Happy New Year 2019

Happy New Year 2019

by | Dec 30, 2018 | Healthier Holidays, New Year, Self-care

Happy New Year! Welcome to 2019!!

 

It’s time to set intentions for what you’d like to create in the New Year.

 

The symbolism of a new year gives us a desire to start fresh, and it’s often expressed in resolutions. Did you know that only 8% of people are successful at keeping their New Year’s resolutions?  We make so many unrealistic and unattainable promises to ourselves that it’s no wonder we’ve given up by February.

 

Everyone loves a fresh, clean slate, but don’t underestimate the power of learning from the past.

 

Take some time to reflect. Find a space just for you, no piles of to-do lists, or dirty dishes… just peace and quiet, perhaps light a candle or listen to some music. As you review your year, spend some time reviewing your successes, achievements, and areas that need improvement. Create a list of things or patterns to let go of that didn’t serve you this past year as well as things you don’t want to carry with you in the new year. What were the major lessons? Do you notice any repeating patterns? Procrastination, clutter, fear, etc.? Check in with what you want to STOP doing. What’s been weighing you down? What didn’t work? Reflecting on your answers can give you a great deal of insight into the direction you need to take. Letting go of what no longer serves you or is hindering you gives you space to do more of what lights you up and allows you the space for something new.

 

“Be like a tree and let the dead leaves drop.” Rumi

 

 

Focus on 3-4 major intentions for the year – What’s your big vision? When you have your “big” vision, break it down into monthly and weekly goals. By doing this, you can stay away from overwhelm….

 

Be clear on your ‘why’ and be specific with your intentions. For example, it’s not enough to say I want to lose weight. Why do you want to lose weight? How will it make you feel? What are you going to do to lose the weight? Knowing your ‘why’ will allow you to get in touch on an emotional level. Write these answers down, then write 10 steps to achieve this goal. You need a plan in place to achieve the goal.

 

“A goal without a plan is just a wish.”  Antoine de Saint-Exupery

 

Remember your body, mind, and relationships are your most important investments. Spending time and energy in these areas is a perfect way to reset, restore your energy, and return to a sense of well-being. Take time to understand your needs and goals. This year, make it a goal to practice gratitude and invest in yourself!

 

Whatever mistakes you have made in the past, know that it’s never too late to change. You are so much stronger than you know.

 

“Keep your goals in front of you and your fears behind you.”  Tony Robbins

 

“Today is page 1, Chapter 1, Go Create Your Story”.

 

Here’s to new beginnings…

To taking chances…

Living it up, laughing out loud.

And embracing all that…

Life has to offer!

 

Wishing you health, happiness, and prosperity for the year ahead, and always.

 

Keep well and thanks for reading.

 

 

Tara

Are you excited for more support, ideas, and inspiration?

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Tips to Survive the Holidays

Tips to Survive the Holidays

by | Dec 9, 2018 | Healthier Holidays, Self-care

I do love the festive season; it’s my favourite time of year, but when it comes to self-care it can certainly present some challenges.

The holidays are intended for families and special friends to come together and celebrate, but the never-ending list of events and things to do, has us rushing around. As a result, our healthy diets are often tossed aside, and our sleep patterns are often overlooked.  It is a recipe for burn-out for many of us. The good news is that we can change the way we approach the celebrations and make sure that we are taking care of our needs during this hectic time.  

It’s important to know your limits so that you don’t overexert yourself and get burned out.

During this time, try to consider what you really need to feel good – physically and mentally, and then make the effort to do those things, which I know is sometimes easier said than done!

I wanted to share some of the things that help me avoid getting overwhelmed during this busy time.

 

Put yourself at the top of your to do list 

Remember, if you’re not your best for yourself, you won’t be at your best to help others. When I take on too many tasks or let my self-care routine slip, I can easily get overwhelmed, especially this time of year.  Make yourself your #1 priority. Ensure you get your sleep, your nutritious meals, your relaxation, your peace, first. It’s okay to say yes, but it’s also okay to say no.

 

Morning Routine

If every day you make a little time for yourself first thing, you can move through your day with more calm and ease. Your morning routine might only be 5 minutes long to start, but even that will help. Use the time to sit quietly with a cup of tea, meditate, journal, walk, or include other activities that feed your body, mind, heart, and soul.

 

Take a Walk

Go outside and take a walk. Don’t worry about burning calories or tracking steps, just enjoy yourself.

 

Eat Well

It’s easy to succumb to eating more sugar and carbs with all the tasty treats available around the holidays. Indulge in your favourite holiday treats but eat really well during 85-90% of the time. Eat greens at every meal, even breakfast. Don’t eat the rubbish you don’t really care about just because it’s there. Chew really well and savour the bites of your all-time favourites.

 

Nap

Give your body and brain a chance to recharge on those go-go-go holiday marathon days. Even 20 minutes will make a big difference.

 

Laugh

Don’t underestimate the benefits of a good laugh. Humour is great for stress reduction. Watch a funny move, sing, dance, listen to music. Keep things light and find time for some humour. I personally love watching the Hallmark Christmas movies in the evenings. It allows me to switch off and not take things so seriously.

 

Be Grateful

Directing more of our attention towards gratitude for the things that make our lives wonderful are scientifically proven to make us healthier, more energetic, less stressed and anxious, and help us get better sleep. Take some time to think about the people and things that you are grateful for. This act alone seems to help reduce stress.

 

Breathe

This is a tough one for me, but it does work. Learn to take deep, centering breaths throughout the day. They help relax your body and mind. I find it helps when I am over-thinking or over-reacting. Inhaling essential oils also really helps.

 

Move / Exercise

Try and keep your exercise routine over the holidays. I know this isn’t always easy, but it’s one of the best ways to beat stress. If you don’t have as much time to dedicate to exercise, make sure you find some time to just ‘move’.

 

Protect your Sleep

Lack of sleep can really affect your emotional and physical health. It can lead to weight gain, stress and irritability. Most of us sleep less during this time of year, up late with parties, last minute gift wrapping, worrying about making the ‘perfect’ meal or finding the ‘perfect’ present, etc.  Protecting your sleep routine is key to maintaining balance.

 

Stay Hydrated

When our schedules are busy, we sometimes forget to do obvious things like drinking enough water. If you’re feeling sluggish, it could be because you’re not properly hydrated. Make sure you regularly drink enough water, especially when the weather is dry and cold. For those holiday parties, a good rule of thumb is alternating between an alcoholic beverage and a hydrating glass of water. Also, make sure you’re hydrated before that holiday gathering. 🙂

 

Listen to your Body

Many people ignore or override their body’s signals. Your body might be able to tolerate this neglect under normal circumstances but adding the increased stress of the holiday season might be more than it can take. To increase your chance of staying healthy during the holidays listen to your body. For example, take time to eat if you feel hungry. If you’re sleepy, get enough sleep. Learning to listen to my body is one of the best things I have done recently.

Take a time out, do at least one thing each day to unplug and get away from the holiday preparations. Have a quiet cup of tea and enjoy it without multi-tasking. Escape for a few minutes to read a good book. Listen to some holiday music curled up on the couch. Most of all, make sure you’re spending time with those you love each day. These little moments will help you feel more rested and keep your mind calm.

 

The holidays can set us up for unrealistic expectations. It almost seems a “magical” time of year and we dream of the perfect holiday, but it can take its toll. Let go of expectations and learn how to set boundaries. If you’ve already overdone it, consider a full stop. Sometimes backing off isn’t enough. Take a whole day to yourself and vow to do nothing more than take care of yourself all day long.

Take care of yourself over the holidays. It’s the best gift you can give yourself and everyone you love.

Wishing you a wonderful holiday season, and please remember to Put yourself at the top of your to do list!!!

Thanks for reading and keep well,

Tara Xx

 

Set Yourself Up For Success in 2018

Set Yourself Up For Success in 2018

by | Jan 2, 2018 | Healthier Holidays, New Year, Self-care

How many times have you been asked if you’ve made any New Year’s resolutions?  We’re so conditioned to focus on making these resolutions the minute the clock strikes 12 midnight, but did you know that only 8% of people are successful at keeping their New Year’s resolutions?  We make so many unrealistic and unattainable promises to ourselves that it’s no wonder we’ve given up by February.

When we revert to old patterns, we beat ourselves up for not sticking to our resolutions and our ego kicks in and begins to criticize us by saying, “you’re not enough, “you’re not worthy,” “you don’t deserve this”… sound familiar?!

Before you decide what it is that you want, set your goals or intentions for 2018. Create a year in review and ask yourself, “are your goals connected to your own values, or is it something you feel you want or should have?” Make sure they come from you.

Examine what worked, what didn’t, and what was holding you back.  Be specific, what old habits need to be broken, and what new ones need to be created?

If you have struggled to make progress in the past, forget about resolutions this New Year’s and instead focus on the stories you tell yourself that might be holding you back.

Find a space just for you, no piles of to-do lists, or dirty dishes… just peace and quiet, perhaps light a candle or listen to some music.  As you review your year, spend some time reviewing your successes, achievements, and areas that need improvement.  Create a list of things or patterns to let go of what didn’t serve you this past year as well as things you don’t want to carry with you in the new year.  What were the major lessons?  Do you notice any repeating patterns? Procrastination, clutter, fear, etc?  Check in with what you want to STOP doing  What’s been weighing you down?  What didn’t work?  Reflecting on your answers can give you a great deal of insight into the direction you need to take.

Letting go of what no longer serves you or is hindering you gives you space to do more of what lights you up and allows you the space for something new.

Focus on 3-4 major intentions for the year – What’s your big vision?  When you have your “big” vision, break it down into monthly and weekly goals.  By doing this you can stay away from the overwhelm.

Be clear on your “why” and be specific with your intentions.  For example, it’s not enough to say I want to lose weight.  Why do you want to lose weight? How will it make you feel?  What are you going to do to lose the weight?  Knowing your ‘why’ will allow you to get in touch on an emotional level.  Write these answers down, then write 10 steps to achieve this goal.  You need a plan in place to achieve the goal.

Not surprisingly, the New Year’s resolutions that are most likely to succeed are the ones that mean something to you personally and come from a place of passion – not the ones someone else says you should do.

As is true with habit building in general, the fewer resolutions you make, the more likely you are to succeed. Building new habits is hard.  Stick to just a few meaningful things and you’ll be much more likely to meet all your healthy goals this New Year.

Enroll friends and family by openly sharing your goals or intentions.  Goals take time, hard work, perseverance, and commitment to achieve.  To be “accountable,” all you need is a clear goal and a willingness to let other help you achieve it.

Remember you body, mind, and relationships are your most important investments.  Spending time and energy in these areas is a perfect way to reset, restore your energy, and return to a sense of well-being.  Take time to understand your needs and goals. This year, make it a goal to invest in yourself!

Reward yourself.  Whether it’s dropping a dress size, running an extra mile, or trying a new exercise class, celebrate each milestone you reach. The key is to remember to keep these small and healthy, so you don’t cancel out all your efforts!

No matter what intentions we set for ourselves, there will be days and weeks when we don’t live up to our expectations. This happens to most of us, and then we feel inadequate, incompetent, and lazy, and any number of other negative things. When we fall short, remember you’re not alone, and it’s not your fault. Be kind to yourself.

The secret is to take the pressure off and to set goals that you can actually stick to. Instead of one or two big grand resolutions, outline a handful of smaller goals that add up to a big change.

With intention, commitment, and a positive attitude, 2018 will be a great year!

It’s important to remember you can change your life at any time, not just on New Year’s Eve.  Be patient with yourself!  Long-term results are achieved through small, gradual changes.

“Keep your goals in front of you, and your fears behind you.” – Tony Robbins

“Today is page 1, Chapter 1, Go Create Your Story.”

Here’s to new beginnings…
To taking chances…
Living it up, laughing out loud…
And embracing all that…
Life has to offer!

Wishing you health, happiness, and prosperity for the year ahead, and always.

Thank you for reading, and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

How to Survive the Holidays

How to Survive the Holidays

by | Dec 19, 2017 | Healthier Holidays

The month of December, regardless what holiday you celebrate, can be a challenging and stressful time for many people. How you are feeling around the holidays can directly impact how and what you eat. While this time of year Christmas can bring lots of joy & happiness, for many people, it can be quite stressful. If you are feeling anxious about the upcoming holiday, remember that with a little preparation, mindfulness, and mental effort, we can keep ourselves grounded and together so that we can celebrate and connect with family and friends to create a healthy, relaxing, and restorative time.

Click here for some tips from Kris Carr to help avoid overeating.

The things that help me are:

 

      1. Eating regularly: If you are going to an event, remember to eat before an event to fuel your body, don’t starve yourself all day in anticipation. You’re in danger of arriving ravenous and eating everything in sight. By eating throughout the day, you are less likely to over-indulge.
      2. Planning ahead: Creating a healthy eating schedule will keep your metabolism elevated by preventing overeating & giving in to those pesky cravings.
      3. Balancing your meals & use a plate: Might sound silly, but using a plate can help you keep track of what you are eating. Fill your plate with healthier options first, leaving a little room for those treats.
      4. Stocking up on healthy snacks: Always have healthy snacks available to avoid temptation. Nuts & seeds are great options.
      5. Watching your alcohol: Remember to watch the calorie-laden eggnog, and pay attention to your holiday drinks. Before you know it your coffee has turned into a dessert.
      6. Focusing on the event: Try socializing with friends, family members, or colleagues and concentrate on mingling not just eating.
      7. Finally, try and treat the holidays as one day, not one month. Get back into your healthy regime after the event. If you do overindulge, don’t dwell on it. Acknowledge it and move on.

       

 

  1. If you do find yourself tempted, and those pesky cravings are attacking try these easy “5 D’s” to help manage your cravings – they really do help! They are:

     

  2. Delay – Distract – Distance – Determine – Decide. 

  3. Delay:  Postpone whatever you’ve got a fancy for, wait 10-15 minutes.  You’re not saying ‘no’ you are simply stopping to think before you eat.

    Distract:  Try a non-food activity to give you something to do.  If you’re at an event, engage in conversation.  If you’re at home, call a friend, or brush your teeth.  Often cravings disappear in a few minutes when we keep our hands and minds busy without food.

    Distance: It’s important to keep your food triggers at arm’s length. If you’re at home, keep those tempting foods hidden, or better yet try and avoid buying them. If you’re at an event, focus on the conversation and guests around you rather than the food.

    Determine: After waiting 10-15 minutes, determine whether you are physically hungry, or simply thirsty, often these two get confused.  Also, consider whether you might have an emotional or boredom hunger.  Try and avoid getting over-hungry. This can be solved by keeping to a regular eating schedule.

    Decide: Now it’s time to make a decision.  Do you really want that ‘something’ that you have been eyeing, does it still look as appealing, or has the temptation passed? The important lesson here is to think before you eat.

    If you do overindulge, please don’t dwell on it. Acknowledge it and move on.

    Finally, enjoy the holidays and don’t deprive yourself, just keep some of these tips in mind!

    Wishing everyone Health, Happiness & Prosperity!

     

    Thanks for reading and keep well,

Tara

Please take a moment to read the DISCLAIMER

5 Natural Ways to Deal With Bloating

5 Natural Ways to Deal With Bloating

by | Dec 5, 2017 | Diets, Healthier Holidays, Weight Gain

We’ve all been there. Post-holiday meal, sitting on the sofa feeling bloated, gassy and miserable.

The holidays are a great time to connect with your loved ones over good food and drinks, but they can leave us feeling heavy and fatigued.

Do you ever feel a bit “overextended” in the tummy after a meal? Perhaps “gassy?” Have you ever carried a “food baby?” I know I have.

Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.

There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.

If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them.

If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

1 – Don’t overeat

If you overeat at a meal, then you will likely feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re making your digestive system work harder. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t overdo it in one sitting.

2 – Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.

3 – Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, you can try avoiding these.

You can also swallow air when eating too quickly or while talking. Which leads me to…

4 – Eat slower, more mindfully, and less stressed

Eating too fast isn’t doing your digestive system any favours. You can help your digestion by chewing your food thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). 🙂

5 – Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

Conclusion

There are many natural ways to deal with bloating.

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.

Recipe (peppermint): Peppermint Mocha Creamer

1 can coconut milk

½ cup almond milk, unsweetened

2 tbsp. cacao powder, unsweetened

½ tsp peppermint extract or essential oil (food-grade and safe for internal use)

3 tbsp. honey or maple syrup (optional)

 

Instructions

Place all ingredients in a blender and blend until well combined.

Store in a sealed container in your fridge.

Serve & enjoy!

Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:

  • Grow peppermint yourself;
  • Chew on the fresh leaves; and/or
  • Steep them for tea.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Why Am I Always Hungry?

Why Am I Always Hungry?

by | Nov 6, 2017 | Diets, Healthier Holidays, Self-care

If you often feel hungry, you are not alone!

There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party.

But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.

It’s easy to mistake “psychological” hunger for “physical” hunger.

I’m going to talk about the difference between both of these types of hunger, and give you some tips how to figure out which is which.

 

Physical hunger vs. psychological hunger

Your “physical” hunger is regulated by the body through your hunger hormones. You don’t want to be completely drained of fuel and nutrients for a long time. So, you’re programmed to seek food when your body physically needs it. Some of those physical needs are that your stomach is empty, or your blood sugar has dropped.

“Psychological” or “emotional” hunger is eating to overcome boredom, sadness, stress, etc. It’s based on a thought or feeling. It’s what happens when you see a great food commercial or smell a bakery. It’s not from your empty stomach or low blood sugar.

So, here’s how to tell which is which.

 

Eight steps to figure out if you’re physically hungry or not:

1 – The first thing you need to do is stop to evaluate.

2 – Now that you’ve stopped. Pay attention to where this hunger is coming from. Can you actually feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Take a peek into all these areas and really pay attention.

3 – Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So, listen to your body and mind very deeply.

4 – If you do find that your feelings may be the source, then face them. Acknowledge and observe them. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger.

5 – If you’re pretty sure that your body physically needs nutrition, just wait a few more minutes to make sure.

6 – Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger.

7 – If it’s physical hunger, feel free to eat healthy and nutritious food. Eat slowly and mindfully. Chew well and savour every bite of it.

8 – Rinse and repeat at the next sign of hunger.

 

Conclusion

The feeling of hunger can manifest for many reasons. Of course, if you’re physically hungry and need the food and nutrients, then this is what it’s for!

But often, there is an underlying psychological or emotional reason you might feel hungry.

Now you know my eight steps to figure out if your physical body is hungry, or if you’re bored, sad, or stressed.

Use this process repeatedly to feed your body what it actually physically needs.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.