Combat Seasonal Isolation

The holiday season can really bring out feelings of isolation for many.  It can be hard to walk through this season alone or feeling disconnected.

That leads me to realize how crucial it is to our health to feel connected.  Aside from this season — do you generally feel connected in your everyday life?

Connected to yourself, your friends and family, your spirituality?

If you’re feeling a disconnect in your life, it’s the perfect time to take note of it and put a plan in action to grow your connection.

What makes you feel connected?


Which Fad Diets Have You Tried?

What diet fads have you fallen for that haven’t worked?  What has?

Fad diets have been around since the beginning of time, and some of them would make your jaw drop.

The baby food diet, the lemonade diet, and even the five bite diet.

We’ve been trying to control our eating habits in crazy strict ways for centuries — and my work as a Health Coach is to show you that you do NOT have to be on a restrictive, miserable diet to be healthy.  Whew, sweet relief.

What are some of the fad diets you’ve tried that didn’t work?

Working Out a Little is Better Than Not Working Out at All

As we move into 2019, you’ve probably got your list of resolutions ready to go. It’s always at the top of our list to make health a priority in the New Year, which is a noble and incredibly vital goal to have.

But life has a funny way of happening and making other plans for you, doesn’t it?! You may start out with good intentions, but work, illnesses, and other factors can get in the way, keeping you from that workout you’d planned on. I have some encouraging news, though — science has your back. It seems that studies confirm that a little exercise is better for your health than none at all.

Let me know in the comments below what your New Year Resolution is this year, I’m eager to hear what you’re hoping to accomplish in 2019!

So when life gives you lemons, make the best of it by getting in some kind of activity each day. Here are some suggestions you can try when you’re short on time to get at least enough exercise to feel good and stick to your resolutions.

Split it up
Maybe you can’t commit to 30 solid minutes per day, but guess what? You don’t have to! If it’s easier to find 10-minute blocks of time to get that exercise in, then do that. By the end of the day, you’ll have fulfilled your exercise quota, and you’ll be on your way to feeling healthier. Once you get in the swing of it, you’ll crave that daily exercise and make sure you find time for it, too.

Walk the office
Trapped on deadline? We feel ya! But sitting behind the desk all day isn’t good for anyone. On your lunch, take a break and walk up and down the stairs or around the building even for just 15 minutes. Finding ways to fit exercise into the daily tasks we have to do is a perfect way to utilize limited time.

If walking bores you, try a few HIIT exercises in your office. Again, you can split it up throughout your day to make sure you get some exercise in.

Walk to work
For those of you in big cities, let your feet lead the way to work. You can try getting off at a stop or two earlier on the subway and walk the rest of the way. Bring your work shoes in your bag and change into them when you arrive so you can make the most of your steps. No choice but to drive? Try parking further away from the door for a longer stroll from the car to the office.

Schedule it into your weekend
If you’d prefer to have a more active weekend, focus on getting a good bit of activity over the weekend to make up for any sedentary days during the week. So if you really can’t take the time during the week, block out at least an hour and 15 minutes worth of time on your weekend to faithfully hit the gym or jogging trail.

Now that you know you have more flexibility with getting your exercise, I know you can utterly crush your good-health goals this year.

Do you think it’s easier to create a new habit or break an old one???

That can be a tough thing to answer, I know.  But really think about it today and see what comes up for you.

The thing is, the thought of breaking a habit seems difficult and uncomfortable.  We put it off and put it off, and sometimes never get around to it.

Starting a new habit can be exciting, filled with hope and newness.

See the difference?  Sometimes a shift in perspective and way of thinking is all we need to tackle that hurdle that’s been holding us back.

Salt or Sugar — which do you tend to crave?

Most of us are usually a salty or sugary person when it comes to cravings.

The thing is, these cravings can tell you a lot about what’s going on inside of your body, so it’s important to listen.

For example, craving salty foods can mean that you’re not getting enough sodium in your diet and your body is asking you for more.

Sugar is a bit different.  If you crave sugar, your body could be telling you you’ve developed quite a dependency on sugar and need to cut back a bit.  Eating sugar causes a chemical response in your brain that is easily addictive.

So, which umbrella do you fall under — salty or sweet?

When you think about adding protein to your plate, what is the first thing you think of?  It’s probably meat, correct?

That’s what we’ve been taught to go for when we’re wanting to add protein to our meals, but did you know there are loads of plant-based proteins that will do the trick?

Some great plant-based sources of protein include:

– Quinoa

– Leafy greens

– Nuts

– Beans

– Peanut butter

Cold and flu season is among us, and it’s more important than ever to be mindfully boosting the immune system regularly throughout these months.

What’re your top ways of increasing your immune system to stay healthy through the cold months?

A few immune boosting habits are…

  1. Take probiotics daily.
  2. Load up on Elderberry.
  3. Warm lemon water in the mornings.
  4. Add ginger & garlic to meals.
  5. Soak up Vitamin D, even when it’s cold out.

What are yours? Drop them below in the comments.

Meet Your Matcha

Why You Should Start Drinking Matcha Green Tea

Have you heard of matcha before? Green tea has been revered for better health for centuries, but matcha has become more popular in recent years.

Matcha is a type of green tea that is created by taking the young tea leaves, grinding it into a powder, and then whisking it into hot water. Instead of just drinking water infused with all the goodness of green tea, you are actually drinking that green tea. That’s the difference between regular green tea and matcha, but there are so many incredible perks for drinking matcha regularly.

Here are some important ones that will have you heading to the tea aisle to pick some up for yourself.

1. Draws out toxins
Matcha produces extra chlorophyll because it’s shade-grown. That means it has stronger detoxifying properties that can help you naturally eliminate heavy metals and other chemicals from your body. We all need regular detoxification, so this is a huge plus!

2. Potent antioxidants
Green tea is an excellent source of antioxidants, but you’ve got to go with matcha to take that to the next level. Matcha has 15 times the antioxidants of superfood fan-favorite blueberries if that helps put it in perspective.

3. Super catechins powers
While we’re discussing antioxidants, catechins are one of the most potent, particularly EGCG. This incredible antioxidant can help with weight loss and keeping your heart and brain healthy. It also destroys oxidative stress and protects against free radicals.

4. Sublime skin
Drink more matcha, and you’ll soon see you have more youthful, glowing skin than ever before. Those catechins are responsible for that. When you finish drinking your cup of matcha, save a little bit and dab it onto your face after washing to get even more of a gorgeous boost.

5. Calmed focus
Need coffee to get things done but find yourself jittery? Give matcha a try. Drinking matcha gives you the ability to stay focused and on task while remaining calm. You’ll notice when you drink it, you feel alert yet clear — a great feeling when you need to get work done.

6. Burns calories
As mentioned with catechins, matcha naturally boosts your metabolism which leads to more calories burned on a regular basis. If you’ve felt a bit stagnant with your weight loss, try drinking matcha each day to burn fat naturally.

7. Better oral hygiene
Matcha is highly antibacterial which means it’s great for keeping your oral hygiene top notch. By inhibiting bacteria, it keeps things cleaner for longer for a healthier smile.

Matcha really does so much more than this. It can boost your immunity and memory, ease your joints, and provides you with loads of vitamins and minerals you might not be getting with the foods you eat. So if matcha isn’t a part of your life already, it’s time to give it a shot and see the positive changes that come as a result.

Eating fat is crucial to your health (gasp)

I’m sure you’re familiar with the old saying that eating fat will make you fat, stemming from the fat-free craze of the 1970s.  For decades (and even still, arguably) we’ve been afraid of eating fat.  Ironically, ever since the fat-free fad occurred, we keep getting more overweight as a population than ever before.

The truth is eating healthy fats is absolutely imperative to our brain health, and we must be doing it on a daily basis.  Lack of these healthy fats can cause our brains to feel foggy, have problems with attention, and poor memory.  Healthy fats include avocado, fatty fish, olive oil, and nuts, to name a few.  Our brains need these healthy fats to function correctly, and fitting them into our daily diets can be really simple.

What’s your favorite source of healthy fats?