Tag: loveyourself

5 Pillars of Wellness by HTN

Healthy Transformation Nation’s foundation is on the 5 Pillars of Wellness

Intentional breathing

Intentional breathing brings calmness to the chaos of the mind, strengthening mental clarity and heightened focus. When utilized, it becomes a powerful tool for stress reduction, promoting overall well-being and a sense of inner balance.

TIP: Carve out a few minutes each day for intentional breathing. Find a quiet space, sit comfortably, and focus on your breath. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Repeat this process, allowing your mind to center itself in the present moment.

 

Hydration

Hydration, like a gentle elixir, revitalizes the body’s intricate systems, promoting optimal function and sustained energy. A well-hydrated mind emerges as a beacon of clarity, enhancing cognitive abilities and sharpening focus. In the dance of health, adequate hydration is the rhythm that sustains vitality, radiance, and enduring well-being.

TIP: Listen to your body’s signals. If you feel thirsty, don’t ignore it. Explore hydration-tracking apps that help you monitor your water intake. Set regular alarms on your phone or smartwatch to remind you to drink water throughout the day. Invest in a reusable water bottle that you love. Keep it with you wherever you go, whether at work, during workouts, or while running errands. 

 

Nutrition

Whole food nutrition, a symphony of nature’s bounty, nourishes the body with essential nutrients, fostering vibrant health from within. Embracing the richness of unprocessed foods cultivates a robust immune system and fuels sustained energy, creating a harmonious balance for overall well-being. In the tapestry of wellness, whole food nutrition is the cornerstone for a resilient, thriving life.

TIP: Set aside time each week to plan and prepare your meals. Practice mindful eating by paying attention to your body’s hunger and fullness cues. Take time to chew your food well, take your time eating. Prioritize a colorful plate by incorporating a variety of fruits and vegetables. Different colors often indicate a diverse range of nutrients. Read labels carefully! Look for products with simple, recognizable ingredients.

 

Intentional Movement

Intentional movement, is a rhythmic celebration of the body’s capabilities, unlocking a cascade of physical and mental well-being, infusing each step with purpose. As muscles awaken and joints articulate, intentional movement becomes a graceful dialogue between strength and flexibility, sculpting not just the physique but also nurturing a resilient spirit. In the dance of health, intentional movement choreographs vitality, promoting longevity and a profound connection between body and mind.

TIP: Establish achievable daily movement goals.  Integrate short movement breaks into your daily schedule. Focus on your breath, be present in the moment, and listen to your body’s signals. Take the stairs instead of the elevator, walk or bike for short errands, or choose parking spots farther away to encourage more steps. 

 

Growth Mindset

A growth mindset is the compass of resilience, transforms challenges into opportunities, supporting continuous learning and personal development. Embracing the belief that abilities can be cultivated through effort and perseverance, a growth mindset propels individuals to navigate setbacks with tenacity, unlocking the door to innovation and achievement. In the landscape of success, a growth mindset becomes the fertile soil where seeds of potential blossom into enduring triumphs.

TIP: View challenges as opportunities for growth rather than obstacles. See constructive criticism as valuable feedback for improvement. Shift your focus from solely celebrating end results to acknowledging and appreciating the effort you put into a task. Establish specific learning goals for yourself. Celebrate the achievements of others and see them as inspiration rather than competition.

What are the Benefits of Kindness?

Throughout each day, and throughout our lives, we have a perpetual stream of opportunities running endlessly around each of us.  We are living from day to day enveloped in choices on how to act and feel.  Each opportunity, which often runs seamlessly into the next, is an opportunity to become more acquainted with kindness. 

Merry Christmas

Good morning!

I wanted to take a few moments to wish you all a Merry Christmas.

Remember, this time of year is about family, not food.  We have a tendency to look at food as the main part of our socializing, when the focus should be love, catching up on life with relatives we don’t see as often as we should and laughing. I love laughing, it’s such a great medicine!

Remember the tips I gave you from the Thanksgiving post:

Tips:

  • Have a well macrobalanced breakfast and avoid snacking throughout the morning. There will be plenty when it’s meal time to eat.
  • Choose 3 of your favorites and make sure you have enough protein to balance out the carbohydrates
  • Do some exercising if you want to whenever you’d like during the day.
  • Remember that the carbohydrates to control are potatoes, rice, breads, desserts and alcohol. I would suggest, turkey, green beans, and potatoes – If you want the alcohol – nix the dessert……if you want the potatoes, then nix the alcohol or dessert. Pick one complex carbohydrate.
  • Take smaller bites – they big and small bites taste the same. The smaller bites will be better because you will eat less and have the same satisfaction.
  • The day after a holiday you’re usually dehydrated. You may think you’re hungry, but you’re dehydrated.  You should typically take in 8-14 glasses a day, but I would definitely go towards the 14 glasses when recovering from the holiday meal.
  • Exercise – run or walk 10 mins, then go lift some weights, then go bike for 10 mins, then go lift weights again or yoga – stretching is beneficial for activating the muscle metabolism.  This back and forth really aids in activating the muscles and keeps the heart rate working well.

With that said,

Merry-Christmas-2014-text-2

Best regards to you all!

Nikilette

Thanksgiving and grazing

it’s that time of year from now until Super Bowl where a good amount of the struggles start to happen.

Thanksgiving and Christmas are fantastic times of the year. Let’s face it……family, friends, presents, love, good memories, fireplaces, hot apple cider, hot chocolate………the list could go on.

With all those good feelings, for some people it can be extremely stressful and overwhelming. I’m not talking about the shopping for presents and dealing with the crowds; I’m talking about the battle in your minds with food.

I know for me in years past, I would really get stressed about this time of year because I knew I was going to be inundated with food, drink and more food.  It freaked me out that I felt I was getting ready, mentally for warfare.  It wasn’t so much a fun and festive time for me, because of that I missed out on a lot of things being consumed with my thoughts of food and the battle to come.

Can anyone relate to that? Does anyone else struggle with this?

Well, let me see if I can put a few things in perspective and then provide some tips and encouragement for you.

These are holidays and people always put the emphasis on food more than gifts. Sounds crazy right? It’s true, people will sit around a table for hours on end eating, drinking and then doing it some more.

I recently watched an episode from the Hunger Games: Catching Fire where the main characters are at this party with all this food around them, no way you would be able to try it all in one evening………….they offered them a drink and when Peeta asked what it was, they told him it was to help him throw up the food so he can have more, you have to try it all because it’s all so good and amazing.
Well, that is not appealing to me at all (it’s called binge and purge which is bulemia, an eating disorder which is serious, but I am not going to discuss it here at this time), but yet that is how society is surrounding food. Eat it all up, taste all of it…….it’s like an orgy for your mouth.

So, what do you do for the holidays? I say, enjoy the 2 days out of the year, but within reason. Don’t go overboard that you feel stuffed and sick, that isn’t a pleasant experience. The temptation is to  want to taste many things offered. Just plan ahead – make sure you have a macrobalanced breakfast. Don’t wait all day to eat and then think, I will fill up on Thanksgiving dinner. That is not the way to plan and you won’t feel well and overeat in the process.  Pick out your 3 favorites with good portions, not so the plate is overflowing. That way, you are eating what you really like the most and won’t feel deprived. Also, don’t worry about feeling guilty for not trying something  or that you’re being rude, you’re not. I refuse offers all the time and people just say ok. It’s not a big deal to say no, it’s your choice to eat what you want. Having poor health as a result isn’t the outcome we’re looking for. We want to be healthy and have fun during the holidays.

When it comes to desserts, pick your absolute favorite and enjoy it.
I do recommend that you make sure to get enough protein to balance out the carbohydrates.  Also, have smaller portions of the carbohydrates to balance with the protein, that will help you not to “crash” after the meal. 

 

Take your time not to rush, savor the flavor of whatever you decide to eat. Being a food addict, I eat very fast, I’m better now than I used to be, but it’s still a struggle for me.  When I really make the effort to chew slowly, I notice I really taste the food so much more and enjoy it too.

See the issue isn’t the one day, but all the days in between with the left overs or things that family or friends brought over. How many of you are trying to send the food away with people for fear you will eat it all?  I think we have all done it at one time or another.
I say, take some of the food and put it away in the fridge. Then check out this idea……..

Set up a buffet style table with all the leftovers and provide the guests with to go packaging.  That way, you have what you want already in your fridge (you won’t feel you lost out – come on, I know the feeling of someone taking the food away and the anxiety there won’t be any left for me, let’s be honest) They will leave with something for lunch or dinner the next day and get what they really wanted because the setup is buffet style. You can really have fun with this and enjoy it………….giving more as they walk out the door.

Now some people like to exercise to burn off the extra food that they typically don’t eat. If that is you, please do so and go for a brisk walk or 2. Honestly, it doesn’t matter which time of day you exercise, in fact, there’s been a lot of research on this over the past 6 months and it doesn’t matter when you exercise. If you like it in the morning, afternoon or evening, just do it and enjoy!

Tips:

  • Have a well macrobalanced breakfast and avoid snacking throughout the morning. There will be plenty when it’s meal time to eat.
  • Choose 3 of your favorites and make sure you have enough protein to balance out the carbohydrates
  • Do some exercising if you want to whenever you’d like during the day.
  • Remember that the carbohydrates to control are potatoes, rice, breads, desserts and alcohol. I would suggest, turkey, green beans, and potatoes – If you want the alcohol – nix the dessert……if you want the potatoes, then nix the alcohol or dessert. Pick one complex carbohydrate.
  • Take smaller bites – they big and small bites taste the same. The smaller bites will be better because you will eat less and have the same satisfaction.
  • The day after a holiday you’re usually dehydrated. You may think you’re hungry, but you’re dehydrated.  You should typically take in 8-14 glasses a day, but I would definitely go towards the 14 glasses when recovering from the holiday meal.
  • Exercise – run or walk 10 mins, then go lift some weights, then go bike for 10 mins, then go lift weights again or yoga – stretching is beneficial for activating the muscle metabolism.  This back and forth really aids in activating the muscles and keeps the heart rate working well.

I wish you all the best holiday season. Enjoy your time with your family and friends.

Peace and love,

Nikilette

thanksgiving-funny-178702

**some of the information is from Dr. Donald Layman

Work It Out!

OK, I go to the gym working out with my personal trainer 2x a week and yes, she kicks my bootie. I am not the type of person that is good at actually exercising on my own, unless I have the accountability. I struggle with ADHD, so I go all over the place if I don’t have a set schedule. I used to do some workouts with friends, but getting the coordination of time to workout down and the lack of dedication on their part to follow through just left me flat.

In June, I decided to go back to my old personal trainer. She knows me well and is excellent at what she does. I totally trust her. She is kind, but she knows how to push me to my limits and I love her for it. My body has changed in some ways and I am pleased that I am building up strength and muscle. I had surgery, so I had to build muscles differently, so the process is a little slower than most, but I am pleased with it.

I know if I didn’t have a personal trainer, it would be a lot more difficult for me to stay on task and workout on a regular basis, I am grateful to be able to workout with her.  However, why don’t I do it on my own? I know I have reasons/excuses for not, but why don’t I just push myself? This is something that is in my character and part of the ADHD……………but honestly, it’s a daily decision that I have to make to go workout. I have a gym membership that is right down the street a few miles from where I live, so why not go for it?

If you workout, how is that for you? What do you do to make it happen?  If you don’t workout, why not? What are the reasons/excuses you come up with?

I just confessed to mine and I wish I had more concentrated effort to do this on my own on the off days I don’t workout with my trainer.  Wishing isn’t going to make anything happen!  How many times do we wish this or that only to be disappointed because we don’t have it? That is fantasy land thinking there. The only way it’s going to happen is to Work It Out!

It’s time for me to stop making excuses and put it in my calendar like I do with my personal trainer and (in the words of Nike) Just Do It!

It’s mindset to go for it, do what I need to do, because I know I will be happier, feel better and look better in the end.  Not to mention the accomplishment of overcoming the issues in my life/character. Believing in myself and doing for myself…….loving myself to give the best to me.

Do you do that? Do you love yourself enough to get out of your own way? Remove that bodyguard that is trying to stop you from getting where you need to go.

The head game can get the best of us, will you let it get to you?

So, share with me your thoughts, insight and suggestions………….

Namaste!

me pumped up

workout and feel better, stronger and more determined that you can accomplish much!
Work It Out!

Turn that frown upside down :o)

Today I was feeling pretty discouraged about myself and how a couple of things in my life are going. I was feeling that my self-worth was low and out of whack with the rest of the people around me. Well, your sense of self-worth and its impact on fulfilling our desires is a great one. I have so much to offer the world and want to help other lead a happy, healthy and productive life. Don’t you want those things for yourself? Of course you do, that’s why you are here reading this blog! However, when things aren’t going the way we had hoped they would go, discouragement can creep in and that’s when it’s time to take action and nip it in the bud before it gets deeper and rooted and leads to unhealthy behaviors like binging and self loathing.

So, I put on my big girl pants and decided to take the time to feel what I was feeling and realizing that it wasn’t a truth I was listening to, but a lie.  Your true self – your core consciousness, is divine. So, knowing what I know about the feelings………which I felt, I turned to look at myself honestly and see what “truth” is really me. I literally told myself that I am smart, loving, kind, caring, thoughtful, beautiful, powerful, important and a crown diamond! I manifested those things – Yes! I am those things and only you know your truth. Don’t listen to the self loathing lies of defeat and discouragement. It only leads to negativity and a feeling of being unfulfilled.

You are pure light, love, joy, and fulfillment. You deserve happiness and the fulfillment of your desires, because happiness and fulfillment are your essential nature. Just imagine that……do you see yourself this way? If not, please take the time to focus on these things and know you are here and special! You are important to the universe simply because you are here. You are needed, wanted and loved! If it weren’t for you, life wouldn’t be as happy, wonderful, exciting and moving in a forward progress.

Know and understand your worth. You attract what you feel within. I know that there are times that I have bad energies and thoughts like I did today, that’s why I kicked them to the curb fast. It’s so easy to turn to friends, family or social media for answers, but they reside from within because no one knows you better than yourself.

In today’s meditation, we will experience our inner selves and know our true worth. As our experience of our real self becomes stronger, so does our awareness that we are deserving of all that is good. You don’t have to do anything to be deserving – you already are deserving.

 

“Creativity requires the courage to let go of certainties.” ― Erich Fromm

**excerpts from Deepak Chopra

The Nature of Desire

Meditation is powerful. I spend time each day focusing on different things. Positive vibes, positive attitude and opening myself up to new and wonderful possibilities. That’s part of your health. It’s not just the body, but the mind and soul! #healthytransformationnation #healthy #motivation #transform#inspiration #loveyourself #focus #possibilities #meditation #meditate #guidance nature of desire

Mind, Body & Soul Health

 

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This is why I love what I am doing with my life. I used to feel this way constantly, but now things are different.

I want all of you to focus on loving yourself. Loving ourselves can be the hardest thing to do sometimes, especially when we feel unloved by those around us. However, we can’t rely on others to make us feel loved and have worth.

Remember, you are worth every ounce of energy and passion towards your health & wellness of mind, body and soul.

This passage spoke to me.

Please read this……….

Whenever we are engaged in body-hate, we are suffering, whether we recognize it or not. Instead of heaping on any more judgment, blame, or hatred, offer yourself compassion. Terrible thoughts may continue to swirl, but when you notice thoughts like, “I‘m hideous,” “I hate my thighs,” “I’m fat and disgusting,” or “I need to lose 10 pounds,” offer yourself some empathy. Tell yourself that you are lovable anyway. This simple process was the key to my recovery.
BY Jackie Dobrinska

#healthytransformationnation #healthy #motivation #transform #inspiration #loveyourself