplements. Other ideas are exercise, smoothie, Instagram, meditation, quality time with a child, hubby time, writing, journaling, planning (how meta!). Make a checklist for the habits you are building.
     
    6. Create a daily practice.
    A daily practice may sound like one more thing to do, but a well created practice supports and sustains you. And knowing what you will do — and why you are doing it throughout the day keeps you on track.
    When we declare, we do. When we think, we dabble.
    So declare and get doing.
    Block all your time
    Write down 3 things you are grateful for.
    Identify 3 things you are doing towards your 4 big goals.
    Block off 30 minutes for email and phone calls.
    Note what you will eat
    Track your daily habits
    Find your magic moments.
    Get your free FLOW daily tracking sheet, plus a free audio class to walk you through it.
     
    7. Celebrate and critique your progress.
    I have a practice of going back through each day and time tracking. I do this because I do not always follow my own plans and I am trying to get better about that. I just try to pay attention if I got lost in Facebook instead of writing a blog post or cleaning the playroom. You can do this without judging or berating yourself. Just use the information to make choices moving forward.
    In my daily practice, I move anything that does not get done to a new time. I find that helps me be accountable to what I want to do and the time it takes. If that feels crazy,  you can use the monthly stock taking that is built into FLOW planner.
    It’s easy to lose track of what got done and what didn’t. Pausing to take stock of what actually happened in a month, helps you understand the reason you could not finish a particular project. It lets you reset for the next month with a more realistic view. But it also lets you stop and celebrate what you did accomplish. Recognizing our own progress is super important to our momentum and mindset.
     
    Put Your FLOW Plan Together
    You can easily put this into practice in a notebook. The important thing is to get dreaming, get writing, and get practicing. But if you’d like different steps set up for you, I’ve created a planner that does just that.
    The FLOW Planner gives you space to commit to all the parts of your life on one page. There is space for your big goals and the steps that move you toward them — and for the little stuff we need to do every day.
    Get the FLOW Planner.
     
    It comes with a free class to help you make the most of your planner so you can move closer to your dreams through the small actions you take each day.
    Another way to get into FLOW
    Doing things differently takes time, so have patience and kindness to yourself. That said, I have found that doing this work with a buddy is hugely helpful. It’s important to find somebody who wants to make change too, who won’t sabotage your goals.
    If you want accountability from me and other women getting into FLOW, this is the last chance to sign up for round one of FLOW365. If you see a waitlist button, enrollment is closed and we will notify you when a second cohort starts in January.
     
    Join FLOW365 here or get on the wait list.
     
    Waitlisted? Get your FLOW Planner now to get started, then join FLOW365 later to get support!
    50 min
  • Create Empty Spaces with Christine Koh

    We have to be really intentional about creating empty spaces to let our minds wander, breathe and be creative.  – Christine Koh

    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Christine Koh, a multimedia creative who has done so many things. She’s a co-founder of Boston Mamas, co-host of the podcast Edit Your Life, co-author of Minimalist Parenting, and co-creator of Brave New Worlds Designs, an advocacy focused t-shirt design company.


    We talk about all these amazing ideas and how she has time for them. I love her belief that we need empty space—either in time, or uncluttered scene, or a vast landscape—to kind of restore ourselves and let ourselves be creative. She talks about looking ahead and finding your “Goldilocks” level or the just right level of activities in given week and how she decides what to say no to.


    One of the tools she uses is getting of the hamster wheel of parenting shoulds. Christine encourages parents to remember that they are in charge of the situation and can carve out a life that works for their family. Sometimes that means learning to say no graciously, no excuse needed.


    We talk about:


    • The benefits of not always being there for our kids events



    • Back ups and having other people in charge of scheduling



    • Old school poster boards and tech tools for planning and scheduling



    • Using an out of office responder to gain focused time



    • Creating your personal and professional village



    • Committing to 10 minutes a day for yourself



    BIO


    Christine Koh is a music and brain scientist turned multimedia creative. She spent a decade in academia. Christine was about to become a professor when she decided to hang up her academic spurs in favor of more flexible and independent ventures. Since leaving academia in 2006, Christine has forged a new career focused on creating content to help people live better, happier, and with elevated purpose and intention. She is the founder/editor of Boston Mamas, a pioneer in the hyperlocal lifestyle niche; co-host of the Edit Your Life Show, a podcast devoted to helping people edit their lives to make room for awesome; co-author of Minimalist Parenting, a book to help parents enjoy family life more by doing less; designer/co-owner of Brave New World Designs, a stylish, advocacy-oriented design collection; and creative Director at Women Online, a communications firm that specializes in using social media for good. Christine lives in the Boston area with her husband Jonathan and daughters Laurel and Violet.


    LINKS


    • http://www.christinekoh.com/



    • On Instagram @bostonmamas



    • Boston Mamas



    • Minimalist Parent



    • Edit Your Life



    • Women Online



    1 hr

About Plan Simple with Mia Moran

From the publisher's feed

Bestselling author and life coach Mia Moran serves up the Plan Simple Podcast for women who want to ditch overwhelm and wear all their hats with ease. Listen for inspirational interviews, informative…

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