Negative Thoughts Getting You Down? Here are a few tips to help.

Negative Thoughts Getting You Down?

Would it surprise you to learn that everyone has them? How about the fact that the average person has between 60 -70,000 thoughts per day- it would be next to impossible to think that in numbers that high that non of them are going to be negative, wouldn’t it? The answer isn’t to stop the negative thoughts. It’s to learn how not to ruminate on them.

Here are the key takeaways:

● Realize and recognize that it really is just a thought, not necessarily a fact. ● Acknowledge that it’s there and let it go.
● Try thinking about alternatives to that thought. For example: "Ok, maybe this could happen, BUT, this could also happen." Replace the thought.
● Practice not defining a situation or a thought as a character defect. In other words, don’t take it personally.

Negative Thoughts? Here's how to help prevent them from brining you down!

Practicing Mindfulness

Do you want to learn to reduce stress, anxiety and learn to live in the present? Then check out mindfulness!

Our lives are constantly racing We are either rushing her or there or worrying about what we should have done yesterday or what we don’t have time to do tomorrow. But very rarely are we focused on the present moment.

Here Are The Key Takeaways:

  • The first thing is...STOP. When you feel yourself getting into a “spin” stop and focus on your breath. 
  • Meditate. Find a comfortable form of meditation that feels right for you. Five minutes will work- it doesn’t have to be long. 
  • Cultivate a daily gratitude practice. Focus on the “do haves” not the “don’t haves”. Start your day reviewing in your mind all of the good things in your life. 
  • Stop multi-tasking. Focus on one task at a time. 
  • Let it go. Don’t waste energy ruminating on the past. Revisiting things over and over that we can’t control is wasted time.
  • Stop trying to control the future. None of us has control over what is or isn’t going to happen next.

Mindfulness is about becoming an observer, letting go of the past and not trying to control the future.

Eating Healthy While Traveling? No Problem!

Eating Healthy While Traveling? No Problem!

Traveling soon? Perhaps a long-awaited vacation? Business trip? Something completely different?

 

Let’s just get real. No matter how dedicated you are to your healthy routine, even the most dedicated person can get thrown off their game. But no fear, I am here to help! Travel does not need to derail you. No matter where you’re going or how you’re getting there, you’re probably going to appreciate some quick and easy healthy food ideas. These can help you stay on track and help you bring, and find real food. While these tips can all be used right here at home, this is extra-important when you’re traveling. Traveling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

Steps to Cultivate Happiness!

The #1 issue that people seem to struggle with is finding happiness. We all seem to be “chasing happiness”.

    Here are the Key Takeaways:

  •  Genetics only makes up 50% of the happiness factor
  •  10% of the happiness factor are things that are out of our control
  •  40% of happiness is caused by intentional activities
  •  That’s really good news for us- because that means we can control 40% of our happiness!
Easy things you can do to Cultivate Happiness! Sorry about the wind in the background!

“Happiness is found when you surround yourself with community. Be it family or friends- get out there and create your own “Tribe”. They can mean joy, purpose and happiness in your life.”

Meal Prepping

Meal Prepping

One of the best ways to eat healthier, save money, and avoid unhealthy food impulse buys during the week is by preparing your meals in advance. Some people are afraid to meal prep because it seems too complicated. But it doesn’t have to be that way at all.

Dare I say, meal prepping can even be fun. It’s nice knowing every ingredient that goes into each meal and being able to open up your fridge mid-week to an abundance of pre-prepped meals.

Feel Like You've Hit a Wall? Could be Adrenal Fatigue

Feel Like You've Hit a Wall? Could be Adrenal Fatigue

Feeling extremely tired, irritable, and having brain fog, fatigue, and trouble losing weight are all common symptoms of adrenal fatigue. And it can be near impossible to live with, especially if you don’t fully understand how to handle it.

Adrenal fatigue is a stress-related condition that many people experience, yet it’s still not widely recognized in the medical community. It can impact a person’s health in many ways and is caused by the disruption of your body’s adrenal glands, which are responsible for making cortisol and other hormones in response to stress.

DO NOT FEAR FAT!

DO NOT FEAR FAT!

Low-fat, no-fat, no nuts, etc… you’ve probably heard about all of these diet fads, and you might have even tried one of them yourself. It’s crazy how frequently I talk to clients who still believe in the whole low-fat thing for health. 

But it’s not their fault; there are many in the diet world who still view low-fat as the pinnacle of health and higher fat foods as pretty much evil. But let’s set that straight. Fats aren’t bad, and healthy fats are important for a healthy diet.

You Want Me To Love My Body?

You Want Me To Love My Body?

I know, I know. Easier said than done. Because let’s be honest: body acceptance is a big struggle in our society. We’re reminded on a daily basis through advertising, magazines, and movies that there is always another way to make our bodies “better.” From makeup to surgery to dieting and supplements and intense workouts, it’s everywhere.

So, sadly, it make sense when you see the amount of people who feel despair when it comes to their bodies or their weight. In fact, we’re taught by society that it’s expected to feel this way. But this doesn’t have to be the case, and I encourage all of us to not let ourselves fall victim to the body hate mentality.

Water Anyone?

Water Anyone?

Most people understand that in order to live a healthy lifestyle, they need to eat more whole foods and get in regular exercise. But there’s another component to being healthy that many overlook: drinking enough water!

Staying hydrated is really important for health and wellness. In fact, the body is mostly water itself and thus depends on water for survival, all the way down to each specific organ and cell. When you think about it that way, it makes sense that water is crucial to proper function of the body.

I Love Failure!

I Love Failure!

Okay, so that might be an extreme title for an article, but it’s true. I think everyone needs to learn to love failure. Instead, however, failure seems to be the one thing that almost everyone fears the most. 

The “embrace failure” concept is not new, and it’s been touted for a while in the business world. In fact, you’ve probably hear about it so many times that you think it sounds cliché. Many successful people, from Michael Jordan to Steve Jobs, have spoken about embracing failure and how it made them better and more successful.  And while many of us think the idea sounds logical on paper, most of us have difficulty applying it to our own lives.

Me? Stressed? Never!

Me? Stressed? Never!

Let’s be real: we all experience stress sometimes. Stress is a normal reaction to the demands of life. Put simply, when your brain perceives a threat, it signals your body to release a burst of hormones. Those hormones provide the fuel for you to respond to stressful or dangerous situations. Once that situation returns to normal, your body returns to its relaxed state. 

The problem is that with all of the demands of modern life, we rarely get a chance to return to that relaxed state anymore. Many of us remain in that high-alert state, and that is taking a toll on our physical and mental health, our relationships, and our lives. So, what can we do about it?

Ditching Your Sugar Addiction

Ditching Your Sugar Addiction

It’s 4:00 pm, and you start to hear that little voice calling your name. You can’t concentrate on work. All you can think about is sugar. Maybe you’re the person who can’t walk by those office donuts without giving in. Or you can’t make it through the afternoon without hitting the vending machine. Or every time you’re stressed, the first thing you do is go straight for the sugar. 

If any of these sound like you, then you might have a sugar addiction. While the occasional indulgence is fine, it’s when it gets to the point where sugar has a serious hold on you that you may want to consider making a change.

Feeling Anxious? Check Your Food

Feeling Anxious? Check Your Food

I’ve always been a high-anxiety person. Even as a child, anxiety was just my thing. Even when things were going well and my life was calm, I was always waiting for the other shoe to drop or felt like someone was standing on my chest.

 

When I started to get more into nutritional research, I was seeing more and more information linking anxiety to nutrition. And while anxiety issues are not necessarily caused by what you eat (or don’t eat), that doesn’t mean that you aren’t contributing to your anxiety by eating foods that increase the symptoms.

Jump Off the Blood Sugar Roller Coaster

Jump Off the Blood Sugar Roller Coaster

Have you ever experienced cravings that you couldn’t control? Or do you find yourself binge eating, overeating, or emotional eating? While there can be several reasons for why you do these things, one of the most overlooked causes is your blood sugar being out of whack (yes, that is a technical term). 

While there are many changes you can make to address some of these issues, if I had to call out one specific thing that’s going to help you lose weight, reduce stress, help heal adrenal fatigue, cure cravings, overcome binge eating, gain energy, and stop the chronic yo-yo dieting cycle, it would be... ta-da! Balancing your blood sugar! (Bet you were expecting something more exciting, huh?)

Getting Unstuck

Getting Unstuck

Everyone has felt stuck at some point in their life. It's part of being human. I think it normally happens when we stop listening to our inner voice, stop going after what we want, and stop challenging ourselves.

It’s easy to get stuck in specific patterns or habits as the routine of life just seems to settle in around you. Things somehow become automatic, expected, and mundane. Sometimes you can let this go on for years before getting to a place in life and wondering how you got there. You might get to a place where you don’t even fully recognize your life or yourself anymore.