Tag: guide

Getting Started, Nutrition

Processed Foods Guide: What to Avoid and What to Add

Corie Muldoon

Table of Contents

Quick Rule of Thumb

Animal Products to Avoid

Vegan Products to Avoid

Animal Products to Limit

Plant-Based Whole Foods to Add

Quick Rule of Thumb

Read ingredient lists! If it has more than 5 ingredients or ingredients you can’t pronounce, it’s probably highly processed/not good for you! Choose foods that look like they do in nature or have minimal, recognizable ingredients.

Animal Products to Avoid

Highly-Processed Meats:

  • Bacon, ham, sausages, hot dogs
  • Deli meats and cold cuts (turkey, roast beef, etc)
  • Pepperoni, salami, chorizo
  • Jerky with added preservatives/sugar
  • Canned meats (spam, potted meat)
  • Chicken nuggets, fish sticks, burgers (breaded/pre-made)

Highly-Processed Dairy:

  • American cheese, cheese spreads, cheese whiz
  • Flavored yogurts with high sugar content
  • Ice cream with artificial ingredients
  • Non-dairy creamers with artificial ingredients
  • Highly processed protein powders with many additives

Other Highly-Processed Animal Products:

  • Imitation crab
  • Fish with heavy breading or sauces
  • Pre-marinated meats with preservatives

Vegan Products to Avoid

Highly-Processed Vegan Products:

  • Vegan meat substitutes (impossible burgers, veggie patties, etc)
  • Vegan cheese with many additives
  • Plant-based nuggets, burgers with long ingredient lists
  • Packaged vegan desserts and sweets
  • Instant flavored oatmeal packets
  • Sugary plant-based milks with additives
  • Refined white bread, pastries, crackers
  • Chips, cookies, candy (even if vegan)
  • Soda and sweetened beverages
  • Boxed cereals with added sugars
  • Instant noodles and packaged meals

Refined/Highly-Processed Grains:

  • White rice, white pasta, white bread
  • Most breakfast cereals
  • Crackers and pretzels
  • Granola bars with added sugars

Animal Products to Limit

Fresh Meats & Fish:

  • Fresh cuts of beef, pork, lamb
  • Whole chicken, turkey (not pre-seasoned)
  • Fresh fish and shellfish
  • Max 3 servings per week if you eat meat

Quality Dairy:

  • Plain Greek yogurt
  • Natural cheeses (cheddar, mozzarella, etc)
  • Milk without additives
  • Max 2 servings daily if you consume dairy

Quality Eggs:

  • Fresh whole eggs
  • 3-4 eggs per week, max 7 per week

Plant-Based Whole Foods to Add

Vegetables:

  • All fresh vegetables
  • Frozen vegetables without sauces
  • Aim for: 3-5 servings daily

Fruits:

  • All fresh fruits
  • Frozen fruits without added sugar
  • Aim for: 2-4 servings daily

Legumes & Minimally Processed Proteins:

  • Dried or canned beans/lentils
  • Plain tofu, tempeh
  • Aim for: 1-2 servings daily

Whole Grains:

  • Brown rice, quinoa, oats
  • Whole grain pasta and bread (unrefined, minimal ingredients)
  • Aim for: 2-4 servings daily

Nuts & Seeds:

  • Raw or dry roasted nuts
  • Seeds (chia, flax, hemp, pumpkin)
  • Aim for: 1 ounce (small handful) daily

Healthy Fats:

  • Avocados
  • Olive oil, Coconut oil
  • Aim for: 1-2 servings daily

Happy Eating!

Featured Series, Mental Health, Relationships

Sowing Connection: Building Supportive Relationships That Help Mental Health Bloom

Corie Muldoon
“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu

Humans are wired for connection. Research consistently shows that strong, supportive relationships are one of the most powerful predictors of mental health and life satisfaction.

Yet in our busy, digital world, meaningful connections often get neglected until we desperately need them.

The Mental Health Power of Connection

Quality relationships don’t just make us feel good—they literally change our brain chemistry and stress response:

  • Strong social connections reduce the risk of depression by 30%
  • Supportive relationships lower cortisol levels and blood pressure
  • People with strong social ties live longer & recover faster from illness
  • Connection activates release of oxytocin, naturally reducing anxiety

Seeds of Connection to Plant Today

1. Deep Listening

The Science: When we feel truly heard, our nervous system calms and stress hormones decrease. Active listening strengthens trust and emotional bonds.

Plant the seed: In your next conversation, put away distractions and practice the “80/20 rule”—listen 80% of the time, speak 20%. Ask follow-up questions like “How did that make you feel?” or “Tell me more about that.”

2. Vulnerability in Small Doses

The Science: Sharing authentic experiences creates psychological safety and deepens bonds. Researcher Brené Brown found that vulnerability is essential for meaningful connection.

Plant the seed: Share one genuine feeling or struggle with a trusted person this week. Start small—maybe how you felt during a challenging moment at work or a worry you’ve been carrying.

3. Consistent Check-ins

The Science: Regular, predictable contact builds secure attachment and creates a safety net for mental health challenges.

Plant the seed: Choose one person to check in with weekly. Send a simple text: “Thinking of you—how’s your week going?” Consistency matters more than lengthy conversations.

4. Protecting Your Energy

The Science: Learning to say no to draining interactions preserves your mental energy and creates space for supportive relationships to flourish.

Plant the seed: Practice saying “I need to think about that” instead of immediately saying yes to requests. This simple phrase gives you time to consider what truly serves your wellbeing.

Nurturing Different Types of Connections

Acquaintance-level: Smile at neighbors, make small talk with cashiers. These micro-connections boost mood and create a sense of community belonging.

Friend-level: Schedule regular activities, remember important events in their lives, and be consistent in your communication.

Close relationships: Practice emotional honesty, offer support during difficult times, and celebrate successes together.

When Relationships Feel Challenging

Remember that not every relationship will bloom, and that’s okay. Some connections are meant to be seasonal. Focus your energy on relationships that feel mutual, supportive, and energizing. It’s better to have three deep, meaningful connections than twenty superficial ones.

This Week’s Connection Challenge

Choose one relationship seed to plant this week:

  • Have one conversation where you listen more than you speak
  • Share something authentic with a trusted friend
  • Send a heartfelt message to someone you’ve been thinking about
  • Say no to something that will drain your mental energy

Notice how tending to your relationships affects your overall mood and stress levels.

Next week: “Creating Sanctuaries” Simple ways to transform your living space into a mental health sanctuary.

Remember, while supportive relationships are crucial for mental health, they can’t replace professional support when needed. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. See free resources here

Sowing Connection: Building Supportive Relationships That Help Mental Health Bloom | Core by Corie

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Featured Series, Finance, Relationships

Building Better Finances Together: A Couple’s Guide

Corie Muldoon

Talking about money with your partner can be tough, but it doesn’t have to be.

After years of learning (sometimes the hard way), I’ve discovered that building strong finances as a couple requires open communication.

It also involves creating shared systems that work for both of you.

Here are our tried-and-true tips for creating financial harmony in your relationship:

1. The Weekly Money Date

Schedule a regular 30-minute chat about finances. Keep it light – we do ours over Sunday coffee. Review your spending, celebrate wins, and tackle any concerns early. This prevents stress from building up and keeps you both in sync.

2. Create a Shared Vision

Before diving into budgets, talk about your dreams. What do you want to build together? A home? Travel adventures? Early retirement? Understanding each other’s financial goals makes daily money decisions easier and more meaningful.

3. Divide and Conquer (But Stay Connected)

Play to your strengths. In our relationship, I handle rental income and expense tracking while my partner manages our personal account. The key? We both stay informed about the full picture through our weekly check-ins.

4. Set Up Your Success System

Create a simple shared system:

  • Use a joint spreadsheet for tracking income & expenses

  • Use a shared credit card for easy expense tracking, pay card off weekly

  • Agree on a percentage % of income to move into joint savings account for taxes and investments

  • Share login access to all important accounts

  • Touch base before making big purchases. Do we need it or do we want it? The goal is to make more than we’re spending each week.

  • Set up automatic payments to investment accounts

5. Celebrate Progress Together

Track your joint financial wins, no matter how small. We touch base on our wins at our weekly meeting. From paying off a credit card to maxing out a Roth IRA account. It keeps the money journey positive and motivating.

6. Have Each Other’s Backs

Sometimes life throws curveballs. Create an emergency fund together and discuss how you’ll handle unexpected expenses before they happen. This creates security and trust in your financial partnership.

Remember, building better finances as a couple isn’t about having identical money styles. It’s about creating a system that works for both of you.

Start with one of these tips this week and build from there. Your relationship (and your wallet) will thank you.

Comment your favorite money tips below!

Relationships

Building Emotional Intimacy: A Couples Guide

Corie Muldoon

In the spirit of Valentine’s Day, we’ll be touching on relationships this month!

Emotional intimacy is the sharing of thoughts and feelings with another person in a way that is… safe, trusting, and vulnerable. It is a key aspect of interpersonal relationships.

What does emotional intimacy involve?

  • Feeling close to another person
  • Sharing personal feelings
  • Receiving personal validation
  • Being open and honest with each other
  • Sharing your deepest thoughts and feelings

Strong emotional intimacy comes from showing up emotionally for someone consistently over a long period of time.

When we show up for someone emotionally, we’re making a deposit into their emotional piggy bank. Make enough deposits = something of true value.

Here are some ways to build emotional intimacy, starting with smaller steps:

Daily Connection:

  • 10-minute check-ins about your days
  • Share one good thing and one challenge each day
  • Physical touch without sexual pressure (hand holding, hugs, light touches)
  • Express appreciation for specific things you notice

Activities Together:

  • Cook a meal together
  • Take walks and talk
  • Try a new hobby or class together
  • Create shared goals or projects

Deeper Connection:

  • Share fears and hopes
  • Ask about each other’s feelings beyond surface level
  • Show vulnerability about your own emotions
  • Listen without trying to fix
  • Share memories of why you fell for each other

Small Daily Gestures:

  • Send thoughtful texts
  • Leave little notes
  • Do small favors
  • Express genuine compliments
  • Ask about their feelings/thoughts

Remember to:

  • Start small and build gradually
  • Be patient with the process
  • Focus on quality time without distractions
  • Share your appreciation when they make efforts

A little bit everyday adds up.

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Featured Series, Relationships

Getting Healthy Together: A Couple’s Guide

Corie Muldoon

Are you and your partner looking to embark on a health and wellness journey together? Congratulations on taking the first step!

Getting healthy together can bring many benefits to your relationship, including:

  • Increased motivation and accountability
  • Enhanced teamwork and communication
  • Improved overall health and well-being
  • More quality time spent together

Here are some tips to help you and your partner get healthy together:

1. Set Common Goals

Discuss and set specific, achievable health goals together. This can be anything from running a marathon to cooking healthy meals at home.

2. Create a Shared Vision

Develop a shared vision for your health and wellness journey. This will help you both stay motivated and focused on your goals.

3. Schedule Healthy Time Together

Plan regular healthy activities together, like:

  • Morning yoga or meditation sessions
  • Evening walks or jogs
  • Cooking healthy meals together
  • Weekend hikes or outdoor adventures

4. Support Each Other’s Strengths and Weaknesses

Recognize and support each other’s strengths and weaknesses. If one partner is struggling with a particular aspect of their health journey, offer encouragement and support.

5. Celebrate Milestones and Progress

Celebrate each other’s progress and milestones along the way. This will help keep you both motivated and encouraged to continue working towards your health goals.

6. Make Healthy Choices Together

Make healthy choices together, like:

  • Preparing healthy meals at home
  • Avoiding unhealthy snacks and treats
  • Drinking plenty of water throughout the day

7. Be Patient and Flexible

Remember that getting healthy is a journey, not a destination. Be patient and flexible with each other, and don’t be too hard on yourselves if you slip up.

Healthy Couple Challenges

Try these fun and healthy challenges to keep you and your partner motivated:

  • Cook a new healthy recipe together each week
  • Take a 30-minute walk together each day
  • Do a 10-minute workout together each morning
  • Try a new outdoor activity together each month

Conclusion

Getting healthy together can be a fun and rewarding experience for couples. By using these tips and challenges, you and your partner can support each other and achieve your goals together.

Share your favorite healthy couple activities and tips in the comments below!

✨ Stay healthy and happy ✨