An Open Letter To My Body

As Mother’s Day approaches, I was inspired to write this post, dedicated to all the superhero moms out there.  I know that pregnancy can change our bodies, but  please remind yourself that we are all beautiful no matter what. 🙂 

I also want to send out special love to those who have tried to have kids and can’t… I have suffered through miscarriages and I understand the grief.  Big Hugs to you all.  xoxo



Dear Body Of Mine,


I would like to take a moment to thank you.  I know in the past, I hated you.  You were my enemy.  Almost every minute was filled with horrible thoughts such as “You are so ugly.” and “You are so fat.”  Not once did I take the time to appreciate the little things such as the sparkle in your blue eyes, your luscious lips, or your toned arms.

No, instead I focused on the thighs that touch, the breasts that are too small, the butt that is too big and the stomach… oh man…. I could write a book on how much I despised the stomach.

I first noticed the size of the stomach when I was ten years old. Why did it stick out instead of lay flat?  Compared to the size of my small arms and legs, my stomach looked funny to me.  So when I was older I did awful things to you.  I abused you.  I did not feed you the nourishing food you needed.  I swallowed tons and tons of chemicals in the form of laxatives that greatly messed up the digestive system.  I forced my legs to move in the form of running, day in and day out.   You needed to be punished for not looking perfect.

I compared you to other bodies.  Why didn’t you look like the mom in the exercise class who appeared to have never had a baby? Why didn’t I have voluptuous breasts and flat abs?

I wanted to cut the stomach open.  I wanted to erase the stretch marks and flatten out the loose skin.  I thought you needed to be fixed. I was a victim and you, my body, were to blame.   Over time, I felt more and more angry at you.  That anger translated into yelling at my husband.  I also felt shame.  I was so embarrassed to show you to him.

I am sorry.

I am sorry for hating you, calling you names, hiding you, punishing you, and for almost “fixing” you with a knife.

I am sorry that I took you for granted.  I have a body– I HAVE a body that moves! I have arms that help me hug the soft skin of my family. Feet that help me to  play hide and seek. Legs that help me to get into downward dog for yoga.  Hands that help me to type and express my feelings in writing. Taste buds that help me to enjoy chocolate.  Ears that hear the precious words, “I love you, mommy.”

And…. yes, I am grateful for my stomach. While I am sad for losing babies,  you endured 4 miscarriages and  4 D and C’s.  You also suffered through two C-sections. Not to mention , you gave me two BIG, healthy babies.

I am finally at a point where I can say “Thank you” for the loose skin and stretch marks.  They are my badge of honor. They remind me how blessed I am to have children.

Thank You.

As I take a deep breath, I am asking for your forgiveness. I love you.







p.s.– Check out my New Workbook!  It’s called Beautiful Freedom: a 4 week journey toward  radical body-love and passionate living.  Click HERE to see it on Amazon.



5 Tips for Busy Moms on Slowing Down and Savoring Your Food

Take a moment to think about your absolute favorite food.  Close your eyes and imagine you are eating it. Okay, open your eyes now so you can read this blog, lol.

I bet you can taste it in your mind, right?  Now think about the texture of the food.  Is it creamy? Crunchy? Now imagine feeling peaceful after eating it.  You are totally satisfied because you ate exactly what your body needed.

Was that difficult to do?  Imagine if we actually did that while eating our food.  If we slowed down and really savored the taste of our food.  If we paid attention to what our body is telling us and stopped when we feel satisfied.  If after we eat, we  felt grateful for the food instead of guilty for eating it.

What I just described is what experts call, Mindful Eating.

Mindful Eating is certainly not a new trend.  Before Fast Food restaurants and TV dinners, I’m sure it was much easier to sit down, slow down, and savor our food (hey, the “3 S’s!).

Now is the time where I may start to lose some people.  You may be thinking, “yeah right…this is the real world. I can’t always slow down with my food.”  Or, “I am not sure that I would even know when I am ready to stop eating.”

Those are both valid points.  To which I would say, it just takes PRACTICE.  Like with anything, if we condition our body and mind to think/behave a certain way, it’s not going to change over night.  Just like with exercising to increase strength, we need to “exercise” our mind by forming a new ritual, so to speak.

Before I go on, let me clarify what Mindful Eating Is and what it is NOT.

Mindful Eating Is:

1. A way of life

2. For every one- even kids!

3. Dependent on your own body wisdom (not the latest diet guru)

4. About providing a PLEASURABLE experience with food

Mindful Eating is NOT:

1. A typical “diet”

2. only for Buddhists

3. an excuse to eat whatever the heck you want all the time

4. a weight loss plan (though some have used it to aid in weight loss)

Mindful Eating is..

So what are some quick tips for busy moms (and anyone really!) to incorporate Mindful Eating into their lives?

1. Sit down and eat with your family as often as possible (I know, sports events make it hard.  Start off with even just 2 or 3 times during the week)

2. Take 3 deep breaths before eating.

3. Even if you are not the praying type, it helps to say a word of gratitude toward the food you will be eating.

4. Pause to take deep breaths BETWEEN bites.

5.  Half way through your meal, pause and ask yourself how full you are from a scale of 0 to 5, with 0 being stuffed and 5 being ravenous.  The aim is to stop at a 1, 2, or 3, depending on what our body needs.  Will you always be using a rating system the rest of your life?  No, of course not, but this is a good tool to get you into the habit of paying attention to your body.

The bonus? This is a good example for your KIDS to follow as well!  In fact, I wrote an article about teaching mindful eating to kids (last year) click HERE to read that one.

Still feeling overwhelmed?  As a Holistic Health Coach,  I can personally guide you and give you the tools to be able to start paying better attention to your body, so you can find a peaceful relationship with food.  Click here to learn more and to sign up for a Breakthrough Session! ($37).

In Peace,

Kellie McGarry

Dissecting the words “Nourished and New”

Did you know that I am a “warrior woman”?  Well, at least according to the meaning behind my name.  Not “Kelly” mind you… this meaning only applies to those who are lucky to have my unique spelling of “Kellie”.   Aside from the occasional miss-spelling, I kinda like my name actually!

What does your name mean?  Is the meaning behind a name important to you?  When you chose your child’s name, did you base it on the meaning or did you only choose it because you like the sound of it?  Or perhaps, you chose a family name.  My son John is named after my husband’s father John, who had passed away when my husband was a teenager.

I am actually not writing this post to talk about our names, but to share with you the meaning behind the name of my health coach business-  “Nourished and New”.   First off, I actually can’t take credit for choosing this name.  One of my class-mates suggested it and right away, I intuitively knew it would be a good fit.

What does the word “Nourished” mean to you?   I love comparing the synonyms and antonyms listed on this site.






On the flip side, here are some antonyms:





***Do you feel like you are ignoring your body’s messages to slow down and take a breath? Are you neglecting your body when it comes to self-care and reducing stress? Have you abandoned the notion of just eating healthy without going on a diet?  Do you deprive yourself of pleasurable foods for the sake of weight loss?  Do you deprive your mind of positive thoughts?

***Would you  rather cultivate a state of awareness regarding what your body needs?  Do you want to cherish your body and love the skin you are in?  Do you want to nurture your mind set, allowing yourself to think positive thoughts?  Do you want to sustain your emotional health instead of find a temporary fix?

I know that being nourished has a lot to do with feeding ourselves healthy, nutritious foods, such as fruits and vegetables, nuts, seeds and whole grains, and even meat from animals that were raised sustainably.

However, I don’t think that is the only example of being nourished.  I think we also nourish our soul, or you can even call it our human spirit.  By using relaxation techniques such as meditation and yoga, we are nourishing our mind, which nourishes our soul– that which is our whole being.   This also happens when we nourish our soul with thoughts of gratitude versus fear or guilt.  So just as we nourish and cultivate a growing flower, we also feed our own minds with words that help us to grow in a positive way, and we feed our body with food that brings us both nutrition and pleasure.

Notice I am NOT saying that nutritious foods are the ONLY nourishing foods. When nourishment is also pleasure, we can enjoy the occasional treat without guilt. In fact, some of us who used to have eating disorders (such as myself) NEED to learn to eat dessert in a way that doesn’t make us to feel guilty.  I do not feel that I was truly nourishing myself when I had the restriction mind set, or even when I was all gung-ho about eating “clean” and was too extreme about it.

In a way, we can be eating all healthy foods (or “real food” as some people call it) and still not be fully nourished-mind, body and soul.  When I meet with someone, it doesn’t matter to me that they  are not eating a perfect diet.  Yes, when we desire nourishment, we start to gravitate towards whole foods, BUT I am more interested to find out how you are NOURISHING yourself, no matter what looks like for you.

What we eat does affect our thoughts in the long run.  But even more so, HOW we eat.  Even if we eat a veggie burger, if we are under stress, our digestion system won’t work properly because it thinks it’s in fight or flight mode and may even release toxins.

I would say this:

Nourishment = whole foods + pleasure foods+ self-care+ mindfulness

blog lotus flower

Source: by “bplanet”

As for the “New” part of the title? 

I don’t think we become a new person.  We were always the same, whole, complete person.  We just became conditioned to thinking a certain way and need to break the pattern.  So we become new in our mind set, in our awareness about life and what makes us tick, what we are passionate about, what foods we really do enjoy or not enjoy, how we see ourselves in the mirror, and how we view others as well.

So, in a sense, we are “RE newed” because we were never broken.  But Nourished and New just sounds good together. 🙂

So I ask again,  what does being “Nourished” mean to you?  I would LOVE to hear your thoughts in the comment section!

To a rockin’, Nourished and New you,


p.s.–I have recently tweaked my coaching programs! Curious to learn more?  Email me at to set up an initial consultation! And visit my website to learn more about me and my approach.



I will be sharing my story and my tips on loving our body, in an online radio podcast which airs Monday, November 18th!

time: 9:30 am PST and replay at 3:30 p.m. PST

Here is the website with more info!

Kim Fuller is the host of this show called, “Change Is Personal”.

Hope you can tune in! Join my Facebook page for more updated information.

And the winner is…..

…..Christina Davis!

You are the winner of :

The Slow Down Diet, by Marc David

Two, initial consultations with myself

and a beautiful, Gratitude Stone from Elizabeth Hartigan, The Gratitude Girl!


If you have not read my interview with The Gratitude Girl and read everyone’s gratitudes in the comments, check out the post HERE.

I want to thank EVERYONE for sharing your gratitudes! (and for reading my blog!) We had a total of 19 comments! I hope the interview with The Gratitude Girl inspired you to start writing down or sharing your gratitude every day! It really can do wonders on your outlook on life.  I usually share gratitudes on Elizabeth’s page, The Gratitude Girl, but today I officially started my Gratitude Journal… woohoo!  I found a pretty journal and plan to write in it every morning.  I’ll let you know how it goes, and I hope you will do the same!

Here are some things I am grateful for:

2 beautiful children

an amazing, supportive husband

my loving parents

my house

my wonderful friends…. both new and old!

my laptop, so I can blog and keep in touch with you all

my cat who reminds me to calm down

that I no longer suffer from Fibromyalgia

the school I went to, Institute for Integrative Nutrition

all of my fans on my Nourished and New page on Facebook

and all of YOU!

Lastly, I am grateful for The Gratitude Girl for inspiring me to be more grateful and for sharing her story on my blog!


Certified Holistic Health Coach

Don’t miss a post…. will you “Follow” me? Click the button above! 🙂

Interview with “The Gratitude Girl” (and a fun CONTEST!)

Sometimes people come into your life who drain your energy. They are constantly complaining about anything and everything.

Then there are those times when someone comes into your life who shines so brightly you can’t help but put a smile on your face and feel uplifted and inspired for the rest of the day.

This is what I found in Elizabeth Hartigan, who is a Coach and calls herself The Gratitude Girl

I first heard about her page on Facebook.  It was Thanksgiving and she was talking about what she is grateful for.  Before long, I noticed that she posts her gratitude every single day.  That was a good reminder for me to stay centered in gratitude, as I know how easy it is for us to lose sight of that.

Her daily reminders to be grateful has increased my joy and contentment tremendously.  I now find myself feeling grateful for so-called little things, like toilets and fly swatters. 🙂 

Recently, I asked Elizabeth a few questions by email, and here are her responses.

(Then, be sure to leave a comment below sharing what you are grateful for. This is part of a fun contest and the winner will receive some great gifts!  Read more about the contest below, after the interview.)

The Gratitude Girl

I love your title. Will you share with us how you became The Gratitude Girl?

Thank you, Kellie. Truthfully Gratitude found me! 12 years ago I found myself in a bit of a funk. I discovered a lump in my neck and was told I had cancer.

 In that moment my world began to shift! Gratefully Oprah had a very special guest Mattie Stepanek a little boy with Muscular Dystrophy who lost 3 siblings and was sharing his battle and struggle in his life. I thought if this little guy can be so loving and so grateful, than so can I!
I started with a simple spiral notebook, and have to admit when I started it was a struggle to jot down 5 things a day to be grateful for.  Now I can easily list hundreds in a few minutes.

About 40 days later the lump was gone, I did no traditional treatment, I simply went within and removed negativity, release people and things that needed to be released, followed my intuition, and started with Gratitude!
This diagnosis was a blessing in disguise, I realized the power we each have in changing our lives by changing our thoughts. My life has never been the same, it is now an honor and joy to share this gift with others!

Explain with us the benefits of why it is so important to practice gratitude every day.

Sharing gratitude is such an important and powerful tool. It has been scientifically proven that gratitude is one of the highest levels of vibration in the world. So as we practice gratitude personally, and practice sharing gratitude we instantly lift our vibration, we enhance and strengthen our relationships. Know that your words have the ability to heal and bless another, often we are told what is wrong rather than what is right. I make it a point to share gratitude with someone each and everyday!

I know you have mentioned to me before that you don’t just talk about gratitude.  Can you share some examples of what you discuss with your clients?

Absolutely, Gratitude is the foundation of my work. I also help my clients discover their purpose and live from their passion.
Much of the work I do is on shifting our thinking, releasing old negative thoughts that are running in the background, letting go of that which no longer serves us, and clearing space for that which we intend to attract in our lives. I help clients make conscious changes in our lives, and allow their own unique magnificence to Shine!

photo of Elizabeth

How does someone know if they could benefit from a Gratitude coach, such as yourself?

I specialize in working with Female Entrepreneurs who are looking to make a change or shift in their lives. They love their lives but may be wondering how do I live fully and passionately from my purpose? They may be feeling stuck or blocked in a particular area of live and wondering how do I attract more of what I want into my life? They may want to release a block or find a new way of looking at things, I always say Perception is everything! We see the world through our own filtered perceptions. When we begin to shift the way we look at things, the things we look at begin to shift.

What is it about being The Gratitude Girl that really lights you up and brings you joy?

I love hearing stories of relationships that have been healed or repaired through gratitude after working with me or attending a seminar.

 I love seeing someone get that a-ha moment right in front of you. You see it in their eyes and in their heart.

 I love helping someone to release a block or self imposed limitation by bringing it forth. So often we do not even realize the limiting ideas or blocks we carry around until someone else see’s it in us. As a coach or guide part of my work is in paying attention to what is being said or going on underneath the surface by bringing it to light and using gratitude to re-frame a situation.  Perception is everything!

Lastly,  please share what you are grateful for today!

There is so much to be grateful for! Today, I am grateful for a custom blended iced tea infusion, YUM! I am grateful for my husband Kurt who is so supportive and loving. I am grateful for my doggie Sterling who is endless joy, unconditional love, and reminds me to play! I am grateful for the ability to go within and to listen to that small voice that is guiding me.  I am grateful for my friends who bless and enrich my life in so many ways!  I could go on and on!

Thank you for this opportunity to share! I am truly grateful! 🙂

With Gratitude,



Thank you, Elizabeth!  I am grateful for YOU!

So, my friends…How often do you share gratitude?  I challenge you to write down what you are grateful for every day, and visit Elizabeth’s special gratitude page, The Gratitude Girl on Facebook, to share what you are grateful for!  Also,  to learn more about The Gratitude Girl, please visit her website at

You may also connect with her by “liking” her facebook page HERE.

So, now for the CONTEST!!

Here is what you need to do:  Share in the comments below (click the link underneath this post), what you are grateful for! Simple as that!

How you win:  I will pick a winner at random through

Deadline Tuesday, June 18th at midnight, AZ time (please note date change) …. but go ahead and share your comment TODAY!

What you will win!

-a copy of the book The Slow Down Diet, by Marc David (this book transformed the way that I look at food),


-PLUS 2 FREE health coaching sessions with myself (for you or a friend) (visit my website at to learn more about what I do and how I can support you around your relationship with food and your body!)

-AND a beautiful Gratitude Stone, from Elizabeth Hartigan, The Gratitude Girl.  I have a stone and it’s always a great reminder to be grateful!


You will be contacted by email, so please make sure and leave your email address with your comment! I will also share the winner on a blog post.

Why am I having this contest?

To celebrate one year of blogging!! And to celebrate YOU!

So, I want to see LOTS of gratitudes!  And please share this blog on your Facebook page!  Thank you for all of YOUR support!  I am truly GRATEFUL for all of you!



p.s.-  feel free to take a look around at my other posts! I usually post inspiring messages of health and wellness to support and encourage you on your journey!  And if you like what you see, I would LOVE it if you could subscribe!