 This month we have been sharing ideas to help you relieve stress. We know that stress is a big topic and something that has an impact on our lives in this modern world. The topic today is our August Monthly Recap – Relieve Stress For Your Best Life! The intention of this idea is to share all of our posts from August to help you see that if you feel better in your day-to-day life it simply makes everything better from our viewpoint.
I’ve heard it said that at any given time in our society that 10% of the population has vibrant good health and about the same has sickness meaning this 10% is living in a health crisis and under doctor’s care. In the middle is somewhere in between. Not good health or bad health. This is the worst place to live in our opinion because so many things are a struggle and life is not fun. I’ve also heard it said that 8 out of 10 people go to their primary doctor for stress related health issues. There does seem to be a common belief that we have no control over how we feel, and many say that their illnesses are normal because they run in the family. This is simply not true. You and I actually have more control over how we feel than we believe. There are some very common things that we can do to move toward that top 10% who have vibrant good health, and you may be surprised that it is not as challenging as you may think. The Monthly Recap – Relieve Stress Ideas
Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB
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Tips On How Your Thoughts Influence Your Behavior We are living in stressful times, right? Well, let's be frank as we begin today that most people are living with stressors in our modern life. We know that stress is a big topic and something that has an impact on each and every one of our lives in this current world we are living in. This month we are sharing ideas and tips to help live your best life even if you have stress. There are strategies to help relieve stress and some of the consequences of living with chronic stress. Today our topic is Three Life-Altering Tips On How Your Thoughts Influence Your Behavior. There’s a universal secret to living a full life: you are what you think. Not what you were expecting, huh? Ralph Waldo Emerson said, “You are what you think all day long.” Nevertheless, many of the great minds of our time agree that thoughts are the building blocks of life experiences. Simply put: the quality of your thoughts reflects the quality of your life. The problem is when you start to believe that material things can make your life better. You buy shiny, expensive things and go on trips to faraway, exotic places. Some people even resort to mind-numbing substances to help them forget their reality. The truth is that creating a better reality starts by creating change from the inside. Your thoughts are the driving force behind why you feel and act the way you do. Once you understand the link between those three, you can start living the life you want in the way you want it. “Whatever the mind can conceive and believe, it can achieve,” Napoleon Hill once said. Below, you’ll find three life-altering tips. Incorporate them into your day to help you change negative thought patterns to positive ones. Let’s dive in. 1. Recognize Faulty Thought Patterns Most of our beliefs and thoughts tend to be more on the negative side. These faulty thought patterns can lead to mental disorders like anxiety and depression. The author Earl Nightingale said, “We become what we think.” So, why are you letting your negative thoughts dictate how you live your life? Here are some of the more common negative patterns of thought many of us suffer from. Get a pen and paper and write down which of them you most relate to. Once you’ve identified them, you can start to transform them from the negative to the positive. • Minimizing achievements and maximizing simple errors • Catastrophizing future outcomes • All-or-nothing dichotomous thinking • Generalizing people and situations • Filtering out positive statements and focusing only on the negative 2. Foster Healthy Habits The actions we practice repeatedly, become the habits we live by. The more you practice it, the more likely you’ll keep doing it in the future. Thought patterns are the same way. The more you think in a certain way, the more you’ll likely keep thinking about it the same way over and over again. Soon enough, it’ll start to consume your day-to-day living. The science behind it is that each thought ignites a chemical reaction in your brain. This reaction then triggers a certain emotion. As a result, your emotions send a signal to your body and you react accordingly. This cycle repeats itself until you realize you’re not living the life you want for yourself. You can’t even recognize who you are anymore. Marcus Aurelius’ quote rings true here, “A man’s life is what his thoughts make of it.” It’s then that you must decide to make a change. Recondition yourself by recognizing negative thoughts and how they affect your emotions. The act of thinking about your thinking is what psychologists refer to as metacognition (learn more here https://youtu.be/csJYhiZfNvk ) It’s one of the best ways to find out what’s causing your thought patterns. As with most things, reconditioning your thoughts takes time. Brace yourself for a few bumps along the way but stick with it. You’ll realize it’s the only way to become aware of the link between your thoughts, emotions, and behaviour. Only then will you be able to regain control and live the life you deserve. 3. Seek Cognitive-Behavioral Therapy Cognitive-behavioural therapy (CBT) is an effective tool for dealing with certain mental disorders. Learn more about CBT here. (https://draxe.com/health/cognitive-behavioral-therapy/ )This type of therapy focuses on the idea that our thoughts, behaviour, and emotions are all linked. The best thing about CBT is it’s all about your present, rather than focusing solely on past events. After all, it was Ralph Waldo Emerson who wrote, “A man is what he thinks about all day long.” Through CBT, you learn how to challenge negative thoughts and behaviours. CBT is also unique in that it assigns practical work outside each session. It’s a great way to see first-hand how thoughts influence behaviour and start to live intentionally (Learn more here https://www.thesimplicityhabit.com/mean-live-intentionally/ ) Check out some of the most common CBT strategies: • Exposure: Coming face-to-face with your fears to confront and overcome stress and apprehension • Mindfulness: (go here to learn more - https://youtu.be/bLpChrgS0AY) Focusing on the present moment through steady breathing and your five senses • Skills training: Practicing certain skills through role-playing, modelling, and mock scenarios Now, it’s time for a little challenge. Become more conscious of your thoughts, both the good and the bad. Negative thoughts hold you back from living life to the fullest. They keep you shackled in a tiring cycle of self-doubt, fear, and panic. On the flip side, positive thoughts make you feel good about yourself. They uplift your mood, boost your motivation, and encourage you to work hard. So, the challenge today is to work on rewiring your brain to think happy, positive thoughts. Getting started may be difficult in the beginning, but it’s worth it in the long run. Your future self will thank you! We would appreciate hearing from you. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Benefits of Laughter and Humour Let's be frank as we begin today that most people are living with stressors in our modern life. This month we are sharing ideas and tips to help live your best life even if you have stress. There are however strategies to help relieve stress and some of the consequences of living with chronic stress and today our topic is 5 Important Benefits Of Laughter And Humor For Your Best Life. Have you heard the saying that laughter is the best medicine? There is definitely something good about the idea of laughter as the best medicine. In fact, we found an article that you might enjoy on this topic here While psychologists have determined that laughter and humour are coping mechanisms for stress, additional research into the science of humour and laughter has found that they are also good for your wellbeing. There are five important benefits of humour and laughter that can make you happier and healthier. 1. More Oxygen Your body uses oxygen to create energy to move. As your cells use oxygen, they create carbon dioxide. Your lungs need to exhale or push out the carbon dioxide so you can get more oxygen. The better your breathing, the more oxygen you breathe in or inhale to circulate throughout your body. According to the American Lung Association, when you laugh, your lungs expand to push out more carbon dioxide and let more oxygen into them. Deeper breaths mean more oxygen for energy. In a study in the International Journal of Chronic Obstructive Pulmonary Disease, researchers found that laughing reduced trapped carbon dioxide in the lungs of people with pulmonary disease. People with lung issues often have difficulty expelling carbon dioxide, making their breathing less effective. More oxygen can help you feel more energetic and alert. More energy improves your ability to do things and benefits your well-being. 2. Reduce Pain In a study at the University of Oxford, researchers found that humour and laughter reduce pain sensation. Your body produces endorphins, which are natural chemicals that are responsible for making you feel happy. Endorphins also decrease the pain response. In this study, 15 minutes of watching a humorous show increased the pain threshold by 10%. Endorphins are produced during physical activity and exercise. A typical example is a "runner's high" or the euphoria an athlete gets while running. Scientists believe that laughter is an exercise for the abdominal muscles. When you laugh, you breathe deeper, using your muscles more. This creates endorphins that help you tolerate pain and improve your wellbeing. 3. Improved Immune System Function Your immune system works to protect you against harmful germs. If you are exposed to germs, your immune system produces white blood cells to fight against germs and illness. Your immune system also creates antibodies, so if you are exposed to that germ again, your body is ready to fight it off. In the 1970s, research published in the New England Journal of Medicine described how a patient with an autoimmune disorder, or dysfunctional immune system, used humour and laughter to treat his condition into remission. Further studies at the Loma Linda University's Schools of Allied Health have shown that laughter boosts the production of germ-fighting cells and antibodies. Researchers also found that laughter increased cells' ability to destroy cancer tumours. Being sick reduces your well-being when you don't feel well and cannot do what you want and need to do. Humour and laughter improve your immune system function and help your overall wellbeing. 4. Fights Anxiety and Depression Anxiety and depression are linked to stress. According to the Anxiety and Depression Association of America, anxiety is the most common mental illness and affects over 40 million adults in the United States. Anxiety and depression are often diagnosed together, with over half the people with one condition also having the other. Anxiety and depression negatively affect a person's wellbeing and quality of life. Many studies have shown that humour and laughter relieve stress and decrease the risk for anxiety and depression. In a Plos One study, researchers found that the more a person laughed, the less stress they reported feeling. 5. Better Connecting With Others In a study at the University of North Carolina, researchers found that shared laughter signals people to believe they have the same viewpoint and boosts their sense of connection. According to the American Psychological Association, social isolation, and lack of meaningful bonds with others decrease a person's wellbeing by affecting their: • Sleep • Cognitive Function • Health Humour and laughter help create and strengthen bonds, improving your wellbeing. Laughter really is the best medicine. We would appreciate hearing from you. Let us know if and how you use laughter/humour as a way to relieve stress. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Tips To Avoid BurnoutStress! Let's be frank as we begin today that most people are living with stressors in our modern life. This month we are sharing ideas and tips to help live your best life even if you have stress. There are however strategies to help relieve stress and some of the consequences of living with chronic stress and today our topic is Relieve Stress and Avoid Burnout with These 3 Tips.
Burnout is a real and quite damaging condition. Once you find yourself suffering from burnout, it can be difficult to turn your life around. This is why it is necessary to take steps to try and avoid burnout. 1. Set Boundaries No matter what your profession may be, it’s important to have boundaries. You can’t be available around the clock; this is simply impossible. So, to prevent burnout, it’s critical to establish boundaries of times you will not be available. This means that you won't be in the office or available by phone or email during these times. If you are in a management position, it might help to post these hours somewhere or adjust your email auto-reply, so people know you will answer as soon as you are available. 2. Have A Work-Life Balance Besides just setting boundaries, you need to have time to do things that aren't workplace-related. This means you have time for your hobbies, your family, and just doing what you love. This doesn't have to be complicated, and it could be as simple as taking one afternoon a week to go for a walk in your favourite park. Whatever it may be, it needs to be something you want to do, and you need to put your foot down if work ever tries to interfere with your time. 3. Put Yourself First Whatever could be going on at your job, if you start not to feel well or feel overwhelmed, you need to put yourself first. This means that, even if your group just started a new project, if you need a mental health day, you take one. You will be no use to your group if you begin to feel burnout and your mental abilities begin to deteriorate. Putting yourself first is especially important when you start to feel the symptoms of an illness. Although it may be tempting to say it's just a cold and go to work anyways, this will only make you feel worse and put yourself closer to burnout. Stay home and rest instead. Overall, in this day and age, it may seem difficult to avoid stress and if not making self-care an important part of your best life, the condition of burnout is possible. But you can—as long as you remember to set boundaries, have a work-life balance, and put yourself first. And if you follow these tips, not only will you avoid the damages of burnout, but you'll also go through life feeling less stressed as well. We would appreciate hearing from you. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Order HERE If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Learn more about our Holistic Lifestyle Coaching here Learn more about us here Make Health And Fitness A Priority This month we have been sharing ideas to help you relieve stress. We know that stress is a big topic and something that has an impact on our lives in this modern world. Our topic today is Make Health and Fitness Priority One - A Plan For Your Best Life! The intention of this idea is to help you see that if you feel better in your day-to-day life it simply makes everything better from our viewpoint. I’ve heard it said that at any given time in our society that 10% of the population has vibrant good health and about the same has sickness meaning this 10% is living in a health crisis and under doctor’s care. In the middle is somewhere in between. Not good health or bad health. This is the worst place to live in our opinion because so many things are a struggle and life is not fun. There does seem to be a common belief that we have no control over how we feel, and many say that their illnesses are normal because they run in the family. This is simply not true. You and I actually have more control over how we feel than we believe. There are some very common things that we can do to move toward that top 10% who have vibrant good health, and you may be surprised that it is not as challenging as you may think. Here is an idea/plan for health and fitness first – be sure to share your thoughts, questions and ideas in the comments at the end of this post. Eat Well To Live Well With Life-Affirming Foods There are many, many diets on the market today! The spectrum spans from vegan to paleo, raw food to blood type diets and so much in between. I feel the reason there are so many different types of ideas for eating for a healthy lifestyle is that there are so many different types of people on this earth who eat. At the end of the day, it is your responsibility to experiment with any of the ideas that you may feel would be best for you. I can tell you over the years that I have tried many different diets from a vegetarian diet to the blood type diet and finally landed on a Paleo-ish diet. The reason I say Paleo-ish is because on occasion we do eat some foods that might not be listed on a pure paleo diet. As stated earlier in this post experiment with what works for you. You see having the awareness to see and feel what works are the most beneficial thing you can do as you go through change. When you are experimenting with a type of diet or way of eating see how you feel. For example: when I attempted a vegetarian diet, I was hungry and tired all the time and I just kept gaining weight. Yet I continued eating this way for months and months because I had heard it was “supposed to be healthy”. So, when I began eating a paleo-ish diet I found for the first time in my adult life I was not hungry all the time. This felt like a miracle to me. I was thinking clearer, and my energy improved in a way that afternoon naps were no longer a necessity for my life. It was remarkable. Yet if I hadn’t done the years of experimenting, I wouldn’t know if it were the right way for me to eat. The other thing that has happened to me was that for the first time I think in my life food is an amazing experience, the flavours are outstanding, and it is fun to enjoy good quality life-affirming food, eating at my own dining room table. Even on the odd evening when I don’t really feel like cooking, there is something that can be whipped up that fits my needs, is simple to prepare and tastes excellent. Eat Well
Yet, remember that there are many ways to eat and you must find the way that feeds your body, your mind, and your soul! If you are looking for a Paleo Cookbook we recommend The PaleoHacks Cookbook – you can check out it here - https://bit.ly/2YaUujZ Move Well - Movement As Medicine Get moving because it matters for your health. There are two different things to think about here. Good Health & Moving for your Fitness:
I really enjoy kettlebell training, HIIT training, lifting weights, stretching, going for walks, hikes in nature, and find ways to include it in my lifestyle daily. If you are looking for a home workout recommend The Home Workout Revolution and you can check it out here - https://bit.ly/3g78Hqc Sleep Well Sleep is really the forgotten health ingredient and is a huge health issue today for reducing stress and anxiety. In fact, I heard a while back that if we just focused on better sleep most of the health issues people suffer from today would just go away! That is how important sleep is for better health. Remember better sleep, better health, less stress, lose weight. Tips for Proper Sleep:
Have a Support System in Place Change can be a huge challenge and if you don’t have the support system in place to succeed it just won’t happen. And I know this is true because I could not have made all the changes I have made without my partner and the support system that we have in place! So, find someone to support you on your journey to health. Connect with me and let me know how you are doing with this one and let me know how I can support you on this journey. When we really think about it, our journey and the wisdom in that journey is the gift of learning how to live with health first and really begin to realize that we are not destined to live with the poor health or the illnesses of our family or friends. If we begin to look at improving health, fitness, sleep, eating well, the journey will be triumphant! One of the most effective ways to achieve this is to know your WHY! It really does start with getting absolutely clear on YOUR WHY. WHY do you want to feel better, move better, sleep better and live your best life? It really is that SIMPLE! And sometimes if it sounds simple, we make it hard and unachievable!
Write this down and really feel it! See it in your mind how it will feel once you achieve your desired health. Once you do that then gain the knowledge you need to have success with your health and fitness and find support from people who are around you or find NEW people to support you. This is how important support is for your good health. I began this journey many years ago and can share from my experience that finding my health began with being with my mother in the hospital where she had fallen and broke her hip. I knew that evening that if I didn’t make the changes necessary to move toward health, I would be my mother’s poor health in the years to come. That vision of change has fueled me all these years and continues to fuel my health and fitness goals today. What is your WHY to gain clarity with your health and fitness first plan? We appreciate that there never seems as if there are enough hours in the day, but it is so important to invest some time to Make Health and Fitness Priority One - A Plan For Your Best Life. Taking care of your mind, body and emotional needs will help you be able to live your best life. Share your thoughts, ideas, questions and comments below. Get in touch with us and let us know how we can help you. Join our FREE Walking Challenge HERE Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Go HERE to learn more If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Practice Healthy Daily Habits We are writing this month about ideas and tips to help live your best life even if you have stress. Let's be frank as we begin today that most people are living with some kind of stressors in our modern life. There are however strategies to help relieve stress and today our topic is Practice Small Daily Changes That Can Help You Manage Stress. “Everyone thinks of changing the world, but no one thinks of changing himself.” – Leo Tolstoy We believe it is important to be aware of the stress you are living with. Once you realize the stress, take a breath and without adding more stress, decide what options you have within you to reduce it and one of the best ways to manage your stress is to ensure that you practice small daily changes that can help you manage stress. The first thing you can do to help reduce your stress is to start daily practices, which include various habits that are good for your mind and body. If you are on a mission to reduce your stress levels, it doesn’t mean you have to change your entire life. What helps you the most might be the smallest changes each day that lead up to a reduction in stress, worry, and anxiety. What you might find is that you have many other benefits as a result of these daily changes, from thinking more positively to being a more mindful person in general. Keep reading to find out how you can make small, daily changes to help you manage your stress. Practice Healthy Daily Habits A simple daily change you can make to reduce your stress is to develop some healthy habits. Many of your current habits might be making stress worse, while others just simply aren’t improving it. Begin by thinking about your physical health and emotional health together and find healthy daily habits that are sustainable for you and can improve your health. You will notice that the result is a lower amount of stress. Some healthy daily habits to consider are: Eating a healthy, well-balanced real food diet and know that organic is best. What you put into your body makes a big difference in how you feel, not just physically, but mentally as well. You can nourish your body and mind by eating a healthy real food diet. Practice regular exercise. Exercise is wonderful for relieving stress and is a healthy habit everyone must make a daily habit. It doesn’t have to be hitting the gym or spending hours working out. Walking every day, (our topic last month was The Walking Challenge and you can learn more about the benefits of walking here ), going on a hike, yoga, riding a bike, or dancing in your living room all count as daily exercise. Avoiding unhealthy habits. There are also some unhealthy habits that might be making your stress worse. For example, if you drink large amounts of alcohol or participate in recreational drugs, they are covering up your stress in the short term, but in the long term are actually making it much worse. Excessive amounts of caffeine can also make your stress worse. Making sleep a priority. Everyone needs sleep, so don’t feel like getting little sleep is doing you any good. You need high-quality sleep, no matter how busy your schedule is. Don’t make light of only needing to sleep a couple of hours a day, because this is NOT normal OR healthy for you. Self-Care every day. If you have a busy schedule, then make an appointment for self-care if you have to. This is a priority to reducing stress! We wrote on the topic of self-care and you can check it out here - https://wendybottrell.weebly.com/blog/archives/06-2021 Focusing on mindfulness. Mindfulness is regularly recommended for stress because it helps you live in the moment and have a better understanding of your thoughts and worries. Practicing mindfulness every day, such as during your self-care routine, is a healthy habit you can start doing now. We appreciate that it never seems as if there are enough hours in the day, but it is so important to invest some time to Practice Small Daily Changes That Can Help You Manage Stress. Taking care of your mind, body and emotional needs will help you be able to live your best life. “Your life does not get better by chance, it gets better by change.” –Jim Rohn We would appreciate hearing from you. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Go HERE to learn more If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB How To Wind Down In A Healthy And Restful Way This month we are sharing ideas and tips to help live your best life even if you have stress. Let's be frank as we begin today that most people are living with stressors in our modern life. There are however strategies to help relieve stress and today our topic is Top 10 Ways To End Your Day In A Stress-Free Healthy and Restful Way. Have a Nighttime Self-Care Routine We wrote about Self-care a few months ago https://bit.ly/2UUYtS7 and the idea of practicing self-care can really help you to relax each day. If you have a lot of stress at work or home, give yourself a few minutes every evening that is just for you. Listen to calming music, meditate, practice mindfulness, write in your journal, draw or paint, take a bath, or just do anything that relaxes you and helps you feel at peace. How To Wind Down In A Healthy And Restful Way With over-scheduled days and limited time, the day is filled with busy moments and delayed chores. By the time the evening rolls around, the proverbial energy bubble is running quickly out of air. While these are all important tasks, it is just as imperative to think about your own personal care. Working through your own thoughts and experiences about the day is important for your mental health. Let us look at the top ten ways to end your day in a stress-free healthy and restful way: Write Down What You Can Control About Tomorrow A planner is a good way to keep track of where you are spending the most time. You know that during certain hours you are at work, those are things you can control. Getting a last-minute invite to dinner falls under unexpected changes in your schedule. Write down any major events happening within six months. Now go back and write down what you expect from the following week. Include your work hours and any repeated tasks. Doing this helps ease anxiety about the unknown about tomorrow. Go Back Over Your Day With Gratitude When a day has been especially difficult, the mood is to forget about it. Yet, over time, this wears on the mind and causes more anxiety about the situation. Rather than allowing yourself to repeat the scenario just before sleep practice finding gratitude in your day and sleep well. Simply focus on the good things that happened and dream away. Read A Book One of the most calming activities is reading a novel. Not the kind you find on your phone, but the stories you find in your local library. Engaging in the story allows the mind to switch from emotionally running to logistically functioning. Use this time to relax and reset your sentimental side. Choose genres that are interesting and educational. If you are looking for a bit more interaction, read to your partner or children. Keep A Journal As children, we are taught to write down our feelings. During adolescent years this often leads to keeping a diary. When we become adults and take on all new responsibilities, our feelings are kept inside instead of on paper. By keeping a journal nearby, the emotions of the day can be transcribed into your private book. At the end of the evening, spend a few minutes writing out your day. Express the feelings you experienced and how you handled different situations. Once a week, go back over your entries. See if any patterns are emerging and how you can grow personally from those moments. Shake Off The Blues With Laughter “Laughter is the best medicine in the world.” - Milton Berle If the day was filled with frustration and anxiety, treat your mood to a movie. Choose a program that has comedy and lightheartedness. By engaging in the show, the mind and body have time to rest and reset. Maybe choosing a new movie is too much to take in one day. Instead, pick an older film, like Laurel and Hardy. Find one that has a good storyline and many laughable scenes. Listen To Some Music If you need a bit of a push to do your evening chores, turn on some music. Pick genres that you can sing along with or even dance a bit to. With each new song, complete a new task. This keeps your nightly routine moving and settles your mood by the time you go to bed. Make your chores a challenge. For washing dishes, give yourself twenty minutes. For laundry, think ten minutes. Now pick out music that will last through that task. If you need more time, add in another song instead of thinking about it as a defeat. Clean Out The Junk Drawer Thinking about all the chores you want to accomplish, likely a deep clean is on your list. Yet, week after week, the task is bypassed for other chores. Instead, pick one space each day. Start with an area that is doable and approachable, like cleaning out the catch-all drawer. By completing this chore, your mind can rest easier knowing that it is off your list. Make the space more user-friendly and organize the rest. Throw away any items you have not used in over a year, including old receipts. Leave yourself feeling accomplished and determined. Lay Out Your Next Day’s Clothes Think about how much time you invest in picking out clothes each day. As the mornings are already packed with necessary tasks, choosing an outfit becomes a hassle. Instead, lay out your clothes for the next day in the evening. Organize your necessities by the front door, like car keys and shoes. Just these few minutes will save you a ton of time tomorrow morning. Include your family in this chore. Have each person take turns double-checking the items that are needed. This not only gives your children a nighttime chore but holds them responsible for their belongings. Have A Healthy Snack Before Bed While dinner time can be fulfilling, it normally is consumed three to five hours before going to bed. Though you may not feel hungry, try a light snack to tide you over till breakfast. This gives your body the nutrients it needs to sleep well and function properly during the long hours of the night. If you are craving salty foods, think cheese and crackers instead of fried chips. For a sweet alternative, put some fresh pears with cheese. Overall, choose items that fill the hunger gap and maintain your yearnings. Focus On One Happy Moment When the day is filled with disruptions and frustration, the idea of thinking positive is not on the radar by the time you come home. In lieu of centring in on the emotions you experienced, find a good reason to appreciate that interaction. Maybe the boss was pushing your buttons at work, leaving you feeling conquered and worn out. While it would be easier to voice your frustration, remind yourself why you like the job. Once you take the personal aspect out, the scenario becomes less challenging. By making these small changes in your evening schedule, your time will flow smoother and be more enjoyable and even productive. Give the time you need to complete the tasks at hand, and sleep on the rest. As English author, G. K. Chesterton once quoted, “When it comes to life, the critical thing is whether you take things for granted or take them with gratitude.” We would appreciate hearing from you. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. Go HERE to learn more If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Relieve Stress By Reducing Technology and Social Media “Everybody gets so much information all day long that they lose their common sense.” ―Gertrude Stein
This month it is our intention to share ideas and tips to help live your best life even if you have stress. Let's be frank as we begin today that most people are living with stressors of one kind in our modern life. There are however strategies to help relieve stress and today our topic is Ideas to Help Reduce Technology and Social Media To Relieve Stress. What we have found is that it really is important to be aware of the stress you are living with. Once you realize the stress, take a breath and without adding more stress, decide what options you have within you to reduce it and one of the best ways to manage your stress is to ensure that your mind and body are not getting bombarded by the negativity of social media. You see social media can be your best friend or your worst enemy, and more often than not, both at the same time. Social media does have its benefits, such as helping you to stay in contact with long-distance family and keep connected with friends and co-workers. Unfortunately, it can also be detrimental to your mental health. If you are anything like me maybe you ever noticed that your stress is worse on days when you spend a lot of time on Instagram, Facebook, or any of the other social media platforms? This is because social media rarely has good news. We are finding this especially true in the last year and a half. These platforms are sources of stress whether from the latest tragedy in your city or state, political or religious debates, or just drama with people you know in your life or that you work with. What we are finding these days is social media has become really toxic and doesn’t help someone who is already dealing with a good deal of stress. Now might be the perfect time to start cutting back on using Facebook, Twitter, Instagram, and any other social media sites you frequent. We have been doing this over the past few months and it has been a wonderful way to put our focus on many other things that we enjoy, for example getting out for a walk outdoors, practicing journaling and writing more, learning a new language and spending more time with family. Ideas To Do Less Social Media
Some even call this a digital detox. Read more about the why and how to do a digital detox here “The greatest weapon against stress is our ability to choose one thought over another.” – William James We would appreciate hearing from you. Share any ideas, questions or comments below. Let us know if you have done or will Reduce Technology and Social Media to Relieve Stress Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here - Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Go Out In Nature Whenever You Can Our topic this month is to share ideas and tips to help live your best life even if you have stress. Let's be frank as we begin today that most people are living with stressors in our modern life. There are however strategies to help relieve stress and today our topic is Make Getting Out In Nature Whenever You Can A Good Habit To Relieve Stress. We intend to help you allow the nature of being out in nature to help you feel better and relieve stress. "Nature is pleased with simplicity. And nature is no dummy." - Isaac Newton Being in nature is wonderful for your mind, body, and spirit. For your body, you will get both fresh air and vitamin D, both of which are important to help reduce your stress levels. Being outside can bring you motivation and inspiration, help you relax and unwind, and give you an opportunity to be out in nature and understand that the things you are stressed about are really not that big of a deal in the grand scheme of things. “Being able to smell the fresh air and disconnect from the news and your phone—there’s nothing like it.” - Jason Ward Get Out In Nature: • Eat outside during your lunch break, • take your dogs on an extra walk, • play in the backyard with your kids, • go for a nature trail hike, • go for a bike ride, In fact, there are so many ways to spend more time outdoors in nature, and your stress will be certainly reduced each day as a result. Last month we shared ideas on the topic of walking. We have found over the past five years that getting out each morning for a walk is a wonderful way to start the day, it is an opportunity to be out in nature, walking in the morning is beneficial for a good night’s sleep and it is an important part of living a vibrant, healthy lifestyle. Here is a link to last month's Walking Challenge posts if you want to learn more. https://bit.ly/2V1SZVS You are your best advocate; if you are not Make Getting Out In Nature Whenever You Can A Good Habit To Relieve Stress, it is easy to get burned out by all of life's demands. Taking some time each day for yourself to get outside and walk can have a profound impact on your well-being. Physical fitness and moving well getting out in nature begin and ends with you! "Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts." - Rachel Carson We would appreciate hearing from you. Share any ideas or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Eat Nutritious Foods Here is a question to start this blog post today. Nutrition – how much thought are you putting into your eating habits and your exercise habits? Our topic this month is to share ideas and tips to help live your best life even if you have stress. Let's be frank as we begin today that most people are living with stressors in our modern life. There are however strategies to help relieve stress and today our topic is Eat Nutritious Foods To Help You Relieve Stress For Your Best Life. In my Holistic Lifestyle Coaches training we learned about the Six Pillars Of Wellness and the third pillar is Nutrition. This pillar is important to understand because we are what we eat and what we absorbs. So, eating nutritious food is vital to live our best life. Know that organic foods have higher levels of nutrient value. Empty foods cause you to eat more. Many people are obese yet malnourished. Hopefully you are seeing the connection with why it is important to put thought into what you are eating for your good heatlh and to help reduce stress. It really is important to be aware of the stress you are living with. Once you realize the stress, take a breath and without adding more stress, decide what options you have within you to reduce it and one of the best ways to manage your stress is to ensure that your body is getting nutritious foods. The first thing you can do to help reduce your stress is starting daily rituals, including various habits that are good for your mind and body. You probably already know that having a healthy diet is important for weight management and reducing your risk of the many lifestyle diseases that are now common. It can also be tremendously helpful if you deal with daily stress. You can’t always do much about the stress that hits you each day from unexpected sources, but you can reduce it and help manage it by eating and living a real organic lifestyle. Nutrition – how much thought are you putting into your eating habits and your exercise habits? Most people don’t put much into what they eat, the quality of food or how they move and then wonder why they are not getting good results or more importantly why they don’t feel great. Recommendations To Help You Eat Nutritious Foods Eat REAL FOOD, organic is best, local is a good choice – today organic is much easier to access because there are companies that deliver right to your front door. Whether it be organic fruits and veggies to pastured proteins it is all available. The Health Benefits of Eating Organic (Source) • Less pesticides and heavy metals. Fruits, vegetables and grains labelled organic are grown without the use of most synthetic pesticides or artificial fertilizers. ... • More healthy fats. ... • No antibiotics or synthetic hormones. ... • More antioxidants, in some cases. ... Eliminate SUGAR & ALL GRAINS is the easiest place to start. (Source) I’ve heard it said by Dr. Tom O’Bryan that “No human can digest gluten.” When I heard this from Dr. O'Bryan I began to eliminate gluten and within a few days I felt like a different person. Cook your meals at home in your own kitchen and eat at the dinner table. We’ve been practicing this tip for a long time now and at this point feel quite spoiled because of the amazing meals we eat every single evening. It is also a wonderful way to connect with family and friends enjoying a relaxing delicious meal. These practices provide the nutrients your body and mind need to handle stress as it comes. If you want to learn more about the benefits of cooking at home check out this article, we found for you here We would appreciate hearing from you. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here - https://forms.aweber.com/form/46/118824146.htm Health & Fitness Resources: Introducing Qi Mushrooms - EXPERIENCE BETTER HEALTH AND WELLNESS - Scientifically-proven medicinal mushroom extracts for immune, cognitive, mood, and overall vitality support. If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Focus On Good Sleep This month to share ideas and tips to help live your best life even if you have stress. Let's be frank as we begin today that most people are living with some kind of stressors in our modern life. There are however strategies to help relieve stress and today our topic is Practice Reducing Stress with the Daily Habit of Good Sleep. We intend to help you allow the nature of moving your body well to help you get in better shape and therefore better health. It is important to be aware of the stress you are living with. Once you realize the stress, take a breath and without adding more stress, decide what options you have within you to reduce it and one of the best ways to manage your stress is to ensure that your body is getting enough sleep. The first thing you can do to help reduce your stress is to start daily practices, which include various habits that are good for your mind and body. Focus on Getting Good Sleep In my Holistic Lifestyle Coaches training we learned that sleep is seen as a throwaway commodity, lack of sleep causes many health problems and if we just got better sleep each night many of our health issues would simply disappear. I heard Robb Wolfe say that if people just went to sleep earlier most illnesses would just go away. That is how vital good sleep is to our overall well-being. Sleep is an integral part of being a healthy, energized, and well-adjusted person. It can also deeply affect the amount of stress you have. If you already have a good deal of stress, not sleeping is only going to make it worse. It is possible that you are struggling to fall asleep or getting quality sleep because of your stress, which then causes sleep deprivation, more stress, and the cycle continues.
That will help with reducing the daily stress you are dealing with. We started this stress reliever tip by stating Practice Reducing Stress with the Daily Habit of Good Sleep. The practice of developing habits happens over time. In the beginning, set the intention for why you are going to practice a new habit. The why will definitely keep you on track to see the benefits of your practice of reducing stress with the daily habit of good sleep. We would appreciate hearing from you. Share any ideas, questions or comments below. Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB Let Exercise Help Relieve Stress Our focus for this month to share ideas and tips to help live your best life even if you have stress. Let's be frank as we begin today that most people are living with some kind of stressers in our modern life. There are however strategies to help relieve stress and today our topic is Get Enough Exercise Daily For Your Best Life. We intend to help you allow the nature of moving your body well to help you get in better shape and therefore better health. It is important to be aware of the stress you are living with. Once you realize the stress, take a breath and without adding more stress, decide what options you have within you to reduce it and one of the best ways to manage your stress is to ensure that your body is getting enough exercise. Maintain Mental and Physical Fitness Exercise has been proven to help maintain mental fitness along with physical fitness. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm# Studies have shown that exercise is very effective in improving concentration, helps the body release natural pain killers and helps to add in a night of more restful sleep. https://www.apa.org/monitor/2011/12/exercise All it takes is five minutes of aerobic exercise to help stimulate the mind and the body producing anti-anxiety effects. https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st#:~:text=Scientists%20have%20found%20that%20regular,can%20stimulate%20anti%2Danxiety%20effects Be sure to get in touch with us and let us know how we can help you. Join our Free Walking Challenge here Health & Fitness Resources: If you are looking for a cookbook resource we recommend The Fat Burning Kitchen - Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine - Why to STOP eating whole wheat bread, vegetable oils, energy bars, or cereals - https://bit.ly/2RzknZP (our affiliate link - now you do not pay more ordering from our link, it simply helps us with a commission that supports our work here) Turbulence Training Special Offer - But if you take advantage of this opportunity to ditch your cardio and finally start losing weight today, you can receive access for more than HALF OFF, just $27. (Affiliate link - https://bit.ly/3fZeQUk) Personal Care Products & Healthy Home Products go here https://bit.ly/3upNqxB |
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