I know this may come as a surprise, but I have only recently started integrating tea into my daily life. I would honestly forget about tea whenever I purchased it or had some in the pantry. I had received multiple tea samplers throughout my life but it wouldn’t cross my mind to make a cup until I started spending time with frequent tea drinkers and I was able to observe their natural tea drinking patterns.
I would have a cup here or there growing up; my mom was a religious tea drinker so I recall several times asking her to make me a cup. Every steaming glorious cup of heart warming tea made me ask myself why didn’t I incorporate tea into my life more often.
Well lovelies, I started listening to myself and enjoying tea daily! I am a huge fan of the comfort any hot beverage or soup brings, and the tremendous amount of flavors available always keeps me interested. I am now proud to say I am a mildly seasoned tea drinker, (I am no connoisseur, I may still leave all of my tea bags in the water for far too long according to some tea drinkers, but hey, it still tastes delicious to me!!)
AND there are many good reasons that people have been drinking tea for centuries. Some perfect times to enjoy tea include:
- In place of your morning coffee
- When you have an upset stomach
- When you need the emotional comfort of a hug but your best friend is across the country
- When you are stressed, anxious, or sad
- When you are thirsty for something warm and stimulating without the side effect of, lets say, coffee
And literally, there is a tea flavor for any situation. I have recently been enjoying these 5 heart warming teas pretty often.
Matcha is fantastic in the morning as a replacement for coffee. This particular type of tea is a species of green tea hailing from Japan, but is a bright green powder instead of a dried leaf. This bright green powder contains fiber, chlorophyll, antioxidants and is nutrient rich. The taste of Matcha resembles that of a typical green tea, but is slightly more vegetal. This tea has caffeine in it, but is lacking the chemical components that cause the negative side effects found from ingesting too much caffeine.
This is my go to whenever I think I may be starting to get sick. The power couple that is ginger and tumeric provides a kick of antioxidants and both are known for their anti-inflammatory properties. They also taste surprisingly delicious together. The ginger is not modest, so if you are prone to indigestion or acid reflux, this may not be the best tea for you.
The amount of varieties of green tea available is quite mind boggling. When paired with mint, or fruit, or just alone, green tea is a soul-warming, refreshing palate cleanser. Subtly caffeinated, I usually enjoy this tea only in the morning.
MY FAVE YOU GUYS. I am literally drinking a cup right now. Which is so strange because I really don’t enjoy mint things. Like it blows my mind people eat mint and chocolate together. But when it comes to peppermint tea, say no more. It ALWAYS makes my stomach feel better if it is upset, and it provides a jolt of vibrancy without caffeine. And it makes your breath smell amazing.
This is a tea I have just recently come around to. Cinnamon is a really potent smell, so I have to be careful with how often I drink this as it can be overwhelming for me. I usually enjoy cinnamon tea when it is cold outside and I need a little pick me-up while trying to get some work done. Cinnamon tea usually contains black tea also, which does have caffeine in it, so be cautious drinking near bedtime.
Still unsure? Check out this paper on tea and the effect it has on our bodies.
But really, I truly believe there is a tea out there for everyone. One type I used to enjoy a lot when I was younger is Chai Tea. Chai has cinnamon, cloves and anise in it, so think more along the lines of a delicious fall candle. When mixed with coconut milk and honey, this becomes an amazing treat.
And, if you are feeling really experimental and none of the teas above sound delicious to you, you can always try out a sampler of tea to find the perfect tea for you, like this one. OR pull out the google machine and look up your local tea house. Serving and enjoying tea is a craft and an art form, and the people out their that are knowledgeable on it are usually really interesting to have a conversation with. They often perform free tastings of tea that is brewed properly, so you can ask a real tea master where to start.
So there you have it. Did I convince you to board the tea train? Let me know what your thoughts are, or if you have any favorite teas you think I should try.
I was talking to a friend the other day about carb cycling for women, specifically regarding the luteal phase and the best workouts to do while in the luteal phase versus the remainder of the month. She asked me to elaborate, as this was something she had never heard before. She was aware of the 28 day cycle that women experience with their menstrual cycles, but had no idea there were phases inside the 28 day cycle.
For a monthly process that happens internally, it seems a little curious that we as women don’t know as much about our menstrual cycles, but not surprising based on the negative attribution society gives our periods. I hope to elaborate and explain the phases so you can learn the benefits, hormonally, mentally, and physically below.
I am going to take a second and shed a little shade on the patriarchy for not allowing women to feel positive curiosity towards their menstrual cycle. It is often still considered a “gross” or “unattractive” to even discuss menstrual cycles. I am here to declare that now, and in the new year, we will be moving forward in our society and eliminating the taboo regarding our periods.
They happen, and often, and health issues can occur, SO WE ARE GOING TO DISCUSS THEM.
The Phases of the Menstrual Cycle:
1) Menstrual or Bleeding Phase:
Day 1 of bleeding is considered day 1 of your cycle. Typically, a woman’s cycle is around 28 days long. This can vary women to women though.
The menstrual phase can be the most exhausting part of your month, as your body is on overdrive working to shed the inner lining of your uterus. This is the discharge and blood flow we experience during our period. Often menstrual cramps occur as the uterine and your abdomen contracts and releases to help facilitate the passing of the blood and discharge. These cramps can be experienced before the menstrual phase, too, as the uterus prepares for the shedding. More on that below.
Because this phase tends to consume a lot of our energy, we subconsciously move towards introspection and time alone to restore and nourish our mental and physical health. This is not to say a women NEEDS to stay inside and restore during her bleeding phase; I know most women do not have the opportunity to do so. Our body is signaling us to rest, however.
If you are looking for exercise activities that may be best for you during this phase, think gentle but brisk. VInyasa yoga or power walks can be restorative, and there is science behind using exercising as a way to eliminate cramps. This can also be beneficial and balancing to our mood during this phase (and all phases, really.)
2) Follicular Phase:
This phase overlaps with the Bleeding phase. Follicular phase initiates on day one but continues through until day thirteen. During this phase, the pituitary gland promotes egg growth by releasing FSH (Follicle Stimulating Hormone) to your ovaries. In the ovary, the egg growth continues while inside a follicle. The follicle must be strong enough and ready to release the egg, a process that takes thirteen days, hence the thirteen days of this cycle. Blood vessels and other soft tissue are now growing in the uterus due to more hormone secretion caused by the follicle. LH or “Luteinizing Hormone” is also produced at this time. LH basically tells the uterus to start thickening its lining that was once shed during the Menstrual/Bleeding phase.
The female body is naturally more insulin-sensitive in the follicular phase when estrogen levels are highest and progesterone levels are at their lowest. This means the body tolerates carbohydrates in these two weeks better than the rest of the time.
Since insulin sensitivity is at its highest in the first two weeks of the menstrual cycle, and carb intake is free to be at its highest because we tolerate them best, exercise can be more aerobic (long, moderate heart-rate-elevating cardio exercises). It is at this time that you can do your best high performance cardio training. Here you can challenge yourself with longer-term exercises that may be more “stressful” for your body, like long bike rides, tabata sprints, night-long dance sessions, and the like. It is at this time in your cycle that your body can handle the most aerobic stress.
3) Ovulatory Phase:
On the 14th day, the pituitary gland releases enough hormones to encourage the egg to be released. The egg is then ushered through the fallopian tubes via cilia found in the fimbria.
Hormone levels, specifically estrogen and testosterone, are peaking during this time. This can result in higher confidence and libido, a natural process of our body to externally guide us towards finding a partner to reproduce.
4) Luteal Phase:
The luteal phase begins on the 15th and lasts until the end of the cycle. During this phase, the egg cell stays in the fallopian for the first 12-24 hours. It is during this time that the egg cell must be impregnated by a sperm cell or the egg disintegrates. By the end of the cycle the endometrium (the mucous membrane in the uterus that prepares the uterus for pregnancy) is used up, causing the initiation of the new menstrual cycle.
The estrogen and testosterone that was prominent in the ovulatory phase starts to decline. This is when progesterone starts to peak.
In addition, the female body is naturally slightly less insulin sensitive when progesterone levels are higher in the luteal phase (after ovulation, in the last two weeks of the cycle). This means the body does not tolerate carbohydrate as well in these weeks. Women who are diabetic know this well. I’ve read many studies and heard from many women who increase their insulin injections in the second half of their cycle because their blood sugar levels are inordinately high.
Since insulin sensitivity is at its lowest in the final two weeks of the cycle, and carb intake is also at its lowest, exercise should be more anaerobic (this means hard and fast, really getting your heart pumping). It should be focused more on high-intensity interval training, with short bursts of high intensity work, either from brief sprint exercises or from weight lifting. This is an excellent way to sharpen insulin sensitivity while simultaneously burning fat, increasing muscle mass, and spending calories. It also helps the body stay healthy and as stress-free as possible during this time in which the body is gearing up to menstruate and the least capable of handling stress.
A Few Important Things to Note Regarding Our Cycles:
- Estrogen and progesterone are elevated at different points in the menstrual cycle. Estrogen levels tend to be the most dominant in the first and second weeks of the cycle (especially the second week). Progesterone levels are at their highest in the third and fourth week of the cycle. This can affect on our energy levels.
- Period symptoms including blood shed, cramp types and amount, and hormonal effects can vary person to person.
- Birth control is regulating our periods, so if you have been on birth control since you started your period, you may have a different flow then if you were to get off birth control.
Factors that Can Change Your Menstrual Cycle:
We have covered this quite a bit on the PfW blog. But just to remind you- stress causes our bodies to choose which functions are most necessary and appropriate in the moment of stress or danger. More than not, if your body is going through a period of distress, you will not menstruate – as it does not see this period of time as a safe time to reproduce. If you are looking to reproduce, this can be one of the primary things to concentrate on that will assist in conceiving.
- Sleep :
Irregular sleeping patterns will cause disruptive hormone secretion which can cause a lapse or change with your menstrual cycle. It is seriously so important to give your body an appropriate amount of rest!
- Medical Conditions like PCOS or HA:
Both of these conditions can affect hormone levels in the body, in turn affecting our periods. For women with HA (Hypothalamic Amenorrhea), the woman’s body believes it is starving so the body shuts down hormone production. The body does this based on our instincts. Being pregnant while starving is considered life threatening by the body, so the body does not allow reproduction to be a choice. Women with PCOS have an excess of hormone production resulting in inflammation, weight gain, high insulin levels, and more. Read more on PCOS here, and HA here.
- Diet :
This can most definitely affect your cycle. When I was vegetarian for 4+ years, I did not have a single period. I attribute this to the lack of nutrients I was giving my body. If your body is feeling deprived or missing crucial nutrients, it will stop producing the hormones needed to menstruate.
- Routine Changes:
Our body is cyclatory. We see this in our circadian rhythm and our menstrual cycle. If you switch positions at a job, or you move to the night shift, this disruption in your normal schedule can cause your menstrual cycle to shift resulting in longer or shorter cycles, or even missed cycles. This is usually not permanent.
I know this is a lot of information, but I hope it’s useful for you. I really do notice a difference in my aerobic vs. anaerobic activity throughout my different phases, as well as my carbohydrate tolerance and overall energy levels. There are so many factors surrounding our menstrual cycles, especially because women can be so incredibly different. I have included a few extra links to further reading on PCOS and HA below for your reference.
I am always very curious as to how other women adjust to their different phases, or if any of their physiological or emotional responses vary from what I have researched. Drop me a comment with your feedback!
Hypothalamic Amenorhhea further reading:
PCOS further reading:
I have been thinking about how we emphasize diet above all when it comes to health. We often forget the other underlying items that can affect our well-being.
Like our environments! Something like 90% of our lives is spent inside. Which is pretty sad when you think about it. But with work and home life, it is really easy to see how that time inside adds up.
There is, with all actuality, a sick building syndrome. A legitimate illness caused by no other reason then the buildings we inhabit, AKA -the amount of toxins and gross crap hanging out in building materials.
Why do we always forget about our natural environments? Our relationship with food is pretty intimate; we are ingesting food every day. But what about the other intimate objects in our lives, like our bedrooms!
I won’t travel into a tangent, BUT I do want to emphasize that health is best approached holistically. If we can examine all items in our life as a whole, and how they integrate with each other, we can start to gain a new perspective on our wellbeing.
Need a few suggestions on basic things you can do to improve your indoor environments? Check out the best paleo ways to purify your space, below.
1) Plants :
Biophilia is the scientific term for the positive effects nature can have on our mood, sleep quality and health. Locate several plants around your space to not only physically purify the air but improve your mood.
My faves :
- Snake Plant
- Spider Plant
- Bamboo Palm
- Dracena Plant
Snake plants and Dracena plants are both toxic to cats though, so tread carefully if you have fur babies!
2) Air Filter :
This guy can reduce particulates by up to 70% in smaller rooms. This is a cost effective option for an air purifier, so if you are looking to place a filter in a larger space you may want to consider something more like this Conway Filter. Or, go with good old fashioned #3, below.
3) Open up the Windows :
I ALWAYS have a window cracked through every season – no matter how cold it is! I find something so insanely comforting about fresh air, and it also keeps the air circulating throughout the space.
4) Natural Room Spray :
When you need something a little louder in scent than fresh air, a subtle room spray can make your space feel like new. I recommend still keeping your windows open though instead of just masking stagnant air with room spray. Try this Flower Power Scent Spray, that comes in lavender, lemongrass, and citrus and spice.
5) Clean your space : Vacuum often!
This is by far my least favorite tip as I dread the annoying weekly clean up. This is also why I try to live more of a minimalist lifestyle; the less objects you own, the less you have to clean :P. By vacuuming and mopping once a week you are eliminating toxins that can make you feel like crap.
6) Non-Toxic Cleaning Products :
This one is a pretty simple suggestion. Things like hand soap, body wash, and laundry detergent make contact with our skin everyday. By swapping them out with a more paleo, natural option is an easy way to get rid of unwanted/unneeded chemical crap.
- Fave Hand Soap – Method Naturally Derived Foaming Soap doesn’t contain parabens, phthalates, triclosan, or EDTA, is safe for kids to use and never tested on animals. And it comes in a ton of delicious scents.
- Fave Overall Soap/ Cleaning product – Dr Bronner’s Castille Soap– This soap can be used as a base to dish soap, hand soap, body wash, and so many other cleaners. Dr. Bronner’s soap also comes in a variety of flavors, and unscented. I bought a bottle of this 2 years ago ambitiously thinking I was going to start making my own soap (lol), and haven’t even cracked a ¼ of the bottle because it is so highly concentrated. Find it on Amazon, here.
- Fave laundry detergent, Puracy – This stuff is cool because it’s SUPER concentrated. One tiny bottle does 96 loads, so it’s great if you’ve got a small space and want to cut down on waste.
Not only is it sulfate free but it uses plant based enzymes to break down and clean stains. Puracy is hypoallergenic, child and pet friendly, and it is great for sensitive skin.The free and clear scent is obviously scent-free, but they also make a sandalwood and rose smell!
Find it on Amazon here.
( Check out more of my fave natural laundry detergents, here)
I want to emphasize that it doesn’t take a super expensive filter or solution to purify your space. You can start small, integrating natural cleaning products first. It is amazing what an effect these things can do to help you start to feel brighter and maybe breathe a little easier.
My favorite go to recommendation is always getting plants in your space. Having a cute little tropical plant next to my desk always makes me feel a bit better – especially if I have a long night of work ahead of me.
Do you have any other recommendations for purifying your space? Let me know in the comments below!
Hey you! Today I wanted to share a little blurb about my newest program, Clear Skin Unlocked, with you.
It’s pretty often that I hear from women looking to leave their acne-ridden skin in the past. With my notorious reputation of struggling with acne for so long, (and eventually dominating my acne prone skin); I am the farthest thing from shy when it comes to sharing my experience. Because the PfW community outcry for a permanent acne situation has been so prominent, I have bundled all of my years of research and personal experience into one comprehensive package for you.
I had tried everything, from skin burning creams to crazy diet plans, to oatmeal face baths just to get relief from my acne! There were days where I would cry in frustration, pouring over research on my computer wishing I could wake up one day and the acne would have disappeared.
I didn’t want just acne relief though! I wanted radiant skin- skin that reflected the confidence I wanted to exude. I knew I was an intelligent, sexy woman, but acne wanted to reign over my life and left me seriously self-conscious.
So I picked myself up by my bootstraps and dedicated my energy to finding a solution that works. I studied the delicate interplay between nutrients, inflammation, and hormones, and put the knowledge I had gained into action.
I bundled up all of my expertise into the most comprehensive clear skin guide available, Clear Skin Unlocked. With 100% seriousness and not to sound pushy at all – this is my favorite program that I have ever created because I really believe it can help you obtain clearer skin.
The reason this program worked for me, and so many other women, is because the research behind this program gives us the ammunition to take down acne with precision, instead of guessing or combining methods and crossing our fingers, hoping it will work.
You deserve radiating, beautiful skin without the heartache. If I can spare even one woman the agony and frustration of persistent acne, this entire program will be worth it to me.
I discuss acne a lot between the podcast and the blog. There are a handful of items I elaborate on that are exclusive just to Clear Skin Unlocked.
- Which varieties of birth control cause acne and which help it
- How showers can be bad for your skin
- Why the paleo recommendation to focus on fatty meats may be flawed
- The risk eating organ meats can pose to your skin
- Why certain types of moisturizer containers can cause acne
- The role carbohydrates play in maintaining healthy skin
- Why skin gets worse during menopause
- The relationship between wrinkles and acne
- Two effective ways to pop pimples
- Why I never use facial cleanser ….. to name a few.
The Four Week Jumpstart to Acne Freedom
I have created a set of general guidelines to follow for four weeks to get you on the path to clear, possibly permanently clear, skin. Throughout the program I share a lot of information about various health conditions and factors that may contribute to your acne; in the Four Week Jumpstart, I tie it all together and share some new information about the best way to clean your slate and start fresh. I do not promise, but I find it entirely likely that after four weeks of following this advice you will make progress in terms of healing your skin, and permanently.
You Literally Have Nothing to Lose
I never created this program with the intention that it would be another item on the list towards achieving clear skin. I really wanted this program to be a final solution for you.
Clear Skin Unlocked empowers you to heal from the inside out, so it can repair your skin and make it resistant to acne for good.
I’m not trying to sell you on Clear Skin Unlocked, necessarily, but I am in some sense only because I believe in it so deeply. And of course – as with all of my other programs – if you do not like it for whatever reason I will be more than happy to refund you. I simply want to be here for you and share with you the healing joys that I finally found.
Clear Skin Unlocked: The Ultimate Guide to Acne Freedom and Flawless Skin is NOW AVAILABLE. And don’t forget – as ever – it is 100% risk-free; I will happily refund you for whatever reason.
Check it out further by clicking here or the image below:
Post-Holiday Blues? After vacations and the generalized chaos of the holidays, it’s easy to feel a little down returning back to regularly scheduled life. Sometimes, these feelings last for periods after the holidays though, and can impact your life in more serious ways.
What is SAD?
Seasonal Affective Disorder is a clinical term used to delineate the negative effects that the winter months can have on our physical and mental wellbeing. According to PSYCOM.NET, Seasonal Affective Disorder (SAD) is a category of depression that emerges in particular seasons of the year. Once thought to be an exaggerated claim of, basically, winter blues, SAD is now clinically recognized, with an ironic acronym to boot. SAD symptoms can be exhibited in the spring and summer months, but commonly are noticeable starting in the fall months, progressing in intensity by the time winter arrives.
Although we as humans continue to live our lives in winter as we had in the summer months due to all the technology we have, it is important to know that winter is still nature’s time to pause growth and prepare the world for rejuvenation and rebirth in the spring. While some animals hibernate to combat this, lots of animals put on a layer of fat and heavy fur to protect themselves. Humans crave carbohydrates and sleep even more during this period.
This is our natural instincts surfacing. Our bodies are trying to save and stock up on energy stores to prepare for the lack of vegetation and natural prey that would follow winters initiation.
There is a lot of speculation regarding the cause of SAD but commonly it can be traced back to one prominent theory. When the days get shorter, colder and gloomier, your body picks up these cues and produces more melatonin. Melatonin releases chemicals that aid in sleeping. The increase in melatonin also means a decrease in serotonin which is a chemical responsible for feelings of well-being and happiness.This, coupled with the lack of Vitamin D most of us receive due to the shorter days and less time spent outside, is thought to contribute to SAD.
How Common Is It?
Unfortunately, SAD is four times more likely in women than men, with an estimated 10 million Americans affected every year. SAD can be hard to distinguish if you are suffering depression year round, which is why taking account of seasonal patterns in your symptoms is important in diagnosing.
Symptoms are often an overlap of clinical depression symptoms. They include:
- Loss of joy or interest in things that once brought you joy or interest
- Physical pain in the joints, or other areas of the body
- Suicidal thoughts
- Difficulty concentrating
- Changes in appetite
Top Ways to Fight It
A combination of the following items can be used to combat SAD.
- Vitamin D – One of the speculated causes of SAD is the lack of sunshine our bodies are receiving as a result of shorter days, causing a Vitamin D deficiency. This can mess with our internal circadian rhythm and causing a shift in our hormone balances. Supplementing with Vitamin D can help. This is my favorite Vitamin D supplement, also containing Vitamins A and K.Looking for more reasons to supplement with this amazing vitamin? Check out my post, here.
- Light Therapy – By mimicking the sun through awesome little boxes of sunshine, like this one, you can create the same affects in your body by sitting near one for 30-60 minutes a day. Make sure that if you are going to invest in a light box, do not purchase one that has UV rays. Blue, Green & White lights are best for those with SAD, not to be confused with my most recent red light obsession for improving skin quality.
- Keep Moving – If your climate is anything like mine, it is COLD OUTSIDE. Did I say cold?! I MEANT FRIGID. Which honestly really sucks because one of my favorite ways to exercise is taking long walks outside. Because of the weather, I have resigned myself to more indoor activities when I need a good workout, or I bundle up for a good walk on the days I can get outside while it’s still sunny out. One of my fave new exercises is an aerial ribbon class. It takes a whole new level to what I consider dancing, literally. Not only is it a great exercise, but I look INSANELY majestic twirling around in the air in satin ribbons.
- Meetup Or Talk It Out – The wintery weather can leave us wanting to hibernate inside, but one of the best things to aid SAD symptoms is human interaction. Schedule time for tea, dinner, or just a phone call. Sometimes I avoid calling because texting is so easy these days, but I always feel better after talking to a loved one on the phone.
- Focus On a Healing Diet – There is science documenting the ways that processed, chemical saturated meals can slow us down physically and mentally. You probably have experienced this if you have had brain fog from a gluten detox. Foods that are nourishing and nutrient dense make us feel better. These foods can supplement crucial nutrients, like Vitamin D, in our body that may be depleted as a result of the darker, colder months.
Sometimes being nocturnal, like myself, can come in handy in these colder months because I have trained myself to wake up during times of peak sunlight. But sometimes I miss that time frame completely. And it can feel really weird not to see any sunlight all day. I definitely will be grabbing one of these lightboxes to supplement until I can get back onto a more normalized circadian rhythm.
What are your thoughts on SAD?
Have you had luck with any other ways to combat the side effects of the winter blues?
Let me know!
When 2017 started, I dug my toes in and braced myself for what I thought was going to be a ridiculously long, and frankly, challenging year. Being present in my life has allowed me to appreciate life in “real-time”, AKA the present moment. It is crazy to reflect back on the last year and realize how incredibly fast the time went by, even with being present.
So here we are, on the cusp of a brand New Year. I have already started seeing ads for gym membership discounts, listicles on the internet documenting the TOP TEN WAYS TO LOSE WEIGHT THIS NEW YEAR. And it grosses me out, loves. There is nothing wrong with having a healthy relationship with “New Year’s Resolutions”, but I think it’s fair to say most people don’t. Like other monumental women’s movements this year, including the Women’s March, and the Me Too movement, I want to take back the shame surrounding the New Years holiday. I want to see a year dedicated to unconditional self-love and self-care, free from punishment and judgment.
I know this isn’t going to happen overnight. But we can move towards this change! One of the first things I personally have taken on is to refrain from calling resolutions just that. I am now calling them “Goals”. Doesn’t that sound way less intimidating and way more plausible?! Step one – remove the shame that surrounds the holiday.
I also want to briefly mention, we can set goals any day of the year that we want. I know that the New Year feels like a refreshing time to start, but the fact that it is so culturally acceptable to fail at these specific goals can set us up with the mindset that we are destined to fail.
I wanted to share a few ways to embrace the New Year in a positive way, whether that means you’re setting goals for the New Year or if you aren’t. Women are on an upward momentum right now, let’s embrace ourselves and keep this momentum going.
Ways to Maintain A Positive Mindset
- Surround yourself with positive people! Misery does love company, so come prepared with a healthy supportive tribe.
- Physically smile when you are feeling negative. This recommendation is bizarre, and I would only recommend it if it actually works. There have been times when I look goofy with a huge smile on my face but the immediate effect it has on your mood is undeniable.
- Think about your happy place. There is something so simple about maintaining a fresh perspective that can help keep your mindset in check. I know it’s difficult to think about the others that are less fortunate than yourself when you are in a negative attitude, so start with a time when you were feeling happy. Bring yourself back to that joy and remember that everything is temporary.
- Check the negative self-talk! Once it’s ingrained in yourself it’s hard to stop the negative talk. Bounce every negative thought you can with a positive one. EX: My legs look huge today! Correction: These legs could carry me miles, and through dance-offs, if I ask them to!
Healthy Ways to Achieve Those Goals
- Write down your goals – The act of putting goals on paper is a way to set accountability for yourself.
- Journal how you are feeling. Sometimes we lose touch with what’s really going on in our heads; journaling can allow us to process our thoughts in a more concise way.
- Read Gretchin Rubin’s book, The Four Tendencies. She discusses how everyone is one of four personality types and how to create habits that will last based on your personality type.
- Share your goals with others. If you feel comfortable and have a positive support system to do so, this can help you maintain accountability too. Especially if you implement the buddy system and work towards a goal together.
- Don’t be scared to not meet expectations. It may happen, and the best thing we can do is change our attitude on how we handle these situations.
- Try Chromotherapy. With the shorter days, chromotherapy and light therapy can give you some much needed Vitamin D.
- Try Infrared saunas. This type of sauna is great for those who suffer from chronic pain. Infrared saunas also help the body by increasing the detoxification process and improving circulation. And sometimes it nice to just be alone in a chamber of wonderful heat and light.
- Practice gratitude. This comes up often, but it’s important to remember what we have right now to be grateful for. Upon waking in the morning, write or think about three things that you are grateful for that only have to do with yourself. Then progress towards the outward things in your life you are grateful for.
- Don’t set New Year’s Goals. If you aren’t feeling mentally or physically in a place where you think this will be a good idea, JUST DON’T DO IT <3
- Taking care of your health issues in an active, healthy, sustainable way. This can be as simple as looking at your life in a more holistic way. Instead of “thirty days to fit”, what are more longterm solutions to help maintain a positive mindset, wellbeing, and balance long-term?
- Address any realistic physical imperfections that are messing with your confidence, like taking care of acne. Check Out – Clear Skin Unlocked.
- For finally addressing your PCOS – PCOS Unlocked.
- For tips on healthy, sustainable weight loss – Weight Loss Unlocked.
- Check out my process of learning to love myself and the lessons I encountered in my book, Sexy By Nature (find it here).
I share even more tips on self-love and specifically on emotional eating – in this post.
I know this year will be a successful one. Remember, it is okay to not set New Years Goals. It’s also okay to fail if you do set goals. We are all human, let’s remember that! Wishing you lots of luck on your journey towards positive mindset and self-care this year. You are worthy of self-love and care, as much as anyone.