Compassion is often the forgotten sibling of optimism and gratitude. It’s time we open our hearts and welcome compassion to the family.  New research is showing that compassion reduces anxiety, depression, stress and may also boost immunity and longevity.  With all those positives, why not consider giving yourself a bit of compassion.  According to the pioneer of research on self-compassion, Kristin Neff, Ph.D,  “Being kind to yourself puts you in a happier, more pleasant mind-set, and that allows you to have better relationships with others.”  Let’s consider showing ourselves some compassion by doing one, some or all of the following:
 

• Talk to yourself the way you would talk to a friend. 

 

• Admit when things aren’t great.  Being honest about your feelings invites you to be kinder to yourself.

 

• Memorize a compassionate phrase.  Whenever you find yourself saying, “I’m horrible/stupid/a mess,” it can help to have a phrase at the ready.  Pick statements that really resonate with you.

 

• Practice guided meditation.

 

• Do things that you nurture you, make you stronger, and make you proud of who you are and how you live your life.

 

• Practice progress, NOT perfection

 

• Volunteer.

 
Self-compassion is a process.  Be patient and enjoy it, after all it could be the key to your happiness and well-being.
 

Hearts.  They are everywhere this month.  Chocolate, paper, silver, gold, cookie and of course conversation.  I challenge you during this month filled with hearts to give consideration to your one and only, oh so important heart.  You know, the one in your body, the one you depend on, the one you need to thrive, the one you might be taking for granted.  Every time you see one of those “other” hearts this month, take a moment and think about yours.  And when you do, consider one or all of the following heart promoting actions:
 
Eat. Many foods can help keep your heart at its best. Some help lower your blood pressure. Others keep your cholesterol in line. So consider adding any of these items to your shopping cart and plate:
 
Fish –Salmon is best, but if you are “salmoned” out, try tuna or trout
Nuts – Walnuts are ideal, followed by almonds, cashews or pistachios
Berries – Raspberries are the pick of the bunch, but strawberries, blueberries & blackberries are great alternatives
Beans – Chickpeas (can you say hummus?) and lentils
Dark Chocolate – need I say anything else, except keep it to a square or two per day
Avocado – It’s more than for guacamole, try it as a spread on toast or eat it right out of the shell with a quirt of lemon
 
Take a deep breath & relax.  True relaxation, the kind that relieves stress, calms tension in your body and in your mind and is more than zoning out in front of a TV can relax blood vessels and the heart, resulting in a lower blood pressure. 2Pick your plea

Sleep.  Getting enough quality sleep (6 or more hours) is critical to heart health.  To increase the amount you sleep, begin your getting ready for bed routine at least an hour before you want to be in bed so when it is bedtime you are ready and try going to bed 15 minutes earlier.
 
Move.  Find easy ways to add movement to your day. Take in the groceries one bag at a time, make snow angels or have a snowball battle, do squats with the laundry basket, take a walk with a friend, dance or skip through a parking lot.
 
Love. – Do more of what you love: sing, laugh, knit, read, write, run, bake, hug, play with your dog, 
 
 
To benefit your health this month, put some heart into it.  It’s the kind of love you need.

As we start 2016, many feel pressured to make resolutions.  Despite our good intentions, only 77% stick to their resolutions after one week and 60% have given up before the end of January.  That is not a very inspiring way to begin a new year! So, this year maybe try to incorporate some positive approaches to living the lifestyle you want, need and deserve.  Consider any or all of the following:

Food:

When eating or drinking anything, ask yourself is this adding to my well-being or taking away from it?  It’s a simple way to begin to fuel your body with healthy, nutritious, delicious and satisfying food.

Instead of thinking about restricting certain foods, reframe it and consider all the healthy, seasonal things you can add to your meals and snacks. 

Fitness:

Find activities that you enjoy.  If you don’t like to run, don’t force yourself to run….instead dance, kick-box, ride a bike, walk or simply play like a kid.

Find opportunities to move.  Sitting is the new smoking, so get up every 20 minutes and take a lap around the room you are in.  Enjoy your favorite TV shows, but get up and move for every commercial (and if you are binge watching, take a 5 minute movement break between episodes).

Fun:

Make your own fun.  Don’t wait for it to come to you.  For each of us, “fun” means something different.  But whatever fun is to you, make time to incorporate more of it into every day.

Try something new and it might just surprise you.  No limits here, be curious, bold, adventurous, brave and give ”it” a try.

Family:

Keep connected.  Go beyond e-mail or texting and call or send a card to a family member that you haven’t reached out to in awhile. 

Create new traditions. Keep it simple and see the joy spread.

Friends:

Say yes, only when you mean it.  Spend time together, because you want to, not because you feel you should.

Be inclusive.  Stretch your circle just a little bit and experience the energy of someone different.



In reality, we don’t need a new year to think about our lives and how we want to live or change them.  Every day, every meal, every interaction is your opportunity to make a positive impact on your life.  SO, go ahead and be fabulous, fit, funny, fearless, friendly, fulfilled so that you can live your life to the fullest.

 

Here we are again, at that time in the year when we are surrounded by the possibility to celebrate.  How will you spend your energy in the next few weeks? Whatever you invest in, enjoy it and take it all in., but don’t forget about you.  This year, we want to encourage you to add a special celebration.  Make a moment and celebrate yourself and your accomplishments from the past year.  Consider any of the following areas when contemplating what to celebrate:

Winter - What did you do to thrive? 

Did you try a new sport?  Did you get a great coat or hat that made you almost comfortable in the cold?  What new recipes did you try?  How did you connect with others?  How did you challenge yourself?

Spring - How did you enjoy the spring months? 

Did you take on new responsibilities? Volunteer for something you have passion for?  What type of movement, exercise or rest did you practice? Did you try something new? How did you manage stress, change and or adversity?

Summer - Was this a summer to remember?

Did you enjoy yourself?  What types of adventures did you take?  How often did you indulge in seasonal offerings? How did you spend time with friends and family? What moment stands out?

Fall - When did you feel fall had arrived?

How did you get organized?  Did you get outside more? What seasonal vegetables and fruits did you try?  Was being mindful a part of you or an afterthought? Did you stretch your comfort zone?


The questions are easy to ask, it’s the answers that might be difficult.  We encourage you to not put limits or expectations on what you should have done, but rather focus on what you have tried, done or become – it and you are worth celebrating!

When we think it’s going to rain, we grab an umbrella or a raincoat.  We prepare ourselves for what may come our way.  Why not do the same thing for your health and wellness?  Try one or any of the following to be prepared for your optimal wellness:

Time.  Give yourself some time every day to do something you enjoy.  Ten or fifteen minutes to read, meditate, listen (and possibly dance) to music or simply do nothing.  A quick time out for yourself will do wonders for your emotional energy, so make the time for yourself – you’re worth it!

Pack Snacks.  Always have a healthy snack option with you.  Think non-perishable items like a small bag of nuts, a protein bar or some nut butter and crackers.  Being prepared with a healthy protein source when hunger strikes or your energy begins to fall can be a true life-saver.

Sleep Routine. Prepare to go to sleep?  Yes, start about 20-30 minutes before you are ready to go to bed (or before you conk out on the couch).   Consider any or all of the following:

Turn off your cell phone, tablet and computer. 

Prepare and enjoy a hot cup of decaf tea or milk.

Get into your pajamas.

Wash your face and moisturize.

Write down any misc. thoughts or errands that are on your mind. 

Stretch, foam roll or meditate.

Brush and floss your teeth.

Think of 3 things from your day that you are grateful for and or brought you joy.  Take a few deep breaths.


Set your alarm.

 Whatever you do, make it a nightly habit that gets you, your body and your mind ready for sleep.

Dress Strategically.  Be ready for any temperature.  Offices are cold, houses are hot, the mall is stuffy, the car is sauna like.  Be prepared with the proper clothing.  Stash a sweater, jacket or T-shirt in your bag or car. Wear an appropriate shirt under a jacket. so if you get too hot, you feel comfortable taking off the top layer. 

Are you prepared to have a great day?  It’s in your control.

What have you fallen for lately?  Everyday we are presented with a plethora of opportunities to purchase, be influenced by or get diverted off our path of

well-being.  Think how pumpkin flavored indulgences, a media report, trying the latest healthy craze or a friend or co-worker “suggesting” you forget about going for a walk can make you feel as though you’ve fallen for something or off your wellness wagon.   As we enter a new season, let’s consider not falling for anything that doesn’t truly work for us.  Give some thought to trying any, some or all of the following:

Snack Seasonally – Tis the season for apples.  Slice an apple and dip it into peanut butter or almond butter.  Not a nut butter fan? Have a slice of cheese with it.  The combination of a sweet, crunchy apple with some protein is one that will satisfy you and keep your energy at a consistent level until your next healthy meal.

Get Outside – The crisp air and cooler temps are perfect for taking a break in nature.  When we get out, it’s harder to let stress in.  So throw a sweater on and get outside….read, sip some tea, take a walk or simply stretch towards the sky.

Make a Move – Often we think of exercise as a chore, but with fun fall activities it’s a gift! When you go leaf peeping, apple picking or rake your yard, it’s easy to get moving.

Connect  with your Community– Before winter takes us by storm, get together with friends and family.  Keep it simple and go for a walk, pick pumpkins or get together for a game of touch football.

Feel Festive – Have fun!  Whatever that means for you….wear a costume, have a dance party(solo or with others), throw a healthy pot-luck, bob for apples, shop or go jump in big pile of leaves.  Don’t over think it, just do it!

This month, don’t fall for anything that doesn’t sustain you, but rather fall in love with enjoying yourself.

Do you have routines in your life? Are they a routine for work, home, play, with friends or family?  Routines can simplify our lives, as long as we keep them simple, stress-free and satisfying.  Consider the following healthy questions when evaluating your routines :

Time – Is the routine a time-saver or drainer?  If it’s a time saver keep it. Alter or dump a time drainer.

Flexibility – How flexible is your routine?   Every day is different and on some days we need to alter our routine to maximize the day and minimize our stress.

Balance – What does your routine contribute to your life balance?  Does it contribute to your overall wellness?

Outcome – Does your routine get you to the outcome you want, need and deserve?  Consider the Why in your routine and work towards it.

This month, make your routines work for and not against you.  

The dog days of August are here.  What does that actually mean?  As I was wondering that, it made me think about our dog and how I might be able to learn a few things from her.  Here’s what I realized:

Take a Break – When things get a bit too much, our dog retreats to a safe, quiet place.  Once she is ready, she rejoins us in great spirits and is ready for anything.  It’s a great reminder to occasionally Pause (or should I say Paws?!), recalibrate and return refreshed.

Play Often– Our dog makes her own fun. Watch her play in the grass or water, chase a loaded Kong or interact with something she has “borrowed” from us and you can see and feel her pure joy.  We should play more and find the joy in whatever that is.

Enjoy Your Food  - We don’t need a clock in our house, because exactly(and I mean exactly) at 7 a.m. and 6 p.m. our dog is by our side giving us “the” look.  The it’s time to eat look!  As she watches us prepare her food, you can see her excitement, you can feel the anticipation and you can see the nourishment she gets from every morsel she eats.  Humans so often have a difficult relationship with food, but if we just took a lesson from our dogs it would all be so simple…pleasure + no guilt = healthy satisfaction.

Get Moving – It doesn’t take much to get our dog moving.  She runs to greet us at the door, walks whenever asked, chases rabbits and runs in circles for fun.  Dogs move without thinking about it, we could do the same…run to greet someone when they come through the door, walk whenever we can, chase our kids and do whatever is fun and active.

Be Curious  - If it’s new, old, smelly, big, small or whatever our dog will investigate.  She’s curious and seeks out answers.  We all could flex our curiosity muscle a bit more often, who knows what we might discover.

Socialize More – Our dog greets every dog she comes across, and does so with an openness to get to know them.  Imagine if we did the same thing?

So during the month of August, truly try to have a few dog days and see what happens…it might just be woofderful.

Summertime and the living is easy, or is it?  Many of us maintain a busy lifestyle, which can be exciting, enriching and exhausting.  We all have some of the same routine life requirements, but how we approach them can be key to creating less stress and more time this summer.  Consider any or all of the following to simplify your routine:

Cook up a BIG batch.  Once a week grill a bunch of chicken and veggies, cook some extra whole grains or make a big batch of soup or chili.  Enjoy some that day and then store the rest in containers for easy meals in a matter of minutes the rest of the week.

Clear Clutter.  Piles of papers and “stuff” scattered around can be an energy zapper.  Take 5 minutes everyday, crank some music and tackle a pile.  You will have the satisfaction of completing a task and soon you will have the comfort of more space.

To Don’t List.  Start a to don’t list and check it regularly.  Reminding yourself to not do something can be one of the best ways to give permission to ourselves to do the things we really want to do.

Be Repetitive.  Find a place for your keys and always put them there.  Drink a glass of water first thing in the morning. Walk your dog after dinner every night. By repeating certain actions they eventually become second nature and become part of your daily flow.

Get Socially Active.  Redefine how you spend time with friends.  Instead of always going out for dinner or to a bar, get people together and try something new!  Go for a walk, try a class, sign-up for a race and train together, explore a new neighborhood, star gaze or have a water balloon fight.

This summer, simplify your routine and the living will be easier!

School is out, Summer is on the horizon, the days are light and long…it’s time for a change.  Now is the time to tweak your routine.  By focusing on small changes over the next few weeks, you can have a new healthy habit in your natural flow by the time school is back in session.   Consider the following as steps to your upcoming success:

Define and detail a specific goal.  Once you have your goal, stop to think about WHY this goal is important to you and how it will impact your life.  Knowing your WHY will keep you motivated as you pursue your goal.

Get Ready.  Prepare for success.  Take the time to understand what you will need to make your goal a reality. 

Re-gain Control.  You are the driver of your destiny and when it comes to achieving your goal take responsibility for it. 

Plan for Obstacles.  Things, people, work, time will get in your way.  Have a plan on how to work around the obstacles that might derail you.   If and when the obstacles come up, you will be prepared to deal with them.

Build upon your Strengths.  Work with, not against your patterns, routines and ways.  Build a plan around your strengths and new habits will materialize.

Take Action.  Go ahead and start working towards your goal.  Do something, anything that gets you moving towards your goal.  Nothing is too small, just do it.

Change isn’t easy, but when you plan and prepare for it something changes…you.