Simple Strategies not to Overdo it on the Summer Drinks

There’s no shame in enjoying a fresh cocktail on the patio as you savor the perfect summer night, but sometimes it may be just a little too tempting to have more than one.

This can be especially true during this season, when everyone is gathering outside for social events, birthday parties, pool parties, family reunions, summer vacations — summer is a busy season filled with gatherings. So how can you enjoy the fresh taste of summer drinks, but not load up on the empty calories?

1. Avoid alcohol altogether
If you know that it is going to be hard for you not to overindulge, it might be best not to drink entirely. Avoiding that first glass will make avoiding the second one so much easier. This is important to consider because socialization can quickly create a pressure to drink, which makes it easier to give in. Another thing that you could do would be to create a mocktail or a cocktail that has very little alcohol in it. That way you can enjoy the taste and the socialization without the risk involved.

2. Choose mixed drinks with few calories
If calories are your concern, creating drinks with low-calorie mixers like seltzer can do you a load of good. La Croix is an excellent option for mixed drinks without loads of calories or sugar. A simple cocktail can have 100 calories or more, and beers and ciders can have way more. So being mindful of what mixers you choose saves a load of calories.

3. Practice moderation
Having a drink or two is not going to put you over the edge, but drinking a lot, or drinking often, is a different story. When you are with family members or friends, try to stick to 1 or 2 drinks, and then for the rest of the night drink non-alcoholic beverages. It’s also good practice to alternate your beverages with a glass of water. So, before you drink, enjoy a tall glass of water. After your glass of wine, have another tall glass of water.

However, do note that if drinking can potentially cause you to lose control, it is best to avoid alcohol altogether. If you can stick to one or two drinks, using these simple tips will help keep you from racking up the calories in those summer beverages all summer long.

Have you ever thought of using your lunch break as your sacred time?  I’m confident you’re longing for it by the time your lunch break arrives, so use that hour out of your day as a source of rejuvenation.

Pack yourself a healthy lunch, listen to an uplifting audiobook or podcast, journal, take a walk around your office building, or call a loved one.  Use that hour a day to recharge and come back to work fresh and filled.

What do you currently do on your lunch break?

How do you feel once it’s over and you return back to work?

In our culture, we do most of our connecting via the internet.  Our phones are in our hands more often than not, and it’s become quite a habit that’s hard to break free from.  That doesn’t mean it’s impossible, though — and all it takes is a bit of mindfulness to re-learn in-person connection.

Start by leaving your phone in another room during meal times this week — even if you are eating alone.  See what comes up when you’re left alone with your thoughts, and better yet, feel how great it feels to truly connect with the person sitting in front of you, distraction-free.  Are you up for the challenge?

 

Have you ever thought of your health as a bank account?

This thought process brought so much insight to me, so I wanted to share it with you.  Think of each decision you make either being a deposit or a withdrawal from your “health bank account.”

Powerful, right?  Of course, don’t obsess over this, but try to incorporate this method of thinking into your life as much as possible.  Our small daily decisions are what adds up to our overall health, so it makes perfect sense to look at each of these decisions we make with a positive or negative effect.

Do you make more deposits or withdrawals?

Have you stopped to reflect on an experience that caused you frustration or pain lately, addressing these feelings with compassion?

This isn’t always our first instinct, for sure.

Go ahead and give it a try.

Think about the most recent time someone hurt you.  Dig a little deeper into your thoughts and see where you can address this pain with compassion.  Can you see where they were coming from, as they were acting in pain and lashing out?  Can you understand how this transpired?  Take this opportunity to free yourself from this hurt by understanding through compassion, and forgiving fully.

How to Avoid a Smartphone Addiction

Admittedly, smartphones make life a lot easier when it comes to finding new places or looking up information right at our fingertips. We can respond to work emails while on the go and truly multi-task like never before. However, most of us need a little help with putting down the smartphone and actually engaging in the real world more often. Wouldn’t you agree?

Teach yourself the art of timeouts. While there will be times when you need your phone, you’ll want to train yourself to limit the time spent mindlessly scrolling through Facebook, Instagram, or whatever else you’ve got on there. Choose a time of day that works for you and make it a phone-free zone. Use this time instead to engage with the kids, your spouse, or yourself without using your phone. It will help you feel more connected to what matters, and help let go of the habit of using the phone to fill any free time you have.

Bid adieu to unnecessary apps. How many apps are on your phone? Now, how many of them do you NEED? Interesting, isn’t it? You don’t have to stay away forever, but rather, limit accessing them to the time you’re on your computer. If you really MUST keep certain apps on your phone, disable the push notifications so you’ll stop picking up your phone every time you get a notification. The freedom you’ll feel just from having a clutter-free phone is amazing, believe me!

But install one more app that will help. So, while unnecessary apps need to go, you should replace them with one app that tracks your screen time. Apps like Moment and BreakFree are just a couple of the more known ones. You can even coordinate them with your whole family so dinner time can truly be spent interacting with each other again, just like the good old days!

Make mindful activities more prevalent on a daily basis. Being addicted to your smartphone is the same as any addiction. Replacing it with a healthier alternative takes some getting used to, but after a while, it just feels right without it. Instead of mindlessly
scrolling along when you feel bored, try some exercise, read a book, or do something else that nourishes your soul or brings you closer to the people in your life.

Smartphones are definitely here to stay, but learning how to detach yourself from them long enough to live in reality is important for a more fulfilling life. Try it and see how much you’ve been missing out on while you’ve been staring at your screen.

I think we can all agree that the world needs more kindness in it, and that’s a daily practice we must keep in the forefront of our minds.  Such simple acts of kindness can create such a ripple effect of influence, it’s astonishing.  How we choose to approach each instance, each person, each moment of our day matters.

So, how can you add more joy to your day, and to others?

Here are a few fun, joyful acts you can choose to commit today…

– Write someone you appreciate a card telling them why you appreciate them

– Find a charity you admire and choose a way to help them within the next week, whether it be with your time or monetarily.

– Watch, listen to or read something that inspires you.

– Put your phone away for at least one hour, being entirely present with yourself or those around you.

Which of the simple things in life make you happy?

Favorite Health Apps to Achieve Your Goals From Your Phone

It’s incredible to me that less than about decade ago, our phones were merely used to call our friends and family. Now, you can do absolutely anything on it, and it’s become our very own personal assistant. We panic when we go to reach for the phone and it’s not where we left it last, and we wouldn’t dare leave it at home when we jet out to run errands. It’s a part of our lives now — and a huge part, at that. I like to take advantage of all that’s available and make my phone work to my benefit as much as possible. One of the ways I do this is by having several useful health apps on my phone that help me in various ways stay on track, no matter where I am. I wanted to share with you some of my clients’ favorites, in case they could help you, too!

FitRadio: Having a good playlist to motivate you through your workout is incredibly effective, helping the time go by faster and upping your energy. Download FitRadio and find the perfect station for you!

Couch to 5K: If you shy away from running because you feel like it’s been too long and you’re rusty, or simply not good at it, try downloading Couch to 5K. This free app helps you ease into running using a manageable approach, getting you from zero to 5k in about three months.

Happify: There’s not one of us that couldn’t use some help with our emotional wellbeing – we fluctuate day to day, and it’s something we need to be incredibly mindful of. This app was developed by positive psychology experts and is a beautiful tool in taking control of your emotional wellbeing.

PocketYoga: For those busy weeks where you can’t sneak away to a yoga class, the PocketYoga app is the perfect companion. Fit in a yoga class no matter where you are.

Charity Miles: This app is an amazing way to raise money for a charity of your choice as you also work towards your health goals. I think this is a fantastic motivation tool.

Are there any health apps you use and love that I didn’t list here? Drop them in the comments below, I’m always looking for new apps that will help make my life and my clients’ lives healthier, easier and more enjoyable!

How to Handle the Stress of the World Today

Especially on Social Media

Your job, your full schedule, your family, keeping up with your household — there are enough everyday stresses (that are also beautiful blessings!) to keep us busy. Then we turn on the TV to relax and unwind or hop on our phones to scroll through social media, and we are bombarded with the stresses of the world.

It seems a day can’t go by where we’re not being subjected to political injustices, watching strangers argue on the internet, or learn about some horrible event that occurred. It can feel incredibly overwhelming and dismal.

So what can you do to cope with it all?

1. Unplug. You can’t live life with blinders on, however, when things get to be too much, put down your devices and read a book or go for a walk instead. We’re so focused on our online lives that we often forget our real lives, which is what we need to hold onto even when the world is so uncertain.

2. Unfollow. We all have that one friend. For all of the friends or pages you follow that repeatedly post negatively, unfollow them, or Facebook now has a great option that allows you to take a break from someone.

3. Do something positive for the world. If you find yourself saying, “That’s horrible,” after every catastrophic event, why not see what you can do to help? You might not always be able to donate money, but you can give your time. Even if the catastrophe took place far from where you live, you can contact local nonprofits and find out how you can help by getting involved.

4. Don’t stoop. Tempting as it is to engage in an online battle of wits, the best thing to do is let it go. Getting upset over someone commenting on your opinion isn’t helpful to either party and only serves to make your stress level soar. Consider the source.

Follow these tips, and you’ll find that the stress and tension of today’s world, especially online, stresses you out much less.

How to Make Your New Year’s Resolutions Come True This Year

Every year, we raise our glasses and proclaim the things we will change. And we start off with the best of intentions, don’t we? I’ll get in shape! I’ll get back into my skinny jeans! I’ll finally write my novel! We feel so proud making these statements. Then the clock strikes midnight, we hug and kiss, and we carry home a sack of promises to ourselves that we really want to keep. But time marches on and while we start off on the right foot, life seems to get in the way making for an easy out. You CAN stick to the changes you want to see for yourself. Here’s how to finally make your New Year’s resolutions come true!

1. Tell someone you trust about your resolutions
It’s one thing to declare them at your New Years Eve party; It’s quite another to tell your best friend or your parents your plans for resolutions for the upcoming year. They’ll support you too, which can be the difference in making it happen. Write them down and post them on your bathroom mirror. A constant reminder will help you stay focused.

2. Don’t make too many at once
Resolving to get in better health by exercising and eating right is fantastic. But setting a realistic timeline is crucial. For example, start incorporating more and more healthy foods per week. Then begin challenging your exercise routine a little bit more as each week passes. In this way, you’ll look forward to your goals and feel better about accomplishing them.

3. Don’t just stay focused on your end result
Getting there is half the fun. The journey to achieving your goal should be made as fun as possible given the circumstances. Set mini-goals to mark your path to the end goal. Reward yourself when you get there, and remember it’s a learning process.

4. Clear your mind
Even without significant resolutions, you must find time to decompress your mind. Meditate, walk, write, read, or otherwise do something that pulls you away from a blue screen and forces you to connect with your innermost self.

It’s all mind over matter, and what matters is you. You’ve got this! What is your resolution or resolutions for 2018? I’d love to hear what you’re dreaming up for yourself, and see how I can help you accomplish that.