Stay Healthy in Any Situation with an Emergency Wellness Kit

You’ve decided to improve your diet and things are going well.  You’ve got a good routine and there are healthy groceries at home just waiting to be transformed into a nutritious meal.

But today was rough.  You had no breaks and your last meeting of the day went late – really late.  You’re starving.  And your favorite candy bar is taunting you from the vending machine.

Situations like these can derail anyone.  Hunger, stress, and fatigue can be powerful forces to overcome when you’re trying to change habits.

To set yourself up for success, create your own emergency wellness kit.  Read on for help putting one together, so that you can stay on track no matter what life throws your way. Continue reading

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3 Powerful Phrases That Will Change a Negative Mindset

3 Phrases

Have you ever found yourself stuck in a pattern of negative thinking?  Maybe you’re angrily ruminating over your endless list of household chores because you feel like the only one who cleans up in your house, or your mind is working overtime trying to figure what could possibly be causing the person in front of you to be driving so darn slow.
We all have negative thoughts now and then, and there’s nothing wrong with that.  In fact, it’s important to allow yourself to acknowledge and accept them from time to time. However, spending too much time stuck in negative thought patterns can affect your mood and even your health, so it’s essential to have some techniques to help you shift gears.
If you find yourself burdened by frequent negative thoughts, try one or all of these phrases to help you change your mindset:

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5 Surprisingly Simple Morning Habits with Amazing Benefits

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Do you struggle to get out of bed in the morning?  Maybe you hit the snooze button several times before dragging yourself out of your nice, warm bed, or maybe you sleep through your alarm altogether.  I’ll admit,  I’m not really much of a morning person. Waking up to this cold, rainy Oregon weather makes me want to burrow under my covers and stay there until summer.

Since that’s not exactly realistic, I decided that I needed to find some easy ways to start my day with energy and excitement.  My morning routine consists of these 5 surprisingly simple habits with amazing benefits: Continue reading

Healthy Dessert Idea: Chocolate Avocado Mousse

I’ve never really understood it when people say “You can’t have your cake and eat it too.” What’s the point in having cake if you’re not going to eat it? I feel that way about most desserts, which is why I try to keep the typical sugar laden types out of the house as much as possible.

You might be surprised at how easy it is to make a healthy dessert. So healthy in fact, that you can eat it for breakfast and not feel even slightly guilty. Typical ingredients like chocolate can actually be good for you, and there are substitutes for unhealthy oils and sugar that are nutritious and delicious. With the right tweaks, you can create something that benefits both your taste buds and your body. Continue reading

Progress Report: 50 Goals Project

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It’s been a week since I created my list of 50 goals for my 50th year, and I’m happy to say I’m off to a great start! I printed my list and posted it in my office so that I could reflect on it daily.  Then, I created some weekly goals that relate to the list.  Here’s what I have accomplished so far:

#3:  Read the biography of someone I admire.

Weekly goal:  Choose a biography to read.

Result:  I chose the biography of Malala Yousafzai, and will start reading it when I have finished my current book (Fates and Furies by Lauren Groff, if you’re curious!).

#6:  Learn the basics of a foreign language.

Weekly goal:  Spend 10 minutes each day learning Italian with the Duolingo app on my phone.

Result:  I chose to learn Italian because there is a chance I may travel to Italy this year (fingers crossed!). Thanks to the Duolingo app, I get a daily reminder.  I didn’t manage to practice every day, but I did get started!

#9:  Meditate more frequently.

Weekly goal:  Meditate after I exercise on Monday, Wednesday, and Friday, for 10 minutes.

Result:  I meditated with the Headspace app on my phone 3 times.  It felt great and was a great way to end my workouts.  10 minutes seems like the perfect amount of time for now.

#28:  Have a date day with each of my daughters.

Weekly goal:  Spend a day with my oldest daughter this week, before she returns to school.

Result:  We had a fabulous day!  We spent a day shopping, having lunch and working on a craft.  I think I may have to change this goal to plan these dates more often – once a year is definitely not enough!

#50:  Say “I love you” every day.

Weekly goal:  Say “I love you” to one person each day.

Result:  This was an easy goal because I’m fortunate to be surrounded by people that I love.  Making a point to express it felt great, and I plan to work on doing the same with people in my life that I may not think to say that to as often.

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50 Goals for my 50th Year

Having a birthday often causes us to reflect on who we are, what we have achieved and what we have yet to accomplish in our lives.  When it’s a birthday that ushers in a new decade, that tendency is even stronger.

With that in mind, in honor of my upcoming 50th birthday, I decided to create a list of 50 things that I would like to prioritize or achieve this year.  The items on the list are things that I hope will broaden my horizons, strengthen my gratitude, and make me a better person.  Like a fine wine, I would like to improve with age. 🙂

50-goals-2 Continue reading

How to Stick to Your Resolutions in 2017

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2017 is going to be a great year.  Your resolution is to get healthy, so you bought a gym membership, new workout clothes, and a giant tub of protein powder.  You’re ready!

You arrive at the gym and circle the parking lot for 10 minutes until you finally find a spot. You hurry inside, excited for your first spin class, but quickly discover that all of the bikes are taken.  You sigh, get on the only available treadmill, and force yourself to keep moving for 40 minutes.  It’s not fun, but once you’re done, you’ve worked up a sweat.  You decide to try your protein shake, but after one sip you wish you hadn’t bought that giant tub.  It’s terrible!

After a few weeks, your attendance at the gym is dropping off, and you only sporadically remember that you even set that resolution.  You’ll work out when the gym is less crowded.  Or maybe when the weather is nicer.

Sound familiar?  This scenario is common, but there’s something you can do about it!

Here are 5 steps to take to stick to your resolutions in 2017: Continue reading