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The WIN Blog
Welcome to our Health & Wellness Blog
With Memorial Day approaching, grilling, warm weather, and even outdoor fun is on the horizon!
Though it can sometimes be challenging to stay on track during the summer season, there are plenty of fresh, healthy choices available and by having a plan for every special occasion, you can stay focused while enjoying yourself at the same time.
Follow these tips for the holiday weekend:
Are you thinking about making that lifestyle change but you don't know where to start? I'd love to chat and learn more about what's on your heart and in your head about your health. Reach out to me directly or you can set up a free consult here: https://mariaallshouse.com/
Whether it’s work stress, bossy in-laws, a knee injury …. complaining can be cathartic. While blowing off some verbal steam may provide temporary relief, it does not improve or change a situation. In fact, airing your grievances and “going negative” may do more harm that good.
In addition to spreading negative energy, it can impact our outlook on life as well as our mental health. Every time we give voice to negative thoughts (and we spend more time with our own thoughts than with anything else) or listen to someone else complain, a synapse in the brain fires across to another synapse, carrying pessimism along with it. Over time, consistent complaining can rewire the brain, making it easier for negativity to get passed around. And, as we know, complaining changes nothing.
1) Focus on Solutions and not on Problems
It’s true that what we focus on is what we manifest. If you tell yourself that “nothing works for me; I can never lose weight,” you are right. Instead of saying “nothing works for me,” refocus the self-talk to “maybe I need to do something differently; maybe I have just not found the right solution.” Seek out recommendations for a different plan. Work with a Health Coach. Stop doing the same things over again. Learn to use your energy productively to improve a situation with solutions rather than just complaining.
2) Develop the Skill of Positive Self-Talk
Your mind will believe anything you tell it, so by constantly coming up with excuses and negativity, you’re only keeping yourself from progress. Positive self-talk takes practice but you can do it! When you catch yourself “going negative,” stop. Take a breath and refocus the talk. “Why am I going negative? How can I reverse this thought process?”
3) Set GOALS
Identify your goals. They should be specific, measurable, attainable, realistic and timely (SMART goals). Then, develop a plan with action steps. With a clear plan, you are more likely to overcome obstacles and challenges that will arise.
4) Embrace the Obstacle as the Way
Speaking of obstacles …. we all like EASY, right? However, obstacles and challenges — while not necessarily enjoyable or comfortable at the time — can be our very best learning experiences. Embrace them, learn from them and conquer them. This is how you move forward.
5) Appreciate Every Stage of Progress
Be aware of all you are learning and are achieving along the way: perhaps it’s more energy, better sleep, learning new habits, feeling healthier. Take it one day at a time. Give yourself grace.
6) Practice Gratitude
Extend gratitude to all aspects of life. Something as simple as writing down three things you’re grateful for every day for 3 weeks can significantly increase your level of optimism!
7) Redirect Negative Energy into Positive Movement
When you feel the urge to complain or go negative, redirect it into a physical activity that gets you closer to your ultimate goal. This could be a quick walk around the block, taking five deep breaths (yes, this really does work!) to compose yourself, do a short session of stretching.
Getting stuck in a cycle of complaining – either on the giving or receiving end – can derail the best of intentions. What strategies have you found to be effective in putting a stop to negative chatter and negative self-talk?
For more healthy tips visit mariaallshouse.com or if you have health goals and would like to chat about your goals, I'd love to hear what's on your mind and in your heart about your goals. Schedule your FREE CONSULT
As we approach the Spring and Summer seasons, better hydration means better health and fitness performance.
What you may not realize is that we lose nearly 12 cups of water every day. Yes, it's true. The body loses water during sleep in various ways like sweating, breathing out moisture, and the processing of urine in the kidneys.
The recommended daily intake of water is approximately 64 ounces or eight, 8- ounce glasses daily. Those who are more active will have different needs based on individual level of activity.
Water has many benefits that you may or not may be aware of. Here are a few:
In addition, water doesn’t just come from the tap. The foods you eat can help you meet 20 percent or more of your daily hydration needs—particularly fresh fruits and vegetables such as watermelon, sweet peppers, cucumber, tomato, celery, oranges, peaches, and berries.
Now that you understand the importance of hydration, how are you doing with your intake and what healthy choices are you making to properly hydrate?
For more tips visit my blog at https://mariaallshouse.com/blog/
With many walks along the beach in 2020, I discovered that the starfish has quite a few meanings and connotations attached to it but for me, a starfish represents and symbolizes renewal and regeneration.
Starfish can grow back limbs. When they are attacked by a predator (like a crab for example) they will detach their own arm to free themselves from the attacker. They will also sometimes just drop one of their arms to distract the predator. This gives them a better chance to escape.
Isn’t that amazing?
And if the lost arm has a piece of the starfish’s central region, that one arm can grow and become a new starfish altogether!
Don’t know about you, but I find this so fascinating and inspirational.
Many a time I have had to renew myself in my life. I did it multiple times personal and professionally. Many thought I was crazy when I decided to quit a stable, good paying job that I’ve had for years to pursue a totally different line of work. That didn’t stop me though. I am a great believer that nothing comes easy in life. Not the best things anyway. You have to work hard and bang your head against the wall many times sometimes to finally get what you want.
But if you don’t at least try, you’ll never no will you? I believe with all my heart, that we often underestimate our true potential and simply “settle” for what we have at that particular stage in our life. “Settling” though is a dangerous thing in my books. It can only lead to regret. Regret that even though you felt that you deserved more, you somehow convinced yourself to not rock the boat and settle.
So as we all venture into 2021 and reach the end of it's first quarter ask yourself, who do you want to be and what is it that you truly want?
I have had many conversations this week about emotions and how they feed us. Let’s face it, we are all emotional eaters in some way and everything we do pretty much food is in the center of it.
I am very passionate about helping others who have struggled with not only their weight but having the desire to become the best version of themselves and get to the other side. The side that I now have enjoyed for 10 years after releasing 130 pounds and never looking back. The side that has given me a life that I never thought possible and fulfilling dreams I never thought I would fulfill in my lifetime. The side that has given me an opportunity to impact hundreds of people. The side that has given me the gift of being a healthy mom, sister, daughter, aunt, friend, and now a healthy grandma-to-be in June. The side that has given me the ability to change so many lives. The side that has given me the joy to pay it forward to help those who truly desire to want to take charge of their health but have fear of trying again or don’t know where to start because you’ve tried everything!
Here is what I know…. Life is always going to be there. It truly is a journey of self-discovery and learning how to self-regulate in times of uncertainty where we want to fall back into our comfort zones. You see that is the way our brains are programmed. It’s human behavior. When our brains feel fear, pain, or distress we avoid the suffering as much as possible and regress back into our old coping mechanisms — we do more of the unwanted behavior we are trying to stop.
When we make that ONE SIMPLE DECISION to take charge of our health and wellbeing, it’s NOT ALL ABOUT THE FOOD, exercise, or losing weight. Yes, when we start to see results our fire really ignites but then the flame starts to fade. Because it’s about SO MUCH MORE. It’s truly making a DEEP CHANGE and it’s not going to be a PERFECT JOURNEY and NO ONE SAID it’s going to be easy. If we don’t work through what’s eating at us, we will continue to stay in the vicious yo-yo cycle.
DEEP CHANGE is about going deep into change that permeates all aspects of life. It encompasses physical, mental, emotional, relational, existential (purpose) and environmental. You see every dimension of deep health encompasses every area of your life and this is why it’s so much more than ABOUT THE FOOD. It’s about DEEP CHANGE. So, if you are resisting because “I don’t do well with journaling” or “I’m not a reader” or “I can’t find the time”, I encourage you to rethink your thoughts if you truly want to experience deep change because it’s part of the process and it’s part of YOU working through this change of self-realization.
I could go on and on, so I will leave you all with a few questions to ask yourself today for those of you who are feeling stuck, and it is normal to feel stuck. It’s all part of the journey.
And lastly, think about this and DREAM BIG because anything is possible.
I wonder what it would be like if I …
In closing, I never dreamed 10 years ago that I would be transforming lives and inspiring others to be the best version of themselves. If I can do it, so can you!
I know that you have the ability to change. The question lies in WHY you want to change and what is it that you ultimately want. It truly is a journey NOT another DIET DESTINATION. It’s not about being perfect. It’s about a life-changing decision to live a healthy, vibrant, active life so you can live a quality of life with purpose, passion and intention. REMEMBER . . . IT’S NOT ABOUT FOOD!
If you are ready, BOOK YOUR FREE CONSULT today at mariaallshouse.com
With the holiday season upon us, it can be the most wonderful time of the year, or it can cause stress and anxiety.
Whether it's finding the perfect gifts, making meals for several small family dinners, or dressing up your home like a winter wonderland, the holiday season can wear you out!
However, despite the demands of the 2020 holiday season, there are several ways you can minimize stress during this festive time of the year. Consider these tips to keep holiday stressors at bay:
Try the tips above - don't let the holidays overwhelm you. Instead, identify your holiday triggers and address them in advance to thrive this holiday season.
Ask me about other ways to have a stress free holiday!
The holiday season is upon us!! On average, the typical American gains 4-6 lbs over the holiday season. This is WITHOUT a global pandemic (which, by the way, 76% of American adults have already gained 16 or more pounds during the pandemic) happening that has many isolating and stuck in their homes. Below are several tips for this Thanksgiving and into the holiday season:
1) Cook at home more. Studies have found ordering meals out have us eating 250-400 more calories than if we cooked at home.
2) Increase your NEAT: "Non-Exercise Activity Thermogenesis." The things you do daily outside of your planned activity are what makes a difference! Take the stairs, park the car further away in the parking lot, go for walks, you get the picture.
3) Thanksgiving Day: PLAN ahead. If you are watching your weight, decide what you'd like the outcome of the day to be: one in which you feel bloated and stuffed or one in which you feel satisfied and happy with good choices. That choice alone can set the stage for the rest of the weekend in terms of eating.
It takes very little time to eat a meal. Remember a moment on the lips, a lifetime on the hips! Is it worth overdoing it?
4) The flavor of any food is found and most pronounced in the FIRST THREE BITES (Research Fact). Keep those desserts and heavy side dishes to three bites or a sliver.
5) Speaking of heavy side dishes: try some healthier versions of favorite dishes. Just because it's better for you does not mean it can't taste great! Start new traditions
6) Fill your plate, first, with the turkey (or whatever protein you are having), vegetables/salads. Again, give little space to those heavy side dishes.
7) Look at your options. What is it that you only have once a year on Thanksgiving? Choose to have small bites and skip maybe some of the things you can get any time (i.e. mash potatoes, etc.)
8) Drink plenty of water throughout the day.
9) Get some accountability. If you are working on releasing weight, ask for support from family and friends.
10) Be sure to get plenty of good quality sleep. Being tired has been closely tied to weight gain (eating highly processed carbs for quick energy).
For more articles or to schedule a complimentary health assessment, visit mariaallshouse.com
Make this a happy and healthy holiday season!
Health and fitness are two of the most significant components that fuel the energy and the quality of our lives. Taking ownership of our health and fitness means we need to accept who we are, take action to reach our health goals, and celebrate our achievements.
Designing your own health and fitness plan can help you stay on track with your healthy habits and eventually achieve optimal well-being. Here are several ways you can begin designing your health and fitness plan:
Please feel free to reach out to me, for other tips and guidance on creating a health & fitness plan!
Did you know that flavor is actually a result of aroma? Our mouths are equipped with taste buds on our tongues and palates that determine whether foods are sweet, bitter, sour, salty, savory, and fatty. With our sense of touch, we can also detect other qualities—temperature, spiciness, and textures like creaminess and crunchiness.
But, how else can scent benefit us? Spas use aromatherapy and essential oils to help several conditions. Certain aromas are said to relieve pain, improve mood, and promote a sense of relaxation.
Take pumpkin, for example. It’s an excellent source of vitamin A, a retinoid considered to be the best age fighter. It helps reduce wrinkles, soften rough patches, and fade sun and age spots, which is why you can find it in so many skin-care products.
Put pumpkin to the test by trying these do-it-yourself facials and milk bath. Make the most of this fall season with these pumpkin-related recipes that are sure to stimulate your senses!
Mash together all the ingredients and apply. Leave on skin about 15 minutes, and rinse with cool water and facial cleanser.
PUMPKIN MILK BATH
If you just can’t get enough of the season’s scents, try this delicious scented and relaxing bath.
Mix ingredients and add to your bath for a delicious skin-softening, dry-skin-relieving, circulation-improving spa treatment.
Ask me about other ways to promote a sense of relaxation.
When kids feel scared or have pain, they can be taught to use the imagination to sooth anxieties, reduce stress, and feel calmer.
While some problems, require additional help, when children fall and get scraped, have a medical procedure, or feel upset, teaching them to use mind power is an empowering way to teach them self-mastery.
A 5-year-old child was described as being very nervous about an upcoming surgery, according to her mother. When I did breakdown tapping with her, we discovered that her worries were about missing her birthday, not the surgery or anticipatory pain. (The surgery was scheduled on her birthday.)
Going to surgery distressed decreases immunity, increases pain, and the risk of complications. It is critical to go to surgery empowered.
I taught her a fantasy play technique that brought her lots of joy and relief. It was simple enough for the little girl to do without anyone’s help, and that built her confidence too!
Blowing Out the Candles can be used for any distress, including releasing fears. In this case, here's what we did together:
I asked the child to hold up six fingers. Next, we 'lit' every finger with a little ball of sunshine. She wiggled the tip of each finger to 'light the birthday candles.'
Next, she made six wishes, one for each finger.
Finally, I showed her how to take a big breath in, and to breathe out slowly. In this way she could blow out each sun-lit candle to make sure she could make her wish. (Extending the exhale reduces anxiety!)
By the time she finished blowing out the candles, she was completely relaxed and anxiety was reduced to a zero. I guided her to imagine that her entire family, friends, dolls, and classmates were surrounding her as she went to surgery.
When the mom called me after surgery, apparently, the little girl blew out finger candles with so many staff members that she could barely stay awake while waiting in the pre-op unit. The little girl created joy with her surgical team... and her condition improved faster than expected.
This technique can be used for any mental or physical stress. They can be taught to blow out anger, worry, and pain. This is one example of how to help children have fun, to build resilience and to feel better, when stressed! Try it with your children and grandchildren!
After all, imagination is real, right?