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The WIN Blog
Welcome to our Health & Wellness Blog
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:
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:
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:
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:
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:
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.
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.
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:
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:
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. (email@example.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.
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:
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:
Ask Yourself These Questions:
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!
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