Increase versus Deprivation

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What do I mean by “increase versus deprivation”?

Last year around the holidays, after voicing a desire to challenge myself to eliminate and/or limit a particular habit for the remainder of the year, a close friend of mine issued a warning. She cautioned that during that season of the year (a season often busy and overwhelming with travel, family, different feelings & emotions, and even bit of stress), it was imperative to be mindful of all aspects of our wellness.

She shared that while it does make sense to want to be in control of something during that time, it may be a better idea to focus on adding something I can control. She gave suggestions like meditation, prayer time, or self-care time.

What is truly beneficial about those instructions is that they don’t only apply to the holiday season, but to the daily lessons and learnings we face during our lives. Fast forward to now navigating life without my mom, after having lost my dad almost eight years ago. There’s an immeasurable feeling of loss, while also feeling lost in the midst of my new reality.

Without realization by either of us, that same friend gave me that same advice during a lunch a couple of weeks after mom died. I (again) shared my focus on eliminating certain behaviors from my life, and she issued the same warning….

How does the application of this advice change from one season to another?

Well, very carefully. Ha! But seriously though.

What I took from her advice can be summed up, as such:

Do what you have to do to survive, when necessary. Use moderation and be intentional about the choices you make, but the goal in that moment is to just survive. Once the situation has passed, use your resources and proper mindset to move towards thriving.

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“: to grow or develop successfully : to flourish or succeed
: to do well in a situation in which you are given (a particular type of treatment)”

— Britannica Dictionary definition of THRIVE

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5 easy(-ish) ways to THRIVE (focus on increase) when the time is right:

Practice gratitude

• Acknowledge the good things and good people in your life. Find ways to express that gratitude daily in the following possible ways: writing in a journal, praying, meditating, sharing your testimony publicly or privately… just to name a few.

• Find ways to express that gratitude daily in the following possible ways: writing in a journal, praying, meditating, sharing your testimony publicly or privately… just to name a few.

Set clear boundaries and expectations for yourself and others in your life

• Establish expectations for yourself and hold tight to them. What do you plan to accomplish? How do you plan to make it happen? What assistance might you need? What timelines are you setting for yourself?

• Identify what your boundaries are and hold tight to them. If something (whether a situation or a person or a particular thing) makes you feel uncomfortable, limit your exposure to it/them. You can make known the reason, but you absolutely do not have to.

Be mindful of your own thoughts

• Be forward-thinking. Don’t get stuck in the past… let go of its negativity, your worries, or your self-perceived failures.

• Pay attention to your feelings. Focus on filtering out that negativity and bolstering that positivity. It’s good for us!

Nourish yourself properly - inside and out

• Maintain healthy eating habits. Choose smart snacks. Stay hydrated. Move your body. Moisturize your skin.

Prioritize getting proper sleep

• This is one of the best ways that you can take care of yourself. Begin by establishing a bedtime routine. Create the appropriate ambience in the room (relaxing and desired temperature), minimize work/household tasks, and shut down electronics! Reading or light stretching are examples of activities you can engage in if you still feel a bit restless.

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Forming Habits that Create a Healthier Lifestyle

What’s a habit?

A habit is a repeated action, one that has become almost automatic or second nature. However, a habit is not to be confused with a routine. Habits typically involve little to no conscious thought, while routines typically require some intention and discipline.

Additionally, a habit is a practice you repeat so regularly that it can be hard to change. Most times, you may not even realize the habits you've created (good or bad). Examples in this case could be biting your nails when you’re worried, grabbing a sweet treat every time you visit the grocery store, cheating yourself of enough sleep nightly, or skipping your warmup/cool down during your workouts. See? It could be a variety of activities we do OR possibly do not do.

Let’s explore a few different types of habits and how to make, or break, them…

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Here, I’ll just be focusing on how to form 4 different types of positive habits: Mental, Physical, Social and Productivity. These habits are important, because we cannot always rely on being able to motivate ourselves in the day-to-day situations life may bring. When that motivation fades away, discipline will be what remains because you're forming habits towards creating routines.

Mental Habits:

• Mental habits involve our thought-processes and cognitive behaviors.

• 'Cognitive' is a term used in psychology to describe anything related to thinking, learning, and understanding…. simply put: how our brains work.

• These habits (when positive) can lead to a less stressful mindset, more productivity, and even an increased state of happiness or optimism in our lives.

• Examples of positive mental habits:

  • Eliminating negative self-talk

  • Determining your “why” to help create a constant source of personal motivation

  • Prayer, meditation, devotion, and/or guided breathing exercises

Physical Habits:

• Staying consistent with positive physical habits will help improve health and overall lifestyle.

• Certain habits may promote a longer life by decreasing the risk for unwanted illness and health concerns. Here are a few examples:

  • Flossing, in addition to brushing your teeth

  • Applying and reapplying sunscreen daily

  • Scheduling and staying on top of your medical appointments and screenings

• Completing regular workouts, eating well-balanced meals & snacks, and drinking enough water are three important routines to acquire. Here are a few habits that will help:

  • Scheduling time into your daily calendar to take a midday walk to encourage (or begin) movement

  • Packing nourishing snacks for work or school

  • Carrying a water bottle with you daily that has motivating quotes and ounce measurements listed to help you keep on track with hydration

Social Habits:

• This one is sometimes tough for me, but oh-so important. Maintaining and nurturing relationships takes a lot of intentional effort. I have found that I must be selective with whom I spend my time. Remember we want to build habits that are positive, making a wrong choice can be detrimental to our growth and health.

• Relationships with significant others, friends, family members, and co-workers require give & take, honesty, constructive criticism (giving & receiving), time spent together, and the ability to listen… and that’s just a few of the requirements.

• Once these relationships are established (and done right, with effort), the rewards can be truly immeasurable. We all need others on some level, in some capacity. Make sure to do the work to find your people, then strive to provide them with what they may need from you, as well.

Productivity Habits:

• To be truly productive, we must create habits that eventually become routines to aid in reaching the goals we’ve set for ourselves.

• This does not only apply to a professional environment, but includes our personal lives, as well. There are some habits that may help you better manage your time and accomplish your goals.

• A few of these habits may include:

  • Waking up an hour earlier each day

  • Creating written daily, weekly, monthly to-do lists or plans

  • Eliminating known distractions and staying focused

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It is important to remember that habits will oftentimes need to be adjusted - old bad habits will need to be broken.

Sometimes, the best way to break bad habits is to replace them with better, more helpful ones. Be mindful and acknowledge the true reasons you feel it necessary to make the change…. break the habit. Another reason a habit may need to be adjusted is because it has successfully become a routine. Once that happens, you can move on to creating more habits to help you on your quest for a healthier lifestyle. Reach out to those who can help hold you accountable to your goals. Good candidates for this role would be those who engage in the habits and routines you strive to attain for yourself.

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Additional resources:

Here is an excellent article that goes into even greater detail about habits, if you’d like a little more information.

Practical Psychology. (2019, February). What is a Habit? (Definition and Types of Habits). Retrieved from https://practicalpie.com/what-is-a-habit/

Three Ways to Constructively Evaluate Your Year

Maybe that title captured your attention…. hopefully in a good way. I was careful to stay positive, as what’s done is done. There’s no turning back this far into December. The best we can do is move forward celebrating our successes and making a plan for what did not work as well as we would have liked.

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According to the Helpful Professor, Constructive Criticism is defined as “honest, genuine, well-meaning feedback that provides a critique of the strengths and weaknesses of something or someone. The criticism should be specific and offers clear suggestions on how to address deficiencies. Remarks should be clear and the suggestions provided should be feasible and reasonable.”

Let’s use the last few days of this month to effectively evaluate this past year! We share constructive criticism and feedback with others, both professionally and personally. Why wouldn’t we take the same care to provide it for ourselves? Here are a few of my tips on how we can do this:

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Give yourself praise where praise is due!

Without even knowing the details of your life, I know for sure that you made it through. I mean… look at you, you’re here reading my thoughts and opinions with your full faculties intact (well, most of them at least, it is still a busy holiday season).

But seriously, YOU ARE HERE. So many others are not here and able to say the same thing! We cannot take our waking up this morning lightly. So, think about your successes… maybe helping your child make it through their first semester of school (kindergarten or college), celebrating a milestone birthday, getting married or having a child, ending a relationship that was no longer healthy for you, starting a new career or even ending a career path that no longer… WHATEVER your specifics may be, you are worthy of being celebrated. PLEASE do so!

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Assess how you’ve handled adversity:

Honestly, this particular category will need some work for me personally in the coming year. When facing adversity, I tend to be a little too hard on myself and dwell on the negative aspect of a particular situation. That’s not helpful to me, nor the situation.

Something to think about: what does adversity encompass for you? It may include a change in your health, a new medical diagnosis, a loss of job or family, worry and stress, or even an overwhelming responsibility. Whatever if may be for you, think back on how you’ve handled it in the past or presently. Does that response serve you well? Or would you benefit from making adjustments moving forward? Sometimes, it simply takes a change of mindset, while other times it may require a full personal overhaul that includes adjusting your body’s physical and spiritual responses, in addition to the mental.

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Get comfortable with asking for help:

Oof! This one is big, well bigger than you think… Sometimes you may choose to take on a task or an assignment alone, when getting some help would be much more beneficial and truly help lighten your load. This fact is true for the workplace, but most definitely in our personal lives as well.

Think about a time when you had a GRAND plan to accomplish something, but fell short of your own expectations OR maybe you didn’t even complete what you set out to do! YEESH! Turns out all you needed was a little assistance, but perhaps you were too proud, too shy, or too stubborn to ask for the help. DON’T let that be you in 2024. Let’s not allow an opportunity pass us by, simply because we didn’t get the help we needed. Remember, sometimes bigger wins can be attained through collaboration.

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As I shared above, the best way we can move forward at this point is by celebrating our successes and making a plan for what did not work. Just remember to be kind to yourself… acknowledge what went well, assess how you handle adversity, and get comfy asking for help!

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A Different Look at Handling Adversity

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adversity

: a state or instance of serious or continued difficulty or misfortune.

Merriam-Webster Dictionary

Overcoming adversity…

We are headed into the third month of 2023. What an interesting start this year has gotten itself off to. I was praying for reprieve and a refreshing in this new year, but God has had other plans. Not necessarily a bad thing, but definitely different than the expectations I had for myself and my family. So, the question becomes, how I will handle this unexpected reality.

How will I handle adversity?

How do you handle adversity?

I can sum it up for you and myself with three possible ways to tackle adversity:

Retreat, React, or Reset.

Let's explore…

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Let me start by saying this is not the best option in my opinion. However, if I'm being honest, the thought of retreating has crossed my mind more often than I’d like to admit. From my perspective, retreating looks something like this: closing in on myself; leaning too much on my own understanding (or lack thereof); withdrawing from friends and family; drawing uninformed conclusions; looking through the Internet for answers (whether accurate or not); and possibly just feeling sorry for myself and/or my situation. Do any of those activities sound familiar to you? I’ve been there and chosen some of those options in the past and found that they did not serve me well. I should note that this type of retreat is not to be confused with retreating in the form of resting. Rest is very important. But after resting, we still get up and take action. With that being said, what else can we do?

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Well, another possible option would be to react. To me, reacting would maybe include jumping to conclusions; resigning to fail; blaming and questioning; or just giving into an overall sense of pessimism. And while all those feelings are real and valid, the problem or issue at hand still has not been solved. How do I know this? Because reacting has often been one of my go-to responses. But reasonably, I’d much rather be proactive, when possible, rather than reactive due to my past experiences not having the outcomes I desired. Sometimes when our emotions run too hot and too high, unproductive and irreversible reactions can occur. And when that happens, an already unpleasant situation can be made worse, and the cycle has the possibility of starting all over again. That brings me to what I consider to be the best option for handling adversity.

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My final and chosen option would be to reset. Based on my experience, this is the best option of the three. However, resetting can still be a struggle, seems like we’ve had to do so much of it in the past three years! I mean how much resetting can one individual be expected to really do?! But seriously, we have to do what’s necessary to push forward.

Figuring out the who, what, when, and where are all important factors in resetting… Who we can count on to encourage, support, and hold us accountable during this process. What actions we need to take to come out victoriously on the other side of the adversity. When we can expect to reach the goals we’ve set for ourselves. Where we anticipate this process to take us. These four considerations are of the utmost importance in resetting our mindset, habits, and even responses to certain situations.

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There is no shame in having to start over… that is actually where our freedom lies. What a blessing it is to be able to reset and begin again. Take pride in that opportunity!

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Ways to Stay Motivated During the End of the Year

“If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you.”

— Steve Jobs

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The year is coming to an end, and maybe you’ve hit a slump… Perhaps, you’ve already achieved the goals you set for yourself this year and feel like just coastin’ on through the remaining 44 days of 2022. OR, it could be just the opposite, you’ve missed the mark and don’t have the energy (nor interest) to step it up for completion of your goals!

I, myself, seem to be experiencing a blend of both mindsets. While I’ve hit most of the targets I set for myself in 2022, there is a pull for me to just ‘chill out’ and relax until January… and that is quite unusual for me. Maybe it’s because this year has been so FULL of activities with my high schooler, my middle schooler, my business, my Girl Scout troop, family experiences, and navigating my own changing health as I get older! And actually, that last item should be enough for me to realize I mustn’t stop but instead keep right on going! Time waits for no man, so if we want to live our best (and healthiest!) lives, we had better stay focused on the tasks at hand!

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Let’s jump right in on ways we can make this happen and end our year feeling victorious!!

Acknowledge your successes:

One of the mistakes or missteps we often make is not acknowledging how far we’ve come or just how much we’ve accomplished. Let’s take the time to do that this year. Grab your phone, or pen and paper, and write down just how awesome you are! Really, do this! This activity alone can be a refreshing review of your accomplishments over the past year and serve as a reminder that you are capable. What’s a few more days in the year? Well, nothing but an excellent opportunity to wow your family, your boss, your clients, your peers, and even yourself!

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Prioritize your responsibilities and tasks:

After you’ve taken inventory of your accomplishments, make time to prioritize what is left to be done. Prioritizing doesn’t mean that you have to absolutely finish all of your tasks, but instead, it means that you will order them in degrees of importance and necessity. Believe me, I know that some of our responsibilities and tasks are non-negotiables. I am also aware that sometimes we take on more than necessary, because we feel that we cannot say “no” or “not at this time”. If they aren’t already, those two responses are must-haves for our own peace of mind and sanity.

Once you’ve prioritized what will NEED to be done by the end of the year, set a plan in place to reasonably complete those items. Think about the big picture, but also break it down into a manageable, working, adjustable list. The key here is that your list remains a working list, as we know our lives change daily with unexpected interruptions…whether they be pleasant or not-so-pleasant interruptions! :)

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Keep moving your body:

Oh my, now as a Personal Trainer, you already know how important this particular focus is to me! According to the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion (the organization that sets the recommendation for how much physical activity we need to be healthy), “adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week”.

And remember, while I would love to have you as my own client, you do not have to seek out a gym, personal trainer, or group fitness classes to get your exercise. Make a commitment to just start moving or move more! Your movement could be as simple as a walk around your neighborhood, taking the stairs when possible, or even parking your car farther from the store when doing your shopping. Keeping focus on physical activity will not only benefit your health, but it can also give you a great release from your daily routine and even all of the busy-ness and (often) stress we can face during this time of the year.

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Allow yourself rest & care:

Y’all! The end of the year, and all of its potential for gatherings with family, friends, food, and drinks can be very fulfilling; however, it can also add to your list of responsibilities and tasks! So, we’ve got to allow ourselves to get adequate rest, while still getting care and finding enjoyment in that care. The amount of sleep that we need is truly individual, but www.sleepfoundation.org recommends 7-9 hours for adults aged 26-64. I have found my sweet sleep spot to be between 6.5-7 hours. I know that it sounds very specific, but I’ve worked very hard to determine that time frame! :) It makes a world of difference each morning when I’ve gotten the right amount of sleep for my body and mind.

When it comes to caring for yourself in an enjoyable manner, those specifics are up to you as well. However, I recommend choosing activities that are simple but bring you great joy. Think of things like catching up on a good book or new music, finding a great new candle, enjoying a new recipe, or even just a long shower or bath. Personally, when I engage in care-filled, joyful acts for myself, I wish to be alone, but you may prefer to find ways to spend time with a spouse, best friend, or any other person special to you.

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Reward yourself:

Finally, consider rewarding yourself at the end of this year! This doesn’t have to be anything elaborate or expensive…. then again, if you can do that, why not?! :) Only you know what may feel like a reward for you making a plan, sticking to it, and finishing out the year strong!!!

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Remember, as the year comes to an end, it is not unusual to feel discouraged, un-motivated, or even a bit down. But my most true hope is that one or all of the activities above will serve as a guide to keep you focused and on-track with your goals and your mindset. I believe in US! Let’s finish out 2022 victoriously!!!

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Fitting In Fitness (As Temperatures Rise)

Baby, it’s hot outside! And I mean hotttttttt! Summer is in full effect throughout the country. If they haven’t already, it is pretty much a guarantee that your temperatures are going to rise in the next few months. What can we do to avoid letting these changes derail our health and fitness goals? Well, I’m glad you asked… read on down as I share some practical tips.

While I am not a fan of rising temps, I can say that I enjoy the other aspects of life that come along with the summer months. Things like freedom from taking the kids to and from school every day (even though my son opted in to summer school this year for credit advancement)! While I am super proud of him for being proactive and taking charge of his credits, this is definitely a new addition to my summer break, ha! But summer also allows for travel (day trips and even overnight stays), lighter meals that do not require the oven being used, and just the freedom to get outside and enjoy nature.

For me personally, it also frees up time for me to find ways and locations to take my workouts outdoors. This is when I have to get strategic and sometimes creative to beat the heat here in Southern California, so that I am able to stay on track with my goals

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Ways to beat the heat on your health and wellness journey:

• Wake up with the roosters! Well, not quite literally… at least not in my neighborhood. In other words, get up earlier in the morning to get your day started. Even though the sun may already be rising, most times the temperature is much more accommodating then, than later in the day. Do your best to avoid exercising outdoors in the early afternoon. It’s usually hottest between noon and 3pm.

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• Stop, drop, and chug! That’s another way of saying, “drink your water”. Whether you’re working inside or out, stay hydrated. Drink water before, during and after physical activity, even if you don’t feel thirsty. We sweat more (lose fluids) with increasing temperatures and especially humidity, not to mention an increase in physical activity. Drinking water during exercise is necessary to replace the fluid lost through sweating. The amount of fluid needed would be based on your body and levels of activity.

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• CYA (Cover your *assets)! Wear lightweight, light-colored, loose-fitting clothing. There’s nothing comfortable about oversized clothing drenched in sweat sometimes causing chafing, irritation, and the possibility of overheating. Now, I know that some folks like wearing an extra layer to actually encourage more sweat for themselves, but please do so safely and mindfully! In general, opt for moisture-wicking fabrics that dry quickly and push sweat to the outer layer away from your skin. Remember to also protect yourself from the sun with sunglasses, a hat or visor and sunscreen. You can always find a sunscreen that’s right for you and your level of activity, be sure to look for sweat-resistant options.

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• Go back inside! If it is just plain too hot or humidity levels are too high, do not hesitate to find an indoor location where you can be active, like a shopping mall, gym, community recreation center, or even in your own home.

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Last, but not least, LISTEN UP!

Listen to your body and listen to your healthcare professional (if you haven’t already done so).

Take your time and pace yourself during your outdoor workouts. You may not be able to exercise as long, or at your usual level of intensity, until your body has time to adjust to the changes in temperatures and humidity.

And of course, remember to check with your healthcare professional before starting any exercise routine or deciding to move your workouts outside. If you have preexisting medical issues or concerns or take certain medications, your body’s response to heat may be exacerbated (made worse). Please take this all into consideration when exercising outdoors.

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3 Ways to Bounce Back After a Setback

A Setback Is a Setup For a Comeback!

Maybe you’ve heard that quote before….. a book, an inspirational poem, a sermon from your favorite pastor. I first heard it many years ago around this time of the year. A visiting pastor gave a sermon with that title during Resurrection Week revival at church. While I cannot remember the details he shared, the concept definitely stuck with me to this day.

Whatever you may be going through at this time is only temporary. A “valley” that you may be experiencing at this moment won’t last forever, change is just ahead once you reach the top of the mountain…keep going. Keep the faith, you will come out on the other side victoriously! But remember, it may take a little work on your own behalf... read below as I explain.

As if the past few years haven’t been enough with the pandemic, war, national civil turmoil, increased illnesses, lost jobs & lost lives, we still each have our own personal battles that we are dealing with. Sometimes it seems that just when one particular situation is under control, something else pops up to knock us off our square. Feels like you cannot catch a break! I mean, seriously, what did you do (and to whom did you do it) to bring on these disruptions to your well-oiled, well-planned out life??!!! Well, don’t take it personally, you’re not alone. It’s all part of this thing called life that we are truly blessed to be living. So, what do we do???…..

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Ways to Bounce Back

Set clear & precise intentions

Decide what you want your comeback to look like, what it should entail. Pray about it, then take action. That may mean speaking the words out loud to a loved one, making a list, creating a vision board, or even recording yourself speaking your comeback intro fruition.

And be specific…I’m talking down to the nitty-gritty details. Include each step you will take, today, tonight, tomorrow, next week, and even next month. We’ve got to be intentional about coming back strong, armed and ready to meet and defeat any obstacle that stands to get in our way.

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Acknowledge what you may need to do differently

We are not perfect. *Gasp! We all make mistakes and poor choices. That’s all part of this life we’re living that I mentioned above. But it's all part of growing and getting better, bouncing back even.

Once you’ve learned a lesson or found the error in your ways, action may need to be taken on your part. This might include switching up your usual mode of operation, apologizing to someone, retraining yourself on a particular topic, or even just holding yourself accountable for your own private thoughts. Lay it all on the line, but at the same time don’t be too hard on yourself. Show yourself some grace throughout this process. Challenging situations can often teach us what we have left to learn.

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Take care of yourself

Take your time and take care of yourself. There’s no rush in healing and regrouping. I mean we do want to come back stronger, right? Read and reread motivational, inspirational, or encouraging words from others. Earlier, I mentioned prayer because it has most definitely helped me through some of the most difficult trials of my life. However, I also know the importance of reading biographies, and certainly autobiographies, of those who have been there, done that…. specifically meaning that they may have experienced adversity and difficult times, but they are willing share their ways of overcoming.

Other ideas include getting outdoors, getting moving, and in turn, getting inspired. Wake up early to catch the sunrise with a brisk walk. Listen to the birds chirp to be reminded of the beauty that surrounds us. Complete a workout to sweat out any worries and get your heart pumping with anticipation of the change to come.

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If I can leave you with anything, it’s to remember that difficult roads lead to beautiful destination. Be optimistic about your bounce back, your outcome could be something new and more exciting than you ever even imagined possible for yourself.

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National Nutrition Month

National Nutrition Month is an annual campaign focused on making informed food choices and developing healthy eating decisions. Whether you’re a seasoned pro or a beginner, a month-long celebration can provide so many tips and tricks for everyone to benefit from.

I want to keep this blog simple, yet informative, for you this month. As you read along, you will see that I am offering EASY tips for you to incorporate more proper nutrition into your daily menu. Please know that I am not a Registered Dietitian, nor Nutritionist. However, I am a Certified Personal Trainer who is able to educate you about the recommendations in the Dietary Guidelines to help you gain a better understanding of helpful foods and how to make better choices.

Let’s get started!

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EAT YOUR VEGETABLES!

Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Nice to have options, right?!!! Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for some chronic diseases and may protect against certain types of cancers. Sounds like the pros outweigh the cons with keeping veggies as part of your meal plan, along with movement and exercise for your body, of course.

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EAT THE FRUIT RAINBOW!

No surprise, but fruit is an important part of a healthy nutrition plan. They are the source of many essential nutrients, including antioxidants, vitamins, fiber, and potassium. Fruits may be fresh, frozen, canned, dried/dehydrated, and whole, of course. Most fruits are naturally low in fat, sodium, and calories. Fruit provides a source of natural sweetness, which is the reason it is often called nature’s candy! Don’t worry too much about the amount of sugar you are getting from this natural source, as long as you are eating your individual daily recommended intake.

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DRINK MORE WATER!

Water is extremely important to the proper functioning of our bodies. It helps improve the circulation of oxygen throughout the body and plays a crucial role in the digestion of food. Even the excretion of waste in the human body requires water. The proper amount of water for each individual person varies based on weight, height, climate, physical activities. A good rule of thumb is to divide your weight in half, and that number is the amount ounces you should strive for. Then, adjust from there based on how you feel!

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OVERNIGHT YOUR OATS!

Eating overnight oats is one of my favorite ways to get in one of my most important meals of the day, breakfast! Although, I don’t limit myself to just breakfast, this makes a great meal for any time of the day. They are a convenient way to meal prep in advance to guarantee yourself proper and tasty nutrients. Place your favorite milk, fruit, nut butters, your favorite sweetener, and nut/seeds, into a wide mouth canning jar. Think almond milk, strawberries, peanut butter, honey, and ground flaxseed….well, those are my favorite ingredients anyway, just as an example. Next, put a lid on it and place it in the refrigerator until morning. Then, just enjoy!!

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GO NUTS!

Nuts and seeds make up an important part of a healthy diet. Both help you reach your recommended intake of protein each day, count toward your daily fat allowance, as well as provide a source of dietary fiber. Consider enjoying a handful of nuts and seeds instead of processed snacks and sweets. Because they are higher in calories, it is smart to be mindful of portion control when consuming nuts or seeds. A few of the healthiest and most popular nuts and seeds are almonds, walnuts, pistachios, pine nuts, pumpkin seeds, flax seeds, and chia seeds, to name a few.

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DRINK RESPONSIBLY!

Choose healthier options for your cocktails. Not only should you be cognizant of the amount of alcohol you ingest, but also aware of the ingredients that make up some of your favorite cocktails! Create new favorites that do not use fruit juices, creams, etc. to minimize sugar. Look for cocktail recipes that feature fresh fruit as an ingredient. Try a dry wine over a sweet wine. A little research will go a long way in helping you decide.

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I hope that you were able to learn something new or be reminded of something you may have already known. As you move forward in your nutrition journey, please know that I am here to help!

I’ve created a nutrition guide to help you with topics like I’ve shared here and compiled resources & documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.

What the Help Yourself Nutrition Guide offers…

• Healthy meal & drink information

• Explanation of portion control vs. serving size

• The importance of hydration

• Recipes & an extensive list of 100-calorie or less snacks

• Weekly food diary for tracking food and water intake

• Benefits of bright, colorful fruits and vegetables

If you have any questions, I can help you out! Click the link below and just let me know!

5 Health & Wellness Tips For The Fall Season

It’s that glorious time of the year, Fall! The time of the year known for pumpkin-spice treats and beautifully colored falling leaves. And while the days may be shorter, the weather is also milder. What a wonderful opportunity for each of us to take note of our own position in this space and focus on finishing the year out strong.

As we head into the final three months of 2021, take advantage of the seasonal changes to focus on making positive and healthy changes in your own life!

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Here are a few tips to help you stay focused on your health & wellness this season:

Set goals & intentions:

Decide what you want to accomplish over the next few months. Be specific. In fact, create SMART goals. What is a SMART goal, you might ask. Well, it is one that is Specific, Measurable, Attainable, Relevant, and Time-Bound. For example: As opposed to saying “I want to run a 5k sometime soon”, a SMART goal would say “I plan on completing the Thanksgiving Turkey Trot 5k in November, and will prepare by training 3 days per week until then”.

Write your goals down. Make sure they are visible, not tucked away in a drawer. The more accessible they are, the more they will serve as a reminder for what needs to be done and when it needs to be done.

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Get the family involved:

With the weather cooling down, outdoor activities become more bearable for the entire family. This season presents so many opportunities to take advantage of this change… think pumpkin patches, community charity/holiday races, state fairs, and even local parks and state forests. All of this outdoor activity will give you (and the family) the opportunity to take in some fresh air, Vitamin D, get your muscles moving, and not to mention, it can do wonders for your mental health & wellness.

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Be mindful of nutrition choices:

As I mentioned above, the fall season also brings tons of sweet treats and drinks. Pumpkin-spiced this… caramel-flavored that…. you know, the really tasty, tempting, hard-to-resist holiday goodies. Now, I’m not suggesting that you avoid them completely, because I’m definitely not. I’m simply reminding you to be mindful. These last three months of the year include holidays that focus heavily on candies, pies, cakes, cocktails, and more. Enjoy yourself, but do not undo all of the progress you have made, thus far. If you do find yourself enjoying those seasonal goodies a little too much one day, just refocus and start again the next day. Don’t make it a situation that lasts throughout the end of the year, causing you to settle on the idea of waiting on a fresh start in 2022. Don’t wait! Be intentional right now, so that 2022 is just a continuation of the healthy lifestyle you have already established this year!

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Renew commitment to self-care:

As 2021 has progressed, you may have found yourself taking care of others more than yourself. It happens, it’s normal. But, use this changing of the seasons to renew your commitment to yourself and get back on track. A few ideas might include:

• Establish daily or weekly quiet time for devotion, prayer, or meditation

• Continue or begin writing in a journal

• Treat yourself to a massage or another spa service

• Choose a new book to read or pick up the one collecting dust on your nightstand

• Try a new class… think cooking, painting, cookie decorating, or even learning to play an instrument

Whatever you decide, just make sure that it’s for you.. your choice, on your schedule, and as often as you deem necessary.

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Be realistic, be patient, & stay consistent:

Hopefully, you followed the guidelines listed above and created SMART goals for yourself. With those goals always top of mind, remember to be realistic. This time of the year has to potential to be very enjoyable, don’t let happiness get lost by being too hard-nosed when it comes to your goals. Be patient with yourself and give yourself grace. Do not get caught up with strict diets or overworking yourself with exercise. Instead, focus on making changes (or adjustments) that aid in creating lifestyle changes and lifetime habits. We’re on this journey for the long-haul, y’all! Your consistency will reap positive, productive, and measurable rewards.

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Remember, it’s a new season. This is the perfect opportunity to do something NEW, something BOLD, and something BEAUTIFUL! Whatever that may look like for you, I simply ask that you give it your all. You deserve your effort. Take advantage of the seasonal changes to focus on making positive & healthy changes in your own life!

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Staying Healthy While on Vacation

As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.

Some folks attempt to go on major diets before a vacation to lose weight, in hopes of making up for what may happen during the vacation. That is something I suggest NOT doing. For one, I’m not a fan of diets…. By “diet”, I mean short-term, restrictive, ways of eating that are sometimes so limiting and unlike your normal routine, that you revert back to old habits as soon as the “diet” ends! I’m more interested in creating and maintaining an overall healthy relationship with food, in which you enjoy the foods you love, while still being mindful of what works best for the proper functioning of your body, specifically.

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I would like to share a few ways you can maintain your healthy lifestyle goals while on vacation:

• Maintain good eating habits. Don’t forget to put fruits and vegetables on your vacation plate. Also, look to eat lean proteins. If you travel internationally, commit to trying some of the healthy fruits and veggies local to the areas you visit! We all know that feeling when you overindulge in food that is too heavy, too rich, and just too much…. you run the risk of missing out on precious vacation activities, because you’re stuck in the restroom! Ugh!

• Choose smart snacks. Keep some “healthy” snacks handy for those times when you’re out and about enjoying yourself. Think protein bars, nuts, or light trail mix options. They just may help you resist the urge to grab something that contains too much sugar or too much fat. Now, I don’t recommend all “healthy” snacks for every day of vacation, you’ve got to have a bit of fun trying some new treats! Yay!

• Stay hydrated. Keep a bottle of water with you as you go throughout your vacation days. Getting enough water is so important and is a must if you’re traveling to an area with bright, sunny days and high temperatures. Add in some physical activity, and that need for hydration will increase even more. The water will also help you feel full, which can help slow down your eating. Stop, drop, & chug!

• Keep moving. Most hotels have adequate fitness centers to meet your needs. And, I actually love getting to work out in a new environment when we travel. Just think, a 30-minute workout is just 2% of your day. There’s still plenty of time to enjoy the rest of your day. Honestly, you can incorporate exercise into your vacation in many different ways: snorkeling, hiking, rock-climbing…. You can even count sight-seeing and window-shopping, if you pick up your pace and don’t stop too long! Ha!

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Last, but not least, ENJOY YOURSELF! This article simply serves as a guide to assist you during your vacation. Please do not stress yourself out trying to stay focused at the same level you do in your every day life. Your vacation is an opportunity to step away from the normal routine… visit new places, see new sights, meet new people, and even try new foods! However, I must say, some of my favorite vacation days include sleeping in, ordering in, and hitting up the fitness center for 45-minutes. No matter what, you are in control. Let’s just make the most of our summer days!

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Ways to Incorporate Fitness Into Earth Day!

Earth Day is an annual day to demonstrate support for the protection of the environment. April 22 is the designated day for all of us remember the environment in our busy lives. A day that reminds us to continue to do the little things that help out our environment.

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Here are a few tips on how to incorporate our fitness routines into Earth Day activities and celebrations:

Work in the garden:

• Add colorful beauty to your home’s landscape with flowers or grow edible plants of fruits and vegetables for your household to consume

• Burn calories and work up a sweat, along with working leg & arm muscles during the planting, pruning, and harvesting phases

• Earth Day Tip: Flowers attract honeybees and other important pollinators like butterflies, wasps, birds.

Take a walk or a hike:

• Hit the pavement in your neighborhood or check out a new trail in your local community

• Get those steps in to contribute to healthy bones, muscles, and joints; not to mention improving mental wellbeing by reducing symptoms of depression

• Earth Day Tip: Take the time to pick up litter to help beautify your neighborhood & preserve the beauty of the local trails.

Ride a bike:

• Take a recreational ride, a workout ride, or even a ride to work

• Increase muscle strength and flexibility, improve joint mobility, and strengthen bones

• Earth Tip: Bike riding means less vehicles on the road, which leads to less smog emission & less pollution.

Head to the beach or lake:

• Go for a swim, try kayaking or canoeing, or even do your workout on the sand next to the water

• The mere sight and sound of water can promote wellness & relaxation, right along with a number of health benefits that come with muscle building and cardiovascular fitness

• Earth Day Tip: Take a few minutes to clean up the litter that is usually scattered amongst the beauty of our favorite beaches and lakes.

Workout outdoors:

• During the daytime, enjoy the bright sunlight by completing the workout of your choice on the porch, the patio, or the park

• During the evening, workout safely by candlelight - yoga or stretching; or, try a moonlit workout in the backyard

• Earth Day Tip: Using less electricity saves energy by consuming less power, consequently conserving the earth’s national resources.

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No matter your preferred fitness routine, your activities can most definitely be tailored to contribute to Earth Day celebrations! Remember, your efforts do not have to wait for any one particular calendar day, but should be engaged in throughout the entire year.

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All About Salads!

March is National Nutrition Month!

And, I’m sharing all about one of my favorite meals (or side dishes)… Salads!

Salads can serve as a great way to get in your veggies and greens as a side dish for your meals. But, you can also turn a salad into the main dish. Think about adding proteins, carbs, and even healthy fats to make a filling meal. First, I’d like to focus on the different types of salads there are, along with salad dressings. Of those listed below, which category does your favorite salad fall into?

Salads:

• Tossed Salads – Salads tossed together (Caesar Salad, Green Salad)

• Composed Salads – Salads which are skillfully built (Cobb Salad)

• Bound Salads – Salads that are bound together in a mass (Chicken Salad, Tuna Salad)

• Farinaceous Salads – Salads made up of starches like potatoes, quinoa, or pasta (Potato Salads, Pasta Salads)

Dressings:

• Vinaigrette Dressings – Oil and vinegar based

• Mayonnaise-Based Dressings

• Emulsified Vinaigrette Dressings – Dressings that used an emulsifier to combine oil and water

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My favorite type of salad is the tossed salad. I love having the ability to change my dressing and toppings every time I enjoy a salad.

Tossed salads are the most common kind of salad and are prepared by tossing the greens and garnishes (such as tomatoes, onions, or cucumber) in a dressing. A tossed salad uses leafy vegetables such as iceberg lettuce, spinach or romaine. It is important to remember that the greens be dry before tossing. If they are wet, the dressing will have difficulty adhering to the greens causing the dressing to become watered down and generally unenjoyable.

Salads can be garnished with many different ingredients such as nuts, cheese, fruits, and vegetables. At the moment, my favorite toppings are kalamata olives, pepitas (pumpkin seeds), feta cheese, and cucumber. All kinds of dressings can be used including a light oil and vinegar dressing to a hearty hot bacon dressing. These can be store-bought or homemade! Remember to add the dressing to the greens at the last minute. Acid can cause most greens to wilt and become soggy...not very appetizing.

Keep in mind, the more delicate the texture and flavor of the greens, the lighter the dressing should be. Mayonnaise-based and cream-based dressings should be used for more stronger flavored greens, while a vinegar-oil dressing should be used for lighter greens.

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Salad Dressing! I want it, and I feel like I need it to bring my salads together.

Of course, you can purchase your dressing from the grocery store with no problem. Just try to make healthier choices. Most times, our usual favorites will have a version with less fat, sugar, and sodium. Like I’ve mentioned before, you don’t have to be perfect, lots of small changes can make a big impact!

I would love for you to consider making your own salad dressing! There are tons of easy and tasty salad dressing recipes out there, shoot, you can even get creative and make your own! But, if you’re not quite that adventurous yet and need a little guidance, here’s one of my current favorites!

Simple Vinaigrette Recipe

5-minute prep time & serves 4!

• 1/4 cup extra virgin olive oil

• 2 tablespoons apple cider vinegar

• 1 1/2 teaspoons honey

• 1/2 teaspoon Dijon mustard

• 1/8 teaspoon salt

• Dash of black pepper

Combine all ingredients in a jar or any other sealable container. Whisk until mixed well, or seal the container and shake until well mixed.

Once the dressing is mixed well, give it a test-taste and make any adjustments you deem necessary. Too sweet? Add a little more vinegar or olive oil. Too acidic? Add a bit more honey or olive oil.

Use the dressing immediately or store in the fridge for up to 2 weeks in an airtight container. Dressing will separate as it sits, and oil may solidify in the refrigerator. To recombine, let the dressing sit at room temperature before your meal, until the oil melts. Then, shake or whisk vigorously to recombine.

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Now, here’s my favorite component to my salads: Toppings! This is the most exciting way to create variety, texture, and flavor for your salad.

In general, all of these toppings are healthy carbs, fats, and proteins. Just remember that TOO much (excess) of even good things can make them not-so-good!

• Lean meat of your choice

• Tomatoes

• Olives (green/black/Kalamata)

• Bell peppers

• Beans (your choice, drained)

• Beets (whole, sliced, or even slivers)

• Strawberries/Cherries/Watermelon

• Dried cranberries

• Carrots

• Corn

• Apples (diced or sliced)

• Cheese (feta, cheddar, goat)

• Seeds (sesame, sunflower, pumpkin)

• Quinoa

• Croutons

• Cucumbers

• Onion

• Nuts (toasted/roasted)

• Raisins

• Fresh dill

• Broccoli

• Chickpeas/Garbanzo beans

• Mushrooms

This is just to name a few toppings. The list is truly unlimited, based on your preferences and likes!

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I hope you’ve enjoyed this comprehensive information I’ve shared about salads, toppings, and dressings!

I’ve created a nutrition guide to help you with topics like I’ve shared here, compiling resources and documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.

What the Help Yourself Nutrition Guide offers…

• Healthy meal & drink information

• Explanation of portion control vs. serving size

• The importance of hydration

• Recipes & an extensive list of 100-calorie or less snacks

• Weekly food diary for tracking food and water intake

• Benefits of bright, colorful fruits and vegetables

If you have any questions, I can help you out! Click the link below and just let me know!

New Year, Better Me

We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention. We mustn’t leave anything to chance, especially those things in which we can control. Specifically, I’d like to share about the control we have over our eating and nutrition goals.

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“A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you!”

— Melanie Moore

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Let me ask you a question…. Have you ever heard the quote, “You can out exercise a bad diet”? Well, it is quite true! I bring this up, because usually during this time of the year, we set up goals to workout out more, lose weight, fit into some particular outfit, or even exercise more. However, sometimes your exercise and weight loss efforts may be in vain, if you do not follow-through with the proper nutrition focus.

One of my main goals this coming year is to focus on proper nutrition, including centering my attention on macronutrient review and portion control. Have you ever taken the time to really dig in and take control of your nutrition? I mean, really take the time to plan your meals. That would include a fair share proteins, fats, & carbohydrates, and even figuring out how much to eat and when to eat it.

Please remember, do not place undue pressure and unrealistic expectations on yourself during this journey. One of our goals should be to keep things simple and minimize stress, not the opposite. Keep in mind that any positive changes or adjustments you make for yourself are just that, for YOURSELF, for you! Also, keep in mind that you do not have to go on this journey alone. I’m willing to share and guide you forward as you make these life changes. With that being said, I'll be providing my clients with weekly check-ins and personalized, detailed information on the following:

• easy-to-understand nutrition education

• food diary templates

• guidance for reading food labels

• snack and hydration options

• and more!

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I should let you know, no matter whether you choose to join me or not, just strive towards making the changes you need to make for yourself and for your health. If you choose to join me, just click the link below to reach out to me. We will discuss your options and how I can help! A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you. Do the research, make the changes, and move forward into a blessed 2021.