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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Progress Report #3: 50 Goals Project

a-goal-properly-set-is-halfway-reached

It’s only been a short period of time, but already this project has had a very positive effect on my life.  I’m more open and loving with those around me, and as a result, my relationships are stronger than ever.  I’m also happier and more grounded.  Here’s a look at the goals I set and what I’ve achieved so far:

  1. Take a cooking class.
    • I did some research on local cooking classes, but have not signed up for one yet.
  2. Read a classic novel.
  3. Read the biography of someone I admire.
    • I’m halfway through “I Am Malala.”  Technically it’s a memoir (not a biography), but my intent in setting this goal was to learn more about someone I admire.  It’s an incredible story.
  4. Eat more vegetables.
  5. Watch a documentary about something I know little about.
  6. Learn the basics of a foreign language.
    • I’m still practicing Italian for at least 10 minutes most days.  According to Duolingo, I’m 9% fluent!
  7. Volunteer more.
  8. Grow vegetables from seed.
    • I have researched information on how to start, and plan to begin the process next month.
  9. Meditate more frequently.
    • I am meditating more often with the help of some wonderful apps.  I have used Headspace, Calm, and am currently trying Aura.
  10. Take a photography class.
  11. Forgive someone, even if I don’t want to.
  12. Write more thank you notes.
  13. Spend less time on social media.
  14. Spend at least one day a month technology-free.
  15. Try a new form of exercise.
    • Cycling on the stationary bike is now a regular part of my workout routine.  I am currently trying Cyclecast,  an app with cycling classes I can do at my convenience.  I love it so far!
  16. Express gratitude every day.
    • This is a habit that has improved my life in countless ways.  Now that I do this regularly, I am happier and more aware of the many things I have to be grateful for every day.  I have crossed it off because it is now a habit, but I certainly don’t plan to stop.
  17. Give more hugs.
  18. Give myself a compliment every day.
    • This one needs more work, but simply having it on my list has helped me to do it more often.
  19. Give someone else a compliment every day.
  20. Travel somewhere new.
  21. Watch a classic movie I’ve always wanted to see.
    • I watched The Philadelphia Story with Cary Grant, Katharine Hepburn and James Stewart.  I have always been a fan of Cary Grant, and this was a movie I hadn’t seen.
  22. Admire a sunrise.
  23. Admire a sunset.
  24. Take a trip to somewhere in my state that I have never been.
  25. Go for a hike and have a picnic.
  26. Call an old friend just to talk.
  27. Get rid of things I no longer need and donate them to someone who does.
  28. Have a “date day” with each of my daughters.
    • I spent Saturday with my youngest daughter, and we had a great time!
  29. Practice mindfulness.
  30. Make a successful sourdough starter.
    • I made my first two loaves of bread this week, and they turned out really well!  I need to experiment with recipes and techniques, but I’m very happy with my first try at this.
  31. Laugh more.
  32. Take time to appreciate the beauty in things.
  33. Eat at a Michelin-starred restaurant.
  34. Publish something new.
    • I am working toward this and using my weekly goal setting to keep me on track.
  35. Research and learn more about my family history.
    • I had lunch with my mom this week and took some time to talk about some of her family history.  I learned quite a bit that I didn’t know before.
  36. Give someone a gift for no reason.
  37. Give a gift anonymously to someone I know is having a hard time.
  38. Take part in an event for a cause that I believe in.
  39. Go to a cultural event to learn about another culture.
  40. Listen more in all of my conversations.
  41. Donate to a cause I believe in.
  42. Tell others what I appreciate about them.
    • My weekly goal is to tell one person each week, and I plan to keep that goal throughout the year.
  43. Take a college course on a subject I’m interested in.
  44. Make a new friend.
  45. Take myself on a date and do anything I want for the day.
  46. Do something that I enjoyed doing as a child.
  47. Have a romantic, candlelight dinner with my husband.
  48. Keep an open mind when I disagree with someone (#40 should help with this!).
  49. Take an art class.
  50. Tell someone “I love you” every day.
    • This goal continues to be a work in progress, but I am expanding it and have been successful at expressing this more often and to more people in my life.

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15 Effortless Ways to Start Improving Your Wellbeing Today

Are you just starting out on a quest for better health and wellness?  If so, you might be struggling to figure out where to begin. It can be overwhelming to make sense of all the information out there about how to live a healthy life.

The good news is that you don’t need to have it all figured out before starting.  There are many simple things you can do that will make a difference.  And with each small step you take, you’ll gain confidence to keep moving forward.

Here are 15 effortless ways to get started right now: Continue reading

6 Free Apps for Meditation

meditation-1287207The news is filled lately with reports of the extensive benefits of meditation for both physical and mental health.  If you’d like to try it (and I recommend that you do!) but you’re not sure how to start, look no further!  There are lots of great resources out there, and many are free.  In addition, some of them can be right at your fingertips by simply downloading an app to your phone.  Here’s a list of 6 apps to check out: Continue reading