Category Archives: Get Real Radio Program

Holiday Stress Tips

Celebrate Definition Button by Stuart Miles at Freedigitalphotos.netStress Reducing and Organizing Tips for the Holiday Season

Do you find yourself not looking forward to some holidays?  Do you wish you had more time?  Do the holidays overwhelm you?  We have tips to help you get more organize, reduce your stress, and connect to a more joyous season.  Tune into for your tips, click here for the radio link.

And isn't the holiday season about JOY in the first place?  There are many things that can derail us at the end of the year, finances and over spending, shopping, 'Keeping up with the Jone's', the weather, long lines, weight gain, traveling, and even feeling obligated to attend social parties for work, family or the community.

Plan ahead to change how your holiday season will go.  Click here for another article planning for the holidays.  Make a list now to help you prepare for next year.

Click on the recording below to listen now.

Did you know that the thing that stresses most people out - the top of the list is......

They have to pretend to be happy.

Step #1  What is your wish list for celebrating the holidays?  Do you find yourself disappointed when the holidays don't turn out like you want?

True story.... my husband and kids had no idea about my expectations for Mother's Day.  So they never quit turned out like I wanted.  I expected breakfast in bed and that never crossed his mind and the kids were very little.  Once I shared my expectations, he was happy to meet my expectation.  I'm sure many of you can relate.

Your partner was raised by different people with a different view of life.  If you never share your expectations or wishes, they wont know because most people are not great mind readers.

Make a clear decision about what you want.  It does take away a lot of stress.  Decide how you will spend your time and resources.

Step #2 Evaluate last year.  What did you LOVE and what did you just hate?  What new traditions do you want to create or what did you dread?  I use a Christmas notebook to help plan and evaluate.

Step #3 Why do you want to change?  What do you want to change?  What is 1 small change that you can do to bring a lot more peace and happiness?KISS

Step #4 KISS Keep it simple and keep it special.  If you learn the KISS rule, it is like a magic wand to help you transform the holidays.  KISS = Keep It Simple and Special.

Step #5 Plan ahead and budget. It will help you spend less and you'll be able to clearly see where you need to cut back.  A budget really makes a difference especially if you plan ahead and save.  Setting aside money each money to celebrate holidays, special occasions and birthdays helps with the shock of it all at once and it makes it easier to follow your plans.

We even provide a service at our store to help shoppers - especially grandparents.  You provide a budget and a list of people your shopping for and we stay in your budget and pick out wonderful gifts items for you.  For many this helps with planning and budgeting.

Our absolutely favorite budget tool is called YNAB, You Need A Budget. Click here for a link with a discount if you want, or try a free trial.  I consider myself to be good at budgeting, and I absolutely love this software.

Step #6 Prioritize.  What is most important to you?  When your planning and budgeting, it is important to know what is most important.  Who is most important for spending your time and resources with?
holiday shopper with gifts caminoel by freedigitalphotos.netStep #7 Enjoy each and everyday now that you have a plan.  Don't forget that during the December holidays and many other celebrations, JOY is the reason we are celebrating.

Step #8 Take care of your health.  After Halloween there is a noticeable rise in sickness.  One reason for that is all the extra candy and junk food.  So don't completely step away from all your good habits.  Enjoy the celebrations, but don't make it a season of just eating terribly.  Try to maintain some good habits and you'll enjoy the holidays more.  There is nothing worse than feeling sick when everyone is getting together for a celebration.

Follow the simple basics.

  • Drink your water.
  • Keep eating the good, healthy foods.
  • If you want the treats, counter balance that with your healthy balanced meals.
  • Keep exercising.  It boosts moods and helps improve your immune system.  Walking has a tranquilizing effect on the brain and can help with anxiety and sleep.
  • Get your rest.  It is normal to want to sleep longer in the winter, that is the natural rhythm of the body.
  • Laugh and have fun.
  • Check out our boards on Pinterest.  We have saved some healthy dessert ideas.
  • Take your vitamins and use essential oils to help prevent sickness.  For sure take your vitamins all winter.
  • Boost your mood with Vitamin D from sunlight or take a supplement if needed.  Our favorite is Cod Liver Oil with Butter oil.
  • Avoid over-eating.  Make smaller meals, prepare your favorites over several days instead of trying to eat it all in 1 day.

Step #9 Wrap up and repeat.  Get rid of clutter and broken decorations.  Make notes of what went well.  Start the plan for next year.

Ideas and Tips

  • Hand out non-candy surprises for Halloween.
  • Before Trick or Treating or other Celebrations involving lots of desserts eat well.
  • Bring your own dessert to events.
  • Make sure you have had your protein needs met before a gathering, you'll have less cravings.
  • Brink a good cup of herbal tea to drink at events or bring tea bags with your choice of sweetener like stevia.
  • Spend more time away from technology, the phone, email and Facebook.  Spend time with real people enjoying the sights, smells and sounds of the holidays and special celebrations.
  • Use citrus essential oils or others that you enjoy to boost your mood.

Do less and enJOY more.

Kally and Mark for webDon't forget to laugh and have a good time.

If you want more tips and stories, tune into the radio show.

Enjoy your holidays and your celebrations.

Mark and Kally

Photo credits:  Stuart Miles, caminoel at Freedigitalphotos.nes

The Power of Forgiveness

i-beg-your-pardon-927746_1920 Pixabay freeForgiveness actually benefits your heart health and your mental well-being.  Normon Cousins once stated, "Life is an adventure in forgiveness."

**Note - the recording cuts out midway, but stay tuned, most of the show is there and you still get a great message.  It was just a minor part that is missing. Keep reading below and I'll include the parts that are missing.

Check out this blog:  The Daily Motivator and his post about The Value of Forgiveness.  He has a beautiful message.  It is short, sweet, profound and a perfect complete message on forgiveness.

The holidays are the perfect time to give yourself and others the gift of forgiveness.  You'll have a better holiday.  Some celebrations can be very painful as the past pain sneaks up on you or you hold yourself back.

It isn't always easy to do for everyone, but we've got ideas to help.  Tune into the Get Real! with Mark and Kally show to catch our show:  The Power of Forgiveness.

Peace is not possible without forgiveness. Martin Luther King once said, “Forgiveness is not an occasional act; it is a permanent attitude.”  It is a daily act of living a life of peace.

The dictionary defines the word forgive as:  To grant pardon for or remission of an offense or debt.  To absolve.  To give up all claim on account of.  To cease to feel resentment against.  To cancel liability.

Forgiveness can be very difficult.  However, it is much easier to do than living with resentment.  Forgiveness allows you to learn the lessons of life and move forward.  It is important to forgive yourself and others even when they don't ask for it.


Forgiveness is very powerful and it CAN transform your life.  When you forgive, you are NOT saying that the offence is okay.  Your are saying that you are not going to continue to or even begin to feel resentment.Blame...Forgivenss Heals Monson

We can learn a lot about the Amish people and their experience of daily forgiveness.  In 2006, terrible tragedy struck and many might have felt they were justified in being angry.  But instead, they chose to forgive.  Read more about their story.

Cherie Carter-Scott said, "Anger makes you smaller, while forgiveness forces you to grow beyond what you were."

Dr. Darren Weissman so eloquently described situations in life as "gifts in strange wrapping paper." The strange wrapping is the experiences in life that you wouldn't always choose, and it is strange wrapping - but there is a gift - there is always a gift.  When you see the gift - the lesson - you can move past the event.  You can gain power from the experience rather than lose your power.

Start by looking at what your'll really upset about.

Next look at how you've handled your pain and your hurt.  What is the cost of holding onto these grudges and disappointments?  What is the cost in energy, intimacy, and self-esteem?

Then you have to decide to let go and forgive.  Don't wait for someone to ask your forgiveness.  Let go of your anger, blame and resentment.  This in turn frees you from what binds you to the person that caused the offence or is at the center of it.

As you let go and forgive you will find you are set free.

Forgiveness requires that you accept the past.  There is no power to change the past.  Holding a grudge or resentment means you want to change the past and that cannot happen.  All you can do is accept what is and what it was.

BUT YOU CAN CHANGE THE MEANING OF IT for you.  This is the key point.  Your interpretation of events can be changed - your beliefs.

Karol Truman has a great chapter on forgiveness in her book Healing Feelings from Your Heart, she teaches to write out forgiveness statements many many times until I releases in us.  Check her book Pixabay free

Carol Tuttle said in her book, Remembering Wholeness, "…forgiveness of anyone who hurts us in our journey is required if we want to graduate into higher states of light and truth.  Our inability to forgive will keep us stuck, make us sick, and cause us to die eventually.  The opposite of forgiveness is blame and resentments:  two  of the lowest vibratory states we can reach.  Forgiveness is a process of releasing us to higher vibrations of gratitude, charity, of peace…"

Most if not all of us have experienced pain and hurt.  People wrong others - it happens.   Have you experienced anger.  I have and hurt so bad, I just wanted to scream and get off the planet hurt.    I have noticed at those times, my health suffers and I don't grow - I literally can feel a difference in vibrant energy.    I was holding onto so much that at one point I had become so angry and closed off.  I needed to feel unconditional love - I had no idea what that was.  As I was praying and meditating on unconditional love, I had a profound experience - I felt this vibration of unconditional love and it was beautiful!!!!  I knew I wanted more.  I let go of the past, the pain, and the resentments.  I thought I had tried to do that before - but not successfully.  The power of love really did help.

In the coming days and weeks I was forever changed - so much so that people close to me noticed.  In fact one of my aunts "lovingly" said, I didn't like you much before - you were not nice (I didn't realize I wasn't being nice) and now you're so different and I really enjoy being around you.

What is key here is - SHE DIDN'T know I might be entitled to some anger or entitled to the baggage I was carrying around.  SHE DIDN'T know I was wronged, attacked, and hurt.  But whatchurch-820339_1280 Pixabay free happened is - I let the experience take over my life - I didn't set out to do that, but because I held on, it affected me.  While I tried to be a good person, slowly over time, the low vibrations took over.

When I accepted unconditional love - this vibration took over because I chose to let go.  I chose to see others as showing love in the only way they knew how.  I chose to re-frame my perspective of the past and accept love and accept the gifts of those experiences.  I wouldn't trade them for anything - they made me who I am.

Studies show that forgiving others is actually very good for your health and it reduces stress in your body.   Even the Mayo Clinic said forgiveness brings with it plenty of health benefits, improved relationships, decreased anxiety and stress, lower blood pressure, lower risk of depression and a stronger immune system.    Holding grudges can cause physical pain.

One study showed that those who had the ability to forgive, tended to live longer.

There is a growing trend in November to focus on gratitude.  A great idea.   Let us focus December on forgiveness and beginning a new.

Chronic hostility and anger and are among the most toxic forms of stress and not good emotional baggage to bring to a holiday celebration.

Buddha said, "Holding onto anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned."  Holding a grudge doesn't fix anything.

Forgiveness improves ALL your relationships.

Focus on the the here and now.  What experiences do you want to create.

For some more great tips on forgiveness, check out Wayne Dyer's website.  He has a great article written, "How to Forgive Someone Who Has Hurt You:  In 15 Steps". 

Kally and Mark for webListen in with us for some tips to help make forgiveness a part of your daily life.  If you are struggling, call or come in and talk to us.  The LifeLine Technique and the EVOX are both wonderful tools that help.  Read more about them on this page.

Mark and Kally

Indigo Mountain:  Wellness, Toys & Gifts

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The Very Hungry Caterpillar – Holiday Weight Gain

Orange Caterpillar with text by twobee at FDPIt seems that this is the time of year when there is food everywhere you go - special holiday food.  Do you remember the story of The Very Hungry Caterpillar?  He ate through a whole bunch of food.  Of course at the end - he was huge and then turned into a beautiful butterfly.  Now this works for caterpillars.  But we are not caterpillars.  However, if you find that you gain weight each holiday season - you can have YOUR OWN TRANSFORMATION, just like the caterpillar to a butterfly - but it is through understanding what you really want to eat - and making conscious choices and deal with those cravings.

Most people find themselves gaining 5 to 10 pounds over the holidays.  This is due in part to a belief that you will by abandoning all your healthy eating habits.  Many people start eating food not so good for them, and it is just the Very Hungry Caterpillar, it starts with 1 and before you know it - tons.  We have tips for you to help you, so take a listen to the show for your tips on avoiding the holiday bulge and catch some highlights below.

During the holidays your stress levels may increase and that can contribute to weight gain as well.   You don't have to avoid desserts  either, it is more about consciously eating and not eating everything in sight like the Very Hungry Caterpillar.



You don't have to fall into this trap, it is possible to enjoy holiday goodies without putting on a single pound.  Portion control is the key.

Here are you quick tips for avoiding holiday weight gain.

  1. Never arrive at a gathering hungry.
    1. Eat healthy food before going, get your good food in.
    2. Eat chia seeds to help you feel full.
    3. Make sure you are hydrated, drinking your water needs.Roasted Chicken With Vegetables by Apolonia at FDP
    4. Take a healthy snack or herbal tea with you.
    5. Get your protein needs met.  When you have enough protein you crave less.
  2. Don't save up your calories for the party.  BIG MISTAKE.  If you arrive starving you will have no self control.  Eat your regular healthy meals.  Then go to the party.
  3. Pay attention to the people and the reason for the season or the gathering.  Don't make the holidays all about food.  Connect with people and make memories.
    1. Take pictures
    2. Write down stories by family members
  4. Take your time when eating.
    1. Use a small plate
    2. Fill up on healthier food first
    3. Stay hydrated at the gathering
    4. Talk to people and slow down while eating.
    5. Be picky - only eat what you really want.
    6. If you don't normally eat a food, don't eat it unless it is something you really want.IMG_3432
    7. Don't overeat just because you blew it.  Put the brakes on.
  5. If you drink alcohol, watch the number of drinks and set a limit.
  6. Make sure you really want a dessert.  Don't eat it just because it is there.
    1. Eat small portions of desserts.
    2. Eat what you love, don't eat it if it is not spectacular.
    3. Can you eat a bite and move on?
    4. Bring your own treats.
    5. If you really don't want the sweets at the office or that people bring - don't eat it.  If you do wan them, have a small amount and give away the rest.
    6. Learn to use the 3 bite rule for desserts.  Three bites:  1st amazing bite, satisfying middle bite, and the lingering 3rd bite.
  7. If you are doing the cooking, prepare healthier options.  Many people actually appreciate it.  Most traditional holiday food can be made healthier.
    1. Watch how much you are eating and 'tasting' while cooking.
    2. There are tons of recipes on the internet with a healthier twist.
    3. Whip your own cream and add stevia and vanilla.
    4. Use real food like real butter.
    5. You can make desserts with a lot less sugar.
    6. People love fruit and veggie platters.
    7. Don't keep leftovers unless you really want them and they wont be a problem.  Send them off with guests.
    8. Spread your holiday meal favorites over several days.  We love to eat left over turkey with a new side dish each day.  I don't feel the need to cram all my favorite food into 1 meal.
  8. Keep moving and exercising.  Studies show that when you start your day with exercise, you tend to eat less tempting food.  If your too busy to do a regular workout, then squeeze in 10 to 15 minutes of exercise.  It is better than nothing.
  9. Keep weighing yourself.  Get a new relationship with the scale.  It is a good feedback to tell you if you are gaining weight.IMG_3434
  10. Watch stress levels.
  11. Don't stress eat.
  12. Get your sleep.  When you don't get enough sleep it through off your hormones and you eat more.
  13. Learn to say no.
    1. What do you want to say yes to?
    2. What do you want to say no to?
  14. Get a game plan.  Decide what you want to do and what you really want to eat.  If you want that pumpkin pie, have it.  But then choose not to have a whole piece of every other pie.  Or even better - don't eat the whole pie.
  15. Deal with cravings ahead of time.  Here are some great tools.
    1. Journal
    2. Tapping, EFT
    3. The LifeLine Technique
    4. EVOX, Perception Reframing
    5. Meditation
    6. Focus on what you really want
    7. Visualization
    8. Stay calm and breathe
    9. Before going anywhere, work on your will power and make a commitment to yourself.

Join us every Wednesday at 9:00 AZ time zone on the Get Real! with Mark and Kally on Your True Colours Image Radio Network.

Kally and Mark for webDo you have any tips to share to help avoid gaining weight during the holidays?  Do you have amazing and delicious healthy food recipes that you make for the holidays?  Please share.

We so appreciate you, our readers and our customers.  Thank you for putting up with us and supporting us.  I am also so very grateful to our family for the sacrifices they have made so that we can do what we love, helping others and running our own business.   Our children are our reason for most things we do in life.

Thank you for tuning and have a wonderful Thanksgiving.

Mark and Kally

Photo credits by Apolonia, twobee at

The Color Code, Focus Spotlight – The BLUES

piechart-y0BI4KTqThe Color Code by Taylor Hartman goes beyond the normal personality profile, it tells you why you do what you do.  When you understand your motives, then you can understand yourself better and the people around you, improving your relationships.

The Color Code is an amazing system that tells you "why" you do what you do.  On today's show,  we'll go over the 'Blues'.  Their primary motivation is connection.

If you have missed some of our other shows on the Color Code - check them out:

The People Code, and overview of The Color Code system.

Find out more about the REDS here.  Kally is a primary Red and will tell us all about living with a strong personality.

Color Code Focus, Yellows.  Our daughter Angela is full on Yellow - no strong secondary color.  You can learn more about how Yellows think and what it is like to live with a beautiful Yellow.  She is living her dreams in a big way and absolutely having fun doing that.

Coming soon, a focus on the Whites.

blue gifts

The 'Blues' driving core motive is intimacy and connections.  Their natural gifts are quality and service.  They are naturally focused on quality and creating strong relationships.  Blues think emotionally.

Tune in and learn about the Blues in your life - even if that Blue is you.  We have a special expert with us - Mark - he is a 'true Blue'.  While he was in the hotel business, his focus and specialty was quality and service.  All his hotels ranked in the top for quality and service soon after he got there.  He was a natural.

Blues need to be be appreciated and understood and are generally focused on quality and creating strong relationships.

It has been an interesting marriage, me the RED living with a BLUE - Mark.  But we have learned a lot along the way.  As a red I'm focused on getting the job done - direct and to the point, while Mark is focused on doing a great job.  At one point in our lives we remodeled a house.  He was concerned about the corners being perfect and everything matching up - while I knew it never would, after all it was construction.  Working together with our strengths we make a great team, I keep him focused and on task moving forward quickly and he keeps us focused on quality.  At the same time, we can be each others worst nightmare.  But due to The Color Code, we have learned to focus on our strengths, give each other what we really need, and work together.

As a RED, as long as he acknowledges I am right.... we are good.  And for him the BLUE as long as I let him now I understand and appreciate him, he is good.  I may not always be right, and he is entitled to another opinion - we've learned to listen to each other.

The Color Code is a fabulous tool that has helped save our marriage and helped us understand and nurture our children.  We've been able to motivate them with their strengths from their unique personalities.

Take the FREE TEST at this link.  And if you really want to learn more information about yourself, specific to you… then pay the small fee and get the full results.  You’ll get videos and tons of information about your personality and more importantly about your unique combination with your secondary color.


If you would like to learn more, we can help.  We do private and group coaching sessions.Certified Trainer

Follow the link for your FREE personality assessment.

If you are a BLUE or  think you might have a BLUE in your life, this is the show for you.  We love the BLUE'S, but sometimes we don't always get their emotional responses.   Remember Blue's, sometimes you can set goals way to high and you tend to overthink or guilt yourself too much.

markDon't forget to check out the program on the BLUE'S.

Have a great day and thanks for stopping by.  Please, if you enjoyed this post, leave a comment and share with your friends.

Mark and Kally

On Your True Colours Image Radio Network


The Color Code, A Look Inside a RED Personality

piechart-kSIvFfBxLets get to know the REDS.  When you understand personality science, you have a key to understanding all your relationships better.  On today's show, we'll dive deep into the mind of the "go-getters".  They can often seem intimidating, they seek challenges, and have the gift of vision.  But they can come across as demanding.  Reds are the "life-blood" of humanity.  Join us to learn how to understand them better.

Healthy REDS are the lifeblood of humanity.  They are the movers and shakers of society.  Their ability to get from point A to point B directly and get things done is one of their gifts and strengths.  Their natural talents are vision and leadership.

REDS are motivated by power, this isn't the controlling kind of power - power means getting things done.  Reds don't always have to be in charge, we will follow a good leader.  Often Reds feel like this, "Lead, follow, or get out of the way."

If you missed our show on The Color Code, a general overview, check it out here.  That will give you a good background.

Raising a Red child can be quite a challenge.  They might seem disrespectful at times.  If you have a child that is a red, and you are having a challenge with them, put them in charge of something.  I have found my Red children will stand up to me and challenge me especially when they don't understand something.  You don't want them to learn to be disrespectful, but YOU do need to respect their healthy questioning and desire to understand situations.

Reds absolutely NEED TO:  look good technically, be right, be respected and attain approval from a select few.  If you are a Red or you have a Red in your life, recognize these NEEDS, and find a way to meet them for yourself or those you care about.   When I'm in a discussion with someone - especially my husband, the magic key words are, "Your right, but I feel this way" or "I can see your point, but...".   Many people have issues with a Red's need to be right - remember this is a need.  In most cases, a healthy Red will not voice a strong opinion or speak out unless they absolutely believe they are right.  And in most cases - the Reds are right.  There are some cases where this is not always true.  And, this doesn't mean other people can't be right as well.

Reds would rather get the job done than play.

red talentsAs a good example I relate my experience with Mark in remodeling our house.  He wants to make sure the corners and lines are perfect and was taking forever.  Me on the other hand, the Red, I recognized the imperfection of the general construction and knew that job just needed to get done as quickly as possible.  So with a Red driving the project and a Blue wanting perfection - you have to find balance - and that balance can be very empowering to both.  When we were not making progress on the house, it was causing me stress - not making progress or moving forward.

If you are a Red, understand that you can be very focused with limited perspective of others.  I used to be that, like I had blinders on until I realized that the world wasn't made up of people just like me.

Reds might find that they competitive - it is a good way to motivate them.

If you want to relate well to a red, DO present information to them in a logical way with facts and figures.  Be direct, brief, and specific - think bullet points.  As a red mother, when my kids come to tell me about their day, they can go on and on with many details.  It is hard for me to take in that mass of information and I can't get it.  So I have learned to say to my kids - "stop, what is the point?"  Once I know the point, I can listen with my heart to their details, but I need to get my brain to hear the bullet points first.

DON'T argue from an emotional perspective and don't be slow and indecisive.  And whatever you do, don't publicly humiliate them or make them look technically inadequate in front of others.

If you are a Red, learn to connect with others emotionally and socially.  Refrain from blaming others who fail to meet commitments.  And most importantly, relax, don't be over demanding.  Do be open to suggestions.

Don't forget to listen to the show, for a lot more details on understanding reds.color code trainerlogo

For more information on the BLUES, click here.

For more information on the YELLOWS, click here.

And coming soon, a focus on the WHITES.

We are Certified Color Code Trainers.  We live The Color Code, it has made a huge difference in our life and in our marriage.  And it certainly helped us raise our kids and help them get on the path to reach their full potential.  We can help you understand yourself better and the relationships you have with people.  Reds are very dynamic and this is just a brief overview of their personality.   Reds are vital to our society.

If you have not taken the test, click here or on the link.  You can take the free test and even better, using this link you get a discount.  Get the full results that take a look at your secondary color and specific information tailored to you.  You get videos and information to help you understand yourself better.


Kally Oct Chinese Outfit tall 2Remember, Reds are not bossy, they just think they have better ideas.   😉

Thanks for tuning in.  If you enjoyed this show, please leave a comment below and share with your friends.  Help spread the word about The Get Real! Show with Mark and Kally and about our store Indigo Mountain.

Mark and Kally

The Get Real! with Mark and Kally on Your True Colours Image Radio



Family Traditions and Memories

Kally with her Mother, Sister, Grandmother and son, Daniel
Kally with her Mother, Sister, Grandmother and son, Daniel

Tune in to this show for our experience with family traditions, great vacations, and memorable holidays. We will share with you how our family memories are built around events like these and every opportunity we have to be together.

Family traditions are an important part of keeping a family healthy.  It gives children a sense of security and helps them feel connected.   Making and preserving family memories are a part of family traditions and help remind everyone of the good times.  It really connects a family together.

You really need to create your own unique family traditions.

Interestingly enough, where you sit at the table is a very popular tradition coming in at 15 in a study.  The number 1 family tradition is celebrating Christmas after that is birthdays.  Number 6 is IMG_0615Sunday dinner and visits to relatives.  Number 11 is house cleaning routines and at number 14 - Father cooking dinner.

In our home, the kids have great memories of their dad cooking dinner - especially for special occasions.  As a result, all 4 of our sons are excellent cooks and help a lot in the kitchen.

Family traditions offer kids a sense of security.   The bring a sense of belongingness, commitment and familiarity with each other.  Family traditions pave the way for good times and good memories.

Family traditions and celebrations help to mark transitions.  Recording memories and pictures can help strengthen and unite families.

Continuing family traditions are essential in enhancing family values and strengthening the bond which ties each family.  Old and newly introduced family traditions no matter how grand or simple it is, brings about the sense of belongingness, emphasizes good values and more importantly, creates happy family memories.

IMG_0219Tune in to hear about our family traditions.

Mark and Kally

on the Get Real! with Mark and Kally show on Your True Colours Image Radio Network

Making Memories With Your Family and the Importance of Family Traditions

IMG_0615The family is the basic unity of society.  Creating family memories and family traditions help keep your family healthy.   Family traditions offer a sense of security to family members and create strong bonds.   Family traditions are part of a families identity and helps to create good memories.

Check out our show as we share our experience with family traditions, great vacations, and memorable holidays. We will share with you how our family memories are built around events like these and every opportunity we have to be together.

Making and preserving family memories are a part of family traditions and help remind everyone of the good times.

Being a part of a family is more than living in the same home or having the IMG_0184same last name, it is about relationships and family bonds.  Family traditions can be handed down from generation to generation or made up with your immediate family, they are something that you do more than once and you do them together.  As a result, family traditions deepen family relationships and create a strong sense of belonging.

Celebrating the holidays together, having your own unique rituals and traditions, marking transitions together as a family, and preserving those memories help keep and families and the members of the family healthy.

What are the top family traditions?

  1. ChristmasIMG_2822
  2. Birthdays
  3. Vacations together
  4. Easter
  5. Sunday Dinner
  6. Dinner time
  7. Thanksgiving
  8. Family Reunions
  9. Housecleaning routines
  10. New Year's Eve and Day
  11. Dad coking dinner
  12. Where you sit at the table

One of the most important aspects of family traditions and rituals is that it helps family members adjust through change.  Traditions can be consistent.

While Christmas my be on the top of the list, each family may celebrate in unique ways.

Tune in and find out some unique family traditions and how we celebrate and stay connected with kids living all over the world.

11 Nov 2012 653Thanks for tuning in.

What are your favorite family traditions?  We like to hear what your family is up to.

Mark and Kally
Get Real! with Mark and Kally on Your True Colours Image Radio

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Bone Health, How to Take Care of the 206 Bones of Your Skeleton

X-ray Fracture Femur after operation by stockdevil at FDPBone health is a topic we should all take serious from an early age.   A healthy diet is crucial for developing a strong skeletal system that will last you a lifetime.  And your bones were meant to last a lifetime.  Osteoporosis is the result of a poor lifestyle which leads to mineral depletion and hormone imbalance.  Catch our show on strong bones here.

When you are born you have about 300 bones and an adult skeleton has 206 bones.  Americans spend a lot of money on calcium supplements, eating calcium enriched foods and yet many have a lot of broken bones and develop osteoporosis.

Your skeleton is your body's most life-giving system.  Your bones have their own blood, lymphatic vessels and nerves.  They have 6 important functions:  movement, support, protection, synthesis of blood corpuscles, regulation of endocrine tasts and the storage of ions.

Several factors affect your bone health.  There are things you do that can actually speed up the aging of your bones and cause them to be weaker.  And there are definitely things you can do to keep those bones strong for your lifetime.

  1. Diet:  You need to eat a good diet with all the necessary nutrients fromskeleton an early age.  This not only builds strong bones, it will help maintain them.
  2. Calcium isn't the most important factor, you need a balance of nutrients including selenium and magnesium.
  3. Milk:  Commercial milk is not the best source of calcium and it can in fact weaken your bones because it has an acidifying affect on the body.
  4. Sunshine and Vitamin D:  Vitamin D is crucial to strong bones.  It is best obtained from the sun.
  5. Physical activity:  Inactive people tend to have weaker bones.  Exercise and movement is vital to a strong skeleton.
  6. Women can be a greater risk for osteoporosis.  It is important to have a good balance of hormones.  Talk to your doctor about factors that affect your bone health.
  7. Hormones:  an overproduction of thyroid hormones leads to bone loss.  Early menopause can also increase your risk of osteoporosis.
  8. Weight:  Very thin people are at great risk for osteoporosis.
  9. Medications:  Certain medications, including corticosteroids, breast cancer drugs, anti-seizure medications, and others taken over the long-term can weaken your bones.  Talk to your doctor about alternatives and work on the root of your health challenges.

Human Hand Bones by renjith krishnan at FDPOne of the best products on the market to help with osteoporosis is from a company called Nikken.  I have had several clients take their product, Osteodenx and reverse the condition - improving their bone health.  Call us and we can tell you all about this revolutionary and exclusive product.

Mark and Kally

Tune in each Wednesdays for the Get Real Show with Mark and Kally.

Your Framework, Take Care of Your Bones

Photo credits:  stockdevil and renjith krishnan at

Great Places to Visit, San Francisco Vacations

Golden Gate Bridge by porbital at FDPIf you have never been to San Francisco, it might be time to start planning some San Francisco Vacations or time to re-visit.  San Francisco is a wonderful place to visit full of diversity and culture.  Check out our radio show here, and find out why we love this city.

It is the most densely settled large city in the state of California.  It was founded in 1776 when Spanish colonist established Presidio of San Francisco at the Golden Gate and Mission San Francisco de Asis.

San Francisco has seen fires and earth quakes that have destroyed much of the city and then rebuilt.

This beautiful city has nice cool summer, steep hills, beautiful architecture, and little communities like China and Little Italy.  It is home to major companies like Levi Straus, Dropbox, Weebnle, Yelp, Pinterest, and even Twitter.


It is one of my favorite cities to visit for the food, inluding the best clam chowder, delicious sourdough bread to garlic ice cream and some amazing Chinese food.  The landmarks are beautiful and the natural beauty in San Francisco and the surrounding area is beautiful.

Traveling is a great way to meet new people and learn about new cultures.  San Francisco is full of culture.  Traveling can reduce stress and improve your quality of life as well.

Kally and Mark compressedCome take a tour with us on Get Real! with Mark and Kally on Blogtalk radio.

What is your favorite site to see in San Francisco?

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Six Foundational Steps to Heal Your Body

Health Words Related To Healthcare by David Castillo Dominici at FDPNaturopathic medicine is an approach to health, wellness and healing that recognizes the amazing whole body.  It treats the whole person.  Naturopathy supports the body to do it's job, it treats the whole person.  Wellness and prevention are the keys; while disease is treated through stimulation, enhancement and support.  Treatments are chosen to support a person's vital energy with respect to the natural healing process.   With these 6 foundational steps, you can heal your body.

Tune in to listen to our Get Real! with Mark and Kally show to hear more about the Six Foundational Steps to Heal Your Body.

I am trained in natural medicine and daily I see the value and order of these 6 steps to heal your body.

There are many different healing modalities that fall in this category and include things you can do at home like nutrition, meditation and exercise to acupuncture and herbal medicine that you may want to consult with someone about.

Hippocrates, who is know as the father of medicine - is actually the father of naturopathy,  was born around the year 460 BC on the Greek island of Kos.  He is credited with being the first person to believe that disease were caused naturally and not because of superstition.   He believed disease was the product of environmental factors, diet, and living habits.  His theories have been proven correct.  Hippocratic medicine and its philosophy are very far removed from that of modern medicine.  Instead, his approach was very passive and based on "the healing power of nature."

His doctrine taught that the body contained within itself the power to re-balance and heal.  This therapy focused on simply easing this natural process.

The 6 fundamental principles are:  Anatomy by farconville FDP

  1. Healing power of nature
  2. Identify and treat the cause
  3. Do no harm
  4. Treat the whole person
  5. The physician is a teacher (or should be)
  6. Prevention is the best cure

Many people practicing the art of naturopathy are referred to as "Quacks".

Here is the definition of a quack:  An untrained person who practices medicine fraudulently, or any person who pretends to have knowledge or skill in a particular field, charlatan.


The original quacks were selling a fake 'snake oil' and crude oil, which is one of the roots of modern the pharmaceutical industry.  The real snake oil came from Chinese water snakes and was used by Chinese immigrants - it is and was omega 3 oil known today to help with all the conditions the Chinese were using it for back then.  Chinese water snakes were hard to come by, so greedy people started having Rattle snake shows and using them to obtain 'snake oil' and they are lower in omega 3 oils.  Soon snake oil started containing ingredients like mustard oil, pine oil, petroleum, paprika, camphor, cayenne and wintergreen oil.  Rock oil, crude petroleum was sold for many complaints.

There are some 'quacks' with medical degrees.  And there are some 'quacks' with various degrees and certificates in alternative or natural medicine.

Most Naturopaths are SKILLED and they DO NOT practice medicine.

Health Disease Buttons Shows Healthcare by Stuart Miles at FDPThere are quite a few differences between Western Medicine and Traditional Naturopathy.   As a naturopath I look for the root cause and I look for how I can help the body to heal following the 6 steps.  It is simple and straightforward.  We treat the cause.  Most western trained medical practitioners treat symptoms.

Here is an example, heartburn.  If you complain of heart burn or acid reflux to a western trained medical professional, you will likely be given a prescription to neutralize the acid.  Sounds simple and reasonable and most people 'fall' for that 'quick fix'.  The problem is, it doesn't always work, there are several SEVERE side effects to this seemingly harmless medication, it is attempting to treat only the symptoms, it DOES NOT CURE or treat the real problem and IT MAKES THE CONDITION WORSE.

Instead, we look at the body.  This is ussually a sign of too little acid and you can't digest your food and a sign of poor digestion.  We want to HELP THE BODY TO DO IT'S JOB.  So we encourage more water (often dehydration is a big factor), we check diet and make adjustments as needed, supply the body with food enzymes and possibly probiotics.  We check to see if we need to heal any part of the digestive system.  And amazingly, the body begins to digest the food better and symptoms go away.

With Rx treaments you WILL have negative side effects, it is just a matter of time; digestion is NOT improved and you will suffer from lack of nutrients feeding the body.

With a naturopathic approach you WILL have the opportunity to heal your body and Mortar And Pestle With Herb by Praisaeng at FDPimprove your health.  Unfortunately there are many so-called alternative practitioners only treating symptoms.  You'll see examples of this with people handing out herbs or essential oils for regularly occurring headaches rather than looking at and treating the root cause of the headaches.

As a specialist, I work with 7 Steps,  in my approach to natural medicine:  water, food, rest, exercise, own your power, environment, and play.  I get to the roots and help you, heal your body.

Kally and Mark compressedTune into this show for more stories on natural medicine and the 6 steps.  Tune in each Wednesday to the Get Real! with Mark and Kally show for a variety of topics from wellness, travel, and even self-help topics.

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Indigo Mountain:  Wellness, Toys & Gift

Photo credits: Praisaeng. farconville, Stuart Miles, and David Castillo Dominici at

Please note:  we are not diagnosing or prescribing, please consult your medical expert.