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.
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!
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.
Learn more about our new Energy Coach, Julie Kolb, here
by Jolie Kolb
Earlier this week Tyler sent out a list of seminars the Evolve team would be doing during the month of December. As I reviewed it, December 8th we are speaking on finding joy during the holiday season. This sounded like an awesome idea; the only problem was, I was finding it difficult to find joy myself. How am I supposed to help others with something I’m not sure I can accomplish myself?
This time of year is a challenge when it comes to maintaining positive energy. My boyfriend and I had already gotten into an argument about Thanksgiving plans, the bills are due and somehow there needs to be money for holiday shopping, everyone’s stress level is higher as we try to accomplish all the things, and then there are the ever-lingering memories of holidays past and the reminder of how things have changed which tug at the heartstrings. Yet this time of year is to be about the energy of joy. If I was going to speak about it, first I had to find it for myself. So I set out on a journey to find joy.
I started in the most logical place, asking my friends. This led to some interesting discussions about how it has to be in the little things and in things that don’t have anything to do with other people. This seemed like a conundrum since the holidays are supposed to be about friends and family. So now I’m looking for things that have nothing to do with other people, in a season that is about other people. At this point I did the most logical thing I could think of and booked myself a one hour salt float. Perhaps some time alone floating in a pool of salt would give me the clarity that I needed. My energy shifted with excitement as soon as I hit the “confirm” button on my float reservation. The relaxation time would definitely bring me joy.
If you have never floated, basically the way it works is that you get into a giant bathtub filled with salt water that has enough salt in it that you automatically float. The bathtub is in an enclosed pod. The doors close and eventually all the lights go out, although you can turn on lights if you choose. I settled in and began to float, eventually the lights went out and it was pitch black. I lay there for awhile trying to relax my mind. At some point I decided I wanted to turn the lights on, but in the darkness, I could not find the switch. I began feeling my way around the tank, unable to find the door or the switch, panic began to set in. It was completely dark and I couldn’t see anything and I knew that no one could hear me. I continued to frantically feel around the walls looking for the handle to the door. Eventually I found it, realizing that I had gotten turned around so that everything that had been on my left was now on my right. I opened the door and let in some light and found the switch to turn on the lights inside the pod. Settling back down into the water I began to reflect on this experience. I was here to relax and find joy. Why did I feel it necessary to look for a way out? Why when I couldn’t find the light switch could I not just relax knowing that in 50 minutes the lights would come on anyway? Why couldn’t I surrender to the experience without having an exit strategy?
After my float, feeling much more relaxed, I sat down to contemplate this journey to joy. It seems to me that if I am going to find joy this holiday season, and help others to do the same, then it has to be a path led solely by the heart. The minute my head gets into the mix, things go awry and it seems I self-sabotage my own mission. How many times are we our own roadblock to joy? I set the intention to get out of my own way this holiday season and to focus on following my heart on this journey to joy. Easier said than done? I have no doubt. But if there is one thing I have learned on the adventure of self-exploration, there are always lessons to be learned and obstacles to overcome. I am looking forward to taking on this challenge of staying in my heart space as we welcome in the holidays and can’t wait to share what I learn along the way.
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.
If you’re feeling a little blue this month, you may be one of the estimated 10 million Americans that struggle with seasonal affective disorder (SAD).
SAD is a type of seasonal depression that affects 10-20% of Americans every year. The exact cause for SAD is not known, but it is associated with the reduced amount of sunlight, which lowers our serotonin production, increases our production of melatonin, & messes with our natural circadian rhythms, altogether leaving patients feeling drowsy, less happy, & even disoriented.
Accordingly, if there’s less sunlight, that means there are more hours of darkness, which creates an increase in the hormone melatonin. Melatonin is the hormone that makes us feel tired at night & helps us fall asleep. The excess amount of melatonin produced in the winter can make us feel more tired & lead to lower energy levels throughout our day.
This change in the amount of daylight also messes with our natural circadian rhythms. When we sleep at different hours of the day than normal or get more or less sleep than our bodies naturally desire, it can lead to feelings of grogginess & disorientation. It can also negatively affect our sleep quality, which also leads to lower energy levels throughout the day.
If you believe you are struggling with SAD or another form of seasonal depression, here are 10 holistic strategies for fighting off the winter blues & taking care of your mental health this season.
This is one of the most important coping mechanisms for SAD. As stated above, SAD is associated with the reduced amount of sunlight, so a reasonable treatment is to increase your daily dose of the sun’s rays. Even just 15 minutes spent in direct sunlight can have enormous benefits on your mental health. Going for a walk or just sitting on your porch drinking coffee & soaking in the sun’s rays can increase your levels of serotonin & vitamin D, leading to increased levels of energy & feelings of happiness.
If you are unable to spend more time in the sun, consider purchasing a sun lamp. These lamps imitate the sun’s rays, & spending time basking in their glow can have similar benefits as spending time outdoors.
2. Exercise regularly
Me on a run
One of the causes of SAD is decreased levels of serotonin. Exercise naturally boosts our serotonin levels as well as the levels of our endorphins & other “happy” hormones. Aim to exercise for at least 30 minutes a day. Rhythmic, cardiovascular activities are linked to higher releases of serotonin & endorphins, so activities like running & walking, which can also be done outdoors in the sunlight, can have enormous benefits. However, any type of exercise, including dance, weight lifting, swimming, & more will boost your serotonin production.
Feelings of loneliness can contribute to depression & lowered self-esteem. On the contrary, studies show spending time with our loved ones can boost our self-esteem, self-worth & lower our stress levels. Make time in your schedule to spend with loved ones. Even if you can’t meet in person, a phone call with a friend can have enormous benefits for your mental health & the mental health of your loved one.
4. Eat for your mood
Citrus Shrimp – find the recipe on my Instagram page here
To help your mood, incorporate more omega-3 fatty acids in your diet. Studies show increasing your consumption of omega-3 fatty acids, which can be found in fish, nuts & seeds, & plant oils, can lessen the symptoms of various mood disorders, including depression.
Additionally, increasing your consumption of Vitamin B12 & Vitamin D can improve your mood as well. Vitamin B12 is not produced naturally in our bodies, so it must be consumed through diet. A deficiency of Vitamin B12 is associated with fatigue & mood disturbances. Most people do not need supplementation of Vitamin B12, but increasing this vitamin naturally in your diet can help improve your mood. Vitamin B12 is found in animal products, such as meats, cheeses & eggs. You can also find it in fortified foods such as cereals.
We get much of our natural Vitamin D consumption from the sun, so we are often deficient in this vitamin in the winter. Vitamin D supplements are available, & you can consume the vitamin naturally by eating tuna fish, salmon, egg yolks, & cereals, milks & orange juice fortified with Vitamin D.
Many people who struggle with SAD feel higher levels of stress. Limiting the stressors in your life can improve symptoms of SAD.
For stressors you cannot eliminate, developing coping mechanisms to deal with them can be helpful. Make time for activities you enjoy, & make sure you give yourself breaks when you are doing stressful activities. If needed, seek our professional counseling to help you learn emotional regulation skills & different coping mechanisms to deal with life stressors.
One symptom of SAD that leads to increased feelings of depression & fatigue is the disrupted sleep schedule. The decrease of serotonin, increase of melatonin, & disrupted circadian rhythm all lead to increased drowsiness & decreased energy.
Setting a regular sleep schedule can help with these symptoms. Set a time to wake up & fall asleep each day, & stick to it as closely as you can, no matter how your schedule varies. Before bed, make sure you have a “wind down” hour, when you put away the screens & engage in self-care to relax your mind.
If you still feel you are struggling because of the longer hours of darkness, consider investing in a Dawn Simulator. These are alarm clocks that simulate natural light to ease you into waking in the morning. I personally own one of these clocks because I wake up before the sun for much of the year & it has been a game-changer in my morning energy levels.
SAD has been associated with increased risk for drug & alcohol abuse. Depression can increase the temptation for using alcohol as a coping mechanism, but alcohol actually makes depression worse. The result is an increased dependency for this substance but no benefits for your mental health.
If you find yourself drinking more, consider reaching out to a professional counselor for assistance.
Journaling can help us process our feelings & emotions. Studies show journaling can lead to reduced feelings of stress & anxiety. Additionally, keeping a gratitude journal can increase our self-esteem & lower stress levels. Take time each evening to journal about your thoughts & feelings & write down a few things that you are grateful for. The more specific you are with what you write, the more effective this practice will be.
Cognitive Behavioral Therapy (CBT) is a mental health treatment that teaches techniques & tools to help you change your thinking & improve your mood. CBT can provide you with coping mechanisms that can be used, not just this season, but throughout your life. A study by the American Journal of Psychiatry found that when patients used light therapy or CBT alone, they had similar positive effects. However, one year later, the group that used CBT was experiencing fewer recurrences of SAD & less severe symptoms than the group that only used light therapy.
You can read books on CBT, but I highly recommend seeking a medical professional to help you learn the initial techniques & treatment.
When our mental health is struggling, it is easy to believe we are the only ones feeling this way. This can lead to increased feelings of isolation, & even worse, make you feel that you cannot share about your emotions & struggles.
If you are struggling with SAD, know first & foremost that you are not alone. As stated above, 10-20% of Americans struggle with SAD, & even more than that report milder symptoms of depression during this time of year. Additionally, depression itself is one of the most common mental health disorders, affecting an estimated 5% of the global population.
Talking to someone about the way you are feeling can help you cope with the stressors in your life, & discovering that someone else is also struggling may help you feel less alone & lead to increased feelings of self-worth. Seeking help from a medical professional can also be a great first step in managing your depressive symptoms. Your mental health is a priority, & it should be treated as such.
The winter may seem long, but there is always the bright ending of spring at the end. Take care of yourself this season, have grace for yourself during your mental health journey, & always remember that you are not alone.
If you’re feeling a little stumped as to what your New Year’s resolutions should be in 2022, I have 22 suggestions that will positively impact your mental & physical health.
In fact, even if you already have your resolutions made, these 22 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 2022 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.
2. Fuel your body
Harvest Spinach Salad – you can find the recipe here
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.
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.
5. Move your body in loving ways
Me doing yoga
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
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!
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.
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. While much of the world is still shut down to travel, going on a road trip to a nearby state or even just 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.
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.
22. Check-in with yourself regularly
Me meditating on my back porch
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 2022? What healthy habits are you adding to your lifestyle? Leave me a comment below!
The holidays are upon us, which means lots of time spent with loved ones, enjoying the warmth of the indoors, a lavish dessert table always just a few steps away.
The holiday season is a wonderful time of year that should be enjoyed & indulged. But with a different party at every turn, it can be easy for those holiday treats to add up.
In my holistic wellness business, I focus less on the number on the scale & more so on the numbers of health biomarkers. Put more simply, I focus on how my clients are feeling & how healthy they are. When people engage in healthy habits, they feel better, mentally & physically, & a healthy weight will come from those healthy habits in its own time.
This holiday season, it’s important that we focus less on our weight & more so on how we are feeling. Despite the fun festivities this time of year, there are many factors that impact our emotional & physical health in a negative way. The limited sunlight, busyness of the season, & tempting sugary treats can cause anyone’s health to decline. Given most of us would like to enjoy this special time of year, it’s important that we take care of ourselves, emotionally & physically.
If you are struggling to find ways to keep your health goals on track this season, read below for seven healthy habits that will help you take care of your body & mind. And like I said before, if you are worried about those holiday pounds, these habits will also keep your waistline in check, or possibly even shrink it a little.
1. Prioritize eating enough vegetables & protein at parties
There is no doubt that there will be plenty of carbohydrates & fats at every party. Dishes laden in butter always find themselves on the dinner table, along with rolls & potatoes, & the desserts are always full of delicious sugar. To keep your goals on track, instead of focusing on & limiting foods deemed “unhealthy,” intentionally nourish yourself with protein & vegetables.
Focusing on limiting our intake of certain foods can negatively impact our mental health. While portion control is always a good idea, completely restricting or starving ourselves of foods we love can make us feel unhappy, & it is correlated with unhealthy binges when we finally give in to our desires.
Instead of limiting or restricting, focus instead of what your body needs. There will be plenty of carbs & fats, so fill your plate first with protein & vegetables. Nourish your body. Then, if you are still hungry, enjoy some of your favorite fat- or carb-heavy dishes. By making your protein & veggie intake a priority, you are more likely to have a balanced plate, which means a well-nourished body. Remember, carbs & fats are an important party of our daily nutrition intake, too, so they do not need to be entirely avoided.
The easiest way to keep your metabolism running, gut moving steadily, & to get a lovely serotonin (or happy hormone) boost is to exercise. Keeping your body moving can also help you detox from anything you have eaten that your body doesn’t enjoy, & it will help you use up some of the extra energy (food) you have consumed.
Most importantly, exercise makes our bodies feel good. Eating more sugar can increase inflammation, eating more salt can increase water retention, & eating rich foods in general can cause bloating & discomfort. Exercise can help combat all of these symptoms, which will help us feel our best for our next celebration.
Exercise also impacts our mental health in a positive way. Despite the extra exertion of energy, exercise releases hormones in our body that make us feel happy & energized. This means more productive work days & more fun at parties. Engaging in regular exercise can also help us have more productive sleep, which brings us to our next topic.
Sleep is one of the most important things we can do for our health. It is essential for our bodies to rest in order to grow strong & healthy. Our muscles repair & grow from exercise when we sleep, & our minds are able to decompress during REM sleep from anything stressing us in our lives.
When we don’t get enough sleep, it impacts us both mentally & physically. Limited sleep actual causes a reversal in the hormones released in our bodies. Normally, sleep releases leptin, which makes us feel rested & satisfied. But when we don’t get enough sleep, cortisol & ghrelin are released instead. Ghrelin makes us feel hungrier & causes sugar cravings, which means the morning donut you might normally pass up for a healthier choice suddenly becomes a donut or two for breakfast. Cortisol causes stress & inflammation in the body, & it can also cause an unhealthy weight gain around your stomach & thighs. Limited sleep is directly related to a weakened immune system & higher risk for disease.
Cortisol negatively impacts our mental health as well. When we have higher levels of cortisol, even small stresses in our daily lives seem unmanageable. There is a mind-body connection, & when we don’t take care of & let our bodies rest, our minds feel it, too.
If you are feeling extra stressed in your life, think about whether or not you are getting enough sleep. The phrase “Have you tried turning it off & on again?” applies to humans, too. Aim to get at least 7-8 hours of sleep each night for the best results. This will also allow for an ample amount of REM sleep, which, as stated above, is our body’s way of handling daily stresses in our lives. If you have a big problem you can’t solve, you may want to sleep on it. You might find in the morning, your subconscious brain has created a solution for you.
We can’t always use sleep as our means for rest, especially in the middle of a work day. If you find yourself feeling stressed during your day, take a few minutes to practice mindfulness exercises.
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. Even if you only have 30 seconds to spare, sit, focus on your breath, & be present. You will be amazed at how much this simple exercise can make you feel more at peace in your daily life.
Like stated above, completely restricting or starving yourself of your favorite foods can negatively impact your mental & physical health. We tend to feel discouraged & saddened when we completely restrict ourselves from the foods we love, & when we do give in to temptation, its all too common to go on an all-out binge & eat way more than we would have initially.
The holidays are a perfect time to enjoy special treats. When you go to a party, give yourself a chance to make a selection of one or two desserts instead of sampling every single one. Walk down the table once to take a look at the options, & then a second time to get a piece of the ones you want. This helps you to avoid the all-too-common mistake of grabbing the first dessert that looks good, & then realizing the one you really wanted was all the way at the end of the table. Eating only one or two desserts will also help keep those carbs & sugars in check, so you can enjoy the holidays while keeping the inflammation & weight gain to a minimum.
Intentional exercise is not the only time we should be moving our bodies. Many people engage in regular exercise, but then spend the rest of their days sedentary at their desks. This not only increases your chance for weight gain, but it can increase inflammation & muscle tightness, which can lead to more chronic illness.
If you find yourself sitting for most of your day, set a timer to get up & take a walk every once in a while. Even if it’s only for 15 minutes on your lunch break, or a quick 2-minute walk to the water cooler each hour, your body will reap the benefits, & it may help you feel better mentally, too! Working all day can be draining, but taking a quick break to move & breathe can help you to refocus & re-energize.
There are fewer hours of daylight in the winter, which means more time spent indoors. Often, this time spent inside is much less active than the time spent outside, which means people tend to get more sedentary. The extra energy we are getting from holiday foods is stored rather than burned, & our muscles get stiff from the lack of use. The limited sunlight can also cause a deficiency in Vitamin D, which can weaken your immune system.
The best remedy is to get outdoors. It may be cold, but even just spending15 minutes in sunlight daily can combat all of the regular effects of the winter darkness. Go for a walk, meditate, or just relax on your front porch drinking a hot cup of tea.
If you absolutely can’t get outdoors during the day, consider getting a sun lamp. It’s not as good as the real thing, but spending 15 minutes basking in the glow of this fake sun can help improve your mental health.
8. Eat mindfully
Harvest Bowl with Pumpkin Polenta – click here for the recipe
There is so much good food during the holidays that we often tend to stuff ourselves far beyond what our bodies need. Remember, food is fuel, & the goal at feeding times is to nourish ourselves.
When you arrive at a buffet-style party, use the same strategy as used for the dessert table. Walk down once to peruse what the options are, & then walk through a second time to fill your plate with what you want. Remember to make the majority of your plate proteins & vegetables, & then add smaller portions of the carbs & fats you want. Eat slowly, engage in conversation, & relax for at least 15 minutes after eating before getting up for seconds. You may find you are satisfied with the amount that you initially ate.
The holidays have a lot of fun foods that we don’t normally get, so to make sure you don’t feel like you are missing out with smaller portions, eat mindfully. Chew slowly & savor the flavor of what you eat. Pay attention to the smell, texture & taste, & feel how good it feels to put these warm, comforting foods in your stomach. The goal of eating mindfully is to feel satisfied, instead of restricted or stuffed, at the end of the meal.
One of the most important things you can do for your health is to hydrate your body. In the winter, your body will thank you for this in many ways.
Our bodies need water to operate. When we don’t drink enough water, it negatively impacts our organ function, immune system, & energy.
Try to drink at least 64 ounces of water a day. If you are traveling, regularly exercising, struggling to get in enough sleep, or fighting off illness, consider also adding electrolytes to your drink. Nuun is a great choice, with different options depending on your activity level & personal needs. Nuun Vitamins, Nuun Immunity, & Nuun Rest can all be great every day options to drink.
10. Check-in with yourself
Me meditating
The most important thing you can ever do for your health is to check in with yourself. We all have different needs, & you know your body best. What is your lifestyle lacking? What practices would add more quality to your life? If it’s more sleep, create a regular sleep schedule & set a timer to go to bed each night. If it’s drinking water, set a timer on your phone to remind you to drink, or get a fancy water bottle that helps you keep track of how much you have consumed throughout your day. If it’s making healthy food choices, bring the healthy food choice to a party so you know there is at least one dish there that you can enjoy & share with others. If it’s exercising, find a buddy to keep you accountable or a gym class that you enjoy. If you need more time for self-care, schedule it into your planner & be intentional about what you do during that time.
Whatever it is that your body or mind needs, have grace & love for yourself & take the time to engage in self-care. More than anything, this is what will help you live your healthiest lifestyle & feel your very best.
Me after running a half-marathon in a snow storm! I definitely needed some Punch Gunk that day.
Note: This article does contain affiliate links. If you purchase a product after clicking a link, I may earn a commission off of that purchase.
Dealing with aches & pains is something everyone is familiar with, but if you are an athlete, or someone dealing with a chronic or acute pain disorder or injury, you know that dealing with regular or severe pain or soreness can greatly detract from performance & quality of life.
One common solution to deal with pain is to take an over-the-counter or prescription pain medication, but in my experience as an athlete with a chronic pain disorder, these pills often don’t work. Not only am I discouraged by the long list of side effects that come with taking an over-the-counter pain reliever regularly, but so often the medications don’t provide any relief, or they focus on relieving some inflammation from all over my body rather than targeting the actual point of pain that is bothering me.
But now, I have Punch Gunk, & I can honestly say it has changed the game in pain management.
Punch Gunk was started by husband & wife team Cameron & Nadene McIntyre, who wanted to create a natural remedy for pain relief for athletes. Their displeasure with current products on the market was that most of them had an unpleasant odor, were greasy, & did not penetrate far enough to get the needed work done. After conducting extensive research with multiple athletes, & through collaboration with chemist Fred Khoury at Above Rinaldi Labs, they created Punch Gunk. It’s an FDA-compliant topical pain reliever made with nine natural extracts, including aloe, witch hazel, licorice root, & tea tree heart. It is anti-inflammatory, anti-microbial, & full of antioxidants; it’s designed to help relax sore muscles, reduce inflammation, fight free radicals, detoxify your body’s cells, & moisturize your skin. Their product has been endorsed by a number of high-profile athletes, including Pedro Minc, Kevin Holland, & Jessica “Evil” Eye.
Full disclaimer: This company contacted me on Twitter & sent me a box of their products to try for free. However, everything I am writing here are my own, honest thoughts about this product.
The cream is like nothing I have ever used before. In the past, I have used two creams to help with pain: Icy Hot for athletic soreness, & magnesium lotion for chronic pain. Icy Hot is nice, but it’s a tad intense, & the medicinal smell isn’t always my favorite. Magnesium lotion has by far been my favorite pain relief cream because it does provide relief for chronic pain & it’s made with essential oils & other natural ingredients, so it’s gentle on my skin. However, the pain relief doesn’t last for long – it just doesn’t penetrate deep enough.
Punch Gunk is like a combination of the two, but so much more effective. It had a gentle cooling & heating quality to it, much like Icy Hot but a lot less intense. It smells wonderful, & it’s made with all-natural ingredients. Most importantly, it takes my pain away completely, & the pain stays away for much longer than it does with the magnesium lotion.
What I was most impressed by was the pain it removed in my rib cage. In my junior year of high school, I dislocated three of my ribs, & one of them still pops out of place pretty frequently. The only way I can get it back into place is to see my chiropractor, & when those visits are far apart, it means I have to deal with the pain of a dislocated rib & the associated muscular inflammation for sometimes months at a time. Nothing has ever taken away the pain of my dislocated rib except for a chiropractic adjustment. At least, nothing had taken away the pain until I tried Punch Gunk. By no means did it put my rib back into place, but it provided such exceptional pain relief that I forgot about the injury for hours. That is a huge win for me.
Punch Gunk doesn’t just make pain relief cream. I was also sent a couple bath bombs to try, & I had the same pleasant experience. The bath bomb doesn’t have a strong, perfumed scent; it was much like slipping into a bath filled with epsom salts, but the relaxed sensation I felt in my muscles after my soak was much more enhanced. I felt relaxed all evening, & I slept through the night after my soak, which is another rare feat for me.
I strongly recommend Punch Gunk’s products for anyone. Whether you are dealing with minor aches & pains from sitting at the office all day, or you’re someone who struggles with chronic pain; if you’re an athlete dealing with soreness from an intense workout, or if you are nursing an injury back to health, this product will provide the pain relief you are looking for without any nasty side effects or toxic chemicals. And the pleasant aroma will help you feel relaxed & rejuvenated to tackle whatever you have left in your day.
Punch Gunk’s slogan is “Tough Stuff for the Rough Stuff.” Life can get pretty rough sometimes, but with Punch Gunk, you can tackle all your goals without anything, even pain, holding you back.
Supplements have been growing more popular in the health and fitness industry. The trouble is, there are so many out there, it can be difficult to know which ones are right for you.
It’s always best to get the majority of your nutrients from real food, but sometimes food alone can’t provide enough of these essential vitamins and minerals. This is where supplements come in. Supplements can help provide nutrients that you may be lacking in your diet, either because you are choosing not to eat the food source, or because you aren’t able to eat enough of it.
Keep reading to learn more about the supplements that can benefit the average person’s health. Remember, always consult your doctor before adding any supplements to your diet.
Fish Oil
The American diet is heavy in saturated fats. While these fats aren’t necessarily unhealthy, the human body performs better when there is a balance of saturated, monounsaturated and polyunsaturated fats in the diet.
Fish oil supplements provide your needed daily value of monounsaturated and polyunsaturated fats, so your body can work at its best. Additionally, fish oil supplements have been shown to support eye, heart and skin health, and they can help reduce inflammation in the body.
For best absorption, take your fish oil supplement with dinner or before bed.
Greens
It’s always best to consume your vegetables from whole food sources. However, there are occasions, either because of holidays, travel, or just unexpected changes in our dinner plans, when we don’t get in all of our servings of vegetables for the day.
Greens supplements are for these occasional days when you don’t get in enough veggies, so you can stay on track with your nutrition goals and your body can still work at its best.
Protein
Protein supplements are a lot like greens supplements – they are for those days when you don’t get enough of the macronutrient from food sources. On those days when your diet is off, either because of holidays or because you just haven’t made it to the grocery store for the week yet, or if you are an athlete who struggles to get enough protein into your diet, protein supplements are a great solution. Protein powder is an easy way to drink the nutrients you need so you can stay on track with your nutrition goals and keep your body performing at its best.
Multivitamn
It’s nearly impossible to have a perfect diet – to get in all the daily values of micronutrients we need would take way too much time and focus. Taking a daily multivitamin helps protect you from a multitude of nutrient deficiencies that are more commonly found in people who choose not to take this daily supplement.
Vitamin D
We all know spending time in the sun is important for our health. But with office jobs, stay-at-home orders, and sunscreen, it can be difficult to get enough sunshine in our lives. Vitamin D supplements can help. These supplements help strengthen our immune system and promote healthy bones and teeth, especially for children and older adults.
Not all supplements are created equal. Because of different laws and regulations, or lack thereof, in different countries, some companies are selling supplements that are not as high of quality and/or do not deliver the benefits they promise. For this reason, I recommend always doing your research about the company you purchase from, or, let me do the work for you. I work with Nature’s Sunshine, a reputable company that has been making quality supplements for over 50 years. If you are interested in purchasing a supplement, use this link to get 25% off your order!
Supplementation is a holistic way to take charge of your health. These five supplements listed above are ones the average person can benefit from using. However, if you are interested in learning more about your specific health and supplement needs, consider scheduling an appointment for a ZYTO scan.
ZYTO scans help us to look at an overall picture of your health. Based on that information, I am able to recommend supplements that will best help bring your body back into balance. It’s a more personalized and in-depth approach to holistic health that can help you feel and perform at your best.
If you are interested in scheduling a ZYTO scan, you can learn more & sign up for a FREE consultation here.
Holistic wellness and medicine is gaining prominence in the medical and health community, and supplements are one of the main products at its core. However, with little regulation on these products, especially in the United States, and with so many supplements to choose from, it can be difficult to know what you need and what is actually going to work.
This is where ZYTO scans come into the equation.
ZYTO is an international company focused on producing software designed to give insight and guidance for health and wellness decisions. Founded in 2004 by Dr. Vaughn Cook, ZYTO is one of the leaders of biocommunicaton technology in the world.
My story
I have to admit, I was greatly skeptical of the ZYTO software the first time I came in contact with it. I had been struggling with chronic health issues for eight years, and it had gotten to the point that my digressing health consumed much of my energy and time. After multiple doctors had failed to successfully treat my diagnoses, or even realize what was wrong, I tried the ZYTO scan as a last ditch effort to improve my health.
After spending much of my life being poked and prodded with needles and more invasive procedures, the idea of having my health problems understood simply by placing my hand on a cradle seemed much too simplistic. When the scan was finished, I was given a long list of supplements recommended to bring my body to a more balanced state. Because neither the scan nor the supplements were covered by insurance, I disappointedly handed over hundreds of dollars that day with little hope that anything in my life would change.
However, after years of struggling to find help and a cure for my illness, it was only a mere two weeks after taking the supplements that I began to feel a difference. My irritable bowel syndrome (IBS) and leaky gut symptoms improved, my headaches and body pain began to fade, and the heaviness I had felt for years started to lift away. I had more energy, a larger appetite, and a new zest for life. My mood improved, as did my capacity to mentally handle tasks that before had been challenging. As time went on, I began to be able to eat foods that before had been restricted from my diet, and I began to chase dreams that I had never thought possible, such as running across the country last summer.
How does a ZYTO scan work?
So, how does the ZYTO scan work? First, it’s important to recognize that the ZYTO scan is not a diagnostic tool. It is not meant to replace doctors or western medicine, but it is meant to serve alongside these other health modalities to create a holistic wellness program. The hope is that the supplements recommended will help support someone who is pursuing a healthy lifestyle.
To recommend supplements, the scan uses a galvanic skin response, which measures fluctuations in electrical conductivity of the skin. You may be familiar with this technology as it is used in lie detector, or polygraph, tests. Galvanic skin responses have also been used to do psychological research, psychotherapy, media and ad testing, usability testing, and neuroscience. By using a galvanic skin response, the ZYTO technology is able to tell if your body has a positive or negative response to different substances, including different foods, supplements, and health services, such as massage or chiropractic care. The ZYTO software analyzes the responses given to determine which of these foods, supplements and health modalities can help bring the body into a balanced, healthy state.
Is the ZYTO scan for me?
The best thing about a ZYTO scan is it can help anyone, no matter where they are in their health journey. Whether you are currently being treated for a medical diagnosis, working on losing weight or building muscle through personal training and/or nutrition coaching, or just trying to live a healthier lifestyle, the ZYTO scan is a tool that will only benefit your health journey. It serves alongside your current medical and health treatments to better help you achieve your goals and have a healthy lifestyle.
Getting a ZYTO scan
If you are interested in getting a ZYTO scan, or just learning more about the technology and what getting a scan looks like, consider using Evolve. I offer ZYTO scans at a competitive, affordable price because I strongly believe everyone should have access to becoming their healthiest self. I work with Nature’s Sunshine, a reputable supplement company that has been offering affordable, high-quality supplements for 50 years. Most importantly, though, I want to work with you. Getting a scan with Evolve means that your health goals and personal lifestyle will always be taken into account, and the supplements I recommend will always be secondary to suggesting dietary and lifestyle changes that will help you achieve the life you want without having to buy anything. My goal is always to help you become the healthiest, happiest version of yourself through the most natural means possible.
To learn more & schedule a FREE 15-minute consultation, click here.
