Boost Your Energy Monday – Daily Tip #119

BoostYourEnergyMondayI’ve worked in the health & wellness industry for almost 4 years now, and every day I hear clients compare themselves with somebody else. What I try to do to remind them is let them know that we are ALL different. No one body is the same as the others. That’s why humans are so uniquely AWESOME! 🙂 We tend to say things about our bodies that we would NEVER say to anybody else, so why is it okay to say it to ourselves? By being negative towards ourselves, we are causing unnecessary stress and emotional pain, which in turn can make it hard to get motivated, lose weight, eat healthy, etc.

Rather than thinking about all of the things we don’t like about ourselves, why not focus on the things we LOVE about ourselves. I challenge everyone reading this to start a journal. Every day, I want you to write down one thing that you love about yourself. This is a negative free zone. Do this every morning to start yourself off on the right foot. It doesn’t have to be a paragraph, it can simply be something like, “I’m funny!” or “I like my dimples!” 🙂 Wouldn’t your day be so much better if you made an effort to start off on a positive foot?

Don’t focus on the negativity in situations. Focus on the positive. We all have things we want to change about our bodies, but do it because you love you, not because you feel fat or you want to look like the next Sports Illustrated Swimming Suit Cover Model. Do it because you want to improve your overall well being. You want to be healthier. You want to be the healthiest person that you can be, for you! Focus on nourishing your body with whole, natural foods rather than depriving yourself of sweets and junk food.

If you are looking to improve your overall body image and your level of self respect, a health coach may be exactly what you need! If you are thinking of hiring a health coach, please click here to see what services I offer! You may also sign up for a Free, No-Obligation Health History Consultation to review your goals and see if a health coach is right for you.

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Relax on Sunday – Daily Tip #118

RelaxonSundayYou can also find this article here – http://elitehealthcoaching.com/2013/06/07/10-tips-to-improve-your-sleep/

A recent study done by the US Department of Health & Human Services, shows that, “one in 6 adults with a diagnosed sleep disorder and one in eight adults with trouble sleeping reported using sleep aids.” You can view all of the study’s findings here – http://www.cdc.gov/nchs/data/databriefs/db127.pdf

I felt like this was a perfect time to repost these helpful tips to improve your sleep. Sleep is a wonderful thing that a lot of us take for granted! Here are is a list of Elite Health Coaching’s Top 10 Tips on how to improve your sleep!

  1. Turn off all electronics one hour before bed. This includes TV, computers, tablets, phones, etc. Let your brain relax before bed without being over-stimulated. Try reading a book or a magazine instead, or just enjoy the company of your significant other.
  2. Limit caffeine. If you must have caffeine, try to only consume in the morning and early afternoon. Definitely avoid caffeine after dinner/before bed.
  3. Shoot for 7-8 hours of sleep per night. This may seem like a lot but your body will thank you.
  4. Sleep more and eat & weigh less. On average, people that only get about 5 hours per night weigh about 5lbs more than their peers that get 7 hours of sleep per night.
  5. Make your bedroom your own personal oasis. If you can, paint your room a calming color like a light pastel color. Decorate your room with calming pictures, scented candles, and other items that can help you relax.
  6. Drink the majority of your water in the morning and afternoon. Limit beverages after dinner so you aren’t getting up in the middle of the night to use the restroom.
  7. Have a sleep schedule, even on the days where you don’t need to be up. This will help your body continue on with your regular routine.
  8. Create a bedtime routine. It can be anything from brushing your teeth and washing your face, to straightening up the house, or reading a book.
  9. Exercise regularly. Experiment with exercise during different times of the day. For a week, try exercising in the morning and then the next week, try exercising in the evening. Take notes on how you felt throughout the day, and how your sleep was. This way you can narrow down the best time for you to exercise that will be the most beneficial.
  10. Limit naps to 20 minutes or less, or avoid them all together.

What are some of your tips to getting a good night’s sleep?

Healthy Tip Saturday – Daily Tip #117

HealthyTipSaturdayMaybe your doctor has told you that it’s time to lose weight, be healthier, or be happier? Or maybe you are noticing changes in yourself like you are more and more tired during the day, your pants are fitting a little tighter than normal, or your skin is breaking out? Why aren’t you taking control of your health & your life to make the necessary changes?

Well the time to make this change is now! It’s time to take control of your health. Nobody else is going to make the change for you, so it’s time to step up! But don’t worry, change doesn’t always have to be a bad thing. Change is good, especially when it comes to improving your health. Here are some tips on taking control of your health:

  1. Take one baby step at a time. As nice as it would be to go into the kitchen and throw away all of the unhealthy food at once and start from scratch, there aren’t many of us that would be able to afford to do so. When phasing out unhealthy food for healthy food, take it slow. Start with the groceries that you need to buy right away like dinners and some snacks. Focus on making those healthy. As the unhealthy items in your fridge or pantry begin to disappear, replace them with healthy food.
  2. Work in exercise. Start with an exercise you enjoy, then branch out from there. Make sure you are cross-training so you avoid boredom, which can lead to not doing any workouts at all. Maybe if you are a runner and you enjoy that, another exercise to introduce could be cross-fit or swimming. Take it slow and introduce new workouts when you and your body are ready.
  3. Start cooking at home. It is no secret that eating out at both fast food and sit-down restaurants isn’t the healthiest way to eat. Make an effort to eat at home. Ask your family what types of foods they’d like while you are meal planning and introduce them slowly. This way you can control exactly what goes into your food, and avoid adding things that are in restaurant food like added sodium, preservatives, and who knows what else!
  4. Get an accountability partner. This can be anyone from a friend or family member, to even hiring a Certified Health Coach. A health coach can hold you accountable, keep you focused on your goals, while giving you lots of information and helpful tips along the way. Elite Health Coaching offers a few different programs to help you stay on track, including support after your program is over for a lesser fee to help you maintain the new healthy lifestyle.
  5. Don’t forget to practice self care. While we are busy introducing all these new things like eating healthy, exercising, and cooking, don’t forget that you need to take care of yourself too. Maybe once a week, draw a nice bath for yourself where you can read a book or listen to music.

Follow Friday – Daily Tip #116

FollowFridayI want to give a quick shout out to a great new website that I have been able to be a part of a little bit by having some articles published. It’s called CureJoy.com. They have a variety of health related articles and a section where you can ask experts questions that you may have. Here is their mission statement:

CureJoy is a platform to seek most genuine and reliable information on Alternative and Natural healthcare from the experts in the field. CureJoy enables one to connect with an expert in the concerned area of medicine and seek an honest and reliable advice to their problems. CureJoy ensures that experts on its platform are 100% qualified and meet all the standards and experience in providing a genuine and quality advice.

Release the Stress Thursday – Daily Tip #115

ReleasetheStressThursdayWe all have days or weekends where we overindulge and end up paying for it. That was me this last weekend. We have a local sandwich shop that has the most amazing Philly Cheesesteak EVER! Normally I get a 6-inch, and am full for most of the day. This time, I decided I’ll get a 12-inch, and have half for lunch and half for dinner. This along with a sweet care package from my step-sister in Montana that contained beer and taffy, was a recipe for disaster. My body certainly hated me for the whole next day. We all have days like this though. We know we shouldn’t indulge, but we do and end up paying for it. However, it’s a good thing to recognize these days and try our best to make them few and far between. So after you have these type of days, how do you recover and can you? Here are a few tips to help you along the way:

  • Have a fruit & veggie filled juice to help you recover. Some of my favorite items to use are kale, oranges, apples, lemons, carrots, and pears, but there are a lot of options. If you buy a store bought juice, make sure it’s 100% juice without any added sweeteners or preservatives. Honestly when I make my own juice, I can feel a huge difference in my energy level. And the fruit that I add to my juices are already so sweet, I don’t need to add anything else.
  • For lunch, have a salad. You can make your own dressing if you’d like or use an all natural dressing. In the picture posted with this article, my salad was made of arugula, olives, artichoke hearts, sesame seeds, and Woodstock dressing. I paired this salad with 32oz of water and a smoothie, that was dairy & sugar free.
  • For dinner, make something at home using only whole, natural ingredients. Don’t buy something that is going to be quick and easy. You can make quick & easy meals at home too. You could make a meal in the slow cooker, like the Chicken Potato Indian Curry or Coconut Chicken which only takes about 30 minutes from start to finish.
  • Drink plenty of water! Shoot for at least 64oz of water, but ideally you should drink about 1/2 your weight in ounces of water per day. For example, if you weigh 150lbs, drink 75oz of water per day.
  • Get out and exercise! Nothing makes me feel more on track than when I get a good workout in for at least 30 minutes. I like that I am getting my body moving and sweating out any of the toxins that may be lingering around from my over-indulgence.

If you are really feeling like you dug yourself a big hole, you may want to consider doing a 7-day detox. You’ll feel like a brand new person by the time those 7 days are up. It’s a great tool that you can use seasonally to really get back into the swing of things and really take control of your health by getting back on track.

Workout Wednesday – Daily Tip #114

WorkoutWednesdayWe all have days or weekends where we overindulge and end up paying for it. That was me this last weekend. We have a local sandwich shop that has the most amazing Philly Cheesesteak EVER! Normally I get a 6-inch, and am full for most of the day. This time, I decided I’ll get a 12-inch, and have half for lunch and half for dinner. This along with a sweet care package from my step-sister in Montana that contained beer and taffy, was a recipe for disaster. My body certainly hated me for the whole next day. We all have days like this though. We know we shouldn’t indulge, but we do and end up paying for it. However, it’s a good thing to recognize these days and try our best to make them few and far between. So after you have these type of days, how do you recover and can you? Here are a few tips to help you along the way:

  • Have a fruit & veggie filled juice to help you recover. Some of my favorite items to use are kale, oranges, apples, lemons, carrots, and pears, but there are a lot of options. If you buy a store bought juice, make sure it’s 100% juice without any added sweeteners or preservatives. Honestly when I make my own juice, I can feel a huge difference in my energy level. And the fruit that I add to my juices are already so sweet, I don’t need to add anything else.
  • For lunch, have a salad. You can make your own dressing if you’d like or use an all natural dressing. In the picture posted with this article, my salad was made of arugula, olives, artichoke hearts, sesame seeds, and Woodstock dressing. I paired this salad with 32oz of water and a smoothie, that was dairy & sugar free.
  • For dinner, make something at home using only whole, natural ingredients. Don’t buy something that is going to be quick and easy. You can make quick & easy meals at home too. You could make a meal in the slow cooker, like the Chicken Potato Indian Curry or Coconut Chicken which only takes about 30 minutes from start to finish.
  • Drink plenty of water! Shoot for at least 64oz of water, but ideally you should drink about 1/2 your weight in ounces of water per day. For example, if you weigh 150lbs, drink 75oz of water per day.
  • Get out and exercise! Nothing makes me feel more on track than when I get a good workout in for at least 30 minutes. I like that I am getting my body moving and sweating out any of the toxins that may be lingering around from my over-indulgence.

If you are really feeling like you dug yourself a big hole, you may want to consider doing a 7-day detox. You’ll feel like a brand new person by the time those 7 days are up. It’s a great tool that you can use seasonally to really get back into the swing of things and really take control of your health by getting back on track.

Recipe Tuesday – Daily Tip #113

RecipeTuesdayKID FRIENDLY GUMBO!!!

1/2 c. onion, diced
1/2 c. green bell pepper, seeded and diced
3 large carrots, peeled and sliced
4 cloves garlic, minced
1 can diced tomatoes
2 tsp Creole seasoning
1 lb chicken sausage links (I used Whole Foods Green Chile Chicken links from their meat department)
16 oz frozen corn
1 lb raw, large shrimp (tails removed)
3 c. white rice

Spray crock pot with non-stick spray. Add onion, green pepper, carrots, garlic, tomatoes, Creole seasoning, sausage and corn. Stir so it’s well mixed. Cook on low for 8 hours. When there is about 10-15 minutes left, start cooking the rice. Also at this time, add shrimp into the crock pot. By the time the rice is done, the shrimp will be cooked as well. Place rice in a bowl, topped with gumbo. I also topped this with Louisiana Hot Sauce 🙂