Lifestyle

There are certain habits that if practiced, will support you in living a fuller, happier, healthier life.

On this page, I will share lifestyle habits and tips that I recommend and that I have incorporated into life. I will work with you to help create a wellness program that supports the life you want to live.

Moving Your Body

When it comes to moving, fitness and exercise, find something you love. And don't stop looking until you do!"

- Uknown

Daily habits that maintain—or improve—your physical health do the same for your mental health. Moving your body not only improves cardiovascular health, it improves cerebrovascular health. A wide range of recent studies have found that exercise improves brain function, structure, and connectivity. These brain improvements are directly linked to improved learning, memory, and cognitive function.

Physical activity has also been proven to be an effective treatment for depression, insomnia, ADHD and a wide range of other psychological maladies. Exercise is medicine. In many cases, aerobic activity, strength training, yoga and mindfulness can be more effective than pharmaceutical treatments.

Click here to read the complete article about the benefits of moving your body.

Improving Your Emotional Health Through Healthier Eating

By Donna M. White, LMHC, CACP

Click here to read entire article

Many people do not realize it, but you actually are what you eat. Scientific research shows that eating healthy can drastically change your mood and improve your way of life.

Food allergies or intolerances can have a great effect on your mood. For example, if you have gluten allergy or intolerance, consumption of gluten (found largely in wheat products) can leave you feeling sluggish or even depressed. Dietary changes have been suggested for children with ADHD or autism. This suggests there is a strong link between food, mood and behaviors.

Fluctuations in blood sugar also can change your mood. High blood sugar often can lead to irritability, while low blood sugar can bring about feelings of anxiety, depression and lethargy. Research also suggests that low levels of vitamins, mineral deficiencies, and low intake of fatty acids and omega-3s can contribute to altered moods and mimic various mental health issues. Some believe that these deficiencies actually cause mental health issues. Insufficient levels of vitamin D, in particular, can lead to mood swings, depression and fatigue. If you have any deficiencies, your mood may be improved simply by adding supplements.

Meditation

"Meditation is like multivitamins for your brain. Good to take it every day!" - Uknown

In a study conducted at five middle schools in Belgium, involving about 400 students (13 ~ 20 years old), Professor Filip Raes concludes that “students who follow an in-class mindfulness program report reduced indications of depression, anxiety and stress up to six months later. Moreover, these students were less likely to develop pronounced depression-like symptoms.” Another study, from the University of California, made with patients with past depression, concluded that mindfulness meditation decreases ruminative thinking and dysfunctional beliefs. Yet another concludes that mindfulness meditation may be effective to treat depression to a similar degree as antidepressant drug therapy”.

So, is meditation good for the body, mind and soul? The answer is yes. Click here for simple ways to implement a new habit of meditation into your life.

Nutrition

Relationships are stronger when we have good connections, good communication skills and a better understanding of our differences. Proper nutrition supports our bodies and brains so that we can experience happiness, love, focus, peace, energy, motivation and passion.

I eat a very simple and clean diet of protein, healthy greens, fruits and grains and I choose organic whenever possible. I also integrate a product line of high-quality superfoods and supplements into my diet that have made an big difference in my energy, weight maintenance, healthy aging and all around wellness. If you want to learn more, please contact me and I will put you in touch with my colleague and wellness coach, Deborah Walker. You can sign up for a complimentary 15-minute consultation to see if this is a good fit for you too.