All posts filed under: wellness

Supplements for Mental and Physical Health: Which Ones You Should Start Taking

Our bodies are complex vehicles, and the type and amount of fuel we put into them influences the way they run. The human body requires essential nutrients, some of which we get a lot of, some of which we don’t. Micronutrients (vitamins and minerals) are involved in pretty much every bodily function/process you have, but unfortunately, the typical American diet is pretty lacking in these nutrients. When one of these key players in your optimal mental and physical health is missing, it leaves a hole that cannot be filled with anything else. Some of the signs you may be micronutrient-deficient include sluggishness, fatigue, dizziness, poor immune system functioning, brittle bones, or fertility issues. To address the underlying cause of these symptoms, taking daily supplements can get you back on track towards feeling your best. Although I try not to pop a pill to solve everything, I am a fervent supporter of taking daily supplements. Keep reading for which supplements to take, as well as links to the highest quality and most cost-effective supplements on Amazon. …

5 Ways to Find Motivation to Exercise

We all love the high that comes from finishing a good workout. It makes us feel good, it’s good for us, blah blah blah. The trouble is, getting to the gym is often very, very difficult. Why is it that, after a day of sitting, continuing to sit feels so good?? As a former college athlete, I have been on both sides of this dilemma: at certain points in my life, I have been the person who effortlessly goes to the gym most days. More recently, I have also experienced the daily struggle of not having the motivation to get off the cozy couch. Below are some simple steps to bridge the gap. 1. Expand your idea of what a “work out” is. When a lot of us think of “exercise,” we have a mental picture of sweating on an elliptical, hating every minute of it. Exercise is anything that involves moving your body. Walking is a workout. Dancing is a workout. Spending 2 hours going on what my husband calls a “cleaning rampage” is …

Healthy + Cheap Pasta Dish: Sage + Butternut Squash Linguine

I am a lover of pasta, but so many of the delicious recipes have so. much. cheese. Don’t get me wrong, I am also a lover of cheese, buuuuut it usually gives me a stomach ache (worth it). I wanted to find a pasta dish that would be really healthy and equally simple/cheap to make. Many of the ones I found sounded dry and tasteless, so I made some improvements to make this savory, hearty (and dare I say fancy) dinner! Butternut squash is packed with Vitamin A, fiber, potassium, and magnesium, and it makes this dish taste amazing. Even better, almost all of the ingredients were things I always have on hand. If you’re looking for an easy, low fat, nutrient-packed pasta dish, give this one a try. It is also lactose-free and can easily be made vegetarian (substituting veg. broth for chicken broth). Great meatless main! Sage + Butternut Squash Linguine Cost for ingredients we did not already have on hand = <$10.00. Serves 6-8. Ingredients: 4 tbs of Extra Virgin Olive Oil …

Why I Don’t “Diet:” A Healthy Relationship with Food and Body

In 7th grade, a girl on my school bus asked me how she could lose weight. I was taken aback. I think I said something to the effect of, “Uuuhmmm I dunno… Sorry.” This is not a post about how to lose weight, but it’s what I wish I would have said to that 7th grade girl on the school bus. Since then, I hope she heard a message like this one. I don’t “diet.” This is because I believe that dieting tells us to stop listening to our body, to give it less than it is asking for, to label foods as ‘okay to eat’ and ‘not okay to eat,’ all with the goal of addressing “problem areas” of our appearance. Dieting assumes that the way my body looks right now is not enough: not enough to be beautiful, to be successful, to be healthy, and to be happy. I want confidence, happiness, and health as much as the next person. What I don’t want is for those things to be dependent on whether …

5 Minute Mindfulness: Leaves on a Stream Visualization

If you haven’t read my first post describing what mindfulness is, I suggest reading it before playing the recording below. Below is an audio clip I made of one of my favorite mindfulness visualization exercises called, “Leaves on a Stream.” This exercise is designed to help individuals who struggle with racing thoughts, negative self-talk, anxiety, etc. It helps us practice not giving weight or power to the thoughts we have, but rather act as a non-judgmental observer of these thoughts. This exercise involves a high amount of visualization, so if that’s not a strong-suit for you, it might not be as impactful. If that’s you, I will be posting other mindfulness audios that are a less visualization-heavy, so stay tuned. 🙂 Give it a try, and let me know what you think!

Understanding Your Insomnia and What to Do About It

My first experience of insomnia was in college, and it was terrible. When you can’t sleep, it feels like a loss of control. You feel betrayed by a body that won’t take what it badly needs. I had no idea that I could survive on so little sleep, and no idea how to make it better. That is, until I did some research, tried out what I found, and made progress in tackling my insomnia. The first and most important question to ask yourself about your insomnia is where it might be coming from. Keep reading for different possible causes, and what to do about it. Is it Related to Mental Health? If insomnia has recently flared up, ask yourself what else has changed during that time. Have you become more stressed? Has your mental health been suffering? Anxiety, depression, and a variety of other psychological concerns can contribute to difficulty sleeping at night. If this is something you’re wondering about, perhaps now is the time to seek out psychotherapy. Finding a licensed psychologist, mental …