Insulin and Sugar Balance

The other day something came to me.  It wasn’t a new scientific discovery or anything life altering.  It was one of those the dots that were there connected in a new way and it turned on the light bulb above my head.  Ever have those moments?  No? 

So I was thinking about all the different diet and lifestyle programs out there and what they all have in common.  And it’s sugar and insulin balance, whether they mean to or not.  

Here’s a few examples:

• -        Keto- very low carb which means less sugar spikes. Forces body to use fat and protein for fuel because there’s not enough sugar for fuel.
•       Mediterranean- naturally a low carb plan from the food choices.  Once again- the body will naturally use more fat and protein for fuel.
• -          Weight watchers- foods with carbs/sugar except for fruit get more points than any other foods- so once again, typically lower carb.
• -          Intermittent fasting- This is eating only at certain times- for the purpose of less spikes in the blood sugar and insulin.
• -          Insulin resistance diet- frequent small high protein snacks with the purpose of less spikes again.
• -          The fab-4 lifestyle by Kelly Leveque- she talks a lot about hormones and how her plan balances them.

What I’m taking from this, is that one of the major things we need to do for our healthy eating plan (diets should be what we choose for food, not what foods we deprive ourselves of) is work on balancing our insulin and sugars to help maintain a healthy weight. 

This can be done by either following one of the many prescribed diets, or making up your own routine that works for you!  

Have to miss meal often because of work schedule? Look into intermittent fasting and see if some of those concepts will fit with your work schedule!

Can’t keep with a super strict program?  No worries- find a program like weight watchers or Fab4 lifestyle that just limits unhealthy stuff, but you can still have it.

Need a super strict regimen to keep you on track?  Maybe Keto or intermittent fasting is right for you.

I’m working on my meal planning right now and will be sharing more with you as we go along and I am going to play mix it up a bit!  I’m going to do Fab4 lifestyle on the days I do not work and intermittent fasting on the days I do (because I have a busy 10+ hour day with only a short break and NEVER home for dinner).  This will also let me splurge a little on the evening we have church group because it’s not as strict!  This is a plan for Living. 

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Blessings in health and happiness!

All about Network Marketing

Kind of off the topic we have been covering, but it’s on my mind today.  The good, bad and ugly about Network Marketing Companies.  These types of companies go by many names- network marketing, multi-level marketing (MLM), direct sales, and pyramid schemes.  Except the last one, they all have a similar concept. 

*side note- pyramid schemes are illegal.  Only people at the top have any possibility of money. These companies, while many times called pyramid schemes are not.*

Here’s a basic overview:

- Someone finds a company they like- either for the product or the business structure.  They join this company, usually for a fee, and then they are distributors or ambassadors or coach or whatever the term the company uses.  They will often get a discount on products or a welcome bundle at this time which makes it lucrative to join. 

- If they want to make money- they share it with their friends and family with the idea of them joining the company and sharing with others, or just buying the product where the distributor/ambassador/coach gets credit from it.  This looks different depending on the company- some host parties, some do clothes where they try them on, some just message and call. 

-If someone joins under them- they will encourage that person to share.  Network marketing is not a pyramid as discussed- it’s a tree that can grow with many branches.  The more your tree branches out, the more income you typically can make.  This does depend on the business structure.  Often as they get people under them the company has ranks that they move up also, which can lead to various bonuses and incentives.   Therefore, many people say they are pyramids- because as you move up the company you get more bonus and incentives. 

Pros to these companies-

-          Have basically unlimited income potential

-          Usually make your own schedule and be your own boss

-          If you love the product you can usually get a discount and make money off something you like

Some cons to these companies-

-          You must be dedicated and committed to do the work- no one will make you do it. 

-          No guarantee of success.  Results of success are completely individual.

-          Some have big investments, inventory or more.  Need to research before signing anything.

-          Some have quotas and minimums.

-          If you make money, most if not all of these are 1099 tax forms- which means you have do to taxes as a self-employed person.

Tips before joining a company-

-          Do your homework- ask questions.

o    How much will it cost?

o   What kind of inventory?

o   Any quotas? Minimums?

o   Any perks?

o   What kind of pay structure?

-          Make sure you actually like the products.  Most can’t sell what they don’t like.

-          Be prepared for the haters.  They are out there.  You will find them and quickly.  If you can’t take it, you may not want to be with a company like this. 

-          Be ready to hear the word no.  Most people say no.  This is normal.  If you can’t handle hearing no, a sales position, especially like this, won’t be very pleasant.  

I will tell you honestly- I have failed at a few companies like this and swore I never would do one again.  I signed up for one for a discount, and now sell despite saying never again.  Why? Because I LOVE THE PRODUCTS.  I totally believe in them.  It doesn’t hurt my feelings when people say no, because they’re saying no to my products…not me.  I tell people about them out of wanting to help others.  I have made really good money for not much work because this particular company is very generous!  I can also make myself do the work. 

I still wouldn’t do another company.  If I ever stop talking about the company, I’m with I won’t be switching to another.  It’s not easy to do this kind of work.  But it is SIMPLE.  So if you can handle the cons, and the pros apply to you- Network Marketing may be a good place for you. 

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Blessings in Health and Happiness!

Sugar- the love and hate relationship

Sugar.  We love it.  We hate it.  It’s a complicated relationship.  At least for me. 

Sugar in it’s many forms has magical abilities to make us feel good, give us energy, and satisfies our hunger.  On the flip side, however, it can cause fat, insulin resistance, diabetes, and mood swings. 

How can one thing do both things?  It’s complicated also- but a big reason is bacteria. 

Our bacteria in our digestive system all like to munch on different things, and as far as the bacteria is concerned our job is to keep them fed.  They have so much to do with what we choose to eat it’s almost like we don’t have a choice at all.  

But one problem with this system is MOST of the bacteria that prefer sugar are NOT the bacteria that are good for us!  We call these pathogenic bacteria and they cause inflammation, first in our digestive system and then on the rest of our bodies.  When we feed these bacteria the sugar they crave, and they give us a momentary pleasurable result for it, they can cause breaks in our digestive lining people often refer to as leaky gut! 

This leaky gut leads to our immune system being less effective at fighting off illness AND can cause inflammation that leads to many problems including many autoimmune problems.  There are also many studies showing this can lead to mood problems like anxiety and depression- which I have talked about before. 

So, not only are you craving sugar to make yourself feel good and keep the bacteria happy, but you are feeding the bacteria that will make you not feel well!  It’s a horrible loop that feeds itself and we need to work to stop it! 

One way to try to stop it, is to try to not feed it.  Much easier said than done, I know.  And you will NEVER completely rid yourself of the bacteria, so if you go back to eating sugar often, you will crave it again. 

Another way to help is by putting good bacteria in- once again by probiotics.  Trying to rebalance the system of better than bad will help restore your health.

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Blessings in Health and Happiness!

Carbs- good, bad and ugly

Carbs get a bad rap in our current diet culture.  With low carb diets and especially the popularity and success with keto diets, many are jumping on the low carb bandwagon.  But what is meant by low carb?

There are many ways people do low carb.  Some plans are just naturally low carb by the composition of foods that are included in the plan.  The Mediterranean diet, whole 30, and weight watchers would be an example of these types of plans.   Then there are stricter carb diets like Keto where people set a number of carbs they eat each day- some more strict and others less strict. 

Many people with the Western diet seem to do well with these plans- why?  Because by and large we over eat these foods and they cause a great amount of inflammation in our bodies.  Bread, pasta, potatoes, rice, sweets- processed and refined sugars especially- are very simple carbs and I would take a guess that Americans generally eat 2-3 times a serving at each MEAL.   For example- each slice of bread is generally a serving size.  We have 2 with a sandwich, right?  So 2 servings.  Then add some French fries on the side- a serving would typically be 10-11 fries.  Most people I know will eat at least double that.  So we have 4 servings of simple carbohydrates for one meal and no other nutritional value except whatever is on the sandwich.  But we call that a meal. 

So what happens when we cut the bread and the fries?  We’re still hungry, and if we replace them with things like veggies then we can get all sorts of nutrients that we need and lose weight in the process. 

We can talk all day about these things- but my main reason for sharing with you today is that NOT ALL CARBS ARE BAD.  I said it!  This is why while I tend to follow a low carb lifestyle I will never cut out all carbs.  

Carbohydrates break down to simple sugars that our brains NEED for fuel.  The rest of our bodies can use any other source of fuel but the brain HAS to have carbs.  But we can make smarter choices.

The smarter choices we can make are things like complex carbs instead of simple carbs. 

Potatoes are a great examples.  White potatoes don’t have much fiber in them and break down straight to sugar in our blood stream and spike our insulin levels (which can lead to insulin resistance, extra belly fat, and diabetes).  They also don’t have many nutrients in them.  Sweet potatoes have a ton of fiber which make them take longer to break down which makes your insulin curve longer (which is the goal with sugar balance) and has extra nutrients also compared to white potatoes.  This makes sweet potatoes a better choice (unless you’re like my husband and eat them with marshmallows on them). 

A fruit example would be Apples vs. Peaches.  Apples are fiber filled along with sugar filled- so especially if you combine it with a protein that will keep the insulin curve long!

My suggestion is to follow a health plan that is just naturally lower carb, or do low carb smart by paying attention to the choices you make.   Don’t count yourself as a total failure if you have any carbs, just keep it reasonable and make the best carb choices.  And at times give yourself a break.  If your holidays aren’t every day then you can have a few fun times. 

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Blessings in health and happiness!

Serotonin and the bathroom! Weird, I know.

I’ve been reading a book about the mind-gut connection, especially concerning psychological problems, and it has be totally geeked out!  I’m kind of a nerd anyway, but this bacteria and mind gut and digestive system relationship is so interesting to me.  (The book is The Psychobiotic Revolution by Scott C. Anderson if you want to check it out)

So, I’m loving the whole book, but the chapter I just finished made me think of several things and put some connections together that I didn’t realize.

So, if you’ve ever taken a prescription medication for anxiety and depression, the chances are that you were on a SSRI- serotonin selective reuptake inhibitor.  Common medications in this group are Zoloft (sertraline), Paxil (paroxetine), Celexa (citalopram) and many many more.  These work for anxiety and depression by regulating your serotonin balance- one of your “feel good” hormones.   A common side effect of these medications is stomach upset- I know every time I would start someone on these medications I would warn people it frequently happens but should calm down/go away with time. 

BUT- I never learned WHY these medications caused this problem!  In school we are often told side effects, and sometimes the why, but not always.    Now I know why!  It’s the Serotonin!    

90% of your serotonin is made in your gut- which I knew from other research into anxiety, depression, mood and probiotics.  That’s why gut health is important for anyone suffering from these problems and why people with gut problems are more likely to have mood problems.  It’s a balanced relationship.   

What I didn’t know is that serotonin causes peristalsis- the muscle movement along the digestive tract that moves our food through the system.   This is why prescription medication can cause a little extra gas and bowel movements and the same can be true with any probiotics that can lead to serotonin production like Lactobacillus species. 

I’ll eventually do a post on bacteria die off symptoms that can happen with healing your gut which can lead to diarrhea, but another reason someone may get diarrhea for the short term after starting probiotics is because of Serotinin being released.  At that point, it doesn’t seem like the “feel good” hormone it’s supposed to be, but it’s actually working and doing it’s job! 

Whether you’re needing prescription mood medications, you’re starting a probiotic, or a combination of both (and I FULLY believe if you need a prescription you should have a probiotic also)- do NOT be surprised if you have a few extra trips to the restroom at first! 

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Until next time....

Blessings in Health and Happiness

Gut Health- prebiotics

Gut health series continues!  Today is PRE-BIOTICs.  Not to be confused with PRO-biotics.  
Pre-biotics are not baby probiotics, but the things that probiotics eat to grow and flourish!

Our bacteria in our bodies will eat almost anything, but our health bacteria will grow exponentially with the right food!  Kind of like people- we can live off McDonalds, Burger King or other bad choices, but we will do amazing if we have fresh fruits and vegetables and clean foods.   Different bacteria also tend to prefer certain prebiotics according to science!  Getting the fibers that will improve the growth of beneficial bacteria will help people reach their health goals and get the most out of both their probiotics and prebiotics. 

Good news for all- most of these prebiotics foods are also healthy for us!  They are usually fiber filled foods that help with roughage and keep our digestive tract moving through the fiber and by feeding the good bacteria.   Some examples of prebiotic foods are bananas, asparagus, onions, and garlic.  Sometimes supplements will add specific fibers to get some of these prebiotic health benefits in their products.  Just like picking the right foods, picking the right prebiotic supplements will help you reach your health goals. 

Some of the potential health benefits include reduction of illness, reduce colon cancer risk, can help with healthy weight, and can help absorption of our minerals that we’re eating.   A happy, healthy digestive system can change our whole lives and make such a difference in disease and our ability to fight off illness. 

There are some people who need to approach prebiotics with caution.  Some people with irritable bowel syndrome must be careful to not start high doses of prebiotics all at once- their gut may not adjust well, and they could have some serious bathroom time coming!   This doesn’t mean they can not take prebiotics, they just need to be selective and start with small amounts and adjust to their body’s needs.  People with irritable bowel syndrome or other stomach problems need healing and could benefit from supplementation, but also need to listen to what their body tells them. 

In overview- if you take a probiotic, you want to make sure you feed it with prebiotics to get the best results!  Look for the right prebiotics for your stomach and what will feed the bacteria that you want to help.   Systems with scientifically studied ingredients can help this process be less complicated, but feeding it with extra, healthy food will also help.  There are some major health benefits to be reaped by probiotics and prebiotic use- just do some homework on making sure you get the best for your body. 

Blessings in Health and Happiness

Finding the Right Probiotic

To continue our gut health series- we will discuss shopping!  One of my favorite things!

Today- shopping for probiotics!  Even happier because it’s good for gut health and shopping all together!  

But the problem is…you get the pharmacy or health food store and it looks like this…

Or you google and get over 76 million results!  Oh my!  How to choose?

• ·     Company.  There are a few guidelines I recommend for supplements in general.  Supplement companies can (within limits) put what they want on the bottles and the FDA disclaimer and are not responsible if it’s not effective.   This doesn’t make every supplement bad- it keeps our costs down (to be FDA approved it would need significant tests like drug companies do- and we know how expensive new prescription medication is). But it is definitely a buyer beware system.   So look into the company you are thinking of buying from and see if they have any quality control system- it’s best if they send their products out for testing by a company not associated with their product.  If the company offers a guarantee that’s nice too, but it should be 30 days or more for any supplement as it would take at least that long, if not longer to really see differences. 
• ·       Strands of bacteria.  This is VERY important.  We want strands of bacteria that have proven to be effective in helping our issues.  For example- Bifidobacterium Longum has shown to help with mood problems.  If you have mood problems and pick a product that only has acidophilus you are unlike to reap a full probiotic benefit.  In general, you want a nice mix of a few bacteria that have good clinical studies.   Here’s a picture of the label of my probiotic that has 8 strains of good bacteria, all that have clinical evidence for help of gut health and moods. 

• ·       Number of bacteria.  You need to make sure your probiotic is potent enough to give you effects, but you don’t necessarily need 100 billion CFU (colony forming units).  Bigger isn’t always better because if they have large amounts of non-studied bacteria, you aren’t helping yourself at all.  Mine is 20 billion CFU.
• ·       Storage.  Getting live bacteria into our digestive system is imperative for probiotics to be helpful!  This includes storage bottles, where to store and the capsule.   Storage bottles should protect the probiotics from heat and moisture, which can kill your good bacteria.  Refrigeration does not make a probiotic better- this means the manufacturer couldn’t find a way to keep them stabilized at room temp or decided not to- and could lead to increased risk of you not getting what you paid for if anytime during transport from them to you it got warm.  The capsules should also be able to survive your stomach acid so more active bacteria make it into your intestines! 

Some people say they don’t need probiotic supplements because they eat probiotic foods like yogurt, sauerkraut, or other fermented foods.  While they have probiotics, there is no evidence to say that LIVE bacteria get into the digestive system.  Remember- if you don’t get the right live strains where they need to be, you are literally wasting money.

Some probiotics will have some extra helpers in them- for example I take a probiotic that has digestive enzymes in it.  My children take a chew-able multivitamin that has probiotics.  If it’s done correctly, this can help by saving extra supplements to take daily!

I personally recommend Plexus products- they have a 60 day money back guarantee, scientifically studied bacterial strains, a special capsule and bottle for storage, and do outside independent testing for quality control! I and my patients have tried multiple probiotics and never noticed as great results as we have with Plexus.  Send me an email if you’re interested!  Subscribe to my email for more information and to stay updated on sales!

Blessings in Health and Happiness!

The Down-Low on Probiotics

You may hear often that good gut health is important, but what does that really mean?

I’m going to start a series of several posts that explain all the different pieces of gut health, how they work together, and how you can fix yours!  It really is a more complex topic then one post can contain!  There are hundreds and hundreds of books written about the subject and more and more new we are learning every day!

First we’ll discuss- What is a Probiotic?

Simply put- a probiotic is a bacteria that scientists have found to be helpful in the human digestive system. 

To step back a few steps, you must know that we are constantly covered in bacteria and bacteria lines our entire digestive system all of the time- and that’s okay!  Most of the bacteria on our skin and in our bodies is working with us to protect us!  These good organisms help us stay healthy and well, and in return we feed them.  But our bacteria balance can be damaged by many things including medications (especially antibiotics), foods, drinks and stress.  This leads to dysbiosis and can lead to disease, inflammation and weight gain. 

The general idea behind probiotics is to put more good bacteria into our system to help regain balance of the system with more “good” than “bad” bacteria.  Unfortunately- just taking a probiotic is only scratching the surface- you need to do much more to notice any effects of taking these supplements which I will discuss in other gut health posts 😊

So good bacteria- makes sense, but are there studies about it?  Most studies have been done on mice when it comes to bacteria and probiotics, as they are the easiest host types to control in the scientific community.   These studies, however, can focus on specific bacteria species and give us ideas of which bacteria are truly beneficial.   Subscribe to my email if you want extra info on the bacteria studies 😊

How do you find a good probiotic?  Stay tuned for next week where I’ll walk through all the do’s and don’ts on buying a probiotic!

Blessings in Health and Happiness!

My Stressed-Out Life

Stress.  Anxiety.  Depression. 

I’m not ashamed to say that I battled anxiety and depression for years and was medicated at one point for it.  But at the time, I was.  I went to the doctor almost in secret (my husband knew, but no one else).  I wouldn’t go to counseling- then I’d have to talk about it.  I took a pill and continued trying to go on with life like nothing was wrong.   Grad school, motherhood, wife duties, work in the hospital, running the house, getting food on the table.  Medication helped, of course, but over the years I have found other things help much more. 

First- talking.  Back to being vulnerable.  I’m not the first mom who has lost her mind because of a sock on the floor on the wrong day and screamed at my child like a raging lunatic.   I’m not the first wife who imagined her husband being in an awful car accident to the details of planning what would happen after if it all happened today.  I’m not the first person who wished they could just sleep for 2 weeks and wake up and everything be “normal.”   For sure not the only one who has relied too much on chocolate or a few glasses of wine for a pick me up when things are hard.  Talk to your friends- they are there too!  You can help encourage each other to pick healthier ways and to forgive ourselves for the weak moments!

Second- take care of yourself.  Physically.  Exercise releases endorphins, and as we know from our friend Elle Woods, happy people won’t kill their husbands.   It gives you an outlet for stress and gives you energy- much needed energy!  Eating healthy also helps a lot.  Sugar/carbs is what we reach for in our various comfort foods but increases dysbiosis in our gut which can increase anxiety/depression problems! 

Third- take care of your gut!  Our gut health, as I discussed about eating healthy, has a LOT to do with how we feel.  Dysbiosis in our gut is the imbalance of good and bad bacteria in our digestive system that can lead to several common symptoms including moodiness, anxiety, bloating, bad breath, excess gas and bathroom problems.  Probiotics and prebiotics can help re-balance this system.  I personally use Plexus products to do this as they have scientifically studied ingredients and high-quality control measures. 

Fourth- take care of your mind.  Positive thinking, meditation, music therapy, counseling- all of these are possible tools to help your brain. Anxiety or depression aren’t as clear cut as, “go listen to music, it will help”, but it’s one of many tools to help!  There are certain songs I can’t help but dance or sing along to, no matter what mood I was in before!  Make a playlist and listen when you need some mental health time!  Find what works for you and make it part of your routine!

It’s all about hormone balance, so taking care of our guts and our physical balance can help naturally balance those hormones that determine if we feel good or bad. 

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Blessings in Health and Happiness!

The Power of Vulnerability

Vulnerable. 

What a word.  It brings thoughts and feelings of fear, anxiety, and even terror in some cases.  I know it has for me in the past. 

Good old Webster’s New World Dictionary says it’s an adjective that means, “that can be wounded, open to or easily hurt by criticism or attack, or affected by a specific influence/temptation”.   Microsoft office says some synonyms include susceptible, weak, defenseless, helpless or exposed.  

Yikes!  If some of those words don’t strike terror in the heart of anyone, I don’t know what does.  Some people say they aren’t worried about it, but I imagine if they look deep into their hearts and minds, they do.  We all do.  It’s natural. Humans need community and society to function and even loners want at least a small group of friends to like them.  Being vulnerable can open them up to pain and discomfort. 

For me, being vulnerable means showing it all emotionally, physically, mentally, or in some combination.  However, I try to be as vulnerable as possible now.  Say what?!?   Hear me out.

I’m not saying I go spewing too much information to any poor stranger down the road, but with those I trust and consider friends I’m not holding back.   I tell them what makes me hurt.  I tell them what shames me.  I tell them what I have failed at and why.  I have learned the healing power of saying words out loud.  I’ve learned that once those things have been brought to light it can trigger healing.  I’ve learned saying things out loud helps others heal from wounds they carry by letting them know they are not alone.  In healing others, we heal ourselves. 

I’ve come far enough in my own journey, that I will tell acquaintances some of my problems, fears, and faults.   Why?  Why would I open myself up to hurt that way to someone I don’t know well? 

Because we all suffer too much in silence.   We often feel we are alone.  Mental health is a huge problem in our world and opening ourselves to others can help ease our own and other’s pains.   I suffer from anxiety that can easily lead to depression when not kept in check and one of the best things to help is to TALK.

If someone doesn’t listen, find another person, and then another.  Talk about your feelings, be vulnerable.  You’ll be surprised how many feel the same.  There is very little that can happen to you that has never happened to anyone else or a similar issue that they can empathize with you, or just be a sounding board. 

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Blessings in Health and Happiness!

The Power of Breakfast

Good morning!  Ready for your healthy breakfast? Are these some of your choices?

If so.....you are making a common mistake.

These breakfast and many of our common breakfast foods cause a spike in our blood sugar which can start us on a roller coaster all day long that leaves us feeling sluggish, craving sugar and hungry 2 hours after we eat. 

When you start your day making these choices you send yourself in a hormone and sugar spiral that is difficult to stop!   We need protein and good fat choices to not jump our sugars up and back down again!  If you want a good read that explains the science of this cycle and the other hormones in your body, check out Kelly Leveque's book Body Love.

So, how do we fix breakfast?  I have been loving following Kelly Leveque's Fab4 Lifestyle (check out the book!  It's great and will explain the science behind all of it!).   Simplified it's fat, protein, fiber and greens in every meal: especially breakfast!

Fat and protein keep us full, make our blood sugar curve longer because they take longer to breakdown, and give us vital nutrients and fuel for our bodies!  Fiber helps your digestive tract move effectively and can also keep us fuller longer by stretching out our stomachs and triggering our hormones that we are "full".   Greens (which sometimes double as fiber) are vital nutrient boosters and also can keep us feeling full.   All together you can get almost everything your body needs to be healthy AND it will keep you fuller longer- goodbye unhealthy snacking and crazy cravings. 

So let's pretend you usually eat yogurt- how do you change it into Fab4?  Greek Yogurt is a decent source of fat and protein, but bump it up with chia seeds for fiber, some mint for greens and have a boiled egg with it.   Better yet- toss it in the blender with some protein powder, spinach, flax seed, coconut oil and coconut milk for a great smoothie!

Better yet- ditch those carbs all together!  Get you an omelet with spinach and avocado in it- the eggs are protein, avocado is the good fats, and spinach is fiber and greens all together!  Fill yourself up with a Fab 4 or similar breakfast to get the best start possible for the day!

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Blessings in Health and Happiness!

Affirmation Station

After years of working on my own personal growth and development I feel like I've learned a thing or two about mindset and the importance of positive thinking.

One of the things I hear often from friends on Facebook is they love my positive attitude and encouragement!  My most recent read on personal development has clued me into my success in life and how trying to always look on the happy side of things has helped me get where I am in life.

I was reading Brendon Burchard's book High Performance Habits and one of what he calls the 6 high performance habits called Clarity really spoke to me.  When I completed Brendon's assessment, I scored the highest in this category.  Some of the keys to this category including being intentional, knowing and projecting feelings we want to have, finding meaning in life, and being focused and determined in our goals and bettering ourselves. There are several ways I've done this in the past.

I often visualize important things in my life before they happen including phone calls, speeches, interviews.  I'll think about how I want meetings to go before they happen.  I even will picture myself writing these blog posts so the thoughts come more clear and focused!  This practice can give you peace and confidence in your daily actions.   Brendon discusses in his book how some of the most successful people in their fields and in life do this action and it really drives success.

When I set a goal that I truly believe in, there is no stopping me.  Ever.  I may sometimes slow down, I may get tired, I may hit the pause button from time to time- but most often it's always a go.  This is how I got through nursing school, grad school, moved to another state, ran a marathon, and lost over 25 pounds.  In some ways this is stubbornness, but really it's being focused and going through the steps it takes to be successful in your dream.   Eye on the prize.

Another thing I am successful at is hitting the reset button.  What I mean, is when life gets me down (and it does and will again) I take my wallowing time and get back going again!  I use quotes, music, and exercise to help reset.

So where does affirmations fit in this conversation?  Affirmations help with building intentions, purpose, clarity and goals.  Personal affirmations are statements we make in the present tense and repeat to ourselves daily.   For many people this seems silly, but after time it can make a big difference.  For those that affirmations don't work for, there's another style called afformations by author Noah St. John.  This changes these statements into questions.

So anyone who reads the sentence "I am beautiful" and immediately throws negative thoughts about themselves should change the way they say it to "Why am I beautiful?"   This will force you instead of doubting yourself immediately thinking of positive ways to answer the question.

I highly recommend working some of these tips into your routine, especially if you feel like you never succeed or you don't have clear goals.

Some books/resources to look into include:
Brendon Burchard- High Performance Habits
Noah St. John- The Secret Code of Success
Shad Helmstettler- What to Say When You Talk to Yourself
Rachel Hollis- Girl Wash Your Face

That would just be a starting place, but that's what personal growth is: a journey!  Make it enjoyable!

Blessings in Health and Happiness!