Mindful Eating as a part of your Self Care

As a certified holistic health and life coach and culinary nutrition educator. Today, I’m excited to share a guide on mindful eating that will help you with weight loss and digestion through easy-to-implement tips. Let’s dive in!

Understanding Portion Sizes and Eating Slowly

One significant change in the US over the past 50 years is our serving sizes. They have steadily increased to double what they used to be, sometimes even more. When we eat out, we usually have enough for two meals, and many of us eat these meals in one sitting. Even our plate sizes have increased, so when we eat at home, we sometimes fill our plates just because they are larger. I’ve noticed that my grandmother's china has what look like miniature plates compared to today's standards.

Additionally, we tend to eat very quickly due to our busy lives. Even when we have the time, the habit of rushing persists, leading us to take big bites and not...

Understanding Self-Care and Self-Love: Definitions, Benefits, and Getting Started

>>Listen to the podcast here<<

Hey there, lovely soul! Let's dive into two essential concepts for a happier, healthier you: self-care and self-love. 

I call myself a self-care & mindset coach, but I have to say, I believe self-care and self-love go hand and hand and you can’t really have one without the other.  

This is why I believe they share many common benefits. One of the actions that I believe come under the definition of both self-care and self-love is boundaries. I always say that boundaries are the foundation for self-care and without it, all the wonderful self-care you do for yourself will not stick or have a profound effect on your life. Boundaries are deep-level self-care and an act of deep self-love. 

When I transitioned from professional people pleaser to boundary badass, this is when things really shifted for me. I used to adjust myself, my...

Healing the Nervous System: What It Means, Tools to Use, and Signs of Progress

Hey friend! Let's talk about something super important for your overall well-being: healing your nervous system. This process can truly transform how you feel every day, from reducing stress to boosting your energy levels. So, what exactly does it mean to heal your nervous system, and how can you do it? Let’s dive in!

Before I get started, I wanted to share my journey from being completely disconnected with myself as a person and my body after years of being in a mentally and verbally abusive relationship and not practicing any self care and love. 

I started by setting and maintaining boundaries, removing as much friction from my daily life as possible, allowing space for self love and care, reconnecting and supporting my intuition and then learning to heal and support my nervous system moving forward.

This is the work I do everyday with my clients. Be sure to read to the end to see the signs...

The one thing almost all my clients have in common is they have so much trouble falling to sleep, staying asleep, and getting good quality sleep. 

I spend a lot of time working with people on different ways to improve all of these things because when we're lacking in the sleep department there are so many ways this affects us. 

Here are some of the things that can be affected:

• Impaired Cognitive Function:

  • Reduced concentration and attention
  • Memory problems
  • Difficulty making decisions

• Mood and Mental Health:

  • Increased irritability and mood swings
  • Higher risk of anxiety and depression
  • Lower stress resilience

• Physical Health:

  • Weakened immune system
  • Increased risk of chronic conditions such as heart disease, diabetes, and hypertension
  • Weight gain and obesity

• Metabolic and Hormonal Imbalance:

  • Disrupted metabolism
  • Increased appetite and cravings, especially for unhealthy foods
  • Hormonal imbalances affecting growth and stress hormones

• Safety and...

Transform Your Day: Create a Relaxed and Intentional Morning Routine to Reduce Stress and Boost Happiness

Starting your morning out on the right foot can really have a profound effect on your entire day and sometimes your whole week. 

Just think about how you feel when something negative happens first thing in the morning. We can all get better at managing how we respond to these things, but we are not perfect. I know I’m not! 

So why not be really intentional about how you start your day so that you have a great experience, every day!

This is what this week’s self care practice is all about, creating a relaxed intentional morning routine to start your day off in a way that serves you all day long.

One of the things to remember when you’re creating this morning practice is to do what feels good to you, what feels relaxed to you. I’ll be making some suggestions, but it should feel good to you and anything that doesn’t feel aligned, just leave...

“Starve your distractions and feed your focus”

I’m not sure who said this, but they were onto something.

I recently heard a statistic about this topic. The average person will spend 20 years of their life looking at a screen. 

What?! You say? Yes, and I couldn’t believe it but also when I thought about it, yes, I can see this. 

Between the way we work, social media and email, yes. But 20 years though. 

I don’t know about you, but this was a wakeup call for me. That feels like a waste of a whole lot of living time and for a large portion of the population that continuously says, “I have no time”, I believe this is an important deep level self-care topic and it’s at the top of my self-care list this week. 

So how many of you are like me and are guilty of these statements:

• I go on social media to maybe check a few messages and do a few things and before I know it, three hours have passed.
• I sat down at the end of the...

Just Breathe

This past Thursday I had a guest on the podcast, Ben Beaumont, a breathwork facilitator, who re-inspired me about the breath. His episode will be coming soon so keep an eye out for it!

I say re-inspire because I already use breathwork a lot in my life and it all started last January when my body started going through changes. Perimenopause. I experienced an extreme high in my blood pressure which can be pretty common when your hormones go a little wonky. 

What I learned after going to the cardiologist and having every test done under the sun is that I’m very healthy and there is no reason, associated with my heart, that should cause high blood pressure. So, what was it? 

It was that pesky stress & anxiety!

It always comes back to haunt me. When your hormones get a little wonky, when you’re in perimenopause, we do have the tendency to get more stressed and anxious. 

I was lucky enough to have a doc that was willing to help me not take blood...

Creating Alignment Within Your Energy Space

I wasn’t going to write about this today because this was also the topic of the Self Care Practice of the week. Truth is, I never really know what I’m going to write about every Monday, it usually just pops up for me at some point. 

 This week, I feel like this topic is so important because of all the over stimulation things we are exposed to on a daily basis. 

We need to always check in with ourselves and see how we feel in that moment and then decide what we would like to experience as far as the energy we need to experience and then curate that in that moment.

As an example, If I’m feeling super stressed and even anxious, it might not be the perfect moment to watch a thriller movie or listen to gangster rap. 

We don’t have control over all the things we are exposed to in our lives that affect our energy, but we do have control of some of them and that's what I would like to talk about...

Unstuck: Embrace Change, Embrace Growth

I think being alive right now in a time where so many people are waking up to the need of being in alignment with their purpose is amazing. 

It’s not just people of a certain age. I see this in all ages and many different personalities. 

We are all asking the same question, what the heck am I doing in my life? Why does it feel so meaningless and how can I add more meaning and purpose to my life? 

The reason I think it's so amazing is because this is how we’re supposed to be living. We are supposed to be free and happy. We are supposed to feel passionate about the days we have here on this planet, and we are supposed to be at peace. 

We all have amazing things to offer this world, and they’re all unique. Last week I talked about last week, how to embrace your quirks as your superpowers, one of the things I talked about is how we are meant to be and share our authentic selves with the world, we are not meant...

Let Your Freak Flag Fly: Embracing Your Quirks as Superpowers

As I start to write this, I wonder how many of you know that the title, Let Your Freak Flag Fly, is a song from the Movie Shrek.

If you knew then you’re my type of person. If you didn’t, you’re still my type of person. 

This is something a lot of people don’t know about me that might be weird. The music I listen to. If you looked at all the songs inside of my Apple account, you might think it belongs to 10 different people. That's because it kind of started that way. I used to share this account with all three of my kids when they were kids, so the music is a cornucopia of every genre known to mankind.

From gangster rap to what I call screamer music, to musical theater. I have it all and I love it. The level that the music my kids listened to influenced me is huge and vice versa. I love all types of music and it all relates to different feelings and time periods in my life. I love this about...