Integrative Nutrition and AIP Certified Health Coach
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Stress Relief Tips

These self-massage techniques are sure to bring joy to your holiday season!

 

Easy on the Eyes

Close your eyes and place your ring finger directly under your eyebrows, near the bridge of your nose.  Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.

Sinus Pressure Relief

Place your fingertips at the bridge of your nose.  Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.

Shoulder Tension Relief

Reach one arm across the front of your body to the opposite shoulder.  Using a circular motion, press firmly on the muscle above your shoulder blade.  Repeat on the other side.

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Expressing Gratitude

Believe it or not, being thankful really does keep you healthy!  You not only gain a positive outlook on life, but it helps your body to function better.  You'll feel more relaxed, energized, and appreciative.

Here are some ways to practice gratitude in your day-to-day life.

1. Write down the many ways your are blessed.
2. Pray or meditate regularly.
3. Send a thank you note.
4. Say grace before each meal.
5. Express your thanks out loud--to yourself and others!
6. Practice self-care.
7. Be aware of your words and thoughts--stay positive.
8. Take a daily photo to capture a joyful moment.
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Promoting Life-long Health

Do all that you can to slow down the aging process.  Treat your body with tender loving care.  Follow these tips to insure you stay healthy and happy for years to come:

1. Adjust your mindset--think young.
2. Get moving--exercise regularly.
3. Eat nutrient-rich foods.
4. Proper rest--7-8 hours of sleep each night.
5. Manage and alleviate stress.
6. Practice oral health.
7. Protect your skin and eyes from the sun.
8. Use it or lose it--stimulate your brain.
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Alternatives to Mindless Eating

When you reach for that bag of chips or that extra large soda, ask yourself "Am I really hungry or am I just trying to avoid a problematic situation in my life?"  How often do you use food as comfort and not as fuel and nourishment for your body?

Here are some things to do instead of comfort eating:
  • read a book
  • dance
  • write a letter
  • walk the dog
  • do some sit-ups
  • chop veggies
  • clean out a junk drawer
  • play a game
  • look at old pictures
  • take a bath
  • count your blessings
  • light a candle
  • stretch
There will be consequences to your over consumption, so make food work for you not against you.  Your body will thank you!
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Summer Fun without the Sugar

Summer is filled with lots of great activities!  Those activities typically involve treats that are sugar-filled.  Here's a few tips to enjoy a treat, but also stay within your limits:

--Enjoy one small treat, but don't make it your meal.
--Bring your own healthy snacks, such as nuts, sliced apples and almond butter.
--Skip the sugar beverage at your meal (drink water) and then have a treat later.
--Hydrate with water throughout the day.  Sugary drinks don't quench your thirst, plus you'll avoid the sugar, food dyes, additives and preservatives.
--Stay in the right mindset.  Enjoy the activities and the friends and loved one around you.  Keep your focus off the food.
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Here's to Plant-based Foods

Vegetables and leafy greens should be the focus of your meal, not the side dish!  Your body will not only gain the nutrient-rich vitamin and minerals found in the plants, but also thrive from the added health benefits.  

Here are some perks from plants:
-lowers blood pressure and cholesterol levels
-better blood sugar levels
-supports gut health
-promotes weight loss
-prevents chronic diseases, such as cancer, diabetes, obesity, and heart disease.

Eat your veggies!
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5 Tips to Kick Portion Distortion


Here are a few ways to avoid over-eating:
  1. Don't over order--go for salads, soups, and appetizers, which are typically more reasonable sized than entrees.
  2. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  3. Chew well to aid digestion and give your brain time to register you're full before you overeat.
  4. Get enough water.  Often we mistake thirst for hunger.
  5. Carry your own snacks.  Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.
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Avoiding Seasonal Allergy Symptoms

April showers bring May flowers--and the pollen!

It's that time of year when many of us suffer from the effects of pollen in the air.
The scratchy throat, itchy eyes, and runny nose are often the symptoms we feel during the Spring season.  Here are some tips to help combat these bothersome reactions.

--Wear a hat and sunglasses to reduce the amount of pollen that blows into your eyes.
--Keep home and car windows closed to prevent pollen from drifting in.
--Use air conditioning to filter pollen from the air in your home.
--Take a shower after spending time outdoors.
--Avoid touching your face and eyes while outside.
--Enjoy the outdoors on rainy, cloudy days, preferably at times when pollen levels are low.
--Remove shoes when entering your home. 
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Harmful Cleaning Products

Spring cleaning is upon us!  We're ready to put Winter behind us and become refreshed with the joys of Spring.  We reach for the detergents, soaps, polishes, cleaners, and air fresheners to make our homes sparkling clean and sweet-smelling.  Be aware, you may be doing more harm than good!  Cleaning ingredients pose an array of health hazards, from skin or respiratory irritations, watery eyes, or chemical burns.  The National Institute of Occupational Safety and Health found that one-third of the substances used as "fragrance" are toxic.  And many ingredients contribute to long-term health effects such as cancer and hormone disruption.  Now is the time to go back to the basics!  Simple ingredients like baking soda, vinegar, and lemon juice, are effective on most household cleaning needs and don't put your health at risk.  Try making some "do-it-yourself" cleaners and experience these natural cleaning solutions for yourself!
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How to Get a Good Night's Sleep

Sleep is a key component to optimal health and wellness.  Yet many of us don't recognize its importance.  Here are some ways to get the most out of your nightly rest.

--Go to bed and wake at the same time each day.
--Establish a relaxing bedtime routine.
--Keep your bedroom cool, dark, quiet, and comfortable.
--Avoid large meals late in the evening.
--Be in bed by 10:00 pm.
--Minimize or avoid blue light after dark (TV, computer, etc).
--Avoid caffeine after 2:00 pm.
--Aim for 8-9 hours of uninterrupted sleep.
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Disclaimer:  As a certified health coach, I provide education and guidance for individuals to implement and sustain lifestyle and behavioral changes that support the development and progress toward personal health and wellness goals.  I do not provide diagnosis, testing, nutritional counseling, or medical advice.  

The information found on my website is for education purposes only and should not be substituted for your own health provider's advice or treatment.  

You should not stop seeing your doctor or discontinue your medications or treatment plan based on what you read here.

 

 

 

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