Introducing our special guest writer, Jessi Ceiri! Jessi brings a wealth of expertise to the table as a NASM certified personal trainer, Yoga Foster kids yoga instructor, and running coach. With a fervent dedication to helping individuals integrate fitness into their lives in a personalized and sustainable way, Jessi’s philosophy centers around the belief that everyone can incorporate strength and mobility training into their routines. Drawing from her expertise as a former elementary school PE teacher and her current role managing Charm City Run Fells Point, Jessi’s passion for fitness shines through in her approachable and holistic perspective. Whether she is designing comprehensive workout programs that encompass strength, balance and cardio, or hitting the pavement with her beloved french bulldog, Bronx, Jessi embodies the essence of living a balanced and active lifestyle.
Dude, some days the will to workout is nowhere to be found. Yes, we all know that building routines and habits is the best way to stay on track with your fitness routine. One of my favorite ways to do this is to schedule my workouts for the week in my Google calendar on Sunday nights so they show up just like a meeting at work. But what happens when you’ve done all that and you still need a little convincing to start your workout?
Here are some of the ways I can motivate myself to get a workout in when I am just not feeling it.
Make plans to workout with a friend. Invite them to take a class with you, or go for a run or walk. Once you are accountable to someone else, you are less likely to skip.
Yup, sometimes it’s that simple. If you go for a run this morning, you can buy coffee at the coffee shop instead of making it at home. That one works for me. I can be convinced to do lots of things for caffeine.
Buying a new workout outfit or a pair of workout shoes is usually enough to get me excited for a workout. I can’t wear my new clothes if I don’t workout, right? (Who am I kidding, I live in athletic clothes, but I do separate my “workout” clothes from my “everyday” athletic clothes.)
Get excited with a new playlist. Or pick an audiobook and you are only allowed to listen to it during your workouts. Now, you are looking for excuses to workout so you can listen to that next chapter.
Jessi Ceiri is a NASM certified personal trainer, Yoga Foster kids yoga instructor, and a running coach who has a passion for helping people incorporate fitness into their lives in a way that works for them. Learn more about working with Jessi and sign up for a FREE consultation here.
5. Hire a personal trainer
A trainer can help you come up with a workout routine that works for you. It also gives you someone else to be accountable to. If your trainer shows up at your house for a session, you have to let them in (hopefully…that would be really mean otherwise).
What other tricks do you use when you’re not motivated to workout? Let us know in the comments below!
Introducing our special guest writer, Deborah Starr, RN! With years of experience in healthcare and a passion for holistic wellness, Deborah brings valuable insights and practical tips to help us navigate the journey toward better health. In this blog post, Deborah shares her expertise on how to love yourself through healthy eating without sacrificing flavor. Get ready to discoversimple yet powerful ways to transform your favorite recipes into nourishing delights that support your heart and overall well-being. Let’s dive in and learn how small changes in our culinary choices can make a big difference in our health journey.
Loving yourself by eating healthy doesn’t mean not loving the taste. A few changes in your favorite recipes can help reduce calories, unhealthy fats and salt. Yet they will keep the taste yummy.
Thickening soup? Skip the flour or cornstarch. Try pureed cannellini beans instead. You won’t get that pasty flavor. You will get fiber and protein!
Making brownies or cookies? Mash an avocado and use instead of half the butter. You’ve just replaced half the fat. Don’t try to replace all the butter. For food science-y reasons, this won’t work.
Very finely ground flaxseed + 3 tbsp of water may be substituted for an egg in some baking. You’ve added fiber and reduced cholesterol. This won’t work if the recipe calls for the eggs to be whipped or in an item like a quiche, where the eggs make most of the structure.
Non-fat Greek yogurt is the over-looked cooking hero. Use it instead of mayonnaise or sour cream in dips, salads, sandwiches, and sauces. If you want the tarter bite of the mayo or sour cream, make it half Greek yogurt and the others. Better yet, add a few drops of lemon juice to the Greek yogurt. You trade up to healthy fat in a big way and reduce calories.
Forget bottled salad dressing high in preservatives and salts. Go for some rice wine vinegar or balsamic vinegar. Add some walnut oil or honey, and voila — delicious, easy and healthy. Your heart adores it!
Do you use breadcrumbs? Next time the container is empty, wipe it out and refill it with whole oats you ground up a bit in a food processor. You can’t taste the difference. They work exactly the same in recipes. No added salt or preservatives. Higher in fiber than the breadcrumbs. Fabulous, right?
Cauliflower for mashed potatoes — you know this, right? Drizzle with olive oil. Add some garlic. Make life easy and use the food processor.
Spaghetti squash for pasta. It does taste a bit different, but it is still delicious and so much healthier. The squash has fewer calories, more vitamins and fiber. Cut the spaghetti squash in half, put it cut side down in a baking pan, and roast until just getting soft. Then pull out the strings of squash with a fork. Serve with your favorite sauce.
Applesauce may be used to replace oil in baking, a 1:1 ratio. 1/4 cup of applesauce may replace 1 egg. Try using applesauce to replace 1 cup of sugar. You also have to reduce 1/4 cup of liquid elsewhere in the recipe (water, milk, etc.) or you will have a soggy mess. This cuts out a ton of calories and adds fiber. It will alter flavor, so keep in mind which recipes you use this in (think oatmeal raisin cookies and gingerbread, but maybe not peanut butter cookies).
A few easy changes can make a huge difference to your health and heart. So go ahead and show yourself some love. Take the time to care for yourself and those around you.
The holidays are a busy time of year. Between shopping for gifts, holiday parties, preparing for the end of the year, and keeping up with our regular commitments, it can be difficult to find little pockets of serenity amidst the chaos. But the holidays are also a beautiful time of warmth and reflection. It is a time to nurture our wellness, to spend time with loved ones, and to recall traditions that give us a sense of home.
This holiday season, find balance and tranquility amidst the busyness with these six tips to help you practice mindfulness and focus on the beauty of the present moment.
Take a few moments each day to focus on your breath. You can have this at a regularly scheduled time or just when you feel your stress levels rising. Take a deep inhale through your nose, hold for a few seconds, and then exhale through your nose or mouth. Repeat a few rounds of this, allowing your eyes to gently close if you are in a safe space to do so, and/or focus on your surroundings: What can you see, hear, smell, taste and touch? Bringing our awareness to our five senses helps to ground us in the present moment. Paired with mindful breathing, it can help calm our minds and help us come back to what is happening now, instead of focusing on what has happened or will occur.
Saying “no” can be challenging, especially to activities we feel obligated to attend or to people we know are expecting us to show up, but it is a right you reserve. You are the only person who can protect your peace. And saying “no” to some events and activities may mean you are able to be more invested in the activities that mean more to you and be more present with the people who matter most. Protect your time, and make sure you are leaving enough space to take care of yourself. Just because there is a block of free time on the calendar does not mean it should be filled with another event or activity.
There are plenty of delicious holiday treats around this time of year. First, know that you can eat whatever you please. Food is fuel — there are more nutrient dense foods and less nutrient dense foods, but all of it is food. As long as we are making an effort for the majority of our diets to be more nutrient dense, treats can be a regular and healthy part of our nutritional intake. And at this time of year, food can take on an extra special meaning for us. The holidays just don’t seem the same if I do not get to enjoy a gingerbread cookie or a glass of eggnog.
Enjoy your food and the memories that come with it, but when you do so, enjoy it mindfully. Engage your five senses again — what can you see, taste, feel, smell, and hear? Pay attention to your surroundings as you enjoy these treats. Appreciate the warm glow from your Christmas tree or the sounds of laughter from the party. Eating mindfully will not only help you truly enjoy these treats, but it will help curb any overindulgence that can lead to painful inflammation and stomach discomfort later.
5. Create Rituals for Relaxation
Create space in your calendar for rest, and spend this time taking care of you. Try meditation, yoga and gentle stretching, or sipping some herbal tea with a good book. Engage in one of your favorite hobbies, or try a new holiday-themed craft. Establishing these rituals before bedtime can also help create a routine that signals to your body that it is time to rest. This will help you fall asleep faster and aid your mind and body in better recovery, so you can enjoy all the holiday festivities even more.
Me hiking in Frederick, MD
6. Connect with Nature
We are a part of nature, and nature is a part of us. We are meant to spend time outdoors in the fresh air, but as the weather cools, many of us find ourselves cooped up inside more than usual. Bundle up and get back out there! Enjoy a walk, engage in grounding activities, or simply sit outside with a hot drink.
Many of us also struggle with Vitamin D deficiencies in the winter because of the lack of sunlight, which can lead to feelings of sadness and depression. If you can, spend time outdoors during hours when there is sunshine, or invest in a sun lamp to help bring the sunshine with you indoors.
The holiday season is a beautiful time of connection and celebration. With these six tips, I hope you are able to find moments of rest within the busyness and more spaces for serenity and joy. I wish you a very healthy and happy holiday season and a serene beginning to your new year.
There is still not enough research about possible treatment for menopause, which is why, this Women’s Health Month, I would like to share five foods you can eat to improve your menopausal symptoms & reduce the risk for certain illnesses. In addition to exercise, healthy sleep routines & supplements, these five foods can drastically improve a woman’s experience during menopause.
Many women in menopause also struggle with sleep. The amino acid glycine, which is found in milk & cheese, can help ease this symptom & promote deeper rest. Milk & other dairy products are also high in protein, which can decrease the risk of reduced muscle mass & bone strength, which is common during menopause.
Salmon and other fatty fish are high in omega-3 fatty acids, which can reduce the frequency & severity of hot flashes. Fish, like milk & dairy products, is also high in protein, which can help decrease the risk of reduced muscle mass & bone strength. This, in turn, also reduces a woman’s risk for osteoporosis.
Quinoa & other whole grains are high in fiber & B vitamins. These nutrients reduce the risk of certain diseases associated with menopause, including heart disease & cancer. Quinoa in particular is also higher in protein, which, as stated above, reduces the risk of decreased muscle mass & bone strength, which can help protect woman from developing osteoporosis.
Fruits & vegetables are full of healthy vitamins & minerals, fiber, & antioxidants, which can help reduce hot flashes & weight gain associated with menopause. Cruciferous vegetables, such as broccoli, are especially helpful in protecting menopausal women from breast cancer.
Chickpeas are high in phytoestrogens, which act like estrogen in the body. This can be helpful for women during menopause, when estrogen levels drop. Eating foods rich in phytoestrogens can help reduce all symptoms of menopause. Additionally, chickpeas are high in protein, which, as stated above, helps reduce the risk of decreased muscle mass & bone density, & can help protect women from developing osteoporosis.
Are you or someone you love struggling with symptoms of menopause? Email me at Tyler@EvolveHolisticWellness.com to learn how Evolve Wellness can help & schedule a FREE 15-minute consultation.
I love Asian food, but often, the choices at restaurants are not the healthiest options. But this delicious Peanut Sesame Noodles recipe has become a staple in my house. It’s sweet & tangy; full or protein, veggies & healthy carbohydrates; & is so satisfying.
Peanut Sesame Noodles
Serving Size:
2 servings
Time:
15 minutes
Difficulty:
Easy
Ingredients
1 package fresh pasta (I use linguine because that’s the closest thing available in my local grocery store, but pad thai noodles or any other long noodle would work; sub gluten-free pasta for a gluten-free option)
3 tbsp coconut aminos
2 tbsp sesame oil
2 tbsp unseasoned rice wine vinegar
1 tbsp honey or pure maple syrup
1 tbsp fresh grated ginger (optional)
1 tbsp natural creamy peanut butter
1 tbsp sriracha
1-2 cloves minced garlic
1/2 cup cooked edamame
1/4 cup shredded carrots
1/4 cup sliced green onions (optional)
12 large shrimp, thawed if frozen (optional, omit for vegetarian option)
chopped peanuts, for serving (optional)
Directions
If making shrimp: Heat a nonstick pan over medium heat & spray with cooking spray. Cook shrimp until pink & cooked through.
Cook pasta according to package directions. Drain & separate into two bowls.
Whisk coconut aminos, sesame oil, rice wine vinegar, ginger, peanut butter, sriracha, & garlic in a small bowl until well blended. Pour evenly over noodles & toss to coat.
Top pasta evenly with edamame, carrots, green onion, & peanuts.
Notes:
This dish is delicious served hot or cold! Enjoy for dinner & then have the cold leftovers for lunch the next day.
No need for takeout! These Air Fryer Vegetable Spring Rolls with Peanut Sauce are a delicious lunch or dinner recipe that taste so much fancier than they are to make! Plus, they give you a serving of vegetables & are packed with healthy fats to help you feel satisfied & boost your health. Pair it with your favorite fried rice or miso soup recipe for a complete meal.
Air Fryer Vegetable Spring Rolls with Peanut Sauce
Serving Size:
4 spring rolls
Time:
30 minutes
Difficulty:
Moderate
Ingredients
8 rice paper wrappers
5 romaine lettuce leaves, chopped into strips
1 cup fresh basil leaves
3/4 cup fresh mint leaves
3/4 cup fresh cilantro leaves
1 cup shredded carrots
1 red bell pepper
1/2 cucumber, seeded & cut into matchsticks
1 avocado, thinly sliced
sea salt, to taste
freshly ground black pepper, to taste
1/4 cup natural creamy peanut butter
4 tsp coconut aminos
1 tbsp fresh lime juice
2 tsp coconut sugar
1 tsp sriracha (or to taste)
Directions
Preheat air fryer to 390 degrees F.
Working one at a time, wet the rice paper for 10-15 seconds & then transfer to your work surface. Top with lettuce, basil, mint, cilantro, carrots, bell pepper, cucumber, & avocado. Season with salt & pepper, to taste.
Wrap spring roll tightly. Move to a plate & top with a damp paper towel. Repeat with remaining ingredients.
Spray air fryer basket with cooking spray. Working in batches as needed, place rolls into the basket & spray with cooking spray.
Cook rolls for 5 minutes. Flip & cook until brown, about 5 more minutes.
While cooking spring rolls, whisk together peanut butter, coconut aminos, lime juice, coconut sugar, & sriracha in a small bowl. Serve with spring rolls.
Thank you to Damn Delicious for the delicious inspiration for this recipe.
We are all accustomed to the idea of the familiar aches & pains & gradual loss of mobility that comes with aging. Often, we talk about the ways to keep our bodies healthy & nimble for as long as possible. But one of the most devastating effects of aging actually has nothing to do with the body – it has to do with the brain.
One of the most important factors in living a long & healthy life is taking care of your mind. Losing one’s memory, in particular, can result in a decline in both physical & emotional well-being. In addition to forgetting important things like directions, contact information, & scheduled appointments, losing one’s memory can result in a sense of loss of their identity. According to Harvard Health, memories “make up our internal biographies—the stories we tell ourselves about what we’ve done with our lives. They tell us who we’re connected to, who we’ve touched during our lives, and who has touched us.” Losing this sense of self can be emotionally difficult, both for the person suffering memory loss & for their loved ones.
There are some risk factors for memory loss that cannot be changed, some as genetic predisposition. However, engaging in regular physical exercise, eating healthy, & exercising your mind can all improve your cognitive health. There are also a few foods that play an extra important role in keeping your brain as healthy as possible.
To help keep your brain strong & healthy for the years to come, try incorporating these five foods regularly into your diet.
Blueberries & other deeply colored berries have anthocyanins, a group of plant compounds that help reduce inflammation & oxidative stress. The antioxidants in blueberries can also help improve communication between brain cells, memory, & other cognitive processes.
Broccoli is full of antioxidants & vitamin K, which helps create the type of fat that is in brain cells. Broccoli can help improve memory & cognition as well as fight inflammation to prevent damage to the brain.
The caffeine in green tea boosts brain function, & the amino acids help reduce anxiety. Green tea also has antioxidants that can help reduce the effects of mental decline with age.
Eating salmon or other fatty fish, or taking a daily fish oil supplement, can help support your brain health. Over half your brain is made of fat, & over half of that fat is made from omega-3 fatty acids, which come from fish! Your brain uses these fatty acids to build brain & nerve cells, & to assist with learning & memory.
Want to learn more about the benefits of different foods? Leave me a comment below about which food topic you want to learn about next!
I am blessed to be a woman who studies energy, especially the energy of love.
We are the creators of our own existence through our intent and our energy. But how often are we taking the time to look at our experiences and break them down into the energy of our creation, especially when it comes to love?
Love does not just refer to romantic love, but the energy of love for all things. Most are familiar with 1 Corinthians 13: “Love is patient, love is kind….” Break that down into energy. Are you approaching that which you love – whether it be a parent, a child, a sibling, a romantic partner, your career, your home, or yourself – with the energy of kindness and the energy of patience?
I was recently reading a book, The Path of Empowerment by Barbara Marciniak, and it talked about how if something in your life is not going according to plan, look at it, take responsibility for it, and then begin again. I had a situation about a week ago that deeply hurt and angered me. Through closer contemplation, I realized that I had not been in the energy that what I wanted mattered in my relationship with the person who upset me. I had allowed this person to continually think that what they wanted mattered more.
To begin again, I revisited 1 Corinthians 13: “Love does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.” How many of us can say that we truly function in life this way? And again, this is not just with love of others, but includes love of self. Is there something you are beating yourself up about in regard to choices you may have made in the past? Past words spoken? Let it go. Love keeps no record of wrongs and that includes holding onto things of the past you regret or wish you had done different. There is no wrong turn – all of it lead us to this moment right here today and you are exactly where you are supposed to be. There are so many beautiful energies in the world, and they are all yours to be experienced.
As you move into 2023 think about what you want the year to feel like. What energy do you wish to experience? Know that you are capable of creating it and worthy of all of it.
Would you like to learn more about Energy Coaching? Visit our website here.
Are you interested in writing a guest blog post for my blog? Contact me at TylerVLayne@gmail.com
If you’re feeling a little stumped as to what your New Year’s resolutions should be in 2023, I have 23 suggestions that will positively impact your mental & physical health.
In fact, even if you already have your resolutions made, these 23 healthy habits are ones that anyone can incorporate into their life. They focus on your mental & physical wellbeing, as well as the wellbeing of those around you. Some of the habits will challenge you to step outside your comfort zone, while others will encourage you to stay safe & cozy inside.
Adopt a few habits that resonate most with you, or make 2023 the year of radical change in your life & adopt them all. By the end of the year, you may find your lifestyle has changed for the better, your mindset is one of abundance & gratitude, & your health is the best it’s ever been.
We are all guilty of it, myself included. In fact, this is my main resolution for 2022 – be more intentional with my time. It’s too easy to work until we feel burnt out, & then spend an hour or two scrolling through social media or bingeing TV shows on Netflix. The activities may seem restful, but I never feel filled after doing them. In fact, I feel just as tired as ever & less productive.
This is the year I decided that would change. I bought some colorful pens & a planner with which I could plan every hour of my day. With it, I schedule everything: Work, play, house chores, & more. With scheduled time every day for self-care, I always know when the next rest period is coming. That makes my hours of work more productive, & my self-care time much more meaningful. I’m actually sitting down to read a book or rolling out my yoga mat to stretch! House chores are getting done, & I can spend date night focused on my husband instead of thinking about what I have to get done the next day.
You don’t have to plan every hour of your day to be intentional with your time. Setting timers on apps, making to-do lists, & focusing on the present moment are all great ways to bring more intentionality & productivity to your day.
As a nutrition coach, I know that food has many meanings for us. It can be source of comfort or stress. Certain foods can bring back warm, comforting memories, & there are certain dishes that are traditional to eat at various family gatherings & holidays. But first & foremost, food is fuel. It is what gives us energy & makes our brains & bodies work.
When we eat to fuel our bodies, we are more likely to focus on nourishment rather than restriction, & we are more likely to eat healthier options. There is nothing wrong with indulging in a treat every once in a while, but when you eat to fuel your body, you are more likely to eat whole food sources throughout your daily life. And in order for your brain & body to work at peak performance, they must be fueled adequately, which means no more restrictive dieting or starvation. Good food, & lots of it, is what your body needs.
This is something almost all of us can improve on. Aim for at least eight cups of water a day (if you can drink more, even better!). Our bodies need water for proper organ function, gut health, brain function, & more.
4. Spend more time outdoors
Me running in some snow flurries
The sun has lots of benefits for our mental & physical health, including an increase in serotonin (one of our “happy hormones”), an increase in Vitamin D, & stronger bones. Aim to get at least 15 minutes of sunlight a day. You can go for a walk, sit outdoors at a restaurant, or even just enjoy a cup of coffee on your porch.
Too often, I see people exercising as a form of punishment or as a trade-off for food (because they burned this many calories, now they can eat these many calories). Exercise is meant to make us feel better. It strengthens our muscles & bones, releases serotonin, improves our sleep, improves gut health, gives us an energy boost, & more! It is not meant to be a punishment for indulging in a special treat, or to be a required activity before eating.
Move your body in loving ways. Find types of exercise that you enjoy, & do them because they make you feel good. When your body is sore, make time to stretch your tired muscles. It’s a wonderful feeling to discover how far you have progressed in an exercise regimen & to feel yourself getting stronger & healthier. Make it a regular self-care habit in your life, & appreciate your body for all that it does.
6. Make time for self-care
Me meditating by the water
Whether it be exercise, reading, taking hot baths, or spending time doing a hobby, it is important to regularly engage in self-care. Schedule in that time with yourself, & make it as much of a priority as you would a meeting with your boss. Do activities you know you love, or try something new! The most important part is that you are taking time out of your day to take care of your mind, body, and/or spirit. The activity is up to you!
7. Spend time with people you love
Me with my family on Father’s Day
Do something positive for your mental health & for the mental health of your loved ones by spending time with them. Studies show spending time with family & friends can help improve your self-confidence & self-worth, help you cope with difficult stressors, & can give you a greater sense of purpose. Even better, spending time with those we love decreases stress, which, in turn, means less inflammation in the body.
Whether it’s in person or over the phone, make time regularly in your schedule to talk to & spend time with the people that matter most in your life.
8. Become fiscally fit
Money is a huge stressor for many people. Debt looms over the heads of college students, new home owners, & anyone who has ever missed a credit card payment, & trying to pay off that debt while paying other bills, buying food, & trying to enjoy life can be a major stressor.
Take time this year to become more fiscally fit. Find a budget that works for you & stick to it. If you need help, there are lots of books & online programs available. Find one that works best for you. Simply having the knowledge of how much money you have & where it is allocated can be an enormous relief. Once you know what you can afford to spend, it becomes less stressful to be spending. And creating a savings account that you regularly add to can be a great self-confidence boost & a source of comfort for the future.
You don’t have to go far to reap the benefits of traveling. Even just going on a road trip to a nearby state or a day trip around your own city is a great place to start. Make an itinerary, or just see where the wind takes you! Explore, try new foods, meet someone new – make it a trip you will never forget, even if it’s just a short walk from your own neighborhood.
10. Try a new hobby
Baking mini pumpkin pies for Thanksgiving
There are so many things to try in this life! Kayaking, painting, baton twirling – the list is endless! Find something new that you have always wanted to try & give it a shot! Whether it ends in you mastering the skill, or in a heap on the floor laughing at yourself, it’s a great experience to step outside your comfort zone & try something new.
11. Live more sustainably
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As I always say, we only have two homes – our bodies & the earth. We have to take care of both of them.
Whether it’s a huge change like biking to work each day, or a smaller change like remembering to turn off the light whenever you leave the room, you are making a difference in the sustainability of our planet. And a lot of the changes you can make are healthier for you as well! Biking to work means increased physical fitness, better cardiovascular health, & more time spent in sunlight. Turning off the lights means a decreased energy bill, which is a fiscally fit lifestyle change. Natural cleaners are great for the environment & for reducing the toxins we breathe, & eating more vegetables & fruits means fewer animal products eaten, which is healthier for you & for reducing carbon emissions.
It can be overwhelming to try to live a completely sustainable lifestyle, so instead, pick at least one sustainable living habit & make it a regular practice in your daily life.
Brighten someone else’s day (& your own day as well) by doing random acts of kindness! It can be huge gestures like paying for someone’s meal at a restaurant, or smaller things like holding the door open for someone. The idea behind it is that it goes without notice – don’t pull attention to yourself or take credit for what you have done. And, if someone does insist on thanking you, tell them to pay it forward! Keep the kindness train moving!
We all need a little encouragement. Give out compliments as if you have too many to hold. Let people know what you like about them! You get bonus points if you can move past appearance. Compliment someone’s work ethic, their positive attitude, or how they parent their kids. It can be a huge boost to someone’s self-confidence, & their smile will be infectious – you will end up smiling, too!
If you can, read lots of books. Whether it’s to learn something new or to escape into another world, books are a great way to engage in self-care. Additionally, reading has been shown to strengthen our brains, increase empathy, reduce stress, & improve our memory retention. Find a book in a subject that interests you or a story that makes you want to keep turning the pages & get reading!
The environment we live in has a direct impact on our physical & mental wellbeing. Just keeping our desk clean can greatly reduce stress & improve our productivity. Even more than this, keeping a clean home means fewer germs & reduced stress in the space that is supposed to give us rest.
If you want to go above & beyond, get a plant! Despite the climate-controlled buildings we have been living in for so long, humans used to live in nature, & our minds & bodies still reap benefits from having nature in our living quarters.
I am absolutely fascinated by biophilic design, which connects people with nature within our buildings & communities. People have done some really amazing architectural feats to achieve this balance between architecture & nature, but simply bringing some plants into your home can have some incredible health benefits, including reduced stress & air purification.
Gratitude transforms our mindset from one of scarcity to abundance. It turns what we have into enough.
Ending each day by writing down a few things you are grateful for can have enormous benefits for your mental health, including reduced stress, better emotional regulation, & increased resilience. The more specific you are in the things you write, the more effective this practice will be.
Just like we should be handing out compliments regularly to the people we are with, we should also be sharing them with ourselves. How long would you stay in a relationship with someone who spoke to you the way that you do? Would it be a healthy, long marriage, or would you not even make it past the first date?
Use kind words. When things go wrong, have grace for yourself. Encourage yourself & take time each day to build yourself up, not tear yourself down. It seems simple, but speaking more positively to ourselves can radically transform our lives. Our mindset is in control of how we perceive the world & ourselves, & when we have a more positive outlook of our life situation & an appreciation for who we are, we can gain increased self-confidence, increased self-worth, & perhaps even a better understanding of what purpose we may play in this world.
Social media can be a source of information & connection, but it can also be draining & stressful. Take some time to go through the accounts that you are following & unfriend the ones that are no longer adding value to your life or, even worse, are contributing to any toxic thoughts or habits you may be engaging in. Fill your feed with positivity & useful information that helps you engage in healthier habits. And when you do interact, consider setting a time limit. Time slips away when we are scrolling through our feeds, & that can be a huge detriment to our productivity & quality of life.
I don’t necessarily mean face your darkest fears, but do something this year that makes you step outside of your comfort zone. Whether that’s standing up for yourself at work or telling a friend how much they mean to you, doing something that makes us cringe can increase our self-confidence & self-worth. Go on a trip, try a new food, sign up for a talent show – even if it doesn’t go as planned, you can still look back with pride knowing that you faced your fear.
Regular routines can help us de-stress & feel motivated for our days. Have a regular morning routine that excites you to get out of bed in the morning can help you feel refreshed & energized for your day. You can spend time journaling, reading, washing your face, exercising, making a fancy breakfast – there are so many possibilities. And at night, engage in activities that help you relax & rewind from the day. Journal about what you’re grateful for, wash the day off your face, & spend time reading or engaging in a quiet activity away from screens. It will improve your sleep, reduce stress, & help you feel more refreshed the next morning.
Too often, we spend the moments other people are talking to think about what we want to say next instead of really listening to what they are saying. Make listening a priority this year.
When I was little, I was always told the phrase, “You have two ears & one mouth, & they should be used in that proportion.” I find this holds up in almost every situation in my life. Even when I feel I have something meaningful to say, or when I am debating about an important topic, I find whatever point I wanted to make or thought I wanted to share can always wait. And when I take the time to listen to the person I am talking with, I often find we are more aligned in our thoughts than we realize. Coming to a conclusion, having empathy for one another, & building a healthy relationship all become more more probable when I take the time to listen to what someone is saying.
Engaging in a regular mindfulness practice has numerous benefits. From lowering stress to decreased blood pressure, mindfulness exercises like meditation, mindful walking & yoga can help increase our quality of life. This year, your resolution can be to set aside regular time in your day – when you first wake up, right before you go to bed, or whenever you are feeling stressed – to take time to be present & mindful.
The best habit I can ever recommend to anyone is to have regular check-ins with yourself. Make time each morning to think about how you are feeling, & based on that information, schedule in time that day for what you need. If you are still feeling tired, maybe a little 20-minute nap would be good this afternoon, or maybe a nice hot cup of coffee is a good way to start the day. If you are feeling sore, take some time to stretch. Or, if you’re feeling lonely, make it a point to call someone you love today.
Check-in with yourself at the end of a long week & see how you are feeling. Are you energized by the work & want to be productive this weekend, or do you need some extra time to relax & recharge before Monday comes again?
Scheduling regular check-ins about work, school, exercise programs, relationships, & just general well-being can be immensely helpful in discovering what you actually need in your life to be healthier, mentally, physically & spiritually. Too often we rush through life without actually thinking about how we feel. Sit down with yourself the way you would with a good friend & make time for your inner voice to be heard.
What are your resolutions for 2023? What healthy habits are you adding to your lifestyle? Leave me a comment below!
It’s 6:41pm on Wednesday the night before Thanksgiving, and I am in tears. My son is 15 and my step-son is almost 20 and home from college on break. The two of them just left with another friend to go pick up a friend from the airport. Then they are going to go to that kid’s house to spend the night and we will catch up again tomorrow for dinner at my mother’s. In this moment the silence in the house is so loud. Gone are the days of little boys running around my house watching holiday specials and making Christmas lists off the Black Friday commercials. Having children is one of the best and yet hardest things on the heart. I am so grateful they are so close and spending this time together, but I miss them and their craziness just the same. The holidays and the heartstrings do not always play nicely together.
My boyfriend will be over in a bit, and I am grateful for his presence. He is older than I am and has already gone through this kid transition, so he has empathy for my moments. I work off the Buddhist principle “Be Here Now” not “Be There Then,” so I take a breath and try to refocus. One of the quickest ways to adjust your energy is to move into an attitude of gratitude. In this moment everyone I know is in a good space. I am in a good space. For those things, I am grateful.
A big part of navigating the energy of the holidays and being in a space of joy comes back to embracing change. The only constant in life is that it is always changing. So much of navigating change comes from our perception and the story we tell ourselves about what is taking place. Change your words, change your story, change your energy. I think of my boys and the laughter and memories they are creating tonight with their friends, and that makes me smile. My boyfriend texts me that he is leaving his house and will be here soon, and that warms my heart. A girlfriend sends me a text with pictures of a guy she’s out on a second date with that’s going well, and it makes me happy to know she’s having a good time. The loudness of the silence of the house fades away into the hum of the heat kicking on, the rattle of the dryer running in the basement, and the gentle snoring of my three dogs. The phrase from the Christmas carol pops into my head, “Good tidings of comfort and joy.”
Joy is not always a big, in your face, overwhelming feeling of happiness. In this moment, joy is the soft, warm feeling that comes from the comfort of those little things like my snoring dogs, the sounds of my home, and the gratitude of knowing that in this moment, all is well in my world and with the people I love. If the journey to joy is done from the heart, then part of this is recognizing that it is not felt in just one way. It can be big and felt through your whole being, or that small, soft knowing that makes you smile. However it comes, embrace it, bask in it, truly and deeply feel it, knowing you are worthy of all the warmth, love, and peace it brings you.
Join us on Thursday, December 8 at 7:30pm for an online seminar about Finding Joy, not just during the holiday season, but every day of your life. Learn more & sign up here.
