Lifestyle

  • How to Make New Year’s Goals: 4 Tips to Help You Succeed

    How to Make New Year’s Goals: 4 Tips to Help You Succeed

    How to Make New Year’s Goals So You Can Succeed

    It’s almost the New Year again if you can believe it! Time for family, friends, parties, and reflection on the past year. New Year’s resolutions are a great way to set goals and make positive changes in your life.They are a good way to get people excited about making changes. Unfortunately, many people fail to keep their resolutions and end up feeling discouraged. But I want to highlight something that I think is incredibly important… If you aren’t where you want to be in terms of your health, hormones, and overall well-being right now, and you’re waiting for January 1 to get started, there is a 93% chance you’ll be getting ready to start your journey all over again on January 1, 2024.

    blog post about how to make new year's goals: 4 tips to help you succeed

    Let me explain… When we put off change and tackling goals, it sets us up for almost certain failure (93% chance according to research). That’s right, 93% of people will not achieve a goal they set.

    And given that my mission is to help people push past goals and truly transform, this kills me! I know you’re probably thinking “but things are just too crazy during the holidays!”

    As you may have heard me say before, that’s simply a false story that far too many people believe. If you’re serious about making change in any area of your life, it’s never about tomorrow. It’s about the choices you make moment to moment that really count. Putting things off until January is an extremely dangerous game that almost guarantees failure. So, if you’ve had January 1 in your head to take action, throw that out right now. Be in the 7% that achieve their goals and true transformation.

    The good news is that there are ways to increase your chances of success. Let’s discuss why New Year’s resolutions fail and how to succeed with them.

    Why New Year’s Resolutions Fail

    1. Unrealistic Goals: One of the most common reasons why people fail to keep their New Year’s resolutions is because they set unrealistic goals for themselves. Many people make grand promises that are too difficult or time-consuming to achieve in a short period of time, which can lead to disappointment and frustration when they don’t reach their goals.
    1. Lack of Motivation: Another reason why people fail at keeping their resolutions is because they lack the motivation or willpower to stay on track. It can be easy to get distracted by other things or lose interest in your goal if you don’t have a plan in place to stay motivated and focused on achieving it.
    2.  
    3. Not Breaking Down Goals: People often make the mistake of setting one large goal without breaking it down into smaller, more manageable tasks that can be achieved over time. This can make it difficult to stay on track and feel like you’re making progress towards your goal, which can lead to discouragement and giving up altogether.
    4.  

    Try These 4 Tips to Set Your New Year’s Goal for Success

    1. Set Realistic Goals: The first step towards success with your resolution is setting realistic goals for yourself that you know you can achieve within a reasonable amount of time. Make sure your goals are specific, measurable, achievable, relevant, and timely (SMART). This will help ensure that you stay motivated and on track with achieving them throughout the year.

    2. Create an Action Plan: Once you have set realistic goals for yourself, create an action plan outlining how you will achieve them over time. This should include specific tasks or milestones that need to be completed each month or week in order for you to reach your goal by the end of the year. Having a plan will help keep you organized and motivated as you work towards achieving your resolution each day or week.

    3. Track Your Progress: Tracking your progress is key when it comes to staying motivated with your resolution throughout the year. Make sure you take note of any successes or setbacks along the way so that you can adjust accordingly if needed and remain focused on reaching your goal by the end of the year.

    4. Celebrate Your Successes: Finally, don’t forget to celebrate any successes along the way! Achieving even small milestones should be celebrated as this will help keep you motivated and remind yourself why it was important for you to set this resolution in the first place!

    You know…so many people enter each new year thinking “This is it! This is MY year!” But it’s really not about your year. It’s about the fact that it’s all yours. Every year, every week, every day, and every moment. I’ve seen so many memes shared on social media over the last couple of months that imply people are so ready to be done with 2022 because surely 2023 will bring something better. And those memes appear every single year. Coincidence?

    Here’s the deal: You can step up, take control, and shift the course of your life literally at any moment you choose, whether January 1, April 22, or October 19. So, if you never want to look back with regret on the actions you should have taken or how far along you’d be if you just acted sooner, change now.

    Literally now.

    Take a new action.

    Re-commit and start at this very moment.

    Because no day of the week or year is the day you should be waiting for.

     

    P.S. If you are ready to take action NOW, you can sign up for my Vibrant Woman Course. You can either take it as a completely self-paced course or you can throw in some 1:1 sessions with me! It’s all up to you and if you’re not sure how to get started or which option is best for you, schedule a free phone chat with me and we can talk about what you’re trying to achieve!

     

    xo

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  • Cycle Syncing Benefits: Food and Exercise for Each Phase

    cycle syncing foods, workouts + benefits for optimal hormone health

    What is cycle syncing?

    Cycle syncing is the practice of aligning your lifestyle to your menstrual cycle. It is based on the idea that our hormones fluctuate throughout the month and that we can use this information to optimize our energy levels, productivity, and overall well being. By syncing our lifestyle to our cycle, we can maximize our potential and live our best lives. Becoming aligned with your cycle is the practice of becoming aligned with yourself.

    cycle syncing: the 4 phases, benefits, nutrition, and exercise

    * I want to mention, If you’re on hormonal contraception like the birth control pill, you’re not going to experience the same phases as you would on a natural cycle. Hormonal contraceptives release synthetic forms of estrogen and progesterone that alter your natural hormone levels — this stops your body from ovulating. You can still monitor how you feel throughout the month and make adjustments, but your symptoms won’t always mirror those felt during a natural cycle.

    The Benefits of Cycle Syncing

    There are many benefits to cycle syncing. It can help us to better understand our bodies and how our hormones affect our energy levels, moods, and productivity. It can also help us to optimize our lifestyle to make the most of our energy and productivity. Additionally, cycle syncing can help us to better manage our stress levels and improve our overall wellbeing.

    Cycle syncing can be beneficial to women in many ways. Here are some of the top benefits:

    1. Improved Energy Levels: By understanding and responding to the natural rhythms of your menstrual cycle, you can better manage your energy levels throughout the month. This can help you to be more productive and energetic when you need to be, and to rest and relax when your body needs it.

    2. Improved Mental Health: By understanding and responding to the natural rhythms of your menstrual cycle, you can better manage your mental health. This can help to reduce stress and anxiety, and can also help to improve your mood.

    3. Improved Physical Health: By understanding and responding to the natural rhythms of your menstrual cycle, you can better manage your physical health. This can help to reduce menstrual cramps and other symptoms associated with PMS, as well as improve your overall physical health.

    4. Improved Relationships: By understanding and responding to the natural rhythms of your menstrual cycle, you can better manage your relationships. This can help to improve communication and understanding between you and your partner, as well as other people in your life.

    How to Get Started with Cycle Syncing

    Getting started with cycle syncing is easy! The first step is to track your cycle. You can do this by keeping a journal or using an app to track your cycle. Once you have tracked your cycle for a few months, you can start to sync your lifestyle to your cycle. Here are some tips for getting started:

    1. Know Your Cycle: The first step is to get to know your cycle and the different phases of your menstrual cycle by tracking your cycle This will help you understand how your hormones affect your energy levels, moods, and productivity. The first step is to track your menstrual cycle. This can be done by tracking your period, noting any changes in your energy levels, and noting any other physical or emotional changes that occur. There are tons of period tracking apps available, I highly recommend Flo period tracker or Clue. They have journals where you can put symptoms and feelings right in the app making it super easy.

    2. Plan Ahead: Plan ahead for each phase of your cycle. This will help you to maximize your energy and productivity.

    3. Take Breaks: Make sure to take breaks throughout your cycle. This will help you to stay energized and productive.

    4. Listen to Your Body: Listen to your body and take time to rest and recharge when needed.

    5. Practice Self-Care: Make sure to practice self-care during each phase of your cycle. This will help you to stay balanced and energized.

     

    The 4 Cycle Phases

    Menstruation Phase (Your Period)

    You are generally not fertile during this time. This is Day 1 of your cycle – when you experience bleeding that requires a pad, tampon, or cup (not spotting!).

    You may notice you start to turn inward during this week. By taking the mental and physical breaks you need, you’re less likely to feel exhausted and irritable. It’s the perfect time to examine your life and let go of the things that might not be serving you anymore.

    Stews, soups, cooked vegetables, and iron-rich foods like grass-fed meat can be super warming and nourishing during this week. Eating iron and B-vitamin-rich foods can replace nutrients lost from menstruating and support healthy energy. Limit salt, sugar, and alcohol as these can make cramps and bloating worse during your period. Take an Omega-3 supplement to reduce PMS symptoms like depression, bloating, and tender breasts. Raspberry Leaf tea can also do wonders for menstrual cramps. 

    Because your hormones drop to trigger menstruation, your energy is at its lowest at the start of your period. Honor your body with some of your favorite self-care rituals like a nap or meditation. If you’re up to exercising, stay away from the HIIT and cardio. Try yoga or Pilates instead.

    Follicular Phase (Pre-Ovulation)

    The follicular phase is the most variable phase in the cycle and determines your cycle length. The follicular phase goes from the beginning of the cycle until you ovulate. The hormone estrogen dominates this phase laying down your endometrium (lining). During this phase follicles (with eggs inside) begin to develop and mature and your body prepares for ovulation. One follicle becomes dominant ready for ovulation. The length of this phase can vary from woman to woman and from cycle to cycle. You are most fertile at the end of this phase during the days just before and including ovulation.

    During the follicular phase, your energy levels increase and you’ll feel ready to tackle life again after cleansing out toxins and excess hormones during menstruation. This is the time of your cycle you’re most likely to get out of your comfort zone, you’ll feel confident and self-assured. Use this to your advantage by trying a new workout or learning a new skill. This is also a prime time for work events and strategizing goals because your mind is in action mode.

    Liver cleansing foods like lemon, flaxseed, carrots, dandelion greens and green juices can help keep estrogen levels in a good range. Eat light and fresh (think: smoothies, salads, and lean meat!)

    If there’s a HIIT class you’ve been eyeing, book it! Now is the time that you’ll be more likely to crush intense workouts, like HIIT and heavy weights. This is because testosterone and estrogen levels are rising.
    // Try My Follicular Phase Meal Plan

    Ovulation Phase

    Ovulation is then triggered by a surge of luteinizing hormone (LH), the ovarian follicle ruptures and releases the ovum (egg) which can then be fertilized. In a 28-day cycle ovulation occurs around day 14 but varies greatly depending on cycle length and regularity.

    This time of the month you may notice you’re feeling all the high vibes so your social calendar may reflect that. You may turn into a social butterfly, so plan a girls night out or a special date night with your boo (thanks to mama nature you’ll be feeling extra frisky!). This is also the time to tackle your to-do’s and speak with others. Is there a conversation you’ve been meaning to have? Now’s the week for it. 

    Stay fresh by loading up on quinoa and cruciferous veggies like cauliflower, broccoli, and brussels sprouts. They’re rich in antioxidants that help you flush out excess estrogen. A magnesium supplement can also help keep estrogen and progesterone in balance.

    You’ll have increased stamina this week to crush those difficult workouts. You’ll also have a desire to connect with the community, so choosing something like a group spin class could really satisfy this.

    Luteal Phase (Post-Ovulation)

    The luteal phase length (the second half of your cycle after ovulation) is constant, rarely changing by more than a day or two from cycle to cycle for the same woman. The luteal phase usually lasts from 12 to 14 days but may last from 10 to 16 days. The best time to conceive is just before and during ovulation. Progesterone is the hormone that dominates this phase. If you become pregnant progesterone keeps rising and it helps to maintain your uterine lining throughout pregnancy (hence no period!)

    During your luteal phase, you may feel sleepier and slower. That is thanks to the hormone progesterone which increases during this phase. You are also less able to handle stress, so try to avoid putting too many things on your calendar. You’ll feel a desire to just rest and retreat. Don’t feel guilty about closing your calendar and saying no to social outings to spend time alone.

    Try incorporating berries in your meals, as they are loaded in bioflavonoids and vitamin C which help eliminate excess estrogen, boost progesterone production, and curb cravings. To prepare for your period and keep inflammation low, use warming spices like turmeric, ginger, and cinnamon. If you need some inspiration, check out What to eat during your luteal phase: 7 simple recipes.

    Honor what your body needs by tailoring your exercise to how you feel each day. I highly recommend trying a hot yoga class that will help your body release toxins, decrease water retention, and prepare you for a happier period.
    // Try Luteal Phase Meal Plan

     

    Cycle syncing has been super beneficial for me in my life, and I hope that it serves you. I found cycle syncing at a time in my life when I really needed it. I was able to improve my energy levels, mental health, physical health, and my relationships by understanding and responding to the natural rhythms of my menstrual cycle. I believe every woman deserves to feel empowered by the idea they can create a healthier, more balanced lifestyle by honoring their body, their cycle, and the fact that they are woman. We are truly amazing.

    xo

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  • How to dry brush: 7 easy tips to get started

    how to dry brush: 7 easy tips to get started

    Maybe you’ve heard of dry brushing, maybe you saw Gwyneth Paltrow talking about it on Goop. But did you know that it does more than just exfoliate your skin? While glowing skin is a nice perk, dry brushing actually has so many more benefits (read: a healthy period, less bloat, boosted fertility, and less cramping).

    LET’S START WITH THE LYMPH SYSTEM

    One system of the body that is particularly important to fertility detox is the lymphatic system. The lymph system, in my opinion, is one of the most overlooked systems in the body – especially for women’s health. The lymphatic system contains over 600 lymph vessels and lymph nodes throughout the body. The lymphatic system’s job is to deliver nourishment to the cells while draining waste such as damaged cells and bacteria from all parts of the body.

    LYMPH CONGESTION
    Now, here is the thing- the lymph system does not have a central pump! The lymph is moved along as we breathe and move. With our modern sedentary lifestyles, the lymph system can quickly become stagnant and congested, leading to excess waste in the body, which overwhelms the liver, weakening the immune system.

     

    lymphatic drainage + the female reproductive system

    The reproductive organs also drain waste to the lymph system. The fallopian tubes and ovaries drain into the para-aortic lymph nodes, and the uterus + vagina drain into the superficial inguinal lymph nodes and internal iliac nodes. The breasts drain into the axillary lymph nodes. When we body brush, we can easily access the inguinal nodes (inner thighs) and the axillary (underarms). However, body brushing encourages general lymph movement, even to those areas we cannot reach!

    Image borrowed from http://www.cancerhelp.org

    THE MENSTRUAL CYCLE
    At the start of the menstrual cycle, lymph drainage increases. The lymphatic system eliminates much of the reproductive waste. If the lymph is stagnant or congested, the menstrual blood flow may become painful, irregular, or overly heavy. Congestion in the reproductive lymph system can lead to breast tenderness, bloating, skin breakouts, digestive issues, bloating, headaches, and an increased tendency to make mucus. The monthly cycle is a good time for women to assess how well their lymph system is working. If these symptoms occur around menstruation, your lymph system may need some TLC.

    SIGNS OF LYMPHATIC CONGESTION IN WOMEN
    • Cellulite
    • Cellulite around the under arms and thighs
    • Cramps
    • Edema/bloating
    • Excess belly fat
    • Fibrocystic breasts
    • Irregular bleeding
    • Joint pain
    • Ovarian cysts
    • PCOS
    • Swollen glands
    • Uterine fibroids

    STRATEGIES TO DECONGEST THE LYMPH SYSTEM
    • Deep abdominal breathing
    • Yoga and movement
    • Contrast showering (alternating warm and cold)
    • Swedish or lymphatic massage
    • Echinacea or dandelion (the leaf) teas
    • Warm water sipped throughout the day
    • Grapefruit, cypress, or rosemary essential oil


    how to dry brush: 7 easy tips

    Dry body brush every morning before your daily shower using a natural plant bristle brush (do not buy a cheap synthetic brush, they are too scratchy). I suggest ones made from coconut husks or agave, commonly called sisal bristle. Look for one that is safe for delicate skin.

    + Brush your skin while it is dry in light upward motions (do not scrub or be aggressive, light brushing is all it takes to move the lymph. Scrubbing moves blood!).

    + Brush proximal (closest) to distal (farthest).

    + Massage the neck: I do not suggest using a brush on the neck, so gently massage each side of the neck.

    + Brush the arms: Start closest to the armpit and work distally down the arm toward your hands (pay special attention to the underarms). If the brush is too scratch around delicate areas, massage with your hands.

    + Brush the abdomen: Start at your lower belly just above the pubic bone and brush in the clockwise direction moving inward towards the belly button.

    + Brush the legs: Start at the inner thigh and work distally down the leg toward the feet (pay special attention to the inner thigh and behind the knees).

    + Brush the feet: Brush the bottom of your fee

    So do you think you’ll give dry brushing a try? I’ve linked my favorite dry brushes below for you if you want a recommendation! Let me know if you try it!


    * splurge *

    What I love:

    + the natural bristles

    + the luxurious marble base (comes in different colors too!)

    + easy to grip (allbeit, a bit heavy)

    + retails for $129 on goop or saks

    * save *

    What I love: 

    + affordable (currently $6 on the zon!)

    + eco-friendly (handle is made of bamboo)

    + vegan (the bristles are synthetic)

    xo

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  • Stress and Hormone Imbalance

    how stress affects your hormones

    stress and hormone balance yoga

    Cortisol, Stress, Hormones...Oh My!

    So what is stress anyway? The Miriam Webster dictionary defines stress as “a physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation.”

    So, as you probably guessed, the answer to the question “Is stress a big deal?” is “Yes” – IF you care about your health.

    Here’s what happens in your body…

    We will all suffer from high states of stress at some point in our lives, and in today’s busy society we are involved in regular stressful life situations, along with frequent and exhausting training schedules. This stress is a burden on the body, and if the stress becomes chronically elevated and prolonged, we can end up massively fatigued and run down. What we don’t always realize is the potential damage this is doing on the inside of our bodies and how it affects our health and performance.

    At the time of a stressful event, the hypothalamus sends a nerve impulse directly to your adrenals, which causes them to secrete adrenaline. Adrenaline is the reason for the heightened state you feel after the
    event, it results in high blood pressure, respiration and heart rate. The body also releases glucose during this stressful time. 

    This causes the release of the corticotrophin releasing hormone (CRH) – which tells the pituitary to release –the adrenocorticotropic hormone (ACTH) – which tells the adrenals to produce cortisol. One-off releases of cortisol can be a good thing for the body, as they help regulate immune function, repair tendons/ligaments and may even accelerate fat loss. The problems occur when cortisol is elevated for prolonged periods of time. It is chronic, low level stress that never quite goes away that leads to physical problems.

    Here’s the risk…
    The long-term activation of the stress-response system – and the subsequent overexposure to cortisol and other stress hormones – can disrupt almost all your body’s processes.

    This puts you at increased risk of numerous health problems, including:
    • Anxiety
    • Depression
    • Digestive problems
    • Heart disease
    • Sleep problems
    • Weight gain
    • Memory and concentration impairment

    Other negative effects of chronic stress include:

    • + nutrient deficiencies as a result of decreased nutrient absorption
    • + reduced gut flora (the ‘good’ bacteria)
    • + increased levels of cortisol (which can inhibit weight loss)
    • + lowering metabolism and increasing fat storage
    • + increased oxidative stress (which causes premature aging)

    The resulting hormonal imbalances (involving cortisol and insulin, in particular) and chronic low-grade inflammation can set the stage for the development of heart disease, type 2 diabetes, some forms of cancer, and other chronic diseases.

    Chronic stress can also make you more susceptible to colds, flus and other infections.

    And physical stress disrupts physiological homeostasis in a number of ways (including the hormonal and inflammatory pathways) that may affect your energy level in an adverse way.

    The effects of stress can also affect your state of mind, impairing your working memory and your ability to control your impulses. It also increases the risk of anxiety and depression. In addition, unbridled stress can sap your energy and undermine your motivation and resolve to make or stick with healthy lifestyle changes.

    In fact, research from the University of California, San Francisco, found that people who reported higher levels of stress had a greater drive to eat, including disinhibited eating, binge eating, hunger, more ineffective attempts to control their eating, all of which can promote weight gain.

    Source: Dr. David Katz, Author, Disease-Proof

    The causes of stress are endless, especially in this modern, fast-paced society we live in. I think oftentimes we minimize the amount of stress we’re under because we aren’t even fully conscious of it. I’ve been guilty of this myself.

    We’re going to cover some ideas to help reduce stress but the first thing I’d like to address is probably the most important thing you can do starting today. It’s simple, you already do it everyday – but once you do more of it and do it consistently, you’re likely to notice a huge difference in how you feel. So what’s the solution? Get more sleep!

    How is getting enough sleep going to help with stress? You may be surprised.

    If you’re saying “But I can’t, I have way too much to do!” you should know that insufficient sleep decreases productivity, so by getting enough sleep, you can actually get more done in less time AND feel better while you’re doing it.

    Here’s an all too common scenario:
    You get to bed too late and when it’s time to wake up, your alarm goes off and you’re still tired and hit the snooze button one too many times. Now you’re running late. There’s no time for a decent breakfast, much less, time for packing a healthy lunch to take with you. You leave the house hungry and tired and arrive at work. The only ‘food’ available is whizzing through a drive through, something in a vending machine, the donuts someone else brought into the office or worse, you just have time to grab some coffee.

    Now, you’re dragging all day with low energy because this is not the first night this week you haven’t had enough sleep. Somewhere between 2:00 and 3:00pm you’re ready to crash, so you grab the closest thing you can find with sugar to keep you going a while longer. And, you may grab another cup of coffee. You leave work way too tired to stop at the gym to exercise or have the incentive to go for a walk when you get home. You grab a quick, highly processed snack to get you through until dinner.

    If this pattern is repeated often enough over the course of weeks or months, you can imagine where this leads you. Many of us are operating this way on a regular basis.

    It’s stressful and it’s wreaking havoc on us in every possible way. It may have started as a result of a particular event or short-term project, but then became a habit. However, the more we become aware of the things we do that have us on the road to depleting our health, the easier it is to make a change.

    What if you did this instead…
    You get 7-9 hours of sleep and sleep straight through. You wake up rested, refreshed and ready to take on the day. You hop out of bed, drink your water, have a healthy breakfast, arrive at work on time relaxed and feeling productive. You have a balanced, healthy lunch that gives you sustained energy for the rest of the afternoon. No mid-afternoon crash. No snacks or coffee are needed nor craved. You’ve either worked out before you got to work or you have energy to work out after. You go home and are happy to make a balanced, healthy dinner and enjoy time with your family. You still feel good. You get to bed by 10:00 or at the latest 11:00 p.m. so you get in your amount of needed sleep.

    Now, THAT’S a great day!

    Do you see how the way you wake up each morning affects your entire day? It all starts with how rested you are when you wake up and that depends on the amount and quality of sleep you get. When we are fully rested, it also allows us to handle stress better. Adequate sleep helps us recover from stress too. When we’re asleep, our bodies have a chance to rest, repair, detox and recover.

    What to do…

    + Eat little and often

    It is important for those suffering from elevated stress levels to eat regularly with consistent meal timings throughout the day. The meals should be nutritionally balanced with adequate protein, fats and carbs. Avoid sugary foods, caffeine and alcohol, which can all have a big effect on blood glucose levels.

    + Don’t skip meals

    Fasting should never be used by those under a lot of stress as it will call on the adrenals to produce glucocorticoids to maintain a level of blood glucose, thus resulting in further overuse of the adrenals. Basically, don’t skip breakfast or go extra long periods without food.

    + Eat your carbs

    Carbohydrates are the body’s preferred source of energy usage, and this becomes more apparent during times of stress. To help provide the energy to support recovery from the stress, you should be following a high carbohydrate diet.

    + Manage your lifestyle

    Look at the areas of your life that are causing you stress. What are some ways you can reduce it?

    For example: Look at your calendar and see what you have going on each day in the coming month. If you (and your spouse and/or kids) are completely overbooked, is there a solution?

    Don’t let your schedule run YOU – decide how YOU can run your schedule. It may mean making some changes or adjustments, and possibly eliminating some commitments.

    SOME TIPS //
    Exercise regularly (low to moderate activity like yoga, stretching, walking)
    Get some sun daily
    Reduce caffeine, alcohol, sugar and nicotine
    Get enough sleep
    Introduce relaxing techniques (meditation, deep breathing)
    Do things you enjoy
    Listen to music you like
    Laugh a lot
    Have plenty of sex

    I hope this was helpful. I’m truly so devoted to the topic of stress and sleep that I could talk about it for days. Keep an eye out for more blogs posts on this topic in the future!

     

    xo

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  • How food affects your mood

    HOW FOOD AFFECTS YOUR MOOD

    How food affects your mood 

    Food is referred to as being the best mood elevator. Food is one single thing, which each and every human loves, their cravings may differ but they do love it regardless of anything. When you feel totally insane in the morning just from getting up, what helps you to bring back your sanity? Yes, it’s the divine Coffee. 

    women’s weight loss coach, healthy food

    When you feel down after having a bad day what helps you to feel revitalized? Chocolate ice-cream will definitely do the trick. So food has the capability to uplift your mood and soul. Some of the foods that can help with boosting your mood are discussed below.

    •  If you feel extremely tired all the time despite of getting enough sleep, the reason might be the lack of iron in your diet. To get rid of this nutritional deficiency and get back to fresh and lively life, you can add animal protein such as meat, lean beef, lamb, turkey, fish, shrimps or other seafood to your diet. When you skip animal protein, add some food high in vitamin C such as tomatoes, melon, berries, and green leafy vegetables to your diet to get enough iron. As, getting enough iron will help you get back on your feet with an elevated mood.
    •  If you’re feeling stressed out, the one food that can help to boost your mood without you getting the extra-pounds is a healthy nutritious smoothie. So shake it up and leave the stress zone. You can add your favorite fruits, some nutritious superfoods and give it a twist with a punch of some nuts, then blend it till its smooth and drink up to let it soothe away all your stress.
    •  If you feel cranky or irritable because you couldn’t get enough sleep due to insomnia, caffeine might be the reason for this lack of sleep. Try to cut it out of your life by taking decaffeinated coffee and drinks. It will help you to sleep well and put you back to your refreshed normal mood.
    •  When you feel depressed, eating more fish might help you to get rid of it. As the fish contains omega-3 fatty acids which have been proven to alleviate the symptoms of depression through many researches. Eating fish twice a week can help to such the depression out of your life. So load up your plate with some fish and get rid of that soul-eating depression.
    •  If you want to get a good night’s sleep, alcohol is a very bad idea for that. You can have a cup of chamomile tea that calms your nerves or you could add some honey to a cup of warm milk to give you a soothing effect.

    These foods can help solve different issues related to your mood and boost it for you to spend a happy-go-lucky life.

    Why is it important

    to eat foods that

    have serotonin?

    Serotonin is a compound present in the platelets which acts as a neurotransmitter. Commonly referred to as the “happiness compound”; serotonin helps to keep you in a positive mood. The outburst of depression these days is interlinked to the low levels of serotonin. Anti-depressants are prescribed by the doctors to treat its low level but these have side effects such as low libido and decreased level of energy. So, if you are looking for an alternative to treat your depression, look no further, this e-book will give you a list of foods that you can add to your diet in order to raise the level of your serotonin naturally to get back into your positive attitude. The nutrients found in these foods alter the chemical activity of the brain and help to maintain mental health. Vitamin B, complex carbohydrates, and omega-3 fats are the group of food that helps to reduce the symptoms of depression by increasing the amount of circulating neurotransmitters (Serotonin) in the brain. The list of foods containing these nutrients is as follows.

    •  Pineapple
    •  Banana
    •  Kiwi
    •  Plums
    •  Tomatoes
    •  Walnuts
    •  Hickory nuts

    By incorporating this list of foods in your daily intake of food can help you to leave your depression behind and start your life with a new wave of optimism.

    Xo,

    Rachel

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  • Struggling to get motivated? Read my top tips…

    4 BEST WAYS TO GET MOTIVATION

    A simple guide to trigger your motivation!

    One day we feel like we are on top of the world, and the motivation keeps coming. Other days we might find it impossible to motivate ourselves and feel trapped in a spinning wheel.

    Motivation is a tricky and powerful thing. And if we learn how to master it – It can bring so many beautiful things with it.

    In this motivation booster, you will find four ways to trigger your motivation in everyday life.

    Weight loss motivation

    What Is Motivation?

    We can say that motivation is the driving force behind the actions and your general willingness to do something.

    For example, you want some fresh air which drives you to go outside. Or you feel thirsty, which makes you reach out for a bottle of water.

    Let’s now say you have a goal to lose 10kg/22lbs or run half a marathon. You need more than just the desire to do this. It would help if you had something that causes you to act and start, which will keep you working even when you face obstacles.

    So, this is where we need to trigger our motivation.


    The Four Best Ways to Get & Stay Motivated

    A curious thing about motivation is that it often comes after you start taking action. So, not before, which many of us probably would prefer.

    It is why we can’t just sit around and wait for motivation to come to knock on the door because motivation is often the result of action and not its cause.

    That’s why scheduling your motivation is one of the best triggers.

    #01 Schedule Your Motivation

    Scheduling is what the professionals do. For example, they plan and schedule when and how to prepare for an upcoming race or match.

    You give your goals a time and a place to live by making a schedule. And it’s much more likely that you follow through.

    For example, if you want to eat more vegetables but don’t feel motivated to buy and cook vegetables, a simple schedule will help.

    1. Mark a day where you look up new recipes with vegetables.

    2. Mark the days you need to shop for vegetables.

    3. Mark the days where you want to include vegetables in your meals.

    4. Hang the schedule on your fridge or where you quickly see it

    Now you don’t have to wait for motivation to strike. You have the motivation in front of you, so there is a much greater chance you follow the schedule.

    Meal plan postpartum

    #02 Start Your Motivation With A Ritual

    A great way to start your motivation is to make a start-ritual. This ritual has to be so easy that you can’t say no to it. Meaning you shouldn’t need to be already motivated to start your ritual. It has to be so easy that you can do it at any time without problems.

    For example, if you want to join a yoga class, your start-ritual could be preparing your yoga mat and clothes. Or, if you’re going to go for a power walk, your start-ritual could be filling your bottle with water.

    Both of these rituals are so easy to do, you can’t say no.

    You know now that motivation typically comes after starting. Therefore, your motivation ritual needs to be amazingly easy to begin. And once you have done your start-ritual, you will find it easier to sign up and drive to the gym to join that yoga class.

    #03 Call Your Goal-Buddy

    Some things are just more manageable when you are two.

    When we have someone who believes in us and supports us, goals can be easier to achieve.

    Find yourself a goal-buddy that has the same goal as you. Together you can set up days where you, for example, meditate together if your goal is to improve your memory and concentration. Maybe you arrange dinner dates where you share information and try out new recipes rich in protein because your goal is to enhance your knowledge about protein.

    Having a goal-buddy keeps you accountable to your goals because they can encourage you during the process. And also, when you have someone that counts on you to meet them at 06.00 am in the gym, you are more likely to pack your training bag and go.

    Workout partners

       #04

    Set A Reward

    We all like rewards, and it is part of our nature to feel good after achieving something. And if we get a reward for doing it – well, then even better.

    You can trigger your motivation by offering yourself a reward if you finish your task or goal. The prize can be anything, as long as you enjoy it and look forward to it.

    Suppose your goal is to eat vegetables, but you find them very boring to eat. Then you can tell yourself:

    “If I eat a portion of veggies for dinner two nights in a row, I will reward myself with one episode of my favorite series.”

    Or your goal is to start running, but you always find excuses not to do it. Then you can tell yourself. “If I run today after work, I will go check out that new exhibition downtown on Friday.”

    The reward itself is not the most crucial part here; it is what thinking of the reward does to your body.

    “I want to go to the cinema and see that new movie, so I will make myself a healthy breakfast at home for the next four days instead of buying it at the gas station.”

    Thinking of the reward triggers your body to act, which starts your motivation.

     🌟 A Final Boost 🌟

    In the book The War of Art, the author Steven Pressfield writes,

    “At some point, the pain of not doing it becomes greater than the pain of doing it.”

    It is easier to take action and feel awkward in the yoga class than to keep sitting feeling bad about yourself in front of the TV.

    And it is easier to feel strange while eating your homemade vegetable soap at work than to feel disappointed while stepping on your weight scale.

    So, don’t think “I do it tomorrow” instead think ” Finish-out today and quit tomorrow”

    (But of course you don’t quit tomorrow, because tomorrow you will think about the same line again).


    References

    1. https://books.google.es/books?hl=es&lr=&id=SQMKAAAAQBAJ&oi=fn d&pg=PR6&dq=Nevid+JS.+Psychology:+Concepts+and+Applications. +Belmont,+CA:+Wadsworth+Cengage+Learning%3B+2013&ots=eKso aEx1hK&sig=NEtzA-Ug2d3-0a03z7wWFvuiyTw#v=onepage&q&f=fals e Nevid JS. Psychology: Concepts and Applications

    2. Motivational intensity modulates the effects of positive emotions on set-shifting after controlling physiological arousal. Ya Zhou, Angela F. Y. Siu https://onlinelibrary.wiley.com/doi/10.1111/sjop.12247

    3. Get Motivated!: Daily Psych-ups. KL Farley, SM Curry https://books.google.es/books?hl=es&lr=&id=GAxMCy7BKz0C&oi=fnd &pg=PA10&dq=get+motivated&ots=kN4vWn0LlT&sig=qnw7xhwlu-T_g _6n37PhQ0Mru34#v=onepage&q=get%20motivated&f=false

    4. Building a Practically Useful Theory of Goal Setting and Task Motivation A 35-Year Odyssey. Edwin A. Gary P. Latham https://pubmed.ncbi.nlm.nih.gov/12237980/

    5. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. R R Wing, R W Jeffery https://pubmed.ncbi.nlm.nih.gov/10028217/

    6. A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. E L Deci, R Koestner, R M Ryan https://pubmed.ncbi.nlm.nih.gov/10589297/

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