Be Healthy

Mindset Monday 🧘🏻‍♀️🧘🏻‍♂️🧘🏻‍♀️

So often on our journey to living our best life, we can get side tracked, derailed, discouraged, distracted...feel like giving up.😫

Making changes, whether big or small are challenging and we will experience set backs...ups and downs...take a wrong turn....2 steps forward, 1 step back.🤦🏻‍♀️

We are human! We are not perfect.🤷🏻‍♀️

Release the need to be perfect...that you have to be successful with everything at all times....you will have wins, and you will have losses. If things go off the rails...don’t give up! 💪🏻

With great love and compassion for self, re-set, re-adjust, re-start, re-focus...as MANY times as you need to. The point is ....just keep moving forward and remember healing and growing in life is not lineal. 📈

Everyday is a new day and an opportunity for you to try again; even if you have to work at it in baby steps. 👣👣👣

When you go off track, this is when you need to be the most kind and gentle with yourself. Silence that inner critic and remind yourself that you are human, and pledge to love yourself enough to keep moving forward.🥰

Take a moment to explore why you may have gotten off track. Sometimes it is because we have a need that is not being met, an emotion or old wound that needs to be addressed. 🤷🏻‍♀️

In my journey, I have had huge set backs, and become discouraged and wanted to give up...and many times I did give up...but eventually I learned to love myself enough to keep trying, and have a mindset that I am always learning and growing, and that I am a perfectly, imperfect human.😍

No matter where you are in your journey, keep these words in mind 👇🏻👇🏻👇🏻

Slow and steady wins the race!

You can’t do all the things all at once.
That’s a recipe for failure.

What you can do, is work on one or two small things at a time - and with time, comes progress, and when that becomes a new habit, add another new small change.

Change is good - but change can also be scary.

If we change nothing - nothing changes.

When we are flooded with “health” advice on social media everyday - it can be overwhelming and leave you feeling panicked that you need to change sooo much.

Start with mindset - start with loving yourself, because when you really love yourself, you make better (healthier) choices.

A daily affirmation …. If you keep telling yourself a positive loving message - eventually you will believe it - your subconscious is always listening.

Then add in daily breathe work - such as box breathing, 4-7-8 breathing or “cyclic sighing”. You’d be amazed at how helpful just 5 mins of focused breathing can benefit you.

Perhaps do the focused breathing while sitting outside in the sun- letting the warm rays kiss your skin and warm you.

And how about regulating your sleep - work at achieving 7-9 hours sleep each night (challenging for parents and shift workers…but do your best) . Sleep is the time when the body repairs itself. We are all self healers.

Are you hydrating? Our bodies are approx 60-70% water. Our organs need daily hydration to function optimally. it is suggested we need to drink half our body weight in ounces of water … so for eg - if you weigh 140 lbs - you need at least 70 ounces of water daily. Think of the difference between a shriveled grape and a juicy plump grape - be the plump grape!

Do you move your body daily? Some gentle stretches , an easy walk … we need movement for many reasons … to balance blood sugar, move the lymphatic system, lubricate your joints, engage your muscles, create endorphins, balance mood, protect the heart …

MINDSET MONDAY 🙏🏻

“Ask for what you need”

So often in life, be it love, friendship, work etc…we tend to assume others know what we need and want, yet don’t ever come right out and clearly ask.

We expect others to just “know”, or to read between the lines. We think our needs appear obvious, however often times they are only obvious to us.

You know what they say about assumptions…😉…so how about starting a new habit of just clearly ASKING. If you don’t ask….you may not get.

Humans always look for the complicated side of things, when being simple, clear and direct is the most successful and easiest!

So let’s work on changing our mindset….and ask for what we need.

“I need 10 minutes of quiet when I come home from work”
“I need you to help me with the housework”
“I need more physical affection”
“I need a raise”

You may be surprised just how much improvement you will see in all areas of your life.

And if you get a “no”…at least you tried, and you are no worse off than without asking. Or perhaps a “no” is an opportunity to explore “why” and open up some good dialogue and exploration.

“Healthier” Banana Muffins

Preheat oven to 350F

Line 12 muffin pans with paper cups or grease .

In a bowl mix the following:

3 mashed bananas
2 tablespoons melted coconut oil
2 teaspoons vanilla
1 egg
1/2 cup plain greek yogurt
1/4 cup organic raw honey

In a separate bowl mix:

1 cup old fashioned oats ( I used gluten free)
1/2 cup whole wheat flour
3/4 cup all purpose flour ( I subbed both flours for 1-1 gluten free)
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup chopped nuts ( I used walnuts)
1/3 cup mini dark chocolate chips ( optional )

Mix wet ingredients into dry. Stir until mixed...don’t over mix.
Divide into muffin tray and bake for 18-20 mins

MINDSET MONDAY 🙏🏻

“We cannot cure the world of sorrows but we can choose to live in joy “ ~ Joseph Campbell

There is no more perfect time than now to choose joy .

Joy is derived from soul satisfying, emotional well being.

Joy is a choice - and you are the “chooser”

The only certainty in life is YOU- how you decide to feel - think - respond is absolutely in your control .

Joy is not found in material things but in moments that evoke a feeling of bliss .

These moments are present all around us - we just need to be aware and present in the moment to appreciate the things that bring us joy.

Besides my family - one thing that daily brings me such joy is watching the sunrise every morning. For me , it signifies a new beginning - and reminds me to not dwell on yesterday as it is past .

We must find joy in the moment right now.

Maybe it is savoring your morning coffee / tea, listening to you child’s laughter , a cuddle from your pet , feeling blessed for a good nights sleep, a warm sunny day, the relaxing sound of rainfall, the sound of birds chirping ....

From gratitude we find joy.

What do you find Joy in ?

I cant ....or I won’t ?

If I had a dollar for every excuse I used to make regarding making diet and lifestyle changes, I’d be rich ! 💰

It’s so easy to stay in our comfort zones...but what IF we made some changes ...what IF it led to improvements in our over all well being, reduced inflammation, bloating, tummy aches, joint pain, etc?

Would change be worth it then?

I was the 👸🏽 Queen of excuses. And for a time I really thought they were valid. But as my health declined, I realized something had to change , because I was unwilling to stay sick and tired.

A big turning point in my journey was MINDSET. I realized that when I said “I cant”, what I really meant was “I WON’T” . And that changed EVERYTHING.

I wanted to feel good...be healthy, have energy ...and there was only one thing I needed to do ...STOP making excuses and instead say I WILL!

You don’t have to make grand sweeping changes all at once. Do what you can manage ...but always ask yourself ...is it “I can’t” or “I won’t” ? And see how that feels.

Nothing changes if you change nothing .

So often people affected by Autoimmune are often those who can’t say no, are people pleasers and just give their all to others while forgetting themselves. ( This was totally me! )

We must learn to say no! To say “I matter”, “I’m important”.

To care so deeply for self …love, nourish, think kind thoughts, positive self talk, time to oneself, value, non-judging, gentle, prioritize, and listen.

The only home you will have for your entire life is your body.

The only person whom will be with you your whole life is you.

The only one that you will care for your entire life is you.

Everything else comes and goes.

“I’m important”

“I matter”

“I love you”

Nothing changes if you change nothing.

Life is complicated - sometimes it can feel like it is impossible to reach your goals and create the life you want.

But if you keep doing what clearly hasn’t been working for you - you won’t progress.

I get it - change is HARD, change is SCARY, we as humans are filled with self doubt…but no good things come without some hard work and sacrifice.

You CAN make a change - typically it is the fear of the change that is more problematic than the actual change.

Ask yourself “where so I want to be in life?”, then start making changes to support the life you want.

Anything is possible. YOU are capable. And while the journey to your life goals may look different than others, the journey is yours, and your attitude and effort will dictate it.

There are always going to be bumps in the road. There will always be road blocks to get around and there will also be smooth sailing …

Life is always an ever evolving process with good days and challenging days. Like the seasons that change - so does our lives.

Am I doing things to support the life I want ?

Cortisol - often dubbed the “stress hormone” 🤯

Cortisol is responsible for the “fight or flight” response and prepares your body for action . 🏃🏻‍♀️🏃🏾‍♂️🏃🏻‍♀️

Once released, cortisol instantly increases glucose availability , as your muscles will need the extra energy to “run for your life”. ( think about a caveman running from a predator)🦖

But if you are in a constant state of stress, your chronic elevated cortisol levels will lead to your glucose levels remaining high, without a resolution to the stressor ( Such as running for your life). This will trigger release of insulin, leading to insulin resistance and unwanted weight gain, regardless of the food you are consuming .⚖️

Chronic high cortisol also contributes to Anxiety, Depression, Digestive problems, Headaches, Heart disease, Sleep problems, arthritis, decreased bone density, and Memory and concentration impairment.🔥

Modern day non-physical stressors abound...relationship problems, Financial strain, job stress, sleep deprivation .😱

Finding ways to mitigate your stress will help improve your health and well being. 🙌🏻

Some ways we can manage stress...clean up your sleep routine and strive for 8 hours / night 😴

Develop a daily mediation practice...start with 3-5 mins and work your way up to 20-30 mins a day🧘🏻‍♀️🧘🏻‍♂️🧘🏻‍♀️

Practice yoga, tai chi or just daily breathing and stretching exercises🤸🏻‍♂️

Learn to change your thoughts and reactions to circumstances and situations☺️

Work on your relationships , or limit/ eliminate the ones that don’t serve you well 💑

Consider a different career path that offers less stress and a better work / life balance👨🏼‍🍳👨🏾‍🔧👨🏼‍🎨

Evaluate your finances , wants vs needs, and find ways to lessen your financial burdens and stressors 💸

“You’re always with yourself so you might as well enjoy the company “ ~ Diane Von Furstenberg

Often times our own sense of self worth, or lack there of, cause us to be uneasy in our own skin, afraid to be alone ...

When alone...you are faced with yourself. You are forced to be with your thoughts, feelings and self image. This can be a scary prospect ...but learning to LOVE yourself allows you to be content and even look forward to your own company.

After all, the only one constant in your life is you. One must learn to love oneself, and rely only on yourself for your happiness . It’s not up to anyone else to make you happy.

“The fact that someone else loves you doesn’t rescue you from the project of loving yourself”~ Sarah Kohli

Learn to be still and listen to your soul. Embrace yourself. Accept that you are imperfectly perfect. Love yourself as you would want others to love you.

Did you overindulge over the holidays?

It’s OK 👌🏼

Ditch the guilt and shame…

You are human.

Instead, concentrate on deeply loving your body and soul with :

✅ lots of good filtered water
✅ good quality sleep
✅ a wide assortment of vegetables and fruits and quality protein
✅ gentle stretches
✅ a walk in nature
✅ positive affirmations
✅ dry brushing and lymphatic massage
✅ meditation or some deep breathing exercises