Happy fall! It’s hard to believe we are in fall already. This is my favorite season, so I enjoy the beauty of the season
Let’s get fired up this month and get ready to make some SIGNIFICANT progress on our goals. Are you with me?
I have a very simple mindset idea for you today. It can make the difference between feeling overwhelmed vs. at-ease when it comes to building healthy new habits.
What if instead of trying to toss your old, not-so-great habits (i.e., snacking on candy during the afternoon, grabbing that bagel for breakfast, etc.) or completely overhaul your lifestyle, you focused on UPGRADING your existing habits?
By that I mean, trade “up” in your choices.
This shift in your thinking – and your actions! – makes change a lot easier. That’s because you aren’t trying to “undo” something.
Rather than feeling deprived, it will feel like you’re treating yourself (because you are – and your body will appreciate it!).
Here are some examples of what I’m talking about.
- If you normally eat a muffin for breakfast, upgrade it to a sprouted-grain bread topped with almond butter and natural strawberry preserves.
- If you scroll social media during work or lunch breaks, you could upgrade that by heading outside to take a walk instead.
- A cookie can be upgraded for a cup of your favorite fruit.
- Try a grass-fed beef burger instead of hitting the drive-through.
- A sandwich at lunch can become a chopped salad (seriously, have you ever had a chopped salad? Deliciousness in every bite.).
Your assignment: think of at least one habit you’d like to upgrade (get more exercise, eat more veggies, etc.). Then, think about your current actions and what you’re going to “upgrade’ it to going forward.
What’s ONE upgrade you’re going to commit to during the coming month of October?
Just hit the reply button and let me know what one habit you are upgrading in October.
Pumpkin Spice Creamer
- 2 cups (480ml) unsweetened cashew milk
- 1/4 cup (60g) pumpkin purée
- 1.5 tsp pumpkin pie spice
- 1 tsp vanilla
- 1 tbsp maple syrup
Add all of the ingredients to a saucepan, stirring to combine. Whisk over low heat until heated through. Transfer the mixture to a glass bowl and let cool either on the counter or in the refrigerator. Whisk the mixture to reincorporate the spices. Pour the mixture into a glass jar and cover. Refrigerate until ready to use.
To your radiant health, with love
Have you ever wondered what happens to your body when you are stressed? I was previously talking about stress and aging. Let’s explore all the negative effects stress has on our bodies.
When you learn exactly how your body responds to stress, it can be a HUGE “a-ha” moment.
It helps you understand what you can do to calm your body, so you feel instantly more balanced and more in control – and why that’s so important!
It’s tempting to think we can power through stress, but over time it takes a real toll.
Here are just some of the ways stress change your body:
You can gain weight in the form of body fat. Having chronically high levels of the stress hormone cortisol can 1) make you hungry and 2) increase fat storage. That can contribute to weight gain and the buildup of fatty tissues.
It can make it hard to sleep. Besides the fact that being stressed can keep you awake at night, when your cortisol levels are out of whack, it can make your body want to stay up at night and sleep during the day (which causes an even bigger hormonal disruption, affecting your hunger hormones).
You can feel aches, pains, and headaches. When you’re stressed, your muscles tighten up. Over time, this can cause things like migraines and low-back pain – and even set the stage for injury!
It can hurt your heart. Repeatedly high stress hormone levels, elevated heart rate and blood pressure can increase the risk for hypertension, heart attack or stroke.
Your immune system takes a big hit. Over time, communication between your body’s stress response centers and your immune system becomes disrupted. This has been linked to the development of chronic fatigue, depression, immune disorders, diabetes, and obesity.
It’s bad for your gut.It disrupts the workings of your digestive system – not just from the extra hormones floating around your body, but also by impacting your appetite. This can lead to acid reflux, bloating, nausea, pain, and even diarrhea or constipation.
Even your sex life can take a dive. Stress can dampen libido.
This is why it’s SO IMPORTANT to make time destress.
Your body is wired to handle short-term stress to get out of a jam. But it’s not set up to handle being “go-go-go” 24/7!
Here are some things you can do to destress yourself:
- Exercise regularly! Study after study shows how exercise can increase your body’s “feel-good” hormones and help reduce the stress-causing hormones.
- Create a daily positivity practice,reading or watching inspirational books and videos. This helps create a positive, resilient mindset.
- Engage in hobbies or pastimes that make you feel good. This can include anything from cooking and crafting to making music or rebuilding cars.
- Volunteer or help someone. Your body will release feel good hormones (oxytocin and endorphins) so you aren’t just helping others – you also are helping yourself!
It’s pretty incredible how a small six-letter word can do so much damage to your body.
I hope you found this email helpful and now have a few ideas to help you take control!
Do something fun today,
- 1 tsp green tea
- 1 tsp dried lavender blossoms (or lavender tea)
- 1 tsp dried chamomile blossoms (or chamomile tea)
- 3-4 cups water (heat till barely a boil)
- 1 tsp honey or 1-2 drops Stevia (optional)
Place your herbs/teas in a teapot, French press, or large mason jar. Add hot water, stir, and let steep for at least 5 minutes. Strain, pour into cups, add optional honey, and enjoy!
If you’re not into whipping up your own tea blend, you also can try one of the stress-busting tea blends on your grocery shelf. There are tons out there – whenever possible try for loose-leaf organic blends.
Remember: One of the best ways to combat stress is by taking care of yourself. A healthy, strong, and fit body is a resilient body. We are here to help!
So many exciting things are happening in our Sisterhood aka our amazing Facebook group. If you struggle with weight (according to my market research 80% of the participants does) I am inviting you to join us.
Here is the link to join https://www.facebook.com/groups/499316053867660/
To your radiant health, with love
As we enter the autumn season and the holidays approach, those of us who are conscious of our waist lines realize the delicious dangers that await, and may even start to plan our New Year’s resolution to shed the holiday pounds. However, for many people, the weight we gain on our minds rather than our mid-sections is of much greater concern. Family stress, financial difficulty, and seasonal depression can make this time of the year especially difficult.
One possible way to combat this “emotional obesity” is to go on a mental diet and feed yourself with positive thoughts and emotions. A very powerful emotion is that of gratitude. While it may sound naive or idealistic to be “thankful for what you have,” being thankful and appreciative of the good, satisfying things in your life can improve your overall health. Your focus shifts from problems and shortcomings, thereby relieving stress. It is a well established medical fact that increased negative stress can lead to mental, emotional, and physical difficulties or illness, so any reduction in such stress can be beneficial.
Here are a few tips to cultivate that “attitude of gratitude” in your daily life:
Adjust unreasonable expectations. A good deal of stress comes from people and circumstances not fulfilling our expectations. While it is good to have standards, having unreasonable or impossible standards only will set you up for disappointment. By setting reasonable goals, you will have plenty of opportunities to be thankful.
Choose to be thankful. Whether we like it or not, gratitude is a choice. There is an old axiom which states that while we cannot control our circumstances, we can control our response to circumstances. When faced with a difficulty, we can choose to sink ourselves into bitterness and frustration, our we can choose to shift our focus to the positive aspects of the situation or other areas of our lives. Decide today to no longer let circumstances dictate how you react.
Appreciate the little things. Too often we take for granted those daily blessings. Whether it is a nice home, delicious meal, steady employment, or loving family, it is easy to forget to appreciate such things. We encounter these things every day, and so every day we have one or more chances to be thankful. Try to build up a habit of showing gratitude for ALL that you have, not just the big stuff.
Slay the green-eyed monster. It is tough to be thankful for what we have when all we can think about is what others have. Envy and jealousy for the personal or material success of others impairs our vision to the point where we cannot see all the good around us. Too much time is spent worrying about what we think we should have or what we believe we deserve, when we can instead be grateful for what we actually do have.
The power of gratitude lies in its ability to free you from oppressive thoughts and actions. When you are grateful for what you have or receive, your focus shifts and you are immediately free of disappointment, envy, and frustration. You will obtain a sense of fulfillment because you have something that gives your life value and meaning. Such positive feelings not only generate a wonderful outlook, they also cause a reduction in stress that can lead to better overall health and well-being. By loading up on a daily thanks-giving meal, you can be healthier in body and mind!
Start a gratitude journal! Every day for the next 30 days, write down three things that you are thankful or grateful for. Try to write three different ones every day. Then, at the end of the 30 days, review your journal so you can fully appreciate all that you have in life!
Feeling Trapped by Food Cravings? Get the Facts and Break Free
You’re stuck with no escape. You feel powerless to fight back and can’t imagine a way out. Sound like a bad dream? It might be if you feel trapped by food cravings every day. But you don’t have to be a prisoner in your own body. Get the facts and learn more about managing your food cravings.
Carbs Are Often Misused as Coping Methods
Carbohydrate consumption increases the release of a chemical called serotonin in the brain. Serotonin is involved with body regulation activities like falling asleep, pain management, and controlling moods according to this article from Medical News Today. Imagine the last time you felt really frightened or stressed out. Did you feel some pain, have trouble sleeping, and have a lot of emotions to deal with? Most likely you did. It’s easy to see how a person can get caught up in a cycle of eating to feel better. That’s literally the chemical process that’s taking place in your brain.
A little emotional eating once in a great while is a fairly common human experience. But if eating is your main method of dealing with emotional upset, then food cravings can trap you in a destructive pattern. Get familiar with a few healthy methods of handling stress, pain, and sleep problems. Try taking a quick walk, doing a little deep breathing, or listening to a little bit of your favorite music. Once you separate those activities from food, you’ll find that your cravings aren’t overpowering anymore.
Food Cravings Don’t Happen in a Vacuum
Do you know what makes you crave certain foods more often? Do you crave the same kinds of food at the same time every day? If you use a food diary, you’ll know the answers to these questions. Food diaries can help you understand what’s happen when you eat and all the times you’re thinking about eating.
You may or may not be surprised to learn the most common circumstances around your strongest cravings. Awareness gives you power to decide how to handle a craving before it happens. When you can see the triggers setting up, you can be proactive about managing them instead of always trying to fight them off.
Forbidden Foods Are the Most Irresistible
What happens when you try your hardest NOT to think about a piece of chocolate? It’s the first thing to pop into your mind. And if you’ve been told you can’t have it at all? Even worse. If you have a food intolerance or great difficulty controlling your eating behaviors, you have no choice but to stay away from certain foods. But if you can manage a small indulgence now and then, it’s less of a struggle to answer some cravings now and then.
If you love chocolate and always seem to have a craving at the same time of da, try chocolate covered soy nuts. The chocolate layer is fairly thin and soy nuts are great for you. Want something salty? Try about 6-7 reduced-sodium whole grain crackers. Salt is an acquired taste, and after a while the reduced level of sodium will seem normal to your taste buds. For even better management, use a small cup with proportions clearly measured. Or make sure you have to ask your coworker for your one Hershey’s kiss instead of having them at your desk at work.
Learn More, Manage Food Cravings Better
When you understand your food cravings, it’s easier to live with them. You can respond in creative ways that balance enjoyment and good health. While it may seem like an uphill battle at first, you can make realistic changes over time. In the end, you can break free from the power of food cravings.