Just like a healthy diet and exercise, sleep plays a vital role in physical health, brain function, and emotional wellbeing. It's essential to be optimally charged every morning to have the drive to power through your day. Here are some ways you can optimize your sleep and manage your energy throughout the day:

• Determine your bedtime. Decide what time you need to wake up and immediately get out of bed and then count back eight (or more!) hours. This is the time you should be in bed and ready to go to sleep. Sticking to the same sleep schedule helps the body find its natural rhythm and settle into a regular cycle, making it easier to fall asleep and wake up.

• Have an evening ritual. You should begin your evening ritual about one hour prior to bedtime. This is called the "twilight hour." Ensure that all chores or work are wrapped up, and all family matters are resolved before your twilight hour. Then focus on winding down with relaxing activities such as taking a hot bath or journaling about your day.

• Create an optimal sleep environment. Your bedroom should be dark, quiet, and a moderate temperature. Try blackout curtains to block out light from the street and sun in the morning and use white noise to mask ambient noises and other external sounds.

• Have a morning ritual. Similar to your evening ritual, having a morning routine can start your morning off right. After eight solid hours of sleep, your body and mind will be prepared for an optimal day. Some things you may include in your morning ritual are a healthy breakfast, a morning walk, or a meditation session.

• Restore your energy during the day. There are several methods to help restore your energy levels if you're feeling tired during the day. Try deep breathing, stretching, listening to music, or engaging in a lively conversation with a colleague or friend to boost your alertness.

To begin just pick one thing from the above list to begin to work on. Once you have that mastered, then pick another. By creating small habits you will set yourself up for better success!

Have a desire to add activity into your day that will lead to better health and wellbeing? The first step you can try is to incorporate NEAT (Non-Exercise Thermogenesis Activity) into your routine, when you are ready, to help burn extra calories. NEAT is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, taking the steps versus the elevators, or parking further away from the entrance of your favorite store.

One NEAT activity that I enjoy performing is walking. It is especially powerful because it's sustainable, safe, and accessible regardless of your fitness level or age. You don't need special equipment, and you can do it almost anywhere: on the treadmill, at the park, or what I like to call my happy place --- the trails.

When you’re ready to put a pep in your step, these tips may be helpful when you are ready to take your walk to the next level:

• Pick up the pace. Try to mix up your typical routine by adding small intervals at a slightly faster pace. If it usually takes you 15 minutes to complete your routine, try to do it in 14 minutes. By making a conscious effort to pick up your pace, you’ll challenge yourself and elevate your heart rate at the same time.
• Pump your arms. Did you know you can also get an upper body workout from walking? Pump your arms up and down as you walk to build stronger muscles in your back, shoulders, and arms.
• Use your core. Your core muscles help you maintain good posture and resist slouching. Engage your abdomen by tightening your stomach muscles and straightening your back while you walk.
• Add some weight. There are several different ways to add weight to your walk. Try ankle or wrist weights, a backpack with weights, or a weighted vest. You can also walk with dumbbells for increased muscle definition in your arms.
• Make it social. Invite a friend or family member to take a walk with you, or join a virtual walk group on social media. While you’re burning calories, you’re also building and nurturing these social bonds.

Don’t underestimate the power behind a good walk! Next time you go for a stroll, consider your goals and adjust your routine to optimize your walk.

Ask me about other ways to enhance your activity if you are looking for new ideas or to mix things up. For more tips, visit my blog at https://mariaallshouse.com/blog/

Two of the most common questions I receive are “How did you address the challenge of emotional eating?” or “How did you overcome addictive foods?”

These questions are often intertwined. On the one hand, the factors in our lives that make emotional eating an obstacle in our journeys are worth exploring. On the other, emotional eating is often difficult to overcome because the foods we eat in these situations have addictive qualities. That creates a cyclical trap that can feel overwhelming and hopeless.

For the emotional eating side of this equation, this topic can be expanded upon and perhaps could be deeper than I am able to address. However, for this blog post, let’s look at the mechanics of addictive foods. If you better understand what makes certain foods addicting, you can make more informed choices about your health.

I could go into great depth on addictive foods, but here are the high points:

• Our Stone Age programming prioritized sugary, salty foods because those kinds of foods are energy-rich and were difficult to find at the time. Today, they are plentiful, so our default systems end up working against us.

• Research has found that as insulin rises in response to eating sugar and flour in refined food, and it blocks Leptin, a key hunger repressing hormone, which is why you can eat a lot of sugary foods and not feel full.

• Refined sugars and flours also trigger a response similar to that of an addictive drug, and we know that some people are at a higher risk of becoming addicted to these foods because of their genetics (if this is you, it’s not your fault!).

• The culture around sugary foods in our social lives and in mass media advertising can make it even more difficult to cope with these challenges.

• Take sugary foods off of your shopping list and avoid bringing them into your home in the first place. If they are not within easy reach, you are more likely to pause and make the choice that better aligns with your goals.

• Plan ahead. With sugary foods woven into our modern culture, you are likely to encounter offers of donuts at work and cake at parties. Think about the situations you are likely to face, and plan your response ahead of time. A simple NO THANK YOU is all you need.

• Explore the world of healthy cooking. Eating healthy does not mean giving up on tasty foods. There are hundreds of healthy alternatives to your favorite recipes, and if you look for these healthy options, you may discover a new, healthy love for food and ingredients. (i.e. who would have thought we could make Pizza out of Cauliflower and it's delicious!).

• You are not alone in this, I experienced this for many years. I have been able to recognize my triggers and I don't bring them into the house or I use a simple exercise I teach my clients: STOP. CHALLENGE. CHOOSE. Pause, take a deep breath, challenge yourself (do I really need this?) and then make your decision.

Now that you have a better understanding of how the problem works, what can you do about it?

In general, eating healthier will steer you away from eating these kinds of foods, viewing them as what I call "simple pleasures" in life rather than a regular part of your lifestyle. 

However, if you are someone who has the addictive predisposition to binge these foods once you’ve had a taste, you should eliminate these foods completely. That might mean simply choosing not to eat them when they are offered to you (cookies and ice  cream are my Kryptonite), but more likely it will mean being more proactive with how you build your health bubble.

Here are some tips:

• Take sugary foods off of your shopping list and avoid bringing them into your home in the first place. If they are not within easy reach, you are more likely to pause and make the choice that better aligns with your goals.
• Plan ahead. With sugary foods woven into our modern culture, you are likely to encounter offers of donuts at work and cake at parties. Think about the situations you are likely to face, and plan your response ahead of time.
• Explore the world of healthy cooking. Eating healthy does not mean giving up on tasty foods. There are hundreds of healthy alternatives to your favorite recipes, and if you look for these healthy options, you may discover a new, healthy love for food and ingredients.

Do you have a sugar addiction? How are you coping? What has worked for you? 

Qualities of being kind are things such as generosity, love, consideration, and offering support. You might wonder if you are kind enough. You may also find yourself going out of your way by being extra kind, so others notice your kindness.

But have you ever asked: 

how kind are you to yourself? If you aren't, why?

A question like that may fire up a retort, such as "I am not a selfish person"!

There are many reasons we are more kind to others than ourselves, such as being too busy or preoccupied, unresolved early trauma, or low self-esteem. The hurts of life have a shearing way of disconnecting us from the self.

Here's another question:

What if for one week you were as kind to others as you are to yourself? 

This exercise might include demeaning rants to anyone who errs, expressing anger and disappointment because someone didn't get everything done on time, or demanding unwavering perfection.

I suspect that friends would have socially distanced from me as a young person. How about you?

I also recall being shocked when I discovered not only the value of self-love and kindness but also that I could intentionally be kind to myself. I didn't have to wait for someone to be kind to me!

Here are two ways to be more kind to yourself:

1. BODY KINDNESS. How do you care for your body? Do you feed yourself nourishing food and move the body in some way? Are you sleeping well? Drinking alcohol responsibly? Can you love the belly even with stretch marks?

A neglected body is similar to a vacant home. After a while, the body may have no energy and become lifeless.

When you are kind to the body, you can tune into the subtle messages and learn to respond kindly.

You might notice mood swings and reduce sugar intake, or because of fatigue, say 'no' more often so you can rest. Rather than feeling disgusted, maybe you gently thank the flabby thighs because they remind you it's time to take action.

Kindness releases feel-good hormones in the body and increases vitality.

I recall one of the great pauses when I realized that I live (in my body), and the quality of my life is dependent on how I care for myself. My priorities shifted dramatically.

2. Mind Kindness

Thoughts are things, impacting the energetic electrical system of the body. Thoughts might seem immaterial and are dismissed as insignificant. Yet, they fire up a potent neuro-response that affect cell communication between organs and systems.

The body-mind either constricts with tension or expands flow.

Here's how negativity affects you:

Let's say you believe that you "...can't do anything right." This one thought triggers upset, additional negativity, shame, lack of focus, and two extra glasses of wine.

Behind that one statement is a total mind-body experience.

To stop this cascading effect, you can interrupt the pattern.

Here's how:

 ===> Focus on breath: Inhale to a five-count; exhale for a five-count for five cycles.

Next, daydream a time when you showed kindness to someone -- any simple gesture. Replay the daydream for about 30 seconds. Feel the kindness.

Next, with an open heart, imagine the part of you that is struggling with self-kindness. 

Ask her what she needs. With an open heart, respond with the same kindness you share with the individual in the daydream.

Yes, you may be kind to yourself.

Sanna Carapellotti, M.S., Cht

Life Changing Energy Therapies

Our mindset impacts how we do things and how we can achieve our goals. Having a growth mindset influences our desire to work hard, overcome obstacles, and learn new things. It’s all about living up to our potential. Here are some tips for developing a growth mindset:

• Create an action plan. Start by focusing on one goal and list the steps you need to take to accomplish that goal. Then identify the actions you need to take for each step. Set an attainable deadline and post your Plan somewhere you will see daily, such as a large calendar or dry erase board. Review your goals at the end of the month to determine if you are on track or if any adjustments need to be made.
• Positive self-talk. Positive affirmations can relax you and control stress. Instead of saying, “I can’t do this,” try, “I can’t do this YET” or, “I can handle this by taking one step at a time.” Doing so can help break down a seemingly overwhelming task into manageable steps.
• Utilize your support circle. Join a Community to talk through any challenges you are having on your health journey. Make use of your social network, or get in touch with a friend to seek advice.
• Embrace the journey. Significant change usually does not happen overnight, so it’s essential to be realistic about the timeline for reaching your goals. Implementing new, healthy habits in the learning process will make them more likely to stick over time.
• Reflect on your learning. Journaling is a great way to reflect on lessons you’ve learned, keep track of healthy tips, and document your physical and emotional reactions on your health journey. In addition, it can help identify what is working well or if there are any changes that you can make. 

Ask me, Coach Maria, for other tips for developing a growth mindset on your journey to creating optimal health in your life.

Cooking healthy meals at home is much easier if your kitchen is stocked with healthy options. A healthy diet starts with making smart choices at the grocery store. However, with thousands of options and dozens of aisles, a trip to the store can quickly become overwhelming. 

Here are some tips for making healthy decisions in the supermarket: 

• Have a plan. Think about all of the meals you need to prepare during the next week and the ingredients you’ll need to purchase prior to going to the store. You can even save time while you’re in the store by grouping your ingredients that are in the same aisle or department. Having a plan will keep you on track and prevents you from buying items that are unhealthy or unnecessary.
  
  
• Eat a small healthy snack before heading to the grocery store. It’s important to avoid going to the grocery store while hungry as it avoids making unhealthy decisions.
  
  
• Shop the perimeter. The outer aisles of the grocery store are where you’ll find the freshest and least processed foods, like leafy green vegetables and lean meats.
  
  
• Shop seasonal. When vegetables are in season, they are often more abundant and less expensive.  Zucchini, butter lettuce, and cucumbers are a few options that are especially in season during the summertime. 
  
  
• Avoid buying bulk. It may seem like a good deal, but having larger quantities of food can make it easier to overeat. If you choose to buy bulk, try repackaging your food into single-serving containers when you get home.

Ask Coach Maria for other healthy grocery shopping tips, as you prepare for the Fourth of July weekend.

You should be happy, right?

The pursuit of happiness cannot be experienced in the way we are led to believe. In the blink of an eye, happiness fades away like the light of day.

We are led to believe that we should be feeling 100% of the time. If you don't, perhaps, you are not (emotionally) together enough or maybe, you fear that others will think less of you.

Happiness cannot be a permanent state of being. In psychology, being 100% happy can be symptomatic of mental illness, sometimes diagnosed as Atypical Affective Disorder.

Happiness, like all emotions, is elusive, and we can be drawn into the needy frustration to be happy all the time on the advise of experts who misguide us.

Have you ever paid for the hope of achieving perpetual happiness? Maybe you bought books and audios, or enrolled in a course or signed up for coaching, to learn the secret to life-long happiness!

If they can have it, why can't I?

At a luncheon, I sat with a woman who paid $52,000 dollars to attend a year-long mastermind with a very popular coach to find her happiness.

Did she find it? Oh, no, she didn't.

She was still unhappy, cranky, and just as frustrated as she was before making the commitment.

"I'm just not happy." "I need to find happiness." "If only I could be happy..."

No one can make you happy.

Let's say, I have an experience with a dear friend with whom I generated happiness, and then, have a minor car accident on the way home. Not happy.

Am I messed up to feel unhappy? Is it better to fake a smile, rather than to be true to what I am feeling?

"I felt happy... and now I feel upset."

Happiness can never be a constant neither is feeling upset. It is one of hundreds of emotions that pass through us.

You may be shortchanging yourself by not recognizing the transient nature of emotions and disallowing the satisfying experience of a variety of emotions.

Life, Liberty and the Pursuit of Happiness, a quote by Ben Franklin, wasn’t referring to hedonistic happiness, which is a fleeting emotion, that is dictated by things, events, or other people, all external to ourselves.

He had in mind the deeper concept of finding meaning in our lives, which combines the pursuit of living with a deeper purpose, while recognizing everything and everything exits in life as is and as being transient.

We are happier when we approach life with a clear purpose, because then we have a greater strength to navigate the good times, including the hardships.

As we move through this pandemic experience, you may be struggling to recognize what generates happiness for you. You may feel confused or think that the lighter emotions are no where to be found. Of course, a good self-help book can be helpful, but --

Be wary of anyone who attempts to lure you with the promise of perpetual happiness. It is a lie that perpetuates less authenticity and superficial happiness.

To rediscover the flow of happiness, here are five ideas to help you re-think the experience:

1. What made you feel happy before the pandemic, may not make you happy now! Does what you felt happy about 10 years ago, still make you happy today? Maybe not. 

It might be time to revisit what creates happiness for you.

===> When you feel happy, tune into it, and hold the experience for 20 seconds longer than you normally would.

If you increase the awareness of feeling happiness, you will notice how it is a package of thoughts, emotion, feelings, sensations, and postures.

Also, you can recreate the experience anytime you want to bring up happiness!

2. Think of your ancestors and the hardships they endured. Whether they survived or died, their lives continue to teach you. Honoring their passage through the hardships of their time will enrich your life.

A client shared that her grandmother, in spite of surviving the concentration camps, shared many joyful moments and insight of her life. 'Diane" chose to hold her grandmother's joy in her heart, while also recognizing the sorrow.

3. If you attempt to only feel happiness of 100% of the time, this quest will leave you burned out, drained, and shallow. Do we deny certain emotions? Maybe you weren't allowed to feel anger as a child.

It is ok to feel pissed off, radiant, and down. The wide the range of emotions, the more in tune you will be to yourself.

I have a list of several hundred feelings to expand your awareness. If you want a copy, email me. (sanna43@mac.com)

4. No one can make you happy, nor can you make anyone happy.

Clients are surprised to discover that the experience of happiness, and other emotions, can be purposefully generated. It's an inside job.

Developing a rich expression of a variety of emotions will tune you into your needs, voice, who you are, and in your ability to glide  through life events with more awareness and intuition.

Allow yourself to experience the lighter, more joyful and the darker emotions. Emotions come and go, like the wind through the trees.

The next time you feel bad for not being happy all the time, just say "I feel bad" - allow it and notice that it passes, because then you can generate your own happiness!

REMEMBER: Within you is a strength greater than any life challenge.

❤️            Sanna Carapellotti, M.S., Cht

Green vegetables are known for their optimal nutrients and vitamins to help keep us healthy. Packed with Vitamin K and Folate, their benefits are linked to weight management and healthy brain function. However, when most people think of green vegetables, they automatically think “salad”.

There are actually many other options for adding more green vegetables to your diet. Here are some creative ways to incorporate more greens aside from a salad:

• Breakfast. A good source of protein to start your day provides satiation and a boost to your metabolism. So add chopped greens to your scrambled eggs or omelet.

• Kale chips. After washing your kale, simply remove the stems and cut the leaves into bite size pieces. After coating lightly in a extra light virgin olive oil and sea salt, bake until the edges have begun to brown, approximately 10 – 15 minutes, and you’ll have your serving of vegetables in a light, crunchy snack. 
• Lettuce wraps. Put a healthy spin on your taco by spooning a lean protein and healthy condiments into a romaine or butter lettuce leaf.

• Pesto. Pesto is traditionally made with basil, but kale and spinach are excellent substitutes and an easy way to get an extra serving of greens in your meal.

• Garnish. Finely shred your greens and sprinkle them as a garnish on your dish. A tasty combination includes broccoli, watercress, and parsley.

• Zoodles. Substitute your pasta for zucchini noodles, or Zoodles! These noodles are made by using a Spiralizer or peeler to cut the zucchini into thin strips. Many grocery stores also have fresh or frozen Zoodles! Add in your healthy protein and you’ll have a delicious pasta alternative in no time.

As you can see, not loving a traditional salad doesn’t mean you need to sacrifice your vegetables. You can still nourish your body with plenty of greens. Alternatively, if you love salad, you can still try something new and mix up your mealtime routine.

With the arrival of summer, hopefully your garden is bursting with ripe, gorgeous vegetables in their prime! Each vegetable has its own freshness criteria, but you don’t need to remember a list of specifics to take away the freshest vegetables from your home garden.

If you haven’t had time or room to grow a garden this season, there are tons of markets that offer high quality greens that will make your meals fresh and full of flavor.

Safely visiting a farmer’s market is another great way to get fresh produce while also supporting local farmers. You will have the opportunity of going straight to the source with any questions, as the term “freshly picked” takes on a whole new meaning!

Use this guide for selecting the freshest and tastiest produce for your Lean & Green meals this summer:

• Asparagus. Look for smooth, firm, brightly colored stalks. Choosing stalks of similar thickness will ensure even cooking times.
• Bok Choy. Baby bok choy should be light green in color. Mature bok choy should have dark green leaves with bright white stalks.
• Broccoli. Choose firm stalks with tight florets and crisp green leaves. Avoid sprouting florets or florets that have begun to yellow.
• Celery. Choose firm, green stalks with green leaves.
• Cucumber. Choose a cucumber that is firm and completely green.
• Green Beans.Choose beans that snap rather than bend.
• Iceberg Lettuce. A quality iceberg head is firm with thick, light green leaves. A good test is to actually scratch and smell the stalk; a sweet or bitter smell indicates a sweet or bitter flavor.
• Kale. Choose crisp, dark green leaves and avoid yellow leaves. Smaller leaves are usually more tender.
• Romaine Lettuce.Look for a stalk that has a long head and thick medium to dark green leaves.
• Spinach. Look for tender, dark green leaves with unblemished stems. Spinach should have a fresh scent that’s not too strong.

If you’re still unsure of what to select, the most important thing to remember is to rely on your senses. If something doesn’t look or smell right, it’s probably not your freshest option.

Ask me about ways you can get healthy vegetables and produce this season on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Have you ever had someone pressure you into giving them money?


Maybe someone asked for your opinion, but you sensed they really didn’t want it, and then, you feel angry with yourself because you didn’t speak your truth?

Yes, and yes!

We all have felt coerced into doing something we didn’t want to do or saying things we didn’t believe. And we all have crossed someone else’s boundaries too.

Asserting boundaries is a challenge we face every day, questioning - what is okay and not okay.

As you may suspect, setting boundaries does not come with instructions.

A personal boundary, unlike property markers, is an invisible, energetic field, that is fluid, depending on who the individual is and the circumstances, but always, how we define ourselves.

The boundaries we create are an expression of who we are. You might notice that there are some things you are very clear about and others, you are not.

Our ability to decisively follow our values, principles, and beliefs, is also impacted by inheritances, early experiences (trauma), emotional health, and the relationship we have to the individual who is pressuring. 

In other words, what we allow and believe to be okay and not okay is a conditioned response— and can always be consciously re-evaluated, which we don't do often enough.

We often proceed under the false belief that the manipulator (family, friend, or stranger) has our best interest at heart and would never intentionally set out to take from or harm us.

Brené Brown, Ph.D., shame researcher, says that the manipulator “is doing the best they can,” according to who they are as individuals.

While I agree with her assertion, it might be a challenge to keep in mind after someone has taken advantage of you, whether for the first or for the umpteenth time. You might believe they think like you, and you might want them to stop or make the decision for you.

From my perspective, as-they-are is correct, but, in truth, we don’t know or need to know the intention of the manipulator. Or why they behave in that way. What lurks behind the sobs, promise, or smile is not for you to figure out.

You wonder, ‘why would someone do such a thing?’  Why do I allow him to do that?

I used to inform children in my Empowered against Sexual Assault classes that it is not up to them to know the intentions of an individual who may be behaving inappropriately. If they sense something is off, they have the power to take action to secure their safety, which it their first priority.

When it gets down to it - boundary setting is not about the perpetrator - it is about you.

You give in to demands for money, integrity, property, emotion, presence, negotiations, sex, work, health, drugs, and advice (and more.) for many reasons. Some are faulty subconscious, well-established programmed patterns that you can change.

Here are a few:

• Your sense of self is vaguely defined.
• Saying no (or yes) is difficult for you.
• You believe you can heal someone's emotional wounds by fulfilling their request. 
• You have a pattern of being ‘a victim.’
• You have a false belief that they will stop after this last time.
  

Ask Yourself These Questions:

• Where do I end, and where and when do I let them into my space?
• Does my boundary field shrink the more I feel pressured?
• Are you willing to continue sacrificing yourself for the needs of another?
• Are you okay with others having control over your decisions?
  

Here’s the real problem:
After an experience, it seems more okay for you to berate and demean yourself, rather than stand up for your principles at the time of the pressuring. You avoid the consequence of standing up to someone and damn yourself later.

Remember this - it is not about the money you gave or opinion you didn’t share. What is more important is the loss of your connection to self.

Here are five steps to help yourself!

• Increase awareness and take responsibility for your actions, emotions, and consequences in these situations. Do a self-inquiry by assessing your qualities, values, integrity, limits, and beliefs. Answering the question - who are you, is strengthening. It is common to never put words to what you believe and to think through how you will behave in certain situations because the response is automatic.
• Notice what happens in an interaction when you feel pressured.  Tune in to the body and breath. Our internal guidance system can sense if you feel threatened or will message you if you feel uneasy. At this time, you have the opportunity to make a choice.
  

• You can mentally practice a situation where you feel pressured frequently to gain more clarity and confidence. Practice what you want to say, keep your posture tall and grounded, and steady your breath. Shifting into a power stance and breathing deeply will help you more than you realize!
  

• If you are reluctant to speak up, share ‘a truth,’ not ‘your truth.’ We become conditioned at a young age not to speak up and to 'be nice.’ Re-evaluate this belief.

• Be clear about your intentions. LEAD with strength, clarity and confidence and have your boundary in place. If you get got off guard, Have a stock answer, such as I will be in touch!
  

• Have compassion and love for yourself, if you acquiesce to someone’s pressure. It’s another opportunity for you to discover who you are and your needs.

If it’s time to re-evaluate your boundaries, go inward and do a self-inquiry. Recognizing that boundaries are fluid and within our charge is crucial to setting your boundaries. Because boundaries are a two-way street, as we give thought to our values, we also appreciate the boundaries of others.

When you are clear about your values and trust in yourself, you will feel stronger, more secure, and confident that, when you draw the line in the sand and boldly declare your truth, you mean it!

Sanna Carapellotti, M.S., Cht
sanna43@mac.com
412.344.2272
sannacarapellotti.com