Get Healthy For The Summer

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photo credit to Mystic Mermaid @ https://www.facebook.com/MysticMermaidCove/

The dark and dreary Winter months can cause many of us to lose some of our zest.  Summer’s approach has a way of reviving and warming us from the inside out. Instead of wanting to hibernate in a cozy blanket, we are looking for flip-flops & a reason to get outside!

These are tips that will get you in shape AND healthy from the inside out!  When you feel happy and confident it reflects to the outside world, and this is what can set you apart on the beach.😃

1st Tip

Start your day with JOY and a glass of water

You’ve gone the entire night without water so even if you don’t feel thirsty, you need to drink some water.

  • Drinking water as soon as you get up brings a healthy glow to the skin, and it’s a good way to purify your internal system.

Your morning often sets the tone for the rest of your day.  Creating habits that bring you joy is important.  This will look different for everyone.

  • If you are super rushed in the morning it might be moving mindfully through your routine instead of going through the motions.
  • sitting with a cup of coffee in silence
  • snuggling with the kiddos or hubby
  • reading a Bible scripture.

Starting your morning with joy helps you begin the day with love flowing from the inside out.

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2nd Tip

Eat whole foods with plenty of vegetables

Eating whole and nutrient dense foods is going to nourish and energize your body.

  • When you are shopping stick to the perimeter of the grocery store.  This is where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located.  The center aisles is generally where junk foods lurk.
  • Eating vegetables helps the skin and body look and feel better.

IMG_2943 IMG_2944A typical breakfast for me is usually a veggie omelette.  If I get bored with this I change-up the vegetables and herbs I use.  Read this blog for tips on sneaking in vegetables: https://healthyjustice.wordpress.com/2016/03/03/5-ways-to-sneak-greens-into-your-meals/

3rd Tip

Get some fresh air

Winter season or not, we spend a lot of time indoors.  Getting out in nature improves our health and overall wellbeing.  Whenever I’m upset about something it always helps me feel better when I go to the lake or to a park.

  • If you live in an urban area, getting fresh air where there are lots of trees is especially beneficial.  Trees remove pollution from the air, making it healthier for us to take into our lungs.
  • It might sound strange, but I’ve personally found walking barefoot is healing.  It reminds me of my essence and connection to my Creator.

IMG_2941This is one of my favorite places to go for a trek close to home:)

4th Tip

Do physical activities that you enjoy

  • Do yourself a favor and DON’T commit to an exercise class or program if you know you won’t enjoy it.  This will save you from the frustration and tirade of negative self talk that will likely come when you stop.
  • Give yourself permission to experiment and find out what will be fun for you.

5th Tip

Get plenty of sleep

  • Sleep gives you a youthful and healthy glow. These days people boast about the lack of sleep, but this shows up on their faces with lackluster skin, dark circles and wrinkles just to name a few!  There really is something to the phrase ‘get your beauty sleep.’
  • Sleep will help you lose weight.  When you sleep your body regulates the hunger suppressing hormone leptin as well as cortisol levels which helps your metabolism.

6th Tip

Drink more water

75% chronically Americans dehydrated!  A guide is to drink half your body weight in ounces.  If you are active drink an ounce of water for each pound you weigh.

Here are some ideas to make water more fun:

  • juice some  lemons and put them in ice trays.  Take a few out and put them in your water after they have frozen.
  • infuse your water with fruit.  Try lemons with mint and blueberries or any fruits you have on hand will work.
  • I found this drink mix that I use occasionally that is sweetened with stevia and has no artificial ingredients.

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7th Tip

Love yourself

What I’m discovering is that there IS an invincible summer inside, and for me this comes from self love.

  • What helps me is to ask myself, ‘what do I want?’  This question has been helping me be more authentic and even assertive with my needs.
  • Take time to do things you enjoy and be your own best friend. i.e. taking a bath, going to a coffee shop and reading, taking yourself out for breakfast or just chilling at home.

Invincible Summer says that when people turn against you and don’t like you, you are still too powerful to be defeated or overcome by their hate.  Keep shining like the Summer sun!

☀️Healthy Justice

 

 

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Nourishing Our Bodies Through Mindfulness and Gratitude

We are on to Thanksgiving, and if you sneeze or blink you could miss this special holiday. Christmas can overshadow the stillness that Thanksgiving calls us to, so let’s allow ourselves to slow down and appreciate this month.

I thought a great way for me to enter into this season of thankfulness would be to attend a series wellness classes offered at the Women’s Center For Healing & Transformation in Abita, Louisiana.  These classes were taught by some of the community’s most gifted healers and teachers.

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One of the classes I attended was on the topic of mindfulness and how it profoundly effects our health.  Mitzie R. Meyers, RN, MSN, CNE, AHN-BC, presented in one of their cozy rooms in the Women’s Center.  The small group of like-minded women combined with a rainy Fall day made the class that much more wonderful.😊

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As a health coach I have experienced through heart felt conversations how many struggle with not having a good relationship with food.  The fundamental reason is that we’ve forgotten how to be present as we eat.

Have you ever looked down at a plate of food and it has vanished?!  You feel a sense of disappointment that you didn’t even taste your food, and then the internal critic shows up and ruins the pleasure of eating.

It’s time for us to show up for ourselves and put an end to this cycle.

The recipe for mindful eating calls for the warming effect of kindness and the spice of curiosity.  Jan Chozen Bays M.D.

What is mindful eating?

It is much more than eating slowly & without distraction, although that is a big part, it involves so much more.  Meyers shared these definitions:

  • Giving focused attention to your meals (put away electronics)
  • Using all your senses with the process of eating
  • Being aware of your hunger and satiety (see hunger scale http://www.whereineedtobe.com/wp-content/uploads/2015/05/Hunger-Scale.jpg)
  • Making choices that support health and well-being
  • Awareness without criticism or judgement.
  • Having intention and attention both internally and externally.  For example, at your Thanksgiving meal think about where the food came from, the process it took to get to your table & allowing that to expand your appreciation😇

Here is a visual to help you practice these ideas:

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Why is mindful eating important?

In her presentation Meyers said,

research shows a slower, more thoughtful way of eating could help with weight problems and reduce the risk for Type II diabetes.  Some other benefits she shared is that it improves digestion, increases the enjoyment of food & reduces over-eating.

After the class I had an opportunity to ask Meyers about how mindfulness can help us enjoy the holidays without gaining 15lbs. in the process-;)  She said, “have an intention for what you want the holiday to mean and make that happen.”

We talked a little bit about how the holidays can lead to depression for some people, but she says, “you can feel empowered to make the holiday what you want it to mean to you.  This openness in the heart will allow gratitude to come in.”  When we are grateful it removes us from walking under a dark cloud, and we realize the abundance that is present in our lives.  “It all starts with intention.”

What will your intention be for Thanksgiving and this time of the year?  What is the reality you want to create?  How will you show up for yourself and your family?