How to Get Back on Track with Eating Habits!

When most people talk about a “diet,” what they’re really referring to is a change in their eating habits. A diet is a conscious choice to avoid some foods and focus on others. 

Diets try to provide a structure around this change in habits. Some focus on counting calories, while others implore you to eat specific types of food. But, at root, the psychology is the same – you’re abandoning your old eating patterns and trying to do something new. 

The problem is that it can be so easy to slip back into old habits. Life is hard, and at the end of a busy week, it’s all too easy to pick up the phone and order a pizza. We’ve all been there. 

If you’ve fallen off the diet wagon after a vacation or tough week, don’t despair. Here are some of the ways that you can get back on track. 

Don’t Blame Yourself


Many of us have made food into a barometer of our moral worth as human beings. We eat a donut, and we tell ourselves that we’ve done something bad and that we should feel guilty. Or we eat an apple and then pat ourselves on the back for doing something “good.” 

The problem with these labels is that they aren’t true and can be counterproductive. If you eat a bag of chips and then label it as “bad,” you end up feeling guilty about something that has no moral content. 

The healthiest approach to diets is to accept that you’re a fallible human who is going to deviate from perfection from time to time. That’s normal. What’s not normal is sticking to a Spartan diet no matter what the circumstances of your life, starving yourself if you have to. 

Learn Your Diet Inside Out

Behind every diet, there’s usually a rationale. It’s a good idea, therefore, to learn your diet and why the original authors decided to create it. Getting the keto diet explained, for instance, lets you understand who it’s for and who can benefit. 


The problem with many so-called diets out there is that they are trying to achieve different things. Some diets are all about making quick changes to your appearance or dropping twenty pounds in a month so that you can fit into your wedding dress. Others are all about long-term lifestyle change: they’re not actually diets at all, but different patterns of eating you’ll adopt forever. You might not need to get back on track, therefore, if the goal of the diet diverges from your goals. 

Always Consider The Big Picture

When it comes to health and longevity, it’s the big picture that matters most. It’s what you eat day in, day out that counts. Eating a slice of pizza at the weekend or snacking on chips on a Wednesday lunchtime isn’t going to have severe ramifications for your long-term well-being. When on a diet, always look at the big picture and don’t sweat the small stuff. If you eat right 80 percent of the time, then you can afford to be naughty for 20 percent. 

How To Get Better At Co-Parenting

We are all human at the end of the day, and sadly, we do have the ability to fall out of love or for our feelings to change towards our current partner. When a child is born into a relationship, splitting up can often be difficult, and it can be hard to manage co-parenting. However, there’s some guidance that can be given in order to get better at co-parenting and for you to continue to give your children the best childhood and adult life, ever.

Image Source

Know That There Will Be Tough Days

When you’re separated from your partner, things change. You may meet someone new, or your partner could find someone too. Daily routines will have to adapt and change, and that can cause a lot of stress and miscommunication as you learn a new way of living. So it is important to recognize that there’s going to be some tough days ahead. Whether you’ve come fresh out of the relationship or it’s been several years down the line. There will always be disagreements and heated conversations, just like any family relationship. It takes time to adjust and even when you’re adjusted, it can be a hard balance to keep everything going.

Be Respectful Of Your Partner

The end of every relationship is different, and you’re lucky if you’ve managed to separate on good terms. However, no matter what the situation is, you should always have respect for your partner. The reason why this is so important is that your children witness first hand, how you behave around their other parent. And if you’re treating your partner with distaste or cruelty, then they will either make a judgment on you depending on their age or they’ll see that as normal behavior. What if they carried that into their adult life and treated others the same way? Respect the mother or father’s rights of your children, and that will be a step forward in the right direction for certain.

If you can’t get on with your partner, then keep your exchanges short and sweet and avoid shouting or getting aggressive in front of your children. They will see, hear and remember everything that happens, especially from an early age.

Be Open And Flexible With Schedules

Remember in relationships that there’s always going to be a degree of compromise. So when it comes to schedules, whether that’s school runs or who’s with who on weeknights and weekends, be open and be flexible. No one really likes the situation of having two separate homes, but that’s part and parcel of co-parenting. With you both having that flexibility, you make it easier on yourselves, and it gives your partner the opportunity to still have a life away from the children too. That’s not a bad thing at all because it means that you and your ex-partner can lead your own lives and focus on yourselves too when it’s possible.

Co-parenting is no easy feat, but the more you work together for your children, the easier it will become over time. Are you in a co-parenting relationship? What advice would you give to others?

The Best Tip for Setting Boundaries As a Christian

The Best Tip for Setting Boundaries As a Christian

Do you struggle with setting boundaries?

As a Christian, I struggled with this too. We are supposed to be giving, kind, and forgiving, but what happens when that’s at the expense of your mental health, safety, and family?

God is okay with us having boundaries. He has them. He doesn’t allow evil into his home, so why should you? Setting boundaries and standing up for yourself is vital. And you can do this even as a Christian.

Ask yourself: “what is my motivation?”

Ask this before speaking up for yourself and this will keep you in line and in integrity to both you and your faith.

I can HELP you set boundaries to protect your energy and do it in a way that feels good and in integrity with who you are.
I’ve helped my clients gain the confidence to stand up for themselves without feeling gross & hateful!
I’m taking 5 new women in my private coaching practice. Once these spots fill up, they won’t be available again for 6 months, and then prices will be DOUBLED!
This link is for the private coaching application!

4 healthy reasons to love gardening

Thinking About The Future Of Your Child’s Health

white eye testing machine

(Image Source)

It’s not always easy to think about the future when you have a little one distracting you all the time. With most of your time occupied with keeping them under control and entertained, spending time thinking about their health can often be a difficult thing to do, despite the importance of this area. To help you out with this, this post will be exploring your children’s health, giving you the chance to learn about some ways to keep them in good shape for adult life. You can make their future a lot more comfortable with just a little bit of work.

Making Routines

Humans are creatures of habit, but you still have to build the right habits if you want to take proper advantage of this. Brushing teeth every morning and evening, getting enough sleep, and regularly drinking water are all excellent habits to get your kids into. When you want to build a routine with a child, it’s always worth giving them some incentives along the way. Brushing teeth, for example, could be rewarded with some time playing games, as this will help to push them to start carrying out their health chores independently.

Encouraging Active Play

It’s easy to let technology handle a large part of parenting and play, nowadays, though this can often result in health problems like obesity. When a child is developing, they need to spend time exercising, as this will help to build them into a fit and strong adult. Getting them to play outside will be a big part of this, though you should also make an effort to inspire them. This can be done through a myriad of methods, with most people relying on sports to help their children to stay fit and active.

Having Checkups

One of the key aspects of a child’s development will be the time they spend with various medical professionals. It’s important that they have the chance to see people like this on a regular basis, with companies like making it easy for you to manage this side of life. Without this, your kids could have conditions form without anyone noticing, and this could have a dramatic impact on their future health.

Maintaining Good Diets

Maintaining a good diet is difficult enough as an adult, but your children will have different needs, and this can make the process a lot more complicated. You need to make sure that you’re giving them food which will help with their development. This makes sweets, junk food, and other tempting snacks bad to have on a regular basis, and will make it critical that you spend some time researching the food your little ones should be eating.

The Future of Your Child’s Health

With all of this in mind, you should be feeling ready to take on the challenge of improving your child’s health of the future. A lot of parents struggle to find the time for this, despite the critical nature of the work you’ll have to do. Of course, though, it shouldn’t take long for you to be able to change this.


As my parents reach retirement age, I grow more and more worried about their health. The last thing I would want is to have them be tied to medication for the rest of their life instead of enjoying their golden years. This fear has led me to seek a far safer alternative to maintain and improve their health. One option was CBD, and here are some of the benefits I found.


1. Pain Relief


Cannabis has been known for a long time to be excellent for pain relief. Many studies pointed out that cannabis and CBD, in particular, is great at relieving pain from arthritis and nerve pain. Online dispensaries offer a range of CBD-infused products like salves and lotions that can ease a lot of pain that older people suffer from.


2. Stronger Bone


The older you get, the more brittle your bones become. The number one injury that older people suffer from is sustaining fractures, which then lead to more serious health problems. It doesn’t help that many of the maintenance meds that they are prescribed with affect bone density. A study suggested that cannabis may help with bone formation and protect it from age-related bone loss.


3. Relaxation


A lot of cannabis users consume it for the relaxing feeling they experience. A particular compound in cannabis, CBD, is one factor that induces the feeling of calmness in people. Older people who tend to suffer from a lot of anxiety and stress about getting old may benefit from the relaxing effect of CBD.


4. Glaucoma


Glaucoma is an eye disease commonly associated with old age. This happens when the pressure in the fluid of the eye increases, thus damaging the retina. Glaucoma is the major culprit why older people lose their vision. Glaucoma is also the most cited reason why people take medical marijuana. Cannabis has been shown to reduce the intraocular pressure that leads to glaucoma.


5. Insomnia


My father suffers from insomnia ever since he hit 50. Whether it is a sign that his body is changing or there are a lot of things on his mind, we don’t know. He refuses to take sleeping pills, claiming that he wakes up groggy and without energy in the morning. It turns out that CBD may offer a solution. As a relaxant, it helps induce the feeling of sleepiness to people who have insomnia. That said, sleeping comes easy and natural with no after-effects.


6. Appetite


The consumption of cannabis has a side effect of increased hunger. Many call this the munchies. The older you get, the more you lose your appetite. There are many contributing factors, but it usually leads to malnutrition in many older people despite the availability of food. Cannabis, by its very nature, may resolve this problem.


7. Dementia


The research is still being done. However, new findings have suggested that cannabis, and CBD in particular, may help prevent the onset of dementia and Alzheimer’s disease in older adults. Further scientific studies are still needed to prove this, but there is a lot of potential for this to be true.


8. Prescription Drugs


Older people are the number one age group that consumes the most prescription medication. But many of these medications have severe adverse effects. It can lead to organ failure, tissue damage, and even drug addiction. Cannabis has been proven to be safe and a better alternative to all these drugs that big pharmaceutical companies manufacture.



Author Bio:


Sarah Brooks is a passionate blogger who loves to write about innovative ideas on promoting mental and physical health. She currently works with GreenSociety, the leading online wholesale dispensary canada, which aims to help buy weed online.

Are You a Helicopter Parent?

3 Simple Ways You Can look After Yourself As A Busy Mom

Even if you are putting yourself outside of your comfort zone to put yourself first for once. As a busy mom, it’s important to make sure you take some time to look after yourself and keep yourself mentally and physically well. There is no reason why you can’t feel nice, look good, be healthy, enjoy your life all while juggling your career and family. You just need to learn to balance. 

Quick Simple Ways To Improve Your Health

Below are some of the ways that you can look after yourself as a busy mom: 

Get Yourself Moving 

Whether you are looking to change your already existing routine or create a more regular one to include more exercise you should consider looking at exercises that are going to keep you motivated and try to mix it up once in a while. It’s very easy to slip out of routine with exercise when you have a family but by including it in everyday life by doing things like including the kids on your hike or swim, and doing different exercises each weekend will help to keep you on track.

This will lead to you feeling good and maintaining a healthy lifestyle. If you struggle to find the time for exercise it’s handy have a few weights and a go-to exercise video to get involved with. 

Feed Your Body Right 

It’s no secret that good food fuels your body and leads to great energy levels, so make sure you eat and drink what’s right for you. It’s natural to put your kids first and forget about yourself and it’s very easy to feed them well and then find yourself picking at junk. You need to remember that it’s important to nourish yourself with good foods and set a good example for later in life, your children will soon pick up that mommy eats differently to them if you don’t make good choices. This doesn’t mean that you can’t treat yourself to an evening glass of troublemaker red blend every once in a while though, you just need to make sure you stock up on healthy foods that are easy to prepare. 

Make Sure You Get Enough Sleep

No, we’re not trying to be funny with this. Sleep is important and it’s commonly known that busy moms would rather ‘get it done’ while the kids are sleeping it’s really important that they get also get enough sleep. Seven to eight hours is recommended for an adult so you should really try to aim for this each night. Sleeping less than 6 hours consecutively can lead to increased appetites, depression and anxiety. Try to set yourself up with a regular bedtime routine to help you to sleep in a timely manner. Have a bath before bed, read a book, switch off any technology. It’s also a good idea to try and go to bed an hour before you want to sleep, and yes this means allowing yourself eight to nine hours of time for sleep each night. 

How Do You Care for Yourself as a Busy Mom?

Do you have any other ways of looking after yourself as a busy mom? Please share them in the comments section below. 

Are you in need of an accountability partner to make sure that you’re caring for yourself in life and/or business? A coach can do that for you! If you’re interested in working with me to empower yourself and your business, fill out this quick application!

3 healthy travel destinations that are perfect for a detox

Essential Tips for Healthy Travel

Passport – renewed; tickets – booked; guide books – ready!

We make all kinds of practical preparations ahead of our holidays, don’t we? But how many of those include getting our bodies ready?  

Travel can be a big drain on your health if you’re not careful – so it’s important to take the necessary precautions.


Before you go:

Boost your Immune System

Your immune system is the foundation of good health – so make sure it’s in tip top shape before you set off.  Try to eat well in the run up to your holiday – and include lots of fresh fruit and vegetables. Dark leafy greens like kale and brightly colored fruits are particularly helpful.  And remember to take small, healthy snacks with you when you go.

Check if You Need any Vaccinations

Depending on where you’re travelling to, you might need vaccinations – so make sure you’ve checked.  If concerns about pain put you off – don’t let them – perhaps using a numbing cream could be the solution.

You can find lots of useful information online about which vaccinations might be appropriate for your holiday destination.  So do your homework. And your doctor, physician or pharmacist will also be able to advise you.


Buy the Right Sunscreen

We can’t emphasise enough the importance of taking – and using sunscreen – particularly if you’re visiting warmer climes.  Make sure you choose a cream with at the very least a factor 15 (30 is preferable, particularly for children). Look for good UVA ratings – and apply it really regularly while you’re away.

While You Travel:

Get Plenty of Sleep

Sleep is essential to our health and wellbeing and research has revealed that it’s crucial for our immune system.  Put simply, you’re more likely to catch a virus without it – and to shake one off if you do get sick.  So getting proper sleep is very important before and during your journey. 

Consider packing a travel pillow and earplugs or noise-canceling headphones to help you sleep more soundly too.

Stay Hydrated

When you travel by air, the lack of humidity in the cabin air can lead to dehydration – and dry out mucous membranes.  This can make you more susceptible to germs – so remember to keep as hydrated as possible.  Water is the best option – obviously – so consider taking a bottle with you and refill whenever possible. Potassium-rich foods like bananas are also great options to help keep you hydrated.

Stay Active

That might not sound straightforward while you’re travelling but it is possible – and, of course, crucial. Because it’s another really effective way to stave off unwanted infections – and boost your energy. 

So make time in your travel schedule to do something that gets your body moving – even if it’s just a quick stretch.  And when you arrive don’t neglect this either – check out the hotel gym and go for a walk or run to explore your new surroundings.


Wash Your Hands Regularly

It’s surprising how many people forget the importance of regular hand washing – and how it helps maintain health.

This is even more important when you travel – as you come into contact with surfaces that many other people have touched. Using handrails, touching counters and opening doors are all things we do without much thought. 

Health professionals recommend carrying out the following steps to make sure your hand washing is effective:

  1. Wet your hands with water.

  1. Apply enough soap to cover your hands.

  1. Rub hands palm to palm.

  1. Rub the back of your left hand with your right palm with interlaced fingers. Repeat with the other hand.

  1. Rub your palms together with fingers interlaced.

  1. Rub the backs of your fingers against your palms with fingers interlocked.

  1. Clasp your left thumb with your right hand and rub in rotation. Repeat with your left hand and right thumb.

  1. Rub the tips of your fingers in the other palm in a circular motion, going backwards and forwards. 

  1. Repeat with the other hand.

  1. Rinse hands with water.

  1. Dry thoroughly, ideally with a disposable towel.

  1. Use the disposable towel to turn off the tap.

If you can’t get access water to wash your hands fully while you’re in transit – try using an alcohol based sanitiser.  And remember to keep applying it frequently, to make sure you’re properly protected. 


Healthy Travel

Just a little common sense and a tiny bit of preparation can help you stay fit and well while you travel. And then you’ll be sure to arrive at your destination – and home – relaxed healthy and happy.

5 Reasons to Stop Giving 110% Now!

You’re sitting at your desk, holding in one hand a cup of coffee and in the other your smartphone. You’re expecting a phone call from a client any moment now. In front of you, your laptop pings abruptly. You’ve received an email from your boss, wishing your good look with your client and telling you that you should be ready to give 110% to make the project happen. In a few seconds, your stress levels, which were already elevated, seem to skyrocket to new heights. 


If it doesn’t sound familiar, maybe you’re more of a 110% party goer. You’re the kind of person who works hard but who has deliberately chosen to party even harder – within reason, of course.


There’s no real party if you don’t watch the sunrise before going to bed! And you make it your duty to push yourself and explore new boundaries each time your party. In your opinion, if you remember the evening, then it wasn’t a very good party. 


Which of these two scenarios sound more like you? Most people are somewhere in between; they go the extra mile both for work and fun. But there’s something important about giving 110% all the time: It’s not sustainable in the long term. You need to stop working and partying hard. 


Because It Does’t Exist

It’s impossible to trace back where the saying ‘giving 110%’ comes back. But one thing is for sure; it wasn’t invented by a mathematician. There is no such thing as 110%. 100% is all you can give at any time.

Ask yourself one simple question: Where does the extra 10% come from? Next time your boss or a friend asks you to overperform, take the time to measure the meaning of their words. Ultimately, they’re not only asking you to bring all you’ve got to the project. They also want you to bring more than what is humanly possible. 


Because it’s Unhealthy 

Let’s assume that ‘giving 110%’ is another way of asking you to invest more time and effort into making something happen, whether it’s a disco night or an urgent project with a client. The only way to reach the impossible 110% is to reshape your schedule to give your new assignment priority.


In other words, that’s how an 8-hour day turns into a 12, 14, or even 16-hour day. Giving 110% goes strongly against the rules for a healthy life by disturbing your habits and routine. It occupies your time, meaning that you can’t relax, focus on your personal goals, or stay in touch with the people who love.


You don’t have the time nor the desire to make healthy food choices, as stress tends to increases food cravings. In other words, you pay the cost of 110% with your health. 


Because it’s Not Sensible 

What could be wrong about giving 110% to your party nights? Just because it isn’t work-related doesn’t mean you shouldn’t be sensible about having fun. Indeed, there are substantial consequences to the decisions you make, including your party choices.


The usual spectrum of party vices includes alcohol and late nights, which in moderation can be enjoyable. In excess, however, they can affect your sleeping pattern, your health, and your mood. What is the point of partying if it’s going to make you feel horrible in the morning?


There’s nothing wrong with having fun, but it doesn’t need to break either your health or the bank – nobody wants to wake up the next day to an empty wallet and a series of expensive bar bills. 


Because it’s a Waste of Energy

Maximizing your productivity is all about making the most of every minute of the day according to business blogs. They forget one crucial detail: People are not machines. We get tired and burned out. You can’t stay focused all the time.


In fact, according to research, not only giving 110% is impossible, but giving 100% is an aberration too when it comes to mental energy. Indeed, you can’t achieve results with the extra desk time. You need to apply the 80-20 rule to recharge your batteries, 80% of your performance comes from 20% of your input. 


Because it’s an Unfair Expectation

Lastly, expecting someone to go the extra mile in unfair, regardless of whether you’re discussing work or fun. More often than not, meeting your objectives is not about moving mountains, but about understanding which details make a difference.


Real success is in getting the little things right. Additionally, trying to meet unachievable standards is only going to end in disappointment. 


You Shouldn’t Give 110%


In everything you do, you need to put your needs and your health first. There is no need to give 110% when your mental and physical energy can’t sustain the pressure. It’s time to break free from the hard-working and hard-playing cliché to focus on smart workers and sensible players once and for all. 


Is there somewhere in your life where you need to slow down? What can you do to back off a bit?


Macy’s Black Friday In July Sale

Do you love a great sale? Obviously, this is a rhetorical question. You don’t have to wait until Black Friday in November to snag some incredible deals. Macy’s is at it again and offering up some awesome deals with Macy’s Black Friday in July sale.

Macy’s Is at It Again!

It’s no surprise that Macy’s offers great deals and sales. They’re offering great savings on lots of items during their Black Friday in July sale.


During this sale, you can get an extra 25% Off All Orders at Macy’s.

  • Coupon Code: JULY
  • Sale Dates: 7/8/19 – 7/14/19
  • Restrictions may apply.

My Favorite Things

Of course, I had to share some of my favorites at Macy’s right now.

You know I love athletic wear and these leggings are freakin’ adorable and less than $30.

And I’m obsessed with pretty dishes. Who wouldn’t want to sit down at dinner with these beautiful dishes or drink your morning coffee?

Bonus Win: If you place your order today, you can get free shipping too! (ends at 11:59 pm 7/9/19)

Win a Macy’s Gift Card!

The deals don’t stop there. You can also enter to win a Macy’s gift card! Enter that giveaway here. (Giveaway ends July 14, 2019) They’re giving away $2000 in gift cards.

Win a Macy's gift card!

What’s In Your Order?

I want to know, what will you be ordering today or putting on your wish list? If you win one of the Macy’s Black Friday in July Sale gift cards, what will you spend it on? I’m thinking it could go towards one of these beds….Sweet dreams for sure!

This post is sponsored by

Self Love Is More Than a Massage

Self love is sooo many things! It can be a quiet walk, a kick ass workout, a nap, a massage, saying no, saying yes, setting boundaries, etc.

How are you practicing self love today?

I’m getting some cleaning done (because a clean house makes me happy), meditating, working out, and then unplugging to be with my sweet family tonight.

After an interesting first week of July, I sat down (after a lot of tears and telling my husband that I’m quitting my mission) and I asked myself “what do you need right now?”

The answer was loud and clear: MORE LOVE.

I need to show myself more love. 

I also ask myself: “how is all of this happening for you (not to you)?”

The answer was “it’s happening to show me that I NEED to be taking better care of myself”.

This week, I’m taking the week of from my business. The only things business related will be client calls and a blog post.

The rest of the time will be devoted to recharging, being more present, and filling my cup.

When you’re having a bad day or a bad week, I encourage you to take a step back and ask yourself 3 questions:

1) How is this happening for you? 
2) What do you NEED right NOW?
3) What action will you take?

Do you incorporate enough self love into your life? If not, what is stopping you?