LoveBites: 2 Easy Ways to Slow Down

“Sometimes you need to slow down to eventually go faster.” ~Robin Sharma

How do you slow down? What does that look like? When was the last time you actually did?

If it’s been a while, here are a couple of ways you can try to slow down today:

Start with the breath. Check in on your breathing. Is it shallow, quick, constricted, high in the chest? Sit comfortably. Try drawing the breath long and down into the bottom of your belly. Place your hand on your belly and breathe to expand from the bottom of the belly up. Drop your shoulders and exhale slowly, pulling the belly back to the spine as the breath pushes out, again from the bottom up. Repeat 7-8 times or for about a minute. Deep breathing helps tap into the nervous system and promote relaxation.

Check in on chewing. Do you tend to inhale food, rush through to do something else, chew-chew-swallow without really savouring or thinking about the food? Take a bite. Count how many times you can keep chewing before the instinct to swallow actually kicks in. For many that’s about 30 times. With your next bite chew that many times and enjoy the flavours in the food. Set down the fork between bites and even close your eyes for a moment. Chewing slowly and thoroughly helps activate digestion from the mouth down and promotes feeling full.

Even if you can slow nothing else down today, checking on breathing and chewing at least at meal times can still make a big difference in stress and energy levels throughout the day, which can translate to better moods and fewer cravings as the day goes on.

Give it a try!

LoveBites: Try Approving of Yourself

“You’ve been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” ~Louise Hay

Not sure where to start? Try remembering the best compliments you’ve ever received. Visualize what it was like when it was said to you.

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Now, if you downplayed or rejected it (“it was nothing” or “no I don’t” or “you’re just saying that”) at the time, or said anything along the lines of “thanks, BUT”… change the script. Imagine genuinely thanking that person for that compliment without taking anything away from it (“thanks, it was/I do/I am!”).

Now look yourself in the eye and repeat that compliment back to yourself.

Now imagine actively thinking that way about yourself, without waiting for someone else to tell you. “This outfit looks great on me. My eyes are stunning. I’m getting so strong. I rocked that. I have so many great ideas.”

You’ve got this!

LoveBites: I am the Storm

“I AM THE STORM.”

It’s so easy to get washed away within a vortex of doubt, anxiety, self-sabotage, worry that things just aren’t good enough. Looks, health, career, relationships – anything that feels like it’s bearing down on you, maybe even tearing you apart.

Change the perspective. Be the storm. Tear that shit up yourself. Get it done.

What does that look like in real terms?

Get your goal planner out. Write it down. Block out distractions and detractors. Show up even when you think you’re not feeling it. Strike one task down out of your path at a time, then bring on the next.

When you feel burnt out under your own fire take breaks without apology. Hydrate and get back to real food. Get some love from your friends, your partner, your pets. Stretch. Breathe. REVISE. Write some more.

Then get back on it.

You’ve got this.

LoveBites: Take Care of Yourself!

So often, I get wrapped up in taking care of other people, animals, projects… but not myself. “You can’t pour from an empty cup,” I say, but my own cup runs low. From time to time it helps to remind myself to refill! Here’s how you can refill your cup too: Continue reading “LoveBites: Take Care of Yourself!”

LoveBites: 3 Ways to Temper the Holiday Madness

Let’s get real. The holiday season is in full swing. We’re getting swept up in parties, gift-giving, family time, and of course potlucks and holiday feast mode.

Not to mention if you’re the one organizing and hosting and making the food and in charge of the holiday gift budget ON TOP of all that other everyday stuff you still have to get done. <flailing both hands in the air>

So believe me, I understand if your needs have gotten bumped down a few notches in your priority list Continue reading “LoveBites: 3 Ways to Temper the Holiday Madness”

LoveBites: A Goal is Something to Aim At

Setting a goal gives you something to strive for. It encourages you to move forward and do the work to even approach the vicinity of achieving it.

20180227_103614_0001Sure, it may not turn out the way you thought or hoped – but imagine the gains you might make in the process.

Consider a goal like “lose weight”. We all approach it differently, and our results will speak to that. If your intention in “losing weight” is simply to “get thin” or “lose my belly”, you may be disappointed if you don’t achieve exactly that.

BUT what did you gain in the process? Example: physical strength and endurance – maybe you don’t have slender ballerina limbs like you thought you would, but your arms and legs are now thick with firm rockin muscle that make it easier to dance all night at your best friend’s wedding or go on that awesome hiking adventure with your partner, you can breathe more easily after running to catch a bus, your stress level comes way down, and your medical blood work shows lower risk factors for CVD, diabetes, etc.

If you don’t reach your exact goal, reframe and celebrate what you’ve gained.

Need someone to help you set those goals and reframe? Hit me up.

LoveBites: Eat Yo Veggies

Your friendly reminder to not rule out fresh-prepared and frozen fruit & veg. They are amazing time-savers in the kitchen, especially if you find yourself frequently slammed with fatigue, cramps, sadness, or other PMS symptoms you have to deal with, on top of needing something to eat, on top of worrying if that something is even healthy. If you’re going to eat for convenience, this is still a step in the right direction.

Remember when you can get your butt to the store to read labels – make sure there’s nothing funky added like sugar, salt, colour, etc.

I’ve professed my love for ready-to-eat beet spirals lately, and I use frozen fruit (I love the PC Organics power fruit berry blend, and mango chunks) in my smoothies all the time. I’m also a fan of frozen broccoli And butternut squash chunks, and use fresh salad greens mixes to eat as salad as well as to throw into pasta sauce, curry, soup, and of course smoothies. And while they’re not just simple veggies, I like to grab a bag or 2 of Ikea frozen veggie balls (sneaky veg!) when I’m there.

What are your go-to time-saver fruit & veg choices or tricks?

Keep the Stuffing from Leaving You Stuffed: Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing.

And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.

It is way too easy (and common) to indulge on those days.

But it doesn’t always stop there. Continue reading “Keep the Stuffing from Leaving You Stuffed: Three Ways to Avoid Overeating at Meals”