5 Small Changes that Equate to BIG Results

Start and end your day with a mindfulness practice. This could be a 10 minute morning meditation, a midday walk in nature and 5 minutes of writing a gratitude list at night. This simple practice, will help set the tone for your day, bringing mindfulness and attention to task that need to be done, in order to reach the goals you set.

1. Reduce excess and minimize your living and work environment by decluttering. This simple change can help you shift from living in a state of overwhelm to a more focused and on intentional state of living. Donate what you don’t use, organize your space, and reduce clutter and noise around you. With a clear space, you will be able to better focus on the goals you have set for yourself.

2. Indulge in a technology detox. There is no doubt that technology can make life easier. However the constant chatter from social media and emails can add more clutter to your headspace, distracting you from the tasks essential to reach your goals. Take a tech break and re-assess where you are in relation to your goals. When you re-introduce technology back from your “detox”, observe your social media feeds and email inbox. Does the content on your screen inspire and motivate you? Or does it leave you feeling negative, searching for comparison, and welcoming self - doubt?

3. Aim to eat fruit or vegetables at every meal. This is a sure way to start and end your day with good nutrition and balanced meals. The American diet is usually low in fiber, micronutrients, and vitamins and minerals that are offered in vegetables. If you focus every meal on making sure you get in at least one vegetable and fruit you’ll increase these important components and reduce the amount of processed foods.

4. Leave two bites behind. If weight loss is one of your goals and the idea of eating smaller portions makes you feel like you are on another “diet”, start with simply leaving 2 bites behind at your meals. This simple small change will really add up to a decrease in overall calorie intake and over time, you will see and feel the results!Reaching a new goal does not have to be complex or complicated, but goals do need to be set with intention, and action will be required daily to reach that goal. Start your day with a simple mindful practice to set your intention and remember your WHY. Need a strategy session to map out how you can achieve your goal? Contact me today!

Daily Mantra: "I am Enough"

Here is a list of short mantras you can repeat to yourself to empower yourself to love yourself just as you are.

• I am perfectly imperfect. My imperfections make me unique in this world. I embrace my imperfections and embrace the imperfections of my loved ones.

• I choose my path. My path may include bumps, uphill climbs, and even a few detours, but these obstacles make me stronger and wiser as I continue on the journey.

• I choose to be grateful for all of it.

• I have done enough for today and I did the best I could today.

• I have everything I need.

• I am worthy of love. I am worthy of being cherished by others.

• My gifts are worth sharing with others.

• I will not compare myself to my family or friends, I am on my own journey.

• I will walk my path and support my loved ones as they walk their path.

• I am strong enough to handle whatever is given to me.

• I trust that I will find the strength within me to do what I need to do if an obstacle feels too overwhelming for me.

• I am tougher and braver than I appear.

• I got this!

• I am enough.

Beyond a Sweet Treat: 7 Perks of Dark Chocolate

Beyond simply tasting delicious, a dose of dark chocolate adds a variety of health perks that are sure to have your body (and taste buds) thanking you! The good-for-you properties actually come from the minerals and antioxidants found in the cocoa, hence why the darker the chocolate (think 70% or higher), the better for your health. 

7 Perks of Dark Chocolate

1. Enhances Brain Function. Yup, it’s true - a small dose of dark chocolate may help you think better. Dark chocolate is naturally rich in the stimulants caffeine and theobromine, two compounds that can add a short term boost to overall brain function. Theobromine has been found to improve focus, concentration and visual processing of information. Dark chocolate may also improve blood flow to the brain.

2. Rich in Antioxidants including Polyphenols, Flavanols, and Catechins. The darker the chocolate, the more antioxidant power, which means the more perks for your health!

3. Decreases Cancer Risk. The antioxidants found in dark chocolate have been found to neutralize free radicals that increase the risk of cancer. Therefore, enjoying a dose of dark chocolate can help decrease cancer risk.

4. Improved Heart Health. Researchers have linked the flavonols in cocoa to decreasing cholesterol levels, blood pressure and arterial plaque.

5. Lowers Blood Pressure. The flavanols in chocolate have been found to support the production of nitric oxide, which in turn helps relax blood vessels and improve blood flow.

6. Mood-Boosting. This one comes as no surprise, but there is scientific evidence that supports the fact that dark chocolate really does make people happier. Not only does it add a sweet treat, but it will help boost endorphins, lifting your mood.

7. Bonus Nutrients. While dark chocolate doesn't provide a significant amount of essential nutrients, it is rich in iron, fiber, copper, magnesium, zinc and phosphorus.

And don’t forget there is no BAD food. Everything can be enjoyed in moderation.

Is social media negatively impacting your health?

Here’s some ways that social media might be negatively impacting your health.

FOMO
FOMO - the fear of missing out. While we all occasionally experience this in our day-to-day lives, Facebook only further feeds into your fear of being left out of the loop. Your need to stay connected is one of the reasons social media is so pervasive in the first place. You want to know what your peers are up to. An incredibly common phenomenon, FOMO can leave you feeling inferior to your peers and dissatisfied with your own life. FOMO means that you are spending more time than we realize scrolling through your Facebook feed instead of putting forth the effort to enjoy and improve our own life.

This leads us into the next reason why Facebook is more harmful than most people realize:

Envy
Facebook gives you a glimpse into the lives of your peers - the restaurants they eat at, the cars they drive, and the clothes they wear. It can be easy to fall into the trap of comparing your life to the image that people present on social media. However, it’s important to remember that most people strive to present their best selves on social media. It’s easy to post the good things and leave out the bad. So next time you find yourself envying one of your Facebook friends, here’s a good tip: take a step back from the screen, take a deep breath, and write yourself a quick list of things you’re thankful for. There’s probably more things on there than you realize.

Addictive Screens
Let’s face it, spending too much time staring at a screen is just plain bad for your health. Spending a lot time on Facebook or on the computer in general can cause serious health issues. From eye strain to bad posture to simply encouraging a sedentary lifestyle, these are all serious risks from spending too much time online. Of course, like anything, moderation is key so if you can’t quite go cold turkey with social media, try to limit your time browsing social media.

5 Ways to Step Away From the Screen

Limiting your social media usage can be a hard habit to break. Instead of simply cutting yourself off from the web, consciously replace your screen time with healthier activities. Your body and mind will thank you.

1. Go Outside. Put down your phone, slip on a pair of tennis shoes, and head outside for a breath of fresh air. Whether taking a walk around the block or sitting in your backyard and taking in the views, being outdoors is great for your mental health (and the research agrees).

2. Clean. Although cleaning might be a task you dread, research has shown it’s great for your mental health. Instead of browsing Facebook, take some time each day to declutter your space. Put in a pair of headphones, turn on some music, and get cleaning!

3. Journal. Taking the time to sit down and reflect on your thoughts and emotions is a great way to improve your mental health, especially in today’s hectic world. Writing down your feelings is a great way to find gratitude in what you have rather than what you don’t.

4. Call up a Friend. Instead of using Facebook to stay connected, call up a friend to hang out instead. Meeting face-to-face over a cup of coffee is a far better way to stay in touch than liking each other’s statuses every now and then.

5. Exercise. Trade in 30 minutes of Facebook time for a physical activity: Take a trip to the gym, go for a swim, or ride your bike. Staying active is a fantastic way to keep your mind off social media.