Unlocking Sustainable Eating Habits: 8 Simple Hacks

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Friends, are you ready to make some simple changes that can greatly impact your health? Below I’ve outlined 8 easy-to-implement habits that can significantly improve your eating habits and overall health

These hacks are designed to be adaptable and can be incorporated gradually into your daily routine. By focusing on one healthy habit at a time, or implementing them together, you can make lasting, positive changes to your health AND your relationship with food.

  1. Hara Hachi Bu: Eat until you’re 80% full. Studies show this can drastically reduce calorie intake. I love this!
  2. Slow Down: Eat mindfully. Put your fork down, take deep breaths, or sip water between bites. Try counting how many times you chew before swallowing and you’ll be surprised at how often you start to swallow before a food is well chewed.
  3. Avoid Hangry Girl: Prepare healthy snacks (beef sticks, hard-boiled eggs, almonds) to avoid impulsive, unhealthy choices.
  4. Prioritize Sleep: Pay attention to sleep quality and if you aren’t getting 7-9 hours a night, consider taking steps to improve sleep (see post). Increasing sleep by 1 just hour to decrease cravings and burn more calories.
  5. Move It: Take a short walk after meals to improve blood sugar control.
  6. Track Snacks: Journal your snacking habits to identify triggers and patterns of emotional eating.
  7. Kitchen Cleanse: Remove unhealthy temptations and stock your kitchen with healthy, readily available options.
  8. Hydrate: Drink plenty of water throughout the day, especially before meals. To get the most out of your water, add some electrolytes.

And, if you’re looking for a few bonus hacks, here you go!

  • Protein First: Prioritize protein, healthy fats, and fiber at the beginning of your meals.
  • Time-Restricted Feeding: Try intermittent fasting (e.g., 12-hour fasts) to improve cellular health.
  • Avoid Fast Food: Opt for whole, unprocessed foods as much as possible. The ingredients used in most fast foods make them more like “frankenfoods” than food to nourish your health, plus the SEED OILS used are inflammatory.

Remember, it’s not about perfection, it’s about making healthier choices more often.

You got this!

Disclaimer: This is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance. 

Happy 2025 – Set Goals to NOURISH & Respect Your Body

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Friends, it’s a NEW YEAR with daily opportunities to cultivate and embrace healthy habits, strengthen relationships, and pursue passions that bring joy and fulfillment. Let’s make it count. You can focus on what you can do right now, with what you have available. Small consistent steps can lead to big results, so commit to a few healthy habits THIS week!

  • Prioritize self-care
    • Sleep: Ensure you get enough quality rest.
    • Movement: Incorporate regular physical activity into your routine.
    • Mindfulness: Practice mindful breathing and stress reduction techniques.
  • Fuel your body wisely
    • Choose whole foods: Focus on whole, unprocessed foods, especially fruits, vegetables, and lean proteins. (check out why seed oils are toxic)
    • Hydrate: Drink plenty of water throughout the day.
    • Limit processed foods: Minimize consumption of processed foods, sugary drinks, and unhealthy fats.
    • Consider organic options: Opt for organic produce and other products when possible.
  • Support your body’s natural functions
    • Manage stress: Implement stress-reducing techniques like meditation, yoga, or spending time in nature.
    • Support healthy digestion: Allow adequate time for digestion after meals.
    • Balance blood sugar: Choose foods that stabilize blood sugar levels.
  • Avoid harmful substances
    • Eliminate smoking: Quit smoking completely.
    • Limit alcohol: Reduce or eliminate alcohol consumption.
    • Minimize toxins:
      • Choose non-toxic cleaning products and personal care items.
      • Avoid artificial sweeteners and processed foods with excessive additives.
      • Be mindful of potential hormone exposure from dairy products.

I know you’re aware of these principles, but a gentle reminder can be helpful as life often pulls us in many directions. Surround yourself with friends and family who will support and/or join you in your efforts.

You got this!

Holiday Blues? Brighten Your Season with These Simple Tips

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The holiday season, while filled with joy and cheer, can also be a challenging time for many. Feelings of anxiety, stress, and depression can creep in, making it difficult to fully enjoy the festivities. But don’t worry, there are simple, effective ways to brighten your mood and navigate the season with greater ease.

The Power of Self-Care

Self-care isn’t a luxury; it’s a necessity, especially during stressful times. Here are a few tips to help you prioritize self-care this holiday season:

  1. Embrace the Morning Light:
  • Why it helps: Early morning sunlight helps regulate your body’s internal clock, improving sleep quality and mood.
  • How to do it: Make it a habit to wake up early and spend some time outdoors, even if it’s just for a few minutes.
  1. Move Your Body:
  • Why it helps: Exercise releases endorphins, natural mood boosters that can reduce stress and anxiety.
  • How to do it: Find activities you enjoy, whether it’s a brisk walk, yoga, or dancing.
  1. Fuel Your Body:
  • Why it helps: A balanced diet provides the energy and nutrients your body needs to function optimally.
  • How to do it: Prioritize protein-rich foods like lean meats, fish, beans, and nuts.
  1. Hydrate, Hydrate, Hydrate:
  • Why it helps: Staying hydrated can improve cognitive function, mood, and overall health.
  • How to do it: Aim to drink half your body weight in ounces of water daily.
  1. Nourish Your Soul:
  • Why it helps: Eating whole, unprocessed foods can enhance your mood and energy levels.
  • How to do it: Incorporate plenty of fruits, vegetables, and whole grains into your diet.
  1. Limit the Sugar Rush:
  • Why it helps: Excessive sugar consumption can lead to mood swings and energy crashes.
  • How to do it: Opt for natural sweeteners like honey or maple syrup and choose fruits for dessert.
  1. Connect with Loved Ones:
  • Why it helps: Strong social connections can provide support and reduce feelings of loneliness.
  • How to do it: Spend quality time with friends and family, or reach out to loved ones who live far away.
  1. Cuddle with a Pet:
  • Why it helps: Interacting with pets can reduce stress, lower blood pressure, and boost mood.
  • How to do it: Spend time with your furry friend, whether it’s a cat, dog, or other pet.

Remember, you’re not alone. If you’re struggling with holiday stress or depression, reach out to a mental health professional or a trusted friend or family member. By taking care of yourself and seeking support when needed, you can navigate the holiday season with greater peace and joy.

   

20 things That Will Improve Your Health For Free!

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It’s NO-vember and another opportunity to take stock of what’s important.

Set some new goals for this month, share them with a friend, and start saying NO to people, places, tasks or habits that do not elevate and enhance your health (life)!

Here are some ideas to say YES to:

  1. Laughing with your friends: Laughter is the best medicine.
  2. Hugging your kids: Physical touch releases oxytocin, a feel-good hormone.
  3. 10,000 steps per day: Increase your daily activity level.
  4. Going outside in the morning and seeing the sunrise: Exposure to natural light helps regulate your circadian rhythm.
  5. Pushups before dinner: A quick way to strengthen your upper body. Got a counter? GO!
  6. Going to bed on time: Prioritize quality sleep.
  7. Eliminating seed oils: Reduce inflammation in your body.
  8. Going barefoot and grounding: Connect with the earth’s energy.
  9. Turning off your phone: Reduce stress and improve focus.
  10. Not eating anything with a label: Opt for whole, unprocessed foods.
  11. Getting a tan: Vitamin D from the sun supports bone health and mood.
  12. Adopting a stray dog: A furry friend can provide companionship and reduce stress.
  13. Getting off birth control: Hormonal birth control can have negative side effects.
  14. Quitting alcohol: Improve your overall health and reduce your risk of disease.
  15. Meditating daily: Reduce stress and anxiety.
  16. Drinking plenty of water: Stay hydrated and support your organs.
  17. Eating a balanced diet: Fuel your body with nutritious foods.
  18. Practicing gratitude: Focus on the positive aspects of your life.
  19. Spending time in nature: Connect with the natural world.
  20. Learning something new: Keep your mind active and engaged.

I’m grateful for the support of my friends, family, and YOU. Your encouragement fuels my journey to a healthier, happier life. Together, we can create a world of wellness. Thank you for being a part of it.

You got this!

Nourish to Flourish: The Power of Whole Foods for a Vibrant Life

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As the saying goes, ‘You are what you eat.’ And it’s true. Food is more than just fuel; it’s nourishment for our entire being. By choosing fresh, whole foods, we absorb their natural energy, promoting vibrant health, emotional balance, and a deep sense of well-being.

Modern science confirms that a diet rich in nutrients supports cognitive function, emotional well-being, and overall vitality. It’s like filling up a car with high-quality fuel; the better the fuel, the better the performance.

Nourishing our bodies is an act of self-love that creates a strong foundation for a resilient and energetic life. By making conscious food choices, we cultivate a deep sense of peace and vitality that radiates through every aspect of our lives. So, let’s nourish ourselves and reap the rewards of a healthy, vibrant life.

Moreover, the benefits of whole foods extend beyond physical health. They also foster a deeper connection to the natural world and our own bodies. By eating seasonally and locally, we align ourselves with the rhythms of nature, which can enhance our sense of belonging and purpose. This mindful approach to eating not only supports our health but also encourages sustainable practices that benefit the planet. Embracing whole foods is a holistic journey that nurtures our body, mind, and spirit, paving the way for a truly flourishing life.

Consider these steps to nourish your body with whole foods:

  • Choose Fresh, Whole Foods: Opt for fruits, vegetables, whole grains, and lean proteins.
  • Eat Seasonally and Locally: Align your diet with the natural rhythms of the seasons and support local farmers.
  • Incorporate Variety: Ensure a diverse intake of nutrients by including a wide range of foods in your diet.
  • Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues, and savor each bite.
  • Stay Hydrated: Drink plenty of water to support overall health and well-being.

Today is a GREAT day to start your journey towards a healthier, more vibrant life today. Make a conscious effort to incorporate more whole foods into your diet and experience the transformative benefits for yourself. Share your progress and tips  & let’s nourish ourselves and flourish together!

You got this.

Building Your Dream Body: A Woman’s Guide to Weightlifting

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Forget the cookie-cutter routines! As a woman, your body has unique needs and goals. So, let’s ditch the one-size-fits-all approach and create a personalized plan to achieve your dream physique.

Here are a couple of things to keep in your workout program:

  1. Focus on Compound Movements: Squats, deadlifts, presses, and pulls are the foundation of muscle growth and strength. They work multiple muscle groups simultaneously, maximizing efficiency and results.
  2. Incorporate Isolation Exercises: Target specific muscles with exercises like bicep curls, tricep extensions, and lateral raises.
  3. Progressive Overload: Continuously challenge your muscles by gradually increasing weight, reps, or sets. This is the key to ongoing muscle growth.
  4. Prioritize Pain-Free Training: Listen to your body. If an exercise hurts, modify it or try something else. Pain-free training is essential for long-term progress. Forget the “No pain, no gain” mentality!
  5. Find Your Fitness Groove: Choose exercises and routines you enjoy. A workout you look forward to is more likely to stick.
  6. Set Realistic Goals: Focus on your specific goals and tailor your routine accordingly. Smallm, consistent steps can result in BIG gains & positive results. (See post about goal setting.)
  7. Cardio for Heart Health: Include cardio activities like running, cycling, or swimming to improve overall fitness and support weightlifting performance.
  8. Rest & Recovery: Allow your body time to repair and rebuild. Adequate sleep and rest days are crucial for muscle growth.  (check out this post!)
  9. Fuel Your Body: Eat a balanced diet with plenty of protein, carbs, and healthy fats to support your workouts and recovery. (See this post about the importance of protein, because women tend to eat too little of it!)

Remember, your body is unique. Experiment, listen to your body, and find the routine that works best for you. With dedication and the right approach, you’ll achieve the strong, sculpted body you’ve always dreamed of.

I’m here to help!

 

Unlock Your Muscle Potential: Lift, Don’t Limit

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Forget the myth that you need a gym full of equipment to sculpt a strong and defined body. The truth is, a couple of dumbbells, resistance bands, or even your own bodyweight can be your ticket to building muscle and achieving your fitness goals.

To build muscle, you need to challenge your muscles beyond their comfort zone. This is called mechanical overload. When your muscles are pushed to their limits, they adapt by growing stronger.

Imagine each muscle fiber as a tiny rubber band. The more you stretch and challenge it, the stronger and thicker it becomes. This is essentially what happens when you lift weights or engage in challenging bodyweight exercises.

I’m not just talking about lifting heavy; I’m talking about pushing your muscles to fatigue. Whether you’re using heavy weights, light weights, or just your body, the goal is to overload those muscles and trigger growth.

What did she say?

The key to muscle growth is progressive overload. This means gradually increasing the demand on your muscles over time. Here’s how:

  • Lift heavier weights: If possible, gradually increase the weight you’re lifting to challenge your muscles.
  • Increase repetitions: If heavier weights aren’t accessible, perform more reps to reach muscle fatigue.
  • Slow down the tempo: By controlling the speed of each rep, you increase time under tension, stimulating muscle growth.

Remember, consistency is key. Listen to your body, and enjoy the journey of building a stronger, healthier you.

Let’s redefine strength together. You got this!

P.S. Check out some inexpensive fitness equipment pieces you can have at home or take with you when traveling to maintain muscle!

Positivity Posse: Surround Yourself with Uplifting Vibes!

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We all know the struggle: you’re brimming with positivity, determined to think and speak happy thoughts. But then, negativity creeps in from those around you. Maybe they don’t understand the power of positive thinking, or perhaps they’re stuck in a rut of complaining and criticizing.

Here’s the good news: you have a choice! You don’t have to get sucked into the vortex of negativity.

The Secret Weapon: Your Tribe

The key to staying positive is surrounding yourself with like-minded people – your “positivity posse.” These are the friends, family, or colleagues who lift you up, inspire you, and celebrate your journey.

Power in Numbers:

Let’s face it, one positive voice is great, but two (or more!) are unstoppable! Partner up with someone who shares your positive outlook. Together, you can gently nudge conversations back towards the light, subtly reminding others of the power of a good attitude.

Leading by Example:

Even if you can’t directly change someone, you can still influence their world. Be the beacon of positivity! Inject optimistic statements into conversations, or simply steer the topic towards something uplifting. Your genuine enthusiasm will be contagious.

Know Your Limits:

Not everyone thrives on positivity. Sometimes, people cling to negativity as a comfort zone. Let them know you care, but also give them the space to find their own path.

The Art of the Exit:

If negativity becomes overwhelming, it’s okay to excuse yourself. Removing your energy from the situation sends a subtle yet powerful message.

Honest Talk:

For those close to you, an honest conversation about negativity might be the key. Remember, awareness is the first step to change.

Positivity is a Magnet:

By surrounding yourself with those who share your positive outlook, you create a powerful force field that attracts others. Soon, you’ll find your positivity posse growing, lighting up the world one positive thought at a time!

You got this!

Laughter is the Best Medicine: Why You Should Make More Time for Fun

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Unleash Your Inner Laughter: Reap the Health Benefits of This Simple Joy

We all know the feeling – a belly laugh that leaves you gasping for air, tears streaming down your face. But did you know that laughter isn’t just about feeling good in the moment? It’s actually a powerful tool for improving your overall health and well-being.

Research suggests that laughter can significantly impact your body in positive ways, from reducing stress hormones to boosting your immune system. Let’s delve into the science behind laughter and explore how incorporating more humor into your life can benefit you.

Stress Buster and Pain Reliever:

When life gets overwhelming, a good laugh can be the perfect antidote. Studies have shown that laughter lowers cortisol, the stress hormone [1]. Additionally, research suggests that laughter can actually elevate your pain tolerance [2]. So, next time you’re feeling stressed or achy, try watching a funny movie or hanging out with a friend who always cracks you up.

Sharpen Your Mind with a Chuckle:

Laughter isn’t just good for your mood, it’s good for your brain too! Research indicates a positive link between laughter and cognitive function [3]. Laughter has been shown to improve memory, brain development, and overall mental health.

Boost Your Body’s Defenses with a Giggle:

A hearty laugh can do wonders for your immune system. Laughter triggers the release of antibodies that help fight off infection [4]. Furthermore, by reducing stress, laughter indirectly supports a healthy immune response.

The Takeaway: Make Laughter a Priority

In today’s fast-paced world, it’s easy to forget to make time for simple pleasures like laughter. However, incorporating humor into your daily routine is a powerful way to invest in your health and well-being. So, whether it’s watching your favorite stand-up comedian, spending time with a funny friend, or revisiting a hilarious movie, make laughter a priority. Your mind and body will thank you for it!

Want to learn more about the science of laughter? Check out these resources:

  1. Link to Study
  2. Link to Study
  3. Link to Study 
  4. Link to Study

Until next time, eat healthy, move, love…and LAUGH!!

 

Unleash Your Inner Champion: How Positive Self-Talk Boosts Performance

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Ever doubt yourself right before a big race or a challenging workout? It happens to the best of us! But here’s the good news: athletes like you can unlock a powerful tool to improve performance and self-belief – positive self-talk.

Imagine your inner voice as your personal hype man. When that voice whispers “you can’t,” you might give up on those last burpees. But flip the script with a “Yes, you’ve got this!” and watch yourself crush them!

Positive self-talk isn’t just for everyday life – it directly impacts your training. That inner dialogue before and during workouts shapes your approach and ultimately, your results.

Here’s how self-talk can be your secret weapon:

  • Boosts Energy and Effort: Starting a tough workout? Self-talk can get you pumped and put in your best effort.
  • Powers Through Fatigue: Hitting a wall mid-set? Positive affirmations like “Keep going!” or “Breathe!” can give you that extra push.
  • Conquers New Challenges: Nervous about a new workout or aiming for a personal best? Self-talk builds confidence and increases your chances of success.

The best part? Benefits are immediate! While it gets more natural with practice, you might see improvements the very first time you try it.

Ready to make self-talk work for you?

  1. Plan Ahead: Identify a situation where you want a performance boost. Is it a challenging workout or an upcoming race?
  2. Craft Your Cues: Create a list of simple words or phrases that fit your situation. Struggling with deadlifts? Write down “You got this!” or “Strong and powerful!”
  3. Swap Negativity for Positivity: Turn those self-doubts into positive affirmations. Instead of “Ugh, this is heavy,” reframe it to “I can lift this. I’ve done it before!”
  4. Practice Makes Perfect: Rehearse your cues regularly and see how they make you feel. Adjust them if needed.
  5. Stick with It: It might feel strange at first, but experiment! Try saying your cues silently or out loud. With practice, you’ll be surprised at how effective they become.

Self-talk is a powerful tool for athletes. By training your inner voice to be your cheerleader, you can silence doubt, boost confidence, and reach your full potential! Remember, your inner voice is always there – why not make it your biggest supporter?

“May the power be with(in) you”!

                 

(Ok, ok…that was corny, but you catch my drift!)