When the New Year’s Honeymoon is Over…

/0 Comments/in /by

While some of you may be consistent with your health habits (high fives!), I am already noticing the annual trend I call “The New Year’s Honeymoon is Over”. This is the transition time where we really see the distinction between those that feel they “should” make healthy changes and resolutions from those who are “committed” to creating permanent healthier habits.

In my work as a nutritionist and transformational coach, I am not interested in fads, quick fixes, or temporary improvements because I’ve seen over more than 2 decades that they don’t lead to any sustained improvement in quality of life. The people who work with me discover that while they may want a quick fix for whatever symptom is ailing them (I mean, who doesn’t want to feel better immediately?!), there is so much more happening below the surface. Our mindset is what drives our habits. Until we create alignment with the results we say we want and the accountability of creating a lifestyle that supports those outcomes, results will be inconsistent or temporary.



So today, I invite you to take a look at where you are showing up in a committed way in your life with your health and wellness. In what areas do you consistently create results? It is here that you will discover your commitment. Lean into this place. Commitments are so much deeper than “shoulds”. We don’t sustain changes when they come from a place of obligation. Get clear on the benefits your health provides to you and those you love. What do you love to do, how do you love to spend your time…and if your health were suffering, how would all of that change? I want you to really picture this because in this moment of truth is a tremendous opportunity to step into a new way of BEING.

Many of you know that life isn’t fair and that there are no guarantees to any of us having consistent health. BUT, if you are committed to feeling great in your body and mind, the way you take care of yourself will certainly impact the likelihood that you will create a life where you enjoy being alive and healthy.

Before we say goodbye for today, I’d like to share some recipes I recently came across. We all know that variety is the spice of life and when we have healthy options for variety, we are more likely to be consistent on our path to wellness, so here you go:


It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Health Benefits of Brewed Cacao

/0 Comments/in /by


Have you ever heard of brewed cacao? It is different than cocoa or hot chocolate and not as well known…but it deserves some recognition and today, we’ll do just that!

So let’s explore cacao. Cacao is the raw, unprocessed version of cocoa powder… and it’s arguably one of the best alternatives to coffee!


There are many health benefits to coffee as well, but today we’ll be focusing on cacao and some of the differences and benefits of cacao.

Drinking a caffeinated beverage is extremely common. In fact, 80% of US adults take some form of caffeine every single day! While caffeine can have positive effects on metabolism and alertness, daily consumption of caffeine actually hinders energy, alertness, and cognitive function because we develop a tolerance to it: it interferes with 2 important brain chemicals adenosine and orexin. Learn more about that here. Essentially, you need to consume more caffeine in order to achieve the same result.

Additionally, caffeinated coffee stimulates your central nervous system, heart, and muscles.  It increases your heartbeat and blood pressure, and, if you consume too much, you may experience muscle twitching.  

Alternatively, brewed cacao can provide you a similar energy boost without caffeine and caffeine’s side effects.

The Origins of Brewed Cacao

Brewing cacao had its roots in Mexico. Ancient fermenting pots and tools had traces of cacao as well as its active ingredient theobromine dating back to 1900 BC! Then in 1500 BC, the Olmecs started roasting, grinding, and brewing cacao beans. There’s even evidence that cacao may have been fermented and used as an alcoholic drink. It seems that the Olmecs were the first group to discover that cacao improves mood, boosts energy, and provides sustenance. However, it’s the Mayan and Aztec Empires that were the biggest cacao lovers and innovators. 

As cacao became famous, people began to consider it as a sacred drink and offered it to deities and became part of celebrations. 

Brewed Cacao Better vs. (Caffeinated) Coffee

They’re both delicious, however, we’ve already talked about how caffeine makes your blood vessels narrow and speeds up your heart rate so that blood flow increases. Brewed cacao doesn’t contain caffeine. The secret of brewed cacao lies in the substance called theobromine, which, if translated to Greek, means “food of the gods.”

Theobromine is a natural stimulant that widens blood vessels to increase blood flow. So it does give you a boost of energy just like coffee does, but the difference is that the effect of theobromine lasts longer without negative side effects.

What’s more, brewed cacao (or cacao nibs for that matter) is extremely rich in polyphenols and flavonoids. In fact, brewed cacao is one of the foods with the highest concentrations of these antioxidants (higher than coffee which is also quite high). It’s also high in magnesium and mood enhancers that improve concentration, lessen stress, and help you get a restful sleep.

Here are more benefits of brewed cacao:

The “Love Drug” in Brewed Cacao

As if all those benefits are not yet enough, cacao contains phenylethylamine, the very same chemical our bodies produce when we fall in love. So it naturally boosts mood, focus, and alertness. 

Moreover, cacao has these three feel-good chemicals:

  • Anandamide – known as the “bliss molecule”; a neurotransmitter that helps stimulate a sense of happiness and mental wellness
  • Serotonin – the “happy hormone,” and “calming chemical,” is a natural mood stabilizer that affects mood, emotions, appetite, and digestion
  • Tryptophan – is used by the body to make melatonin and serotonin. Melatonin helps regulate the sleep-wake cycle. The liver also uses tryptophan to produce niacin (vitamin B3).

Brewed Cacao Can Help in Weight Loss

Not only is cacao low in carbs and calories, but it also suppresses appetite (raises serotonin and decreases ghrelin). Just one more reason to love cacao!

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Connecting the Dots of Inflammation

/0 Comments/in /by

Today you’re going to learn how your gut acts as the gatekeeper for inflammation, weight imbalance, inconsistent energy and more.

So what’s all this about your gut, inflammation, and other symptoms?

Your gut is at the ROOT of your health.

Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, think clearly, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. Your gut also houses over 80% of your immune system (and your immune system is in charge of regulating inflammation!).

It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.

What’s my gut got to do with inflammation, excess weight, etc?

Good question. Everything!
Let me introduce you to lipopolysaccharide, LPS for short. LPS is the major component of the outer membrane of Gram-negative bacteria, of which there are many in your gut. As part of normal metabolism, LPS is shed from bacteria. And this is no big deal when your gut is working properly.
But when your gut isn’t working properly, LPS passes into your bloodstream, creates inflammation, dips in energy, insulin resistance, metabolic disorders, and (of course) can contribute to weight gain.

Research suggests that LPS sets the tone for insulin levels (the hormone that controls your blood sugar and fat storage), diabetes, and the onset of obesity.
 

Take care of your gut

As you can see, your gut health is SUPER important for quality of life. When your gut isn’t working right, things like LPS can pass right on into your bloodstream and wreak havok on your system which sets the stage for pain & inflammation, metabolic disorders like type 2 diabetes, and weight gain.

How do you make sure you’ve got a healthy gut? Well a great first step is to mind what you eat. Your food plays a tremendous role in your gut health. Drinking plenty of clean, filtered water daily, moving your body, getting 7-8 hrs of sleep/night, and managing your stress are all parts of the healthy gut foundation as well. It’s good to start with the basics and make sure you’ve really got those dialed in.

I meet people every day who think that they’ve got the basics dialed in, but when we explore, they really don’t. So dialing those basics in first is super important before taking additional gut healing measures. Throwing herbs, probiotics, and other supplements into the mix when you don’t have the basics dialed in is a waste of your time and resources.

If you’re having symptoms like gut issues, weight imbalance, diabetes, fatigue and you’re ready to take your health to the next level, I’d love to connect with you.
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Probiotics and Fat Loss

/0 Comments/in /by

Today we are going to talk about visceral fat (fat around your organs), how its connected to your gut health, and how to support the release of visceral fat.

But first, you are invited to join me and Precision Physical Therapy for a free webinar on calming inflammation naturally. Details here.

So, visceral fat is the fat hidden inside your belly and wraps around your internal organs such as your liver, kidneys, and intestines. Because of its location, visceral fat is more likely to make your belly stick out and give you the “apple” shape. 

Adipose tissue (aka fat) is necessary and helpful in some ways (protects your organs, stores a source of energy), but in excess is harmful to your health. Excess visceral fat produces inflammatory chemicals including cytokines, and can therefore perpetuate inflammation and cardiovascular disease in your body. We also store toxins in fat tissue which can contribute to ongoing chemical stress in your body.

How do you get visceral fat?

  • Eating in excess of what your body uses on a day to day basis.
  • Inadequate physical activity
  • Genetics also play a role in where fat is deposited (on the belly versus the hips and thighs).
  • Aging is a factor, too, in both men and women. Visceral fat seems to increase from age 25-65, however, lifestyle can positively impact visceral fat (discussed below). Specifically, those who maintain more muscle mass have healthier body composition.
  • Lifestyle has a say as well. Regular alcohol consumption or high level of alcohol consumption is associated with higher visceral fat accumulation. This was also true for people who consume soda regularly.

What are the health risks of visceral fat?

Having visceral fat leads to metabolic syndrome, a collection of conditions that happen together including high blood pressure, high blood sugar, and an increase in cholesterol and triglyceride levels. This increases your risk of stroke, heart disease, and type 2 diabetes mellitus.

Additionally, visceral fat may also predispose you to the following conditions:

  • Cancer
  • Dementia
  • Asthma
  • Liver disease
  • Gall bladder disease
  • Gout
  • Fertility problems
  • Lower back pain
  • Osteoarthritis
     

2 ways to test for visceral fat

First, measure your waist circumference. According to Harvard Medical School, your waist circumference can say a lot about your visceral fat. For women, you are at risk for chronic illnesses if your waist circumference is more than 35 inches, and for men over 40 inches.

The other test that is recommended is the Body Mass Index as it provides an estimate of the proportion of the total body fat and the total body weight, but personally I think the waist circumference is a better test (since it is directly measuring the midsection where visceral fat would be).

Ways to Reduce Visceral Fat

  You can reduce visceral fat through the following:

  • Exercise for at least 30 minutes a day (between 30-60 mins is preferred). Try brisk walking, cycling, dancing, etc). 
  • Eat a healthy diet.
  • Get adequate sleep. (I had a newsletter about the benefits of adequate sleep, so you may want to check it out and discover the wonders of sleeping well.)
  • Quit smoking.
  • Minimize drinking alcohol.
  • Reduce sugary food and drinks.
  • Strength train 2-3 times per week.
  • Take probiotics and prebiotics

The role of prebiotic and probiotic supplements in reducing visceral fat

Your gut is at the root of your health.

Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, think clearly, sleep well, maintain a healthy weight, build muscle, fight infections, and clear out toxins that need clearing out daily so you can thrive. 

Although lifestyle changes including diet and exercise are the traditional and perhaps the best way to get rid of excess belly fat, taking care of your gut can restore metabolic balance. In this study published in the BMC journal of Genes and Nutrition, the researchers found out that supplementation of prebiotics and probiotics led to a reduction of visceral fat tissue by 37% at 60 days and by 35% at 90 days as compared to the placebo group. 

The researchers’ key findings support that the 90-day prebiotic/probiotic supplementation may be associated with lesser adipose tissue and systemic inflammation as well as a reduced risk for chronic disease. Why? Your gut health matters! Improving the number of beneficial bacteria in your gut has positive impacts to overall health.

However, probiotic and prebiotic supplementation should always be coupled with a healthy lifestyle to be effective. Taking great supplements will only get you so far and having an aligned strategy is more effective.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Practical Tips for Reducing (or Quitting) Sugar

/0 Comments/in /by

First off, I have 2 reminders for you. The first is that the annual Love Your Body, Love Your Health 30 Day Wellness Challenge has officially started (Jan 16th). You can still participate! Details for this free and inspiring invitation can be found here.
Secondly, this Saturday Jan 21, please join me and Park Avenue Fitness for a free webinar on ditching diets and releasing extra weight permanently. Details here.

So….sugar. I get questions every day about sugar. Are all sweeteners unhealthy? Is a little sugar okay? Why is sugar bad for health?



These are all great questions! Rather than invent the wheel, Levels just released a blog on A Practical Guide to Cutting Out Sugar that does a great job of explaining:

1. The Benefits of Cutting Out Sugar
2. A Step by Step Game Plan For Reducing Or Eliminating Sugar
3. Healthier Sweeteners to Replace Sugar (these are my recommendations)
 

I recommend using this info as a launching place and customize it on your own or with some help so that you are setting yourself up for long-term healthy habits that you can maintain with confidence.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Copper’s Role in Anemia

/0 Comments/in /by

First off, I have 2 reminders for you. The first is that the annual Love Your Body, Love Your Health 30 Day Wellness Challenge is officially starting on Jan 16th. Details for this free and inspiring invitation can be found here.
Secondly, on Jan 21, please join me for my free webinar on ditching diets and releasing extra weight permanently. Details here.

So now let’s talk about copper! When you hear about copper, you might associate it with plumbing and electronics or even jewelry. But today, you are going to learn more about copper and how surprisingly important it is for your health.

Copper is a trace mineral, which means it is required in tiny amounts for the body to properly grow and develop. It is important for the formation of hemoglobin (part of red blood cells) and collagen in the body. Copper is also needed for the functioning of enzymes and proteins during energy metabolism, DNA synthesis, and respiration. 

Your body only needs a small amount of copper. For adults, the recommended intake of copper per day is only 0.9 mg, which can be easily taken care of by eating copper-rich foods (which I list below). Too little or too much copper may cause health problems as we’ll discuss

Copper and Anemia

Usually when someone is diagnosed with anemia, it is assumed that insufficient iron is the culprit. However, we are now realizing that the healthcare industry has not understood the relationship between iron and copper well enough, but thankfully things are beginning to change (Morley Robbins is a trailblazer in mineral interactions and education).

So how does copper deficiency lead to anemia?

Copper helps to form hemoglobin and red blood cells. – Without enough copper, red blood cells aren’t properly formed and they can’t carry enough oxygen to cells.

Copper also helps your gut to absorb iron. – So with low levels of copper, your body may absorb less iron, which may lead to iron-deficiency anemia. 

If you have copper deficiency, you may experience the following symptoms:

  • Fatigue or low energy levels
  • Weak and brittle bones
  • Sensitivity to cold temperature
  • Pale skin
  • Premature gray hair
  • Loss of vision
  • Frequently getting sick
  • Joint pain
  • Skin inflammation

Copper, iron and zinc all affect each other. It is advised to eat a variety of foods so that you get the recommended daily amount for each otherwise it can throw the other minerals out of balance.
 

Top 10 Copper Rich Foods

Here are the top 10 copper foods that you can include as part of a healthy diet:

  • Beef liver
  • Dark chocolate (best sources)
  • Sunflower seeds
  • Cashews
  • Chickpeas
  • Raisins
  • Lentils
  • Hazelnuts
  • Dried apricots
  • Avocado

In summary, copper is essential for the body to function properly!  Brain health, strong immune system, strong bones, healthy metabolism, and healthy growth and development all thrive when copper is balanced.  You can support balanced copper levels by eating a healthy diet that includes copper-rich foods.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

P.S.
Know someone who could use my help?
Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Love Your Body, Love Your Health Wellness Challenge

/0 Comments/in /by

Okay, so it’s been a few years since officially hosting this fun and free challenge, but I am feeling inspired and hope that by the time you finish reading this, you will too!

All you need to do to participate is follow the guidelines below (there’s no official enrollment or fees involved). Publicly committing to the challenge via my blog here or on Facebook is greatly encouraged since it not only solidifies your commitment, but may motivate others to join you in this worthwhile journey.

Why take this wellness challenge?

Because without good health, you won’t be fully enjoying all the rest of the great stuff life has to offer. Plus this challenge rocks and you’ll feel good about yourself.

The details

I’m inviting you to take a 30 day “Love your body, love your health” wellness challenge! From Jan 16th till Valentine’s Day (aw, how sweet), commit to:

  1. Eating foods and amounts of foods that you know are nourishing, satisfying, and don’t sabotage your health. And be honest. You’re doing this for you, after all.
  2. Incorporate movement you truly enjoy at least twice a week.
  3. Get 6-8 hrs of sleep every night.
  4. Drink 20+ ounces of clean water daily.
  5. Say 1 affirmation daily (i.e., “Wow, my butt is looking pretty good today” or “I scrambled that egg like a pro”).

For some of you, this will be easy and for others, incredibly challenging. Do it anyway.
Please post your comments or questions here on the blog or on Facebook. Let’s support each other and do something truly nice for ourselves at the same time!

P.S. You can start this challenge right this minute even though the official start date isn’t till the 16th.

Enjoy feeling healthy and awesome!


It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

How to Set Realistic Health Goals

/0 Comments/in /by

The New Year is just around the corner, and with it often comes the desire to set goals, overcome challenges, and  improve quality of life. 

But not everyone achieves their goals.

According to research, only 20% of people set goals for themselves, and out of this 20% of people, only about 30% will succeed.

In addition to that, only 8% of people making New Year’s Resolutions achieve them, and about 62% give up on their resolutions within a month.

If you want to change your life for the better, then be SMART. Make your goals SMART. This stands for Specific, Measurable, Achievable, Relevant, and Timely. 

 

Let me briefly explain them one by one (for more detail, check out my book Choosing Health).

Specific. A specific goal is simple, sensible, and strategic. It answers the questions “what is it that you want and why do you want it?” It also includes strategies on how you can achieve your goal.

Measurable. An effective goal is something that can be measured so that you are aware of your progress. You can create milestones towards your goal so that you can encourage yourself when a milestone is achieved. 

An example of a specific and measurable goal is to shed 4 lbs in 2 months through diet and exercise. You can set milestones such as releasing 1 lb every 2 weeks until you release 4 lbs.

Achievable. Make your goals realistic. Setting a goal like stopping all your medications may not be achievable because it’s not realistic. It could also be very dangerous. Instead, making changes to your diet and lifestyle consistently, so that your body doesn’t need certain medications anymore (and then get the green light from your doctor to stop taking medication), is achievable. Similarly, if you want to release weight, it takes time to do it healthily and sustainably. It isn’t achievable to release 20 lbs healthily in a week!

Relevant. You’ve got to ask yourself if this goal you’re setting is relevant to you.Think of the bigger picture. Will this goal help you have better quality of life? How will this goal affect you and your future?

If you have pre-diabetes, then releasing weight if you are overweight and adding in consistent physical exercises can help prevent you from developing Type  II Diabetes. So releasing extra weight is relevant in this case.

Timely. Make a timeline for when will you achieve your goal. Chances are, you will be able to follow your timeline and accomplish your goals. You can adjust your timeframe and make new goals when done with the first.

People who have goals are more likely to succeed in those areas of life than those who do not. SMART goals are great to apply to any aspect of your life that you want to improve.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health and happy holidays!

~Rebecca

What is Hygge and How to Make It Part of Your Life

/0 Comments/in /by

Hygge (pronounced hoo-guh) is a Danish term referring to coziness or feeling warm, comfortable, and safe…a space that promotes emotional wellbeing. Hygge has been gaining popularity. Back in 2016, The New Yorker published an article that it was the year of hygge.

Hygge has been a cultural practice in Denmark since the 18th century as a celebration of “coziness and comfortable conviviality” during the long, dark Scandinavian winters.

Hygge is an atmosphere you create in which you enjoy the simple joys of life together with your loved ones. Perhaps this is the reason why Denmark ranks among the happiest countries in the world according to the World Happiness Report.

If you haven’t joined the trend yet, the winter season is a great time to start. These are the points to remember when considering hygge.

  • Hygge is a lifestyle, not just an activity. It’s embracing a way of BEING.
  • Hygge is part of self-care because of its health benefits (inherent when you create a relaxed, loving atmosphere).

Some examples of hygge components are: 

  • Warm, dimmer light – in a research study in February 2020 people perceived warm, dimmer light as more relaxing compared to bright, white lights. 
  • Spending time with loved ones – nurturing social connections is good for physical and emotional health according to several studies including this review. In one study, it was found out that premenopausal women have higher levels of oxytocin when they get frequent hugs from their partners.
  • Aromatherapy – being around certain scents such as orange or rose induces physiological relaxation in the brain. 
  • Positive and relaxed mood – when we are more positive and relaxed, we tend to be better at problem solving, are more creative, and get along with each other more.



Here are some ways to get started in creating an environment that is cozy, inviting, appealing, and that benefits your well-being:

  • Adjust your lighting – You can dim the lights and light some candles, depending on what is appropriate at the moment. The goal is to make the atmosphere cozy, warm, comfortable, and relaxed.
  • Hang out with close friends, even if it’s just a small circle – Togetherness is the essence of hygge. Spend time with those you can freely express yourself, where you are heard without judgment, where you can laugh out loud, and bare your pains as well. 
  • Be comfortable – With your clothes, home, work, and other aspects of living. Wear comfortable clothes–clothes that don’t make you self-conscious and don’t distract you from whatever you want to do. Arrange furniture in your home so that you’d feel relaxed and safe. If disorganization is distracting you, consider clearing the clutter to create more ease.
  • Cook – Yes, preparing and cooking food is also an important part of hygge. Cooking can feel meditative when you lean into the process without distractions and focusing on the joy of creating nourishment for yourself and/or others. There can also be added joy when done with friends or family.
  • Be mindful – Enjoy and appreciate the present moment. Give yourself a break and just focus on the moment. Practice mindfulness and gratitude. Soothe yourself with a relaxing moment or a warm bath–away from social media, work, and other demands. Recharge.
  • Make a bedtime routine – That is a bedtime routine that calms you down and prepares your body to sleep. You can try breathing exercises, drinking tea, cuddling on the sofa, listening to relaxing music, and making your bedroom the coziest place in the house.

Sending you lots of warm fuzzies and I hope that you are inspired to embrace hygge.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

3 Tips To Boosting Your Holiday Season Resilience

/0 Comments/in /by

While the holidays can be the best time of the year for some, for others it can feel like the worst. The American Psychological Association has actually found that almost half of women in the US experience heightened stress during this season, putting them at increased health risk.



Aside from holiday stress, SAD (seasonal affective disorder) or winter depression can make this time of year challenging.
 
To manage stress, it is common to resort to food and alcohol to manage stress. Self-care and stress-management techniques, on the other hand, can help you stay healthy and feeling like your best self during the holidays.
 
I remember a quote by Katie Reed, a writer, speaker, and mental health advocate. She said, “Self-care is giving the world the best of you, instead of what’s left of you.”
 
This holiday season, I invite you to give these resilience tips a try:

1. Embrace Your Healthy Habits

No matter what the season, embrace your healthy habits because they are the foundation to a healthy and awesome you! Be mindful of your physical activity–make sure you create ample time for movement and exercise every day. Physical activity does not only boost your energy but also elevates your mood. Get enough rest and sleep and eat healthy meals. 
 
Consider taking a break from social media and news. Not all news and updates we see online make us happy or are useful. You can choose to spend more time on rest or things that feel useful to you.
 
Read a book. Take a night stroll. Go stargazing. 
These are all good for your mental health–to free yourself from stressors by doing something nice for yourself, focusing on the moment, and reducing distractions.
 

2. Take Time to Reflect on the Meaning of the Season

What can you focus on that you enjoy about this time of year? What are the things that you’d actually like to do with your precious time rather than doing things out of obligation?  I suggest you take some time off to reflect on the true meaning of this season for you.
 
If you feel overwhelmed with gift shopping, why not prepare something that money can’t buy or donate to a worthy cause on someone’s behalf? If you’re feeling over scheduled, consider scheduling some activities later, like the first week of January.

3. Reach Out

We all have a comfort zone when it comes to time spent with others. It is healthy to want to spend some time by yourself! Listen to your inner compass when reaching out and connecting. Quality social connection is healthy whereas too much time with others and not enough downtime is not. Trust your judgement.
 
I hope that these tips help you feel resilient and fabulous over the holidays!

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health and happy holidays!

~Rebecca