All posts by kathypl

Kathy Piech-Lukas is a dreamcoach, planning dream weddings and events for 18 years. In addition, she has adopted a clean eating (and organic whenever possible!) lifestyle and has developed a passion to help people live a healthy 'peachy keen' life -- whether it be your diet, exercise, social (media) or business life, life should be peachy keen! I hope this inspires you to be that! :-) kpl

Social media tutorial

Today I had a one on one social media coaching session with Kay from Legal Shield. We refined her Facebook personal and Business Fan page, created her pinterest page, and updated her LinkedIn Page. 

Kay and I first met at a local networking event for the Cincinnati eWomen network. She immediately told me about how she felt overwhelmed by social media and wanted to learn how it could help her business. 

Since LegalShield provides low cost legal representation for families and small business owners for an affordable monthly rate, as well as identity theft protection, we decided that Facebook and LinkedIn were the best outlets for her. 

Our goal is to (starting this summer) provide weekly tips about everyday things that may require you to have legal protection and what your rights are! To follow Legal Shield Kay Hunter on Facebook click here.

🙂 kpl

Bahar Reza Grand Opening

This past weekend I coordinated the red carpet grand opening for Bahar Reza, a custom fashion house located in the Shops of Oakwood. The owners have to be two of the sweetest and most talented people I have ever met. 

More than 250 guests, including City of Oakwood and Dayton VIPs, attended the event. Champagne and light desserts were served to guests. 

Custom designs by Bahar Reza, a private couture label, were featured in a walking model fashion display and on the racks. 

Bahar Reza has developed a partnership with James Free Jewelers. At their annual Mother’s Day event in Oakwood, Bahar Reza provided models dressed in couture gowns that handed out roses to each lady at the event. For Bahar Reza’s grand opening, James Free offered a complimentary goody bag, a 15% off coupon, and a door prize of a $600 David Yurman bracelet.

ice, sculpture, bahar, reza, couture, james, free, dayton, oakwood
Thanks to Ice Sculptures by Ramon

A huge thank you to Prime Time Party Rental, The Flower Shoppe, Eden Salon & Spa in Oakwood and Your Dream Day / Peachy Keen Events for making the event a success!

To learn more about Bahar Reza, read these articles from the Dayton Business Journal and the Dayton Daily News.

Autoimmune disease Facebook support group

Some of you may know that I have lupus, an autoimmune disease.
So I am hoping to connect people by starting an online support group for patients and their families, start the conversation about their struggles with autoimmune disease, living a healthy lifestyle and staying POSITIVE AND STRONG when you are dealing with autoimmune disease. So if you know anyone that might be interested in joining this group please share!
To join this free Facebook group click here

Get a (social) media life class on 4/18/16 at Sharonville Convention Center

To register for the class click here. Maximum 12 students per class.

Are you overwhelmed by all the social media websites and apps out there? Which one is right for you? How on earth do you go about setting it up? Learn how step by step, with your laptop and smartphone. 

“Get a (social) life social media class’ on 4/18/16 from 10am-3pm, Sharonville Convention Center. Step by step, learn how to use Facebook Pages, Twitter, Instagram and Pinterest to promote and grow your business. $100 per person, box lunch included. 

When this class is done, you will have complete profiles created and ready to go, your social media apps set to post, and the confidence to use social media to promote and grow your business. 

Event listed on Facebook fan page for Peachy Keen Life 

Solicitors? Don’t recognize that number? How to make them stop.

Every day I get phone calls from numbers I don’t recognize to both my business line and my cell phone. Who are these annoying people and how did they get my number? In most cases, they purchased a list from another third party which you (unknowingly) gave permission to share your information with other third party vendors.

 no  soliciting no telemarketers do not call list 
The national do not call registry can help with telemarketing calls to your home phone number and cell phone number. If you are listed on the do not call registry and the company calls your personal home line or cell phone, they can be looking at a fine of tens of thousands of dollars per incident. 

Do not solicit list — don’t just ‘take me off the list.’ If you answer the call and it is one of these telemarketers, ask them to place you on the ‘do not solicit’ list. A common mistake is asking them to ‘take you off’ the list — it will not solve the problem. You are taken off that person’s list but not the dozens of others. If that company calls you after 31 days of registering on the do not call list you can complain to the website above — just keep a log of the company, time and date of the call, and the phone number.

Telemarketers calling your business. If you are being solicited on a business phone line, the rules are trickier. There isn’t a ‘do not call’ list for businesses, which makes it harder to field these calls. Here are some tips to dealing with telemarketers soliciting your business:
(1) Google the phone number. Enter the phone number and you will learn immediately who is calling you. One of my personal favorites is, which allows its users to report about calls they receive from exact numbers, who called, and what they were asking.

(2) Block the number. Depending on your company’s phone system, you may be able to block any incoming calls from a specific number. iPhone users can easily block a number by clicking on the circled ‘i’ when you click on the number to get additional information. Virtual PBX systems like also give you an option to block the number.

(3) Don’t Press “1” to be added to a ‘do not call list’ by a machine voice. Often times you will get a robo call, which is a computer calling your number. This robo is verifying that your number is valid. By answering the phone you are doing just that. Clicking ‘1’ does the same thing. I learned this the hard way — I have unsubscribed more times than I can count from one particular merchant yet I still get the same robo call.

(4) Pick up lines When a telemarketer is fishing for leads, they will ask open ended questions like ‘who is in charge of advertising,’ ‘may I speak to the owner,’ or ‘may I speak to the person respnsible for accounting.’ These are clear signs of intent to sell you something!

(5) Politicians are exempt. The do not call list does not apply to those seeking public office during election campaigns.

Door to Door and In-Person solicitors

If you are dealing with door to door solicitors that come to your home or place of business, your city or township can help you. 

(1) Ask to see their permit. In most cities, a permit is required and issued by the city to vendors wishing to solicit door to door. (This doesn’t apply to girl scouts, politicians, snow shovelers or grass cutters, but it does to people selling windows, roofs, and other home repairs.) 

(2) Nine times out of ten they will not have a permit. I have heard the excuse of ‘my boss has it,’ ‘I have it in my car that is parked down the street,’ or ‘my partner has it.’ If they can’t show you the permit, you can call your local city building and they will cite the solicitor if he doesn’t have a permit.

(3) Post ‘no soliciting’ on your door. This sign may or may not detract someone from coming to your door or trying to sell you advertising at your place of business. However, you can easily point to the words posted on your door and politely ask them to leave. 

(4) City may have a do not solicit list of its own. Some cities will allow you to register for their own ‘do not solicit’ list for in-person solicitors. This goes back to the rule that door to door solicitors need that permit from the City.

(5) Be smart. Let’s face it, we live in a scary world. If you see a stranger at the door, you don’t need to answer. Make any scheduled appointments show their badges, work clothes with logo, etc before you invite them into your home.

Good luck! Remember it is always best to be polite, so be polite when you tell solicitors to back off and leave you alone!

Kpl 🙂

Time Out … For Adults

When a child misbehaves, or needs to change and shift their behavior, the adult in charge puts them into a time out for one minute for each year. After the time is up, the adult tells the child why they were put into time out and asks for an apology. Once received, the adult allows the child to continue on with their day.

Why, as adults, do we not use this practice on ourselves? Did we suddenly become so perfect? Of course not! As a child, our parent or guardian kept us accountable for bad behavior. Today, we are the accountable adult that keeps our behavior in check.

How can you, an adult, use the techniques of a time out to improve your bad behavior?

 (1) Recognize when you are not being productive or when you are engaging in bad behavior. This can mean anything — bad behavior can include eating bad foods, yelling at someone, surfing the internet at work, or not being productive at the office.

(2) Write down your bad behavior on a piece of paper, ideally in a ‘time out’ journal. By writing down your bad behavior, you’ll be able to remind yourself later of why you put yourself in a self imposed time out. By putting it into a journal, you can elaborate later about how you got to that mental place to begin with, and see if you have a consistent pattern of putting yourself into a time out for the same thing. It will help you identify if a patterned ‘time out’ is a habit you need to change.

(3) Take your time out. As an adult, though, you don’t have to stand in a corner. Ideally, go for a walk, sit on a park bench, or take a bath for one minute for each year of your age. You can also opt to go for a jog or a power walk if your schedule allows. During your time out, you are not allowed to watch TV — that part hasn’t changed! 🙂 If time constraint is an issue, your time out should be a minimum of 15 minutes. The most important thing is that you find a change of scenery.

(4) Read your note from step 2. After your time out, read the note about why you put yourself there in the first place. Reflect now, with a clearer head, what you feel you were doing wrong or what your changed perspective is. Write down your thoughts below the quote.

(5) Apologize to yourself and do a five second ‘self hug.’ Reward yourself for recognizing your ‘bad behavior’ with a self hug. Embrace yourself and close your eyes for five seconds. Then, put your journal away and move on with your day!

You will feel refreshed, have an altered shift of personal energy, and be empowered to conquer the rest of your day. Enjoy!! Kpl 🙂

Clean eating vs Prepackaged: Easy oatmeal recipes

Compare the ingredients of rolled quaker oats (in the big tub) to the conveniently flavored apple cinnamon and maple brown sugar oatmeal packets. Can you pronounce all the ingredients in the packets?

Here are some clean eating alternative recipes. Feel free to adjust for taste. FYI, Ten packets of the flavored oatmeal packets will cost you roughly $3, or 33 cents per serving.

The clean alternative for the apple cinnamon oatmeal and the cost:

Six servings of rolled oats (1/2 cup per serving) prepared. Grate 1/2 a small fresh apple (using a cheese grater) and 1 tbsp of ground cinnamon. Stir and place in small containers. Refrigerate for later or eat while warm.

Cost: 25 cents per serving. (Initial investment: 40 oz container of Quaker Oats is $4, small organic apple .60, container of cinnamon $1.)

The clean alternative for the maple brown sugar oatmeal packets and the cost:

Six servings of rolled oats, prepared (1/2 cup per serving). Add 2 tbsp of real maple syrup and 2tbsp of butter. Stir and place in small containers. Refrigerate for later or eat while warm.

Cost: 25 cents per serving. (Initial investment: 40 oz container of Quaker Oats is $4, bottle of grade A maple syrup $7 for 12 ounces and package of 4 sticks of butter $4)

If it is the convenience of the packets you like, make the six servings of this on Sunday, put it in tiny containers, and take those to work or heat them up in the morning. You can also buddy up with someone and split the cost if you are worries about not eating all the portions yourself.

Yummy! 🙂 kpl

Definition of “clean eating”

I have lost forty pounds during the past year doing three things — exercising 4-5 times a week for at least 30 minutes, drinking 100 ounces of water a day, and eating clean, organic food as often as possible in three meals and three snacks per day. What exactly does clean eating mean? It’s simple — it is eating real, unprocessed foods.  

 When you go to the grocery store, you will notice that (in general) real food is located on the perimeter of the store. This includes fresh fruits and vegetables, milk, dairy, eggs, meats, fish, chicken, juice, cheese, and the deli (watch out for lunch meats with added fillers and preservatives). The inner aisles tend to contain prepackaged, processed foods. The more you can avoid the inner aisles, the better.

Some ingredients in the inner shopping aisles are okay, but you need to read the ingredients on the package to see what exactly is in them. The baking aisle contains many of my go-to ‘clean eating’ necessities like cinnamon, ginger, himalayan salt, pepper (cayenne and black), olive oil, apple cider vinegar, coconut oil, olive oil, natural peanut butter, stevia (not all stevia is created equal, but that’s another blog entry!), pumpkin, steel cut oats (rolled oats are ok too, I just prefer the steel cut ones), cocoa powder (again, not all are created equal), nuts, dried fruits, extracts, tea, coffee, maple syrup, raw honey, coconut flour, popcorn and salad dressing. You may be paying for preservatives and fillers without realizing it in something marketed as ‘healthy.’ The fewer ingredients listed on the package the better off you are. 

When I tell people I eat organic as much as I can, their immediate response is that ‘it is so expensive.’ Organic isn’t more expensive than traditional food if you buy it the right way. We get a lot of our organic ingredients at Costco, the local farmers markets, Kroger, Fresh Thyme and Dorothy Lane Market. (The $50 membership fee to Costco pays for itself very quickly when you buy your organic foods and regular necessities like laundry detergent, cheese, butter, oatmeal, almond milk, eggs, nuts, raspberries, chicken, fish, salmon, and ground beef in bulk.) Some of my friends have purchased a 1/4 of a cow and said that the meat is not only significantly less expensive than a store but the taste is amazing. 

Eating clean for me doesn’t mean I am 100% full blown clean all the time. Occasionally I do eat rice pilaf, pasta and tortilla shells. (I like a low carb pasta and Aztec makes a lower carb tortilla.) I also enjoy a piece of chocolate, Graeters ice cream or a slice of cake. These items are not part of my regular diet though — they are occasional treats. When I do have these treats, they are just that (and they either taste amazing or sit like a brick in your stomach!). Once you have been eating clean for a week or so, you’ll find that you won’t crave processed foods as much.

You will need to invest in two things to start your clean eating journey — an insulated lunch bag and containers to put your food in. You can purchase an insulated lunch bag for around $10 and a 40 piece rubbermaid containers set for around $20-$30. Making your own food, as opposed to buying at a restaurant, will save you money and be healthier in the long run. 

(Before starting any diet, check with your doctor. I am not a certified nutritionist, personal trainer or a medical doctor — I’m just a normal person who feels better, lost weight and doesn’t want to eat processed food or genetically modified produce and meats. That’s my disclaimer!)

That being said … Let’s get started!! Kpl 🙂

We learned life’s best lessons as a child…

…but somehow, as adults, we forget the simple lessons that life has taught us.  This image spoke to me today. Each and every one of us has our own inner power. Whether you’re an athlete, business owner, or trying to take control of your lifestyle, the simple fact is YOU have the power to be great. Everyone has the power to do great things. The willingness to “just do it” is what separates the people who wish they could and those who actually are doing it.

What is holding you back? Are you holding yourself back? Are other people and negative influences around you holding you back? Why aren’t you doing something you want to do?  “Where there is a will there is a way. Great accomplishments can happen with hard work, personal drive, a goal and a dream.” Kpl 🙂 

#peachykeenlife #healthylife #businesslife

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#Healthylife Wild Salmon

On this #filetFriday I am featuring one of my favorite filets — Wild Caught Salmon! Salmon is very easy to make and loaded with Omega-3 and Vitamin D.   Today I prepared mine with a tbsp of raw honey, some cayenne pepper and a slice of lemon. Cook on 350 degrees for 16 minutes and voila! Complement your salmon with a tasty side of broccoli, green beans or asparagus. 

When purchasing salmon you should always choose wild Alaskan salmon or Wild Sockeye Salmon instead of farmed salmon. This great article on explores the large differences between the two types, but in general farmed salmon are fed horomones, are more susceptible to illnesses and have a higher mercury rate than wild salmon. Often, the salmon served in restaurants is farmed unless stated otherwise in their menu. 

My family purchases the wild sockeye salmon at Costco. Kirtland brand of 3 pounds of wild sockeye salmon filets runs  around $30.