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Self-Care Challenge

Self-Care Challenge

Even though, we are 8 days in the month, it’s never too late to take action on your health….

Self care can be difficult to get into the habit of doing for ourselves. It is a sad truth. We would rather tackle a laundry list of items for our households, work, and family before we even begin thinking about taking time for ourselves.

What is the deal with that?

It takes more than one special moment or one day to cultivate the real love within you that you may have been neglecting from yourself. This is why I created this 30-day self care challenge. If you are like me then perhaps you need to challenge yourself in order to commit. Don’t worry this will be easier than it sounds and all items in this self-care challenge are designed to help you connect fully with yourself and fill you up with love and happiness.

I wanted to provide different self care choices… So that you will stick with it because you found something that you’ve been wanting to do, but never had the push or time to do it. Now is the time!

So are you ready to begin the best 30-day challenge you will ever do for yourself? Good! Let’s do this!

There is no particular order to this challenge. Do one thing a day and let me know how you do in the comments.

LHM Coach Facebook Page

http://scaleitsimple.com/2017/08/07/30-day-self-care-challenge/

Handling Stress without putting on weight

Recent studies indicate that eating food is an easy way to suppress chronic stress and depression. Unfortunately, eating food to alleviate stress may lead to weight gain and health issues in the long-run. As long as you keep your stress eating under control, it may not affect your body as much. But, if external events such as a big change in your life cause you to experience chronic stress, your formerly benign stress-relief eating strategy could cost you your self-image, your shape, and even your health.

This Is How You Handle Stress Without Putting on Weight:

If you have experienced several big traumas or a series of small traumas, especially during childhood, your brain may have learned to overreact. If that is the case, the smallest perceived threat can produce an intense stress response.

The human brain has not evolved to handle modern society’s sources of stress. It knows survival instincts and the flight or fight response but has forgotten how to release it.

Before I started healing past traumas, I was in freeze mode most of the time. I would numb myself and feel nothing or I would feel extremely intense levels of stress despite the lack of major external stimuli. If you’re experiencing similar erratic surges of stress, I strongly advise you to contact a matrix reimprinting practitioner like myself and use all the techniques I’m going to mention below.

If your stress levels range from medium to low but with a few peaks during the day, you should be able to manage stress eating on your own with just this advice

Here are the simple strategies you can use.

Exercise 30 to 60 minutes three times a week:
Do some cardio-training, something that will make you sweat and move your body quickly. I like to jump on a rebounder or perform some fast-paced exercise. Your goal here should only be to enjoy yourself and relieve stress. Please make sure you’re fully present to what you’re doing and that you’re focusing on every movement you’re making. This will give you faster results and train your brain to concentrate on what it’s doing. This will be most helpful if you tend to have obsessive thoughts.

If you can’t exercise that often, try to practice brisk walking, use the stairs, and do 10-minute workouts daily instead.

Stop eating sugar:
Sugar will increase your anxiety levels by creating highs and lows. I have written a very thorough article on the subject. Read it at How to Stop Eating Sugar

Stop eating or drinking stress-triggering foods and beverages:
The first things that come to mind are coffee, tea, chocolate, colas, and other high-caffeine drinks. You can still use very dark chocolate to stop your cravings—if you’re not addicted to it, of course. I stopped drinking coffee when I stopped smoking. I was convinced that they were helping me get through the day but now, when I look back years later, I know they were only making me a nervous wreck.

There are several easy ways to stop stress eating from ruining your shape. The most obvious one is to keep your stress under control. However, you can go much further than that and find new ways to respond to life’s challenges and keep your weight down.

 

LHM Coach Facebook Page

http://laurahoussain.com/how-to-stop-stress-eating/

Everything you need to know to ensure a good night’s sleep

Around 40% of American adults don’t get a full seven hours of sleep per night, according to a 2013 Gallup poll. An estimated 50 to 70 million adults in the United States have chronic sleeping disorders. And about 40% of adults in the United States report falling asleep by accident during the day at least once a month, according to the NIH.

Want some help with that?

 

https://www.buzzfeed.com/carolynkylstra/how-many-hours-of-sleep-should-you-get?utm_term=.um2xlO6eR#.ui4Ky4ZAj

 

Top 10 Vitamin D Foods

Vitamin D plays a role in calcium absorption into the bones.

A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets.

Some of the biggest vitamin D deficiency symptoms include:

  • Weakened immune system
  • Seasonal depression
  • Autoimmune disease
  • Cancer
  • Weak bones (osteopenia)
  • Skin issues eczema and psoriasis
  • Dementia

 

https://draxe.com/top-10-vitamin-d-rich-foods/

12 Important Vitamins for Weight Loss

How vitamins work?

Before we get to the vitamins you need to consume, let’s talk about how vitamins and minerals help you lose weight, and how they work.

Losing weight can become a real challenge if you do not have optimum levels of vitamins and minerals in your body.

You need to understand that your body needs specific and key nutrients that produce enzymes that break down fat and burn calories.

Deficiency in some of these vitamins, and you might find the scale is moving slower than you want.

A blood test can be a good way to check whether you have all the vitamins and minerals needed for weight loss.

But how vitamins help?

We talked about enzymes that our body produces.

The process of breaking down fat is a step by step process, and each step requires an active enzyme.

Think of it as a worker that makes things happen inside and outside cells.

In most cases, these enzymes are activated by a vitamin or a mineral.

If there is no vitamin to turn it on, the enzyme will not work.

The vitamins needed for the weight loss process are pantothenic acid, vitamin B3, vitamin C, and vitamin B2.

In addition, you need a healthy liver, because one of the primary roles of the liver is breaking down fat.

With low vitamin and minerals levels, your liver will not work properly.

Before we get to the important vitamins for weight loss, you need to understand that vitamins do not actually provide energy.

They assist our body in unlocking energy from stored energy sources, such as fat, for example.

 

https://healthyhomestead.com/vitamins-for-weight-loss/