Are Your Perceptions Sabotaging Your Life?

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Approximately 80% of U.S women have battled with their body image at some point in their life.

Beginning as early as 6 years old, girls are influenced by social factors that can contribute to body dissatisfaction. Our society is obsessed with beauty and youth, and it drives people to chase after a form of perfection that doesn’t exist.

So why are we so overly concerned and unhappy with our bodies?

It has a LOT to do with what we see in the media 24/7, but I’ll tell you one thing, for some, it has nothing to do with weight at all. About 70% of healthy weighted women still want to be thinner or change their physical appearance in some way. As women, we are constantly playing the comparison game. When will we be enough as we are?

I believe what’s driving this is what we associate with society’s standards of beauty. “If I looked like that I’d be happier and more successful. I’d have more friends, deeper love, and more fun and excitement.” Changing our appearance seems like the answer to everything. But that is what I like to call “the grass is greener syndrome”.

It becomes dangerous when our perceptions become our reality. Our mind starts to believe that present day life isn’t enough. And so it begins – the journey to a destination that can never be reached because we perceive things to be true when they aren’t. Beauty and other external factors don’t create happiness; our mindset does. We have to look inward and love and appreciate who we are and what we have right now in this moment. Without that ability to love unconditionally, we will never find satisfaction because our mind will always believe there’s room for improvement.

People come in all different shapes and sizes. As a society, we tend to define a “healthy body” in ways that don’t translate to all women. We all have different bone structures, muscle compositions, and our fat distribution varies, but if you eat mindfully and move your body regularly, chances are, you are at a natural and healthy body weight for you.

Aim for eating whole, unprocessed foods 80-90% of the time, and leave room for spontaneity, fun, and relaxation the other 10-20%. That 10-20% of wiggle room in your lifestyle is crucial to your emotional health. “Eating clean” all the time and worrying about food in relation to your body image can limit your social interactions and deprive you of important social and emotional needs. Don’t allow body pressures to get in the way of your joy, social experiences, and relationships. Let yourself live free of anyone else’s standards, and celebrate the body that only you have.

If your weight loss is associated with better health, more energy, a longer lifespan, and a better quality of life, absolutely make the lifestyle changes necessary to feel your best. But, do it for you, and know when enough is enough. Set a realistic goal and enjoy the ride to get there. And, do me a favor. Start loving your body now, not later.

If you are in a healthy weight range for your height, age, and gender, but are still trying to lose weight or change your body in some way, try to figure out what the underlying forces are. Are you attaching ideals to body image that don’t truly exist?

  • What motivates you to lose weight?
  • What will you gain from your body changes?
  • How will you feel when you get to your target weight/shape?
  • How will the quality of your life change?
  • Will your relationships change?
  • How are your current relationships?
  • What will remain the same?
  • Are you holding on to a body stigma from the past?
  • Do you love yourself today? Why/why not?

Consider these questions. Answering these honestly may lead you to realize that what you’re missing in life isn’t associated with your body at all. Perhaps all you really need is a good hug from someone you love, a night out with friends to laugh and let loose, space to unleash trapped creativity, or a spiritual practice, such as meditation to give you mental clarity. It’s incredible what a little love and connection can do for your soul.

As I mentioned before, weight loss is recommended for some individuals for medical reasons, so always listen to the guidance of your doctor. My main message that I hope you will consider is to define your ideal body on your own terms, live in alignment with what brings you joy, and show yourself some love.

With Love & Gratitude,

Brittany 
Continue reading Are Your Perceptions Sabotaging Your Life?

5 Steps To Beautiful, Glowing Skin!

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For years, I struggled with breakouts. It made me self conscious, lowered my self esteem, and drove me CRAZY.

In my twenties, I thought there must be a wash, cream, or toner that can solve my problems. I tried many of the popular (and expensive!!) facial care systems on the market, used creams prescribed by my dermatologist, and even tried organic washes and lotions, but nothing worked. Each product I tried promised great results, so what was I doing wrong?

To my amazement, it had very little to do with what was being applied externally, and everything to do with what was going on internally. It just so happened that throughout my skin issues, I was also dealing with a lot of belly issues, including bloat, stomach upset, and constipation/diarrhea. When I began to discover the cause of my digestive troubles, my skin began to improve dramatically as well.

Skin is the largest organ of the body. If our lifestyle impacts all of the internal organs in our body, it makes complete sense that the largest organ would also be effected. You know when people are sick and you can see it in there face? Our skin is a looking glass into what is happening inside. It is important to take note of when things occur to pinpoint the cause and find a solution.

After years of trial and error with food, monitoring my lifestyle, and observing my moods, thoughts, and feelings, I finally came to understand the triggers that were causing my skin reactions. I hope my experience can save you a lot of time, money, and wasted energy.

And now…

The 5 Steps to Beautiful Skin

1. Eat nourishing foods for your body

Why do I say your body? Well, that’s because each one of us is unique and require different forms of nourishment. What is your diet like? It is highly processed, high in fat free/low fat products, overloaded with added gluten, sugar, and/or dairy? While everybody is different, there are certain items that seem to be linked to skin issues for the masses. In order to figure out what your personal triggers are, clean up your diet by getting rid of anything processed and artificial, begin eating mostly plant based (meaning eat more foods from the earth than anything else), and monitor high allergen foods. This may take time, but I promise it’ll be worth it.

2. Drink plenty of water

Drinking adequate water is crucial for our vital organs to function. Water flushes out the toxins from our bodies, cleans out dirt and bacteria, and can help us shine from the inside out. It also helps moisturize and replenish the skin cells with essential nutrients. By adding more water to your diet, you will experience whole-body changes and many positive side effects that go far beyond your face.

3. Manage your stress

We are all susceptible to levels of stress, and the impacts it has on our bodies is astounding. Stress produces the hormone cortisol, which can cause the body to produce more oil, cause inflammation and flare ups, and interfere with the bacteria in the gut. All of these factors can lead to acne symptoms. It is important to find ways to combat stress, such as meditation, deep breathing, developing a routine, and scheduling more time for fun in your life. Let’s stop stressing and start living!

4. Get more sleep

It’s not called beauty sleep for nothing! You know that morning glow you have when you wake from a long and restful night? That is the result of an increase in blood flow to the skin while you are sleeping. As we sleep, functions like breathing slows and blood pressure drops, so the blood supply can work to repair the muscles and tissues. When good sleep isn’t happening, the benefits of overnight renewal can’t occur. Most adults should aim for about 7-8 hours each night. I know this can be challenging (I’m definitely talking to you moms out there!), but more is better than perfect. Aim for more than you are currently getting, maybe by going to bed an hour earlier each night, and you will feel the difference.

5. Moisturize

While the natural functions of the body take care of the skin wonderfully, moisturizers are a great add-on. They help treat and prevent dry skin, and act as a barrier between the skin and the environment. So many toxins, dirt, and bacteria fly on to our skin every day and it helps to have an extra layer of protection. I use coconut oil to moisturize, and often add a drop of essential oil (such as frankincense or lavender) for increased benefits.

Well, there ya have it!

I hope you’ve found this list to be helpful, and I hope you implement these key factors of healthy, glowing skin into your daily life. If you do, I would love to hear from you in the comments!

Thanks for reading. Have a great day!

 

With Love & Gratitude,

Brittany

What’s a Health Coach?

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A few days ago I shared that I am a Holistic Health Coach. But, what is a health coach exactly? That’s a great question, so today I am here to explain.

Health coaches work with clients to support their individual health goals. As your health coach, I would assess your overall wellbeing and together we would address the areas of your health that require attention.

Health coaching is a growing field in the wellness community. Most people have heard of nutritionists and dietitians, but health coaches are different. Although my main focus is nutrition, health coaches also focus on non-food forms of nourishment, including your career, relationships, physical activity, and spirituality. These elements play a key role in our health and wellbeing. They can impact our stress, weight, mood, and energy levels.

If you are seeking more balance on and off your food plate, please visit my website and book a free consultation appointment. I look forward to our sessions together.

With Love & Gratitude,

Brittany

Finding Balance to Promote the Most Vitality

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I believe that life is meant to be a journey of growth and evolution for everyone who walks this earth. We are all students throughout the entire course of our lifetime, and even the greatest teachers are never done learning. We will never have all of the answers, but by seeking out truths within ourselves, and striving for balance in our lives, our time here in our physical bodies can be lived with the most vibrance possible.

I am currently a student at IIN (The Institute for Integrative Nutrition). I went back to school to become a health coach because deep in my soul I believe that helping others to achieve health and happiness is my calling. My passion and desire comes from wanting to achieve these things in my own life, and we teach what we’re meant to learn. Few people have a perfectly balanced life, but by being a guide to help others take a look at the big picture and uncover the origins of their symptoms, together we are getting closer to harmony.

At IIN, we are taught about The Circle of Life. This consists of 12 areas that effect your vitality. These areas include:

  1. joy
  2. spirituality
  3. creativity
  4. finances
  5. career
  6. education
  7. health
  8. physical activity
  9. home cooking
  10. home environment
  11. relationships
  12. social life

By looking closely at these aspects and rating them on a scale from unsatisfied to satisfied, you will be able to see where you need to focus a little more of your time and energy.

To live your best life, we must strive for balance within all of these areas, so I highly encourage everyone to check in with yourself often. It is important to make note of any symptoms you are currently feeling. After you’ve completed your scale, consider your symptoms and your areas of least satisfaction. Could they be related? Do you notice any patterns?

For example, a client of mine is often tired, has troubling focusing, has an irritable bowel, and frequent headaches. Looking at her circle of life diagram, I see she ranks joy, social life, relationships, and home environment the lowest. Is it possible that there is trouble within one or more of her relationships causing these symptoms? This exercise requires honesty with yourself. Listen to what your body is telling you. Sometimes we don’t notice our underlying causes until they’re written down and spelled out for us.

Once you’ve completed this exercise. take action on the areas that need to be addressed. Like anything, this will take time, dedication, and love for yourself. But remember, you are worth it. Love yourself first and everything else will fall into place.

Wishing you only love and happiness,

Brittany

The Greatest Gift You Can Give to Yourself

 

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I recently gave myself something that I desperately needed. Something I had been putting off for a while. With the encouragement and support of my husband, I gave myself the gift of time.

For me, this gift came in the form of a hiring a nanny. Our nanny provides me with some much needed weekday hours to myself, and enables my husband and me to get some time alone together as well.

I am a stay at home mom so wrapping my head around hiring a nanny seemed absolutely ludicrous at first. So many questions and judgements ran through my head at  – How much will this cost? Why do I deserve a nanny? Why can’t I manage this on my own? What will everyone think? Am I a bad mom? Will my kids be upset with me? But you know what? I put all of that aside. All of that noise in my head wasn’t reality. I have found that this decision has made me a better mom and a better person. I am more present, more patient, and softer with my children, and I know everyone will benefit from this choice in the end. The gift of time that I give to myself is ultimately the gift of more quality time for all of us when we are together. 

Before hiring our nanny I felt that my identity as an individual was long gone. I felt my only role was in the household – mom, caretaker, and wife. I absolutely love the role I play in my family, and I am extraordinarily grateful for it, but I need time for me.  I crave time to be creative, to learn, and to truly relax and recharge without distractions. Some of the things I do with my new found time are school work (I am studying Integrative Nutrition at IIN), podcasts, audiobooks, blog posts, quiet time to reflect, yoga, and the ability to get anything done that’s difficult to accomplish with two young children in tow.

These days we all wear many hats, and sometimes we have to remind ourselves to take those hats off. It’s so important to offer ourselves the time and space to take a deep breath, relax, and do things we love and things that simply make us feel good inside. If we don’t make our self care a priority, we will not have the opportunity to show up as our best selves. When we are run down, exhausted, or anxious, we (and the people around us) pay the price.

I think many of us have a tendency to view self care as selfish, but what is selfish about being kind to ourselves? There is a big difference between being self absorbed and having self love. Treat yourself like you would your child, your parents, or your best friend. Give yourself the advice you would offer them. Changing the vantage point will help remove all the judgements and fears getting in the way of taking care of yourself.

I wish we could all allow ourselves the gift of time. The world would be a much better place if we all took time to slow down, find our center, and focus on what really matters. For me, what really matters is my family. They deserve the best version of me possible, and each day I am taking steps toward that.

What will you do for yourself today?

Brittany

 

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Is Sleep Deprivation Effecting Your Ability to Thrive?

For most people today, life is very fast paced and overloaded. We have packed schedules, pressures to perform at work, pressures to perform at home, relationships to care for, and an overwhelming amount of information to process. How do we keep our heads from spinning off?

Society is moving at an unnatural rate, and to help manage this, we over consume in every possible way. We over consume food, drinks, alcohol, caffeine, artificial light, information, and life experiences. This may work in the short term, but if we constantly rely on outer sources to keep up going, we will eventually crash.

Lack of sleep has the potential to lead to weight gain, loss of mental clarity, depression, and an overall decline of general health. Many people are effected by sleep deprivation and aren’t even aware of it. Often times this is because what we interpret as “rest” really is not rest at all. Leisure activities, recreation, drinking, smoking, and watching television are not forms of true rest. We are in such a constant state of hyperarousal that our bodies and brains have forgotten how to do nothing. This hyperarousal has led to a dramatic incline in the use of sleep drugs, and millions of people suffering from insomnia, sleep apnea, and depression.

The best way to get better sleep is to be mindful of the choices you make throughout the day. You can limit your caffeine and sugar intake, eat a well balanced diet, exercise regularly, and avoid late night snacking. It’s also been shown that creating a peaceful environment does wonders to promote restful sleep. Some ideas are to paint your bedroom a calm color, diffuse soothing essential oils, replace your mattress, clean out clutter, remove electronics, reduce light with black out curtains or an eye mask. and reduce sound with a barrier under your door, such as a towel or white noise machine.

Another key factor in getting efficient rest is to decide on a regular bed time and stick to it. Having a bed time will reduce time spent doing things that can hinder sleep like binge watching tv, eating, or doing busy work, such as checking email and keeping active around the house. As bedtime approaches, try calm activities instead, like yoga, meditation, deep breathing, and, for some, reading works well too. These will all help relax your mind. Although there are people who claim they can function on 4-5 hours per night, 7-9 hours are highly recommended for optimal health and wellbeing. Knowing this, decide your bed time based on the time you have to wake up in the morning.

As you experiment with different methods of sleep and relaxation, I suggest you keep a journal of your results. Record the evening practices performed, the number of hours slept, the quality of sleep, your energy levels the next day, your overall mood, and any other information that may be relevant. Once you learn what works best for your body, you can align your habits to better suit your needs.

Getting on track to better sleep will take time and practice, but the positive effects will ripple across all areas of your life and you will love the results. Never underestimate the power of a good night sleep.

 

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Wishing you Health & Happiness!

Brittany