It May be National Donut Day…but How Often Do You “Celebrate”?


I’m sure many people are excited and heading to their nearest Krispy Kreme or Dunkin’ Donuts because of the fact that it’s National Donut Day. (Hip hip hooray!) For some, this may be an uncommon treat, and yet for others, this donut (or donuts) could resemble more of an everyday indulgence.

Sure, one donut is most likely not going to hurt you–(unless of course you’re gluten intolerant, have Celiac’s disease or among other things, are diabetic.) And I totally agree with treating yourself, every once in a while.

The big problem with celebrating and promoting events such as National Donut Day though, is that many people use this as an excuse to continue on with their usual junk-eating habits, or even pack on the sweets a little heavier on this particular day.

We are bombarded with advertising and messages in our daily lives that tell us “it’s okay to eat sugary, processed, nutrient-devoid foods all the time.” Why? It’s convenient. It’s cheap. It’s delicious. And you only live once, right?

Here’s the truth:

Those convenient, cheap and delicious foods are destroying our health.

It’s okay to have a donut every once in a while. How often is that? Maybe once a week; or every couple weeks; or…(gasp) once a month! Could you imagine only savoring the taste of your favorite sweet treat or savory indulgent food so sparingly? Well, this could be a key habit to improving and sustaining good health.

So take a good honest look at what your daily diet consists of. Could you cut down on the amount of cookies, potato chips, drive-thru meals or any other processed or convenience foods you’re eating? Are there healthier foods–fruits and vegetables, leaner choices of meats, that you could replace your usual choices with?

That donut you’re enjoying today is very likely convenient, cheap and delicious…but will it (plus all of the other unhealthy foods you’re eating) be worth the pain of inflammation that wreaks havoc on your digestive system a year down the road? Or the diabetes that you are suddenly diagnosed with, which forces you to alter your entire lifestyle and add all sorts of medications and doctor’s visits to your monthly budget?

Your best plan of action is to create a balanced plan for yourself. Set the time each week to shop and prepare meals and snacks for the week. Be sure to include plenty of fruits and vegetables in each of your meals, to ensure that your body is receiving an abundant amount of high-quality nutrition. When your body is less depleted, you may experience less cravings for sugary, overly-processed junk. And plan one day a week when you will allow yourself to have a small treat–ie. one scoop of ice cream or one chocolate chip cookie. “Donut” give yourself a “cheat day.”

Great Health Requires A Healthy Dose of Optimism


Before you can achieve physical fitness, you must master your mental health. People who are described as “optimistic” are more likely to reach their goals, no matter what they are because they maintain a positive mindset. At those moments that you experience a roadblock or a setback in your plan for bettering your health, a main determining factor of your success is whether or not you can bounce back, emotionally. The optimist sees a setback as an opportunity to learn and re-evaluate. On the other hand, a pessimist may simply give up and stop believing in his or her potential to succeed.

If you aren’t the type to stay consistently optimistic, you are certainly not alone. Self-doubt is a difficult opponent to overcome. Negative thoughts can become bad habits over time and rather than focusing on eliminating them, you would be better served by replacing this bad habit with a better one: responding to your negative thoughts with positive ones. When you can think positive, optimistic thoughts, your “certainty, confidence and elation” will increase and suddenly…not only will you be more sure of the belief that you can reach your goals, but you will feel fired up and more motivated to go after them.

Here are some key suggestions for creating a “mindset makeover” from Brian Tracy, author and Business/Personal Success Expert, mentioned in an article from

1. Control your reactions and responses. 
An optimist sees a setback as temporary, while the pessimist sees it as permanent. The optimist sees an unfortunate event as a temporary event, something that is limited in time and that has no real impact on the future. The pessimist, on the other hand, sees negative events as permanent, as part of life and destiny.

2. Isolate the incident.
An optimist sees difficulties as specific, while the pessimist sees them as pervasive. This means that when things go wrong for the optimist, he looks at the event as an isolated incident largely disconnected from other things that are going on in his life.

For example, if something you were counting on failed to materialize and you interpreted it to yourself as being an unfortunate event, just something that happens in the course of life and business, you would be reacting like an optimist. The pessimist, on the other hand, sees disappointments as being inescapable. To him they are indications of a problem or shortcoming that pervades every area of life.

3. Don’t take failure personally.
Optimists see events as external, while pessimists interpret events as personal. When things go wrong, the optimist will tend to see the setback as resulting from external factors over which one has little control.

Accountability and support are key components in making a solid switch from “optimist” to “pessimist.” Find yourself a trustworthy friend, loved one or a coach to keep you in check and to help you succeed in creating more positive thoughts for your mind to focus on. Once you can build a solid foundation of self-confidence and an optimistic attitude, the sky is the limit for what you can achieve.

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Kat Medrano specializes in empowering her clients to stay positive, believe in themselves and work consistently towards creating the daily lifestyle changes that result in sustainable optimal health. For a complimentary “Fresh Start” consultation and to take immediate action on renewing your life today, go to the Services page and book your appointment or e-mail her at:

April Spring Cleaning Challenge!


I am hosting a virtual challenge for the month of April to get my followers involved in creating actions throughout the next 30 days that will improve their health and their happiness. Here are the actions to take in the first 10 days of the month…and I’ll have more for you soon, so be sure to check back!

*CONTEST* I’m excited to announce that there is a contest tied to this challenge and entering is super simple. All you have to do is Like my Facebook page, follow me on Instagram and post pics of your completed tasks on the challenge list, using the tag #renewedlifeSCC and tagging @renewedlife_kat. The person with the most points at the end of every 10 days will win a FREE spot in a Spring Cleaning Challenge group (which is online, so anyone can participate). That includes a one-on-one goal planning session with me, guidance for meal planning & prepping, tips for simplifying your eating, exercising & stress-management habits PLUS a sampler set of my favorite yummy superfoods shake.

Don’t miss out on this wonderful opportunity of self-renewal and the chance to get back in control of your body, your energy and your happiness!

Sleep Your Way to Better Health


You may sacrifice a few hours here and a few hours there, but when skimping on sleep becomes a regular part of your routine, your overall health can begin to seriously suffer from it. Those recommended eight hours a night don’t just help you to have the energy to get through your day, but they can keep you from being in an agitated mood, having a short attention span with which to focus on your tasks and activities and believe it or not, a proper amount of sleep plays a huge role in controlling your food cravings!

If you are in search of some reasons that are a bit more “scientific” to justify catching more shut-eye each night, consider that a lack of sleep can compromise your immune system, cause inflammation and even damage your genes! (according to this article from Experience Life magazine.) In addition, you could experience memory loss, loss of hearing and even decreased sexual function.

An occasional all-nighter or severely delayed bedtime may not seem harmful, but over time, every choice that we make adds up to become pieces of a bigger picture. You may even be dealing with specific health issues right now that could be improved with just a little more, good-quality sleep.

top tips for zzzs

Some fabulous tips to transform you from night owl to Sleeping Beauty:

  • Establish a bedtime and wake time for yourself and stick to that schedule the best that you can. Your body’s natural rhythms will adapt to this, making it easier to get a good night’s rest.
  • Power down your electronics an hour or two before bed. If you need to keep your mind busy, read a book or listen to calming music.
  • Prioritize your To Do list so that you complete the things you need to and worry less about whatever may not have gotten done. It can be difficult to turn your mind off at night if you are constantly worrying about unfinished tasks.
  • On a similar note, set yourself up for success by preparing what you need for the next day before you go to bed. This is especially important for those who get up early in the morning and constantly rush to get out of the house. Lay out your outfit and accessories, pack a lunch and have your grab-and-go breakfast (ex. a superfoods smoothie) ready for easy access in the AM!
  • Exercise earlier in the day. Performing intense exercise or physical activity close to your bedtime could make it more difficult to fall asleep. Exercise usually winds you up so make sure that you allow yourself the opportunity to calm down before it’s time to hit the sack.

Not sure if you’re lacking on sleep or getting just the right amount? Start tracking how many hours you sleep each night for a week and throughout the day, record your energy levels and how you’re feeling right when you wake up, after each meal and right before bed. Are you indulging in various sugary treats and foods during your day? Do you feel irritable or very fatigued often? Are your workouts feeling less effective? These are just a few signs that may suggest you need more/better sleep.

After observing yourself for a week, start experimenting with some of the suggestions above, keep tracking your information and observe any improvements.

We all lead busy lives and have many responsibilities, but don’t let that be your EXCUSE for not enjoying the happiest, healthiest life that you can imagine!

Who’s Ready for Some Spring Cleaning?


No, I am not talking about cleaning out your home or office! Although, you may want to put that on your To Do list along with this challenge since a clean and organized environment can contribute towards a better quality of life. For this challenge though, we are talking about your BODY!

Loving your body means prioritizing its needs–mentally, physically and spiritually. In this 5-Day Spring Cleaning challenge, we will create a unique goal for you that includes a focus on all three and the outcome will be more energy, a better body and an increase in your confidence and knowledge to be able to continue on a journey to optimal health.

This is an online event and will kick off on Monday March 23rd and continue through Friday March 27th. Take the first step changing your life…Become a champion to defeat the EXCUSES that are holding you back from achieving success.

Want more info?

Send an e-mail to: with “Spring Cleaning” in the subject line