Monthly Archives: November 2020

Meditation to start the day

9 Ways to Enhance Self-Love: Build Your Self Esteem

Loving yourself might sound a little odd, however it is necessary to heal yourself. Holistic doctors in my area, can instruct you as to how to peel back the layers to heal. The more you love yourself, the better you’ll take care of yourself. That impacts your health, longevity, self-esteem, self-confidence, and success. Holistic practitioners near me, can teach you how to heal and get well. 

When you love yourself, you make yourself a priority. You deserve nothing less. You are worthy. Holistic doctors in my area, can help you to discover the things necessary to heal. 

Heart

Holistic practitioners near me offer these tips and discover greater self-love:

  • Remember your victories. View yourself in a positive light more often. One of the easiest ways to do this is to remember your triumphs. Maybe you hit a homerun and won the game in 5th grade. Remember your high school graduation day. Think about that time you received a promotion. Holistic doctors in my area can help you to flush out your successes in your life.
    • Most people spend plenty of time remembering their failures. Try doing the opposite for a month and see what happens! Even if you have made mistakes in the past holistic practitioners near me, can help you learn grace and how to forgive yourself.
  • Volunteer. Volunteering is a great way to boost your self-esteem. It’s easier to love yourself when you see yourself as a good person. Put your attention on someone else. You’ll enjoy the mental break, and your opinion of yourself will get a boost. You’re a good person, so remind yourself of that from time to time.Holistic doctors in my area can help you to find some options that can work for you.
  • Be a good friend. You know how to be a good friend, but there are times that you’re not. Being a good friend makes you feel good about yourself. Holistic doctors in my area can help you to create relationships for your life. It will also improve the way your friends view and treat you, too. Everyone wins when you decide to be a good friend.
Meditation and healthy
  • Forgive yourself. You’ve made a few mistakes. Who hasn’t? Holistic practitioners near me can help you sort through all of your limiting beliefs and helps you forgive yourself. It’s time to forgive yourself. Give yourself a break. You would do the same for someone you care about, so do it for yourself. Grace comes in handy to help you move through the process of self healing.
  • Pursue what you need rather than what you want. What you want is rarely what you need. Once you’ve taken care of your needs, you’ll be in a better position to acquire what you want. Holistic doctors in my area can help you establish what you need and what you want for yourself in your life. Satisfying your needs is a prime example of self-love.
  • Get in shape. Take care of your body. When you’re eating poorly and not getting enough exercise, you’re harming yourself. Obviously, this isn’t a good example of self-love. Show yourself that you take your health seriously. Holistic doctors in my area, can teach you physical routines that can help you to get well and get strong. They can also teach you about a healthy diet, and what it means to eat healthy. You’re loving yourself every time you eat a healthy meal or exercise your body.
  • Appreciate your uniqueness. We tend to be embarrassed about our qualities, skills, or abilities that are unique. However, the most valuable parts of you are those that are different from others. The fact that you have an elbow doesn’t make you special. Discovering and celebrating your differences can help to establish greater self esteem and self love.
  • Practice gratitude. Be grateful for your body, mind, and uniqueness. Be grateful for everything in your life. Holistic practitioners near me, can guide you to create various gratitude exercises in your life. Your life is better than you think. You are better than you think. Be grateful, and you’ll start to believe that you deserve more love from yourself.
  • Be as kind to yourself as you would be to anyone else. To be kinder to others than you are to yourself is just showing everyone, including yourself, that you don’t respect yourself. At the end of the day, there’s no one looking out for you. You’ll have to take on this responsibility yourself. 
Love gut

Self-love is an important part of your self-development. Holistic practitioners near me can guide you through the process of self love. Without self-love, your success and happiness face a huge obstacle.

Self-love is a skill that can be developed. It’s also the result of an effective set of habits. A holistic doctor in my area can help you to develop healthy habits to love yourself. Set aside some time each day to build your self-esteem and self-love. Your life will be better for it.

Healthy Aging

Holistic advice for aging gracefully on Coast Live

 

5 Tips to aging gracefully and living a healthy lifestyle

Healthy aging is on the top of so many people’s mind. Often it is said that aging is not for the weak. Things sag, pain nags, and your body just doesn’t seem to want to cooperate. What is there to do to ensure that the body ages in a healthy manner. The following 5 tips will help you forget your age and stay healthy.

LAUGH… OFTEN! – As we begin to adult, we often become disconnected with the humor of being ourselves. How many times have you left a room and forget why you left the room or when you are looking all around for an object right in front of you. How many times have you lost your keys, or your phone? Many of us have so many things going on we are grateful our heads are still attached. Laughing at yourself, often and contagiously allows you to let go of the small things, and open up to living healthy.

If you can contract it….do it! The gym is not the only place for muscle contractions. In fact, anytime and anywhere tighten your booty, your legs, your tummy, and pretty much any muscle that will contract. Healthy anti aging lifestyle is contracting tiny muscles which will continue to build strength, tone, and of course build collagen and keep all of your body parts above the sage line.

Find balance. Life cannot only be about your kids, your work, and your relationship. Life is about living a full healthy life. If you get stuck in one area of your life, and put all of your energy in this one area the tendency is to neglect other areas. The other thing to consider is that if this area becomes disappointing there is nothing left in the area to fall back on. Disappointment can lead to grief and sorrow which weighs your energy down, that leads to premature aging.

Drink UP! Chronic dehydration can lead to the skin not being supple and full. The longer you stay dehydrated, the longer your skin stays nourished with the appearance of youth. Everyone requires half of their bodyweight in water to replenish the hydration within the cells of the body. Proper hydration can not only assist with healthy agin, but healthy bowels, energy, and natural detoxification.

BEWARE IF POTIONS. Everyone wants the magic anti-agin serum, yet truly it does not exist. Having an anti aging lifestyle is a better solution than chasing after the quick fix. The healthier you maintain as you are younger the better your body will age later on. Having a healthy lifestyle means eating healthy, drinking water, stressing less, and experiencing life from a place of joy. A healthy lifestyle is the long game, not the short game.

The sooner you begin a healthy lifestyle, the better. This will ensure that you maintain your health as you age. Otherwise, if you wait until the last minute you may or may not get the result you are looking for in terms of healthy aging. If you would like to begin the process of aging gracefully, our practice can help.

Dad and Daughter

6 Ways to Teach Empathy to Children

The ability to understand the feelings of others is a core quality that contributes to healthy, prosperous relationships and social connections. At our integrative family wellness center, we look at the impact and the role that empathy plays in healing the family dynamic. We can work with you on how to teach empathy to children.

Parents who know how to empathy to children weren’t born with this knowledge – they learned and applied it. And you can too! We find in our integrative family wellness center, that many parents were not taught how to empathize with their own feelings let alone learning how to empathize with their children’s feelings. This is a struggle when you are trying to practice things that you yourself has not been taught yourself. 

The good news is that within our integrative family wellness center, we teach these skills for success. As a growing part of integrative family wellness, these skills can be tricky to learn, especially for toddlers. However, all of the work and effort you put in to teach this important trait pays off greatly. Please take your time, add one step and one component at a time. 

The founder of the school of individual psychology, Alfred Adler, said, “Empathy is seeing with the eyes of another, listening with the ears of another and feeling with the heart of another.” This is even when we do not want to see the other person’s viewpoint. 

A few questions posed by parents in our integrative family wellness center, look something like this: When is the right time to start teaching our kids empathy? How should we do it? Is the occasional lecture about the importance of the skill enough? Are there some creative ways to do it? Will your child end up overwhelmed by empathy? When looking at the role of emotions, beliefs, behaviors, and actions we begin to look at the integrative family wellness dynamic. 

Parents who practice conscious parenting deal with these and many other questions on a daily basis. Fortunately, even though it is a learned behavior, your child is born with the capacity for empathy. You just have to recognize it and encourage the attitude that cultivates this capacity. This can be a challenge when dealing with survival mechanisms such as keeping up with the demands of work, money, etc. However, slowing down and being present is a practice that we teach at our integrative family wellness center. Providing skills, tools, techniques, and walking someone through the process of healing holistically is a what we help families do in our integrative family wellness practice. 

Any parent who is capable of being kind and shows compassion already provides their children with a good foundation of empathy. Children often mimic behavior that they see and are around. These include healthy and unhealthy behaviors. 

Here are 6 ways to teach your child the art of compassion and empathy that we teach in our Integrative Family Wellness Center:

  • Teach about emotions. Emotional intelligence, the ability to recognize, differ, and name various emotions correctly is the key to future empathy. Use flash cards, discuss, and provide insight to various emotions. Remember children do not have the language to describe and connect with their emotions. Providing language and insight for children by providing connections to their emotions. Such as I see you are frustrated, do you want to talk about it?
    • A child cannot empathize with feelings they can’t explain. By pointing out and naming emotions you assume your child is feeling, and the ones you’re feeling as well, you will stimulate the development of emotional intelligence. Repressed emotions and repressed communications can create outbursts. People often have outbursts when they have stifled communications. Understanding this can be helpful and supportive to your child.
  • Model and interpret a variety of feelings. Use everyday situations of observing distress (in real life, books, or on TV) and talk with your child about how the main character of the story could be feeling. Teach them to take a pause and think about other people’s emotions before taking any action. This will teach more presence and educate them out of reactivity. Remember, emotions can feel very big and they can be overwhelming. Many adults have difficulty understanding their emotions, let alone children. Demonstrating low frequency (sadness, anger, grief) as well as high frequency emotions such as joy, happiness, etc. Placing names on these emotions to help build connections to these emotions is key.
  • Inspire curiosity for similarities. Kids feel greater empathy for familiar individuals and people who are more similar to them. People will feel safer if they understand that more people feel the same way as they do. Sometimes if a person does not see or experience another person feels the way they do they can feel wrong, bad, or like an outcast. Knowing and supporting this uncertainty can build confidence. At our integrative family wellness center, we encourage the use of emotions as a tool. We teach families how to harness the power of their emotions to teach boundaries, make decisions, and even manifest the things we want in life.
  • Our integrative family wellness approach, helps your children be aware of characteristics or experiences that they have in common with others. Allowing them to meet people from different backgrounds so they can hear their stories and identify with them.
  • Read stories and organize role-plays. Empathy is more than just “emotion sharing.” It means taking another person’s perspective as well and trying to walk a mile in their shoes. When situations come up ask questions like, how do you think this person felt or how a person would feel if this situation occurred.
Teach Empathy To Children
  • Fictional stories and real-life narratives offer excellent opportunities for teaching empathy. Discuss the story you are reading with your child and focus on the hero’s emotions. These can be non threatening and free.
  • Simulate common difficulties and life challenges with your children. This way they can perceive how they feel playing the role which will help them understand other people better. We have some excellent age appropriate examples at our integrative family wellness center.
  • Practice recognizing facial expressions. Being empathic is hard if you can’t read someone’s face. Toddlers often misinterpret facial expressions. Show them pictures of people expressing different emotions and help them name each one of them correctly. We tend to use emotion flash cards in our integrative family wellness practice.
  • After a conflict, share emotions. Conflicts happen in every family. Maybe you got angry with your child for something they did, or perhaps they got in a fight with their sibling. Forgive yourself for expressing your emotions. Sometimes, a part of the healing process is reparenting yourself.
  • Once you’ve calmed down after the conflict, talk to your child about everyone’s emotions. This will enhance their empathy and also help them express their feelings more adaptively.

The moment you decide to teach empathy to children, you can be sure that you’re on the right path. Remember, each time you demonstrate empathy on your own, you are one step closer to having an emotionally well-developed child. Remember this is a process, sometimes you will be the teacher and sometimes the student in the process of self-learning. 

Stressed wife

Are You a Highly Sensitive Person? Signs Your Are Overly Sensitive

Dr. Elaine Aron defines the highly sensitive person as someone who “has a sensitive nervous system, is aware of subtleties in his/her surroundings, and is more easily overwhelmed when in a highly stimulating environment.” At our alternative naturopathic center, we often see sensitive humans and teach them how to navigate life through teaching them coping skills. 

It’s estimated that as many as 20% of the population could be classified as highly sensitive. So, you’re not alone if you believe that you’re highly sensitive. This might sound like a defect, but it can be very valuable to be highly sensitive. At a holistic center near me, we teach you how to use your high sensitivity for your highest good to transform.

Highly sensitive people tend to be very thoughtful, creative, and intelligent. They can also be great partners. You have a lot to offer if you’re highly sensitive, and our alternative naturopathic center is designed to teach you as well as your partner how to live as a highly sensitive human. 

At a holistic center near me we discuss several characteristics that suggest you might be a highly sensitive person:

  • Your feelings are easily hurt. Do your feelings seem to be hurt more easily than those of the average person? This is a common theme in those that are highly sensitive. Highly sensitive people can feel quite a bit from other people. They can feel other people’s emotional upsets, and tensions which can effect the highly sensitive person. The challenge is to recognize what emotions are there’s and what emotions are other peoples, which is a part of what we teach you in an alternative naturopathic center.
  • Negative thoughts and emotions consume a lot of your time. Do you spend a lot of time dealing with negative thoughts and emotions? This can be draining and exhausting to experience negative thoughts and emotions all of the time. At a holistic center near me, we teach people the skills and the tools necessary to get well and heal.
  • Difficulty accepting criticism even if it’s accurate and constructive. Criticism isn’t easy for most people to hear, but is it devastating for you? Are you greatly upset by any type of criticism? Does criticism make you want to quit? This can be from previous programming where criticism made you feel bad, wrong, or judged. At our alternative naturopathic center, we teach you how to remain coachable, be open, and heal. We can help you to distinguish what is your “stuff” and their “stuff” so you can truly heal.
Stressed woman
  • Overreaction to perceived slights or mild insults. When someone fails to say “hello” to you, does it bother you a lot? Do you assume the worst when someone slights you or makes a questionable comment? At an alternative naturopathic center, we work with you on all of these perceptions and help you create healthy boundaries between you and other people. We also help you determine your perceptions and distinguish what if any learnings can come from these triggers.
  • Easily overstimulated by crowds, too much activity, bright lights, loud noises, or strong odors. Do you avoid places with a lot of people or loud noise? Do strong odors bother you? Are you easily overstimulated in general? A holistic center near me creates a calming healing environment designed to allow you to relax and not be over stimulated. We create a center for healing.
  • Easily upset by negative news media. When you watch or read about negative news stories, are you bothered more than most others you know? Watching or listening to the news media can create upsets which can lead to emotional reactions. These reactions often are not necessary when we are looking at self healing.
  • You enjoy spending time alone. Do you truly enjoy spending time by yourself? When you’re alone, do you like to keep things simple and quiet? Or, do you listen to loud music while playing video games? We often experience those that are more introverted at our alternative naturopathic center, until we help them find freedom through the process of becoming a practice member. We offer a step by step approach to help people transform. 
  • Does it drive you crazy when you have something in your shoe? Do scratchy fabrics drive you nuts? This is another good indicator that you might be highly sensitive. At a holistic center near me, we often encounter those with texture and touch sensitivities. We work to establish neurological or mineral deficiencies that may be contributing to the texture sensitivity.
highly sensitive

At our alternative naturopathic center we have discovered these advantages of being highly sensitive:

  1. More empathetic. If you’re highly sensitive, you can relate more easily to the emotions of others. It’s almost like you know what everyone is thinking and feeling. You can interpret other peoples thoughts and emotions while helping them through those thoughts and feelings.
  2. More aware of social cues. Highly sensitive people are very aware of social cues like body language, facial expressions, and how to use and interpret personal space. This can be designed for safety but it also helpful in communication. At a holistic center near me, we can help you to read body language and help you to determine the best communication style to be used.
  3. More alert to changes in environment. You know when something has changed, or items are out of place. You can feel when the mood of a room has changed. This is why learning about Feng Shui and the use of color is so helpful for you to help you feel safe, secure, and comfortable in your environment. We are able to teach you how to design your environment at our alternative naturopathic center.
  4. Able to enjoy subtle things. You can notice small things and appreciate them. You’re more likely to enjoy looking at art, a butterfly, or the clouds than the average person. This is almost like a superpower. You can entertain yourself with simple things. Subtly is a cornerstone of a holistic center near me, as it helps to determine the things missing or things that need support in the area of your health. Relationships, environment, mental and emotional states all impact your physical health so understanding these things is key to your recovery. 
highly sensitive people

It’s easy to see how these characteristics would be useful in art, negotiating, or working in counseling. There are many ways to use these abilities to your advantage. Embracing who you are, knowing how to transform these “feelings” into practical tools, and then using them to create the life you want is key to success. 

There are also fields that you should probably avoid if you want to feel happy and peaceful. Working on the bond trading floor in Manhattan probably isn’t your cup of tea. Selling door-to-door probably doesn’t appeal to you either.

Use your natural strengths and avoid your natural weaknesses. This is always good advice if you want to be happy and successful.

Genes

Talking with a holistic doctor about genetics and health on Coast Live

 

Genetics and health

Genetics plays a role in the health of a person but it is not the defining factor of ones health. We have learned that genetics does not define our health as it only accounts for 30% of the health of the person. That means that you are no longer defined by your genes. Genetics is often blamed for lifestyle habits that are passed down for generations. Many people seek genetic testing such as an mthfr test. MTHFR was the first gene mutation discovered in the genome project. The genome project was an extensive gene research project to uncover and name various genes within the body.

The MTHFR mutation test is often done in saliva, and relates to B12 and folate methylation pathways. MTHFR genetic variants can lead to other challenges such as homocysteine issues, SAMe issues, etc. This is just one genetic variant, since then they have found thousands of genetic variants. These genetic variants have impact on the system but only if the genes are placed in a unhealthy environment.

genetics and health

We have learned we are not a victim to our genes, and we are 100% responsible for our own health. An mthfr mutation test can determine if you have these variants and then create a treatment strategy around them. We often run and evaluate raw genetic data as. a baseline for health. Even though we cannot change our genes we can build a nutritional foundation around the genes to support them.

Educating about critical lifestyle habits is also necessary so that we are able to shift and heal. We are more powerful than what we may think, even over our genes. Just because certain diseases have been passed down from generations it does not mean that you have to manifest the disease. Heart disease, diabetes, etc are all a combination of genetic and lifestyle habits. We cannot control our genes but we can control the environment to which our genes are sitting inside of- a healthy or unhealthy environment.

Holisitc Adrenal Glands Social 0014

Modern Rules for Minimizing Family Conflicts

In our Virginia Beach Holistic Clinic, we often work with families. With the growing pressure on the family. Family conflicts tend to build. Family conflicts often escalate during times of change, especially in times of change which are derived from feelings of powerlessness. For example, when multiple generations are sheltering under one roof instead of going to work and school as usual it provides no reprieve from each others personality. Our Virginia Beach Health Clinic often works with families and the family dynamics.

Even ordinary squabbles over the remote control can grow more heated with the extra time spent with each other. That’s especially true if deeper issues, like sibling rivalry and clashing lifestyles, have been lingering under the surface.In our Virginia Beach Holistic Clinic, we work to uncover these deep seated emotional and relationship issues. 

Mental Health

You can make your time at home more peaceful and enjoyable and we often recommend various strategies in our Virginia Beach Health Clinic. Try these strategies for preventing and resolving family disputes in a faster more loving manner.

Strategies for Preventing Family Conflicts

It’s natural to disagree even with those you love. We often see many disagreements in our Virginia Beach Health Clinic. On the other hand, you can also take steps to keep conflicts from multiplying by following some of these simple techniques that we teach in our Virginia Beach Holistic Clinic.

Parenting the highly sensitive child II

Try these techniques for fewer conflicts:

  1. Appreciate each other. Your relationships matter more than any issue that could divide you. Think about why you love each other and express your gratitude often. This can be challenging when they are getting on our nerves. But we know from working with thousands of families in our Virginia Beach Health Clinic that the act and vibration of gratitude can help support the frequency of love which minimizes agitation.
  2. Establish priorities. Ask yourself if any particular event is worth arguing about. You can probably get used to the toilet paper hanging over or under the roll. You truly do not need to die on every hill. In our Virginia Beach Holistic Clinic, we help provide a space for family members to express their frustrations and sort through what matters the most to the individual and if it will cause help instead of harm by sharing.
  3. Clarify boundaries. Understand your own needs and limits. Figure out the reasons behind your requests, so you can negotiate more effectively. Let others know how you wish to be treated and the consequences for crossing your boundaries. Setting healthy boundaries is a healthy and loving act for self. At times, it can feel uncomfortable to set boundaries with others, however it can allow for greater ease and less resentment.
  4. Schedule family meetings. Ongoing communication reduces misunderstandings. We tend to recommend within our Virginia Beach Holistic Clinic to have family meetings. These are safe places, and spaces designed to allow for you to get well. You may want to hold formal family meetings or put aside time each day to give each other updates and cover important topics.
  5. Pull together. Share practical assistance, support, and encouragement. Aim to find solutions that benefit your whole family instead of trying to score personal victories. This can prove to be healthier for the whole instead of just the one. Our Virginia Beach Health Clinic is grateful for the health of the whole. 
Holisitc Adrenal Glands Social 0014

Strategies for Resolving Family Conflicts Taught at our Virginia Beach Holistic Clinic

What if you’re already feuding with each other? Keep in mind that settling conflicts constructively can actually draw you closer together. We often delve deeper into these unconscious behaviors, beliefs, core beliefs, etc that can be driving these interactions. 

Keep these tips in mind that we recommend at our Virginia Beach Health Clinic

  1. Stay calm. Avoid saying anything in anger that you might regret later. Take a walk around the block if you need to cool down. Make sure to take a break when things get heated and learn to fight in a healthy way. Fair fighting rules include agreeing not to yell, name call, or disrespect each other.
  2. Listen closely. Let your family members know that you care about their opinions. Hear them out without interrupting. Validate their feelings even if you disagree with their conclusions. Validating and acknowledging what they feel, regardless if you agree or disagree can help everyone feel supported, loved, and accepted unconditionally.
  3. Narrow your focus. Stick to one subject at a time. When you’re trying to divide household chores fairly, it’s irrelevant to mention who ate the last slice of pizza.Those that do not want to take personal responsibility will often deflect and those that do not want to deal with the task at hand may send the conversation flying in thousands of directions. Stay focused, and be present in the conversation.
  4. Look ahead. Let go of past disappointments and resentments. Focus on what positive changes you can make for your future together. Resentments often come from suppressed communications. Disappointments come from thwarted intention or unfulfilled expectations. We can be responsible for our feelings of disappointment and accept the situation and the person for who they are and not who you want them to be. In communication, we work on fully expressing ourselves clearly. In our Virginia Beach Holistic Clinic, we often review methods and strategies surrounding communication.
  5. Be specific. Spell out your expectations. You may think that cleaning a bedroom means dusting the top of the door. Your teenage son may feel satisfied as long as the neighbors aren’t mentioning any suspicious odors. Being clear with expectations and gaining acknowledgement and acceptance of these expectations can provide clarity. In our Virginia Beach Health Clinic, we often dispel unclarified and dispel whether our expectations are realistic or unrealistic to manage emotional upsets.
  6. Offer compromises. Be flexible and creative about finding solutions that each family member can be comfortable with. Living together usually requires some give and take.It is about creating a compromise rather than being right, wrong, good or bad. Ensure that each person feels heard accepted, and that everyone gives a little bit in the discussion and in the solution.
  7. Sign a contract. Do you have the same arguments week after week? You may want to put your resolutions down in writing and ask each family member to sign off. Keeping a record is likely to produce more compliance. Signing an agreement can create clarity and gain agreement to all those involved in the struggle.
  8. Teach your children. Parents sometimes worry about how children will be affected when they see family conflicts. However, this can actually be a valuable opportunity for developing communication and relationship skills, as long as you provide a positive role model. Children mimic what they see in adults around them. You are not going to be a perfect parent no doubt, but being mindful of your behavior and your actions can help support little ones mindsets.
  9. Consider counseling. If you’re still finding it difficult to cooperate with each other, it may help to talk with an experienced and objective professional. Our Virginia Beach Holistic Health Clinic work within the family dynamics from a perspective of teaching skills and tools. We encourage that all members of the family have their voice and feel empowered with that voice.  

Family conflicts often stir up strong emotions and power struggles. Protect your relationships and restore harmony by treating each other with kindness and respect. The more you feel internal kindness and resect the more you can create that in the world around you. 

Top 5 Habits To Help Lose Weight: Effective Weight Loss

Do you need habits to help lose weight? Weight loss is a challenge that at times we can all face, especially as we get older and the metabolism slows down. In an ever-evolving modern world, it can be very difficult to find fresh food at a good price for integrative and functional nutrition. Searching for holistic health care near me can help guide you through these obstacles in a succinct manner. 

Fast food restaurants are often found on every corner selling a burger for a dollar, but a head of broccoli can be two or three times that price. Fast food restaurants capitalize on the fact that most people do not prepare for their meals and wait until they are starving to eat something. The challenge with accessibility in integrative and functional nutrition lie with our supply and demand chain. It’s a challenge that many people face when they try to eat healthy. Accessibility and affordability are often challenges in holistic health care near me as well. 

Chopping veggies

With varying opinions and decades of conflicting science showing that some diets work better than others, finding what’s right for you can be a challenge. It can also be very confusing as to what options are best for you specifically. 

With that in mind, hands down the best method you can use to achieve greater weight loss is to influence balance whenever possible. Quite simply, if the food that a person eats is G-D made, then eat it. If it is man made, then avoid it. 

Using a balanced diet as our foundation to successful weight loss, let’s break down five of the most important habits you can integrate into your life in order to lose weight and keep it off in integrative and functional nutrition. 

Holistic health care near me presents The 5 Habits of Successful Weight Loss

There are way more than five habits for successful weight loss in integrative and functional nutrition. Many people will find that by making one simple change to their life that they begin to lose weight. Seeking out holistic health care near me can also be helpful for the forward movement. 

With that said, these are the five most effective habits: 

Stay hydrated. This is perhaps one of the most overlooked components of weight loss. Not only is our body made up of at least 60% water, but hydration is important in muscle growth, circulation, and promoting healthy bowel function. Many people will avoid water unconsciously, and then drink coffee or not drink at all during the day.

Do your best to drink around half of your body weight in water daily. This daily consumption of water will help your body to remove toxins, flush out waste, and increase your potential for strength.

Additionally, this habit can stave off food cravings too. Sometimes, if you are hungry you are often thirsty. So ensure to drink adequate fluids in between feeding times. Try to limit the water consumption while you are eating as this can slow down the digestive process.

Wake up earlier. This is one of the habits that would be beneficial for all of us to aspire to. Waking up early will get your system into a natural circadian rhythm. Waking up at the same time everyday can create a structure that the body can easily follow and sets the tone for the day. It also promotes feeling tired enough at night to get to bed at an opportune time to allow you to get enough sleep.

Waking up earlier could help you sleep better, feel more energized, and promote a healthier weight. Drinking a glass of water upon waking and eating metabolism within an hour upon waking can help stimulate the metabolism. 

 habits to help lose weight
Diet and weight loss concept, fork and measuring tap.

Eat more fibrous foods. The average north American gets 1/5th of the recommended daily allowance of fiber. Not only is fiber essential in balancing out your carbohydrate levels, but it is also a crucial element in weight loss. Fiber can help the insulin balances within the system.

  • Integrative and functional nutrition have shown that fiber has unique properties that help to promote healthy bowel movements, which lead to greater weight management.
  • Holistic health care near me also recommends that fiber has also been shown to limit inflammation and be a great tool for recycling cholesterol. This allows for the digestive system to move in a healthy manner.
  • Limit trans fats and saturated fats. Although the debate is open to interpretation in integrative and functional nutrition, lowering the amount of dietary fat in holistic health care near me. It is recommended to consume 15-20% of your total calories which will help many people to start losing weight.
  • Why is this? Adapting your diet to a more balanced macronutrient scheme of 50/30/20 (50% carbs, 30% protein, 20% fat) will help your body to best handle the increased amount of exercise you will likely be committing to in your quest to lose weight. It is challenging for people to accept that fat is fat, many times people will think that healthy fat doesn’t count. It is important for people to be aware that healthy fat is included in your 20% macro ratio.
  • Increase your daily energy expenditure. This is a fancy way of saying become more active. In integrative and functional nutrition it is recommended to not engage in really difficult workout sessions every day ‒ simply by being more active throughout the day, you will start to increase your energy expenditure and influence weight loss.
  • In holistic health care near me it is recommended to do simple things, like parking further away at a grocery store or taking the stairs in the office.Natural activities such as taking the steps, paddle boarding, and walking to locations can be helpful to improve physical activities.
 habits to help lose weight

Successful Habits Instill Positive Lifestyle Behaviors

Your best bet at losing weight is to try out new things. Trying new things can make it interesting and fun to stay well. Consider this a holistic health lifestyle rather than a forced action. Try eating fresher foods and see how your body responds. Try going for more walks and see if you start to lose weight. At the end of the day, instilling more active habits and eating fresher foods will be a step in the right direction for successful weight loss. 

Family Wellness

Simple healthy breakfast, holistic options on Coast Live

 

Simple Healthy Breakfast

Simple healthy breakfast options don’t have to be overwhelming. Many people are stumped as to what to eat for breakfast. It seems time, energy, or even motivation become an issue when preparing for your day however, breakfast is indeed the most important meal of the day. Stabilizing your glucose with a high protein breakfast is key to ensure that you have healthy meals throughout the day.

I think the key to having a simple healthy breakfast is the breakfast is easy, and accessible. Preparing breakfast in the evening before you start your day is helpful. That way in the morning you do not need to be concerned about the time necessary to prepare. Making grab and go protein muffins or overnight oats can be helpful to accomplish your protein and time needs.

Having ready made things such as cut up fruit with almond butter packets is also another fast high protein food items to eat in the morning. Making something easy to grab in the fridge if you do not have the time to prepare. If you have more time, egg whites and veggies are a great high protein breakfast that can help stabilize blood sugar in the morning. To save time you are able to batch cook these items to have available for each breakfast during the week. A batch cook is cooking a large batch of food and then eating each individual portion as the days progress. Making a healthy breakfast doesn’t have to be complicated.

The key to having healthy breakfast is to eat high protein food an hour upon waking. This is after drinking a large glass of water upon waking. Drinking water as soon as you wake up sets the tone of water drinking for the day. Those that have difficulty drinking water, find that drinking water upon waking can be helpful. Then having a quick high protein breakfast before leaving the house for work can be helpful to starting your day nutritionally.

Mental Health

Recognising Emotional Manipulation by Family Members

Emotional manipulation is how others try to influence your behavior, thoughts, and feelings through misleading actions, words, and subconcious, as well as conscious behaviors. These practices can be harmful to everyone involved, inlacing the person who is exhibiting the manipulative behavior. When working with the environment and landscape of the home, our practice incorporates naturopathic family health into our Integrative family wellness center. Naturopathic family health includes and examines the actions of the family members and how that supports the whole. 

Family members may try to use emotional manipulation to control you. Especially if you are setting a boundary that they do not like. Many times, people become accustom to you not valuing yourself, not honoring yourself, and not knowing your worth. Quite simply we teach people how to treat us. These people, regardless if they are family or not grow accustom to our lack of self love, healthy boundaries, and trauma responses. Naturopathic family health looks to establish healthy boundaries as well as healthy communication amongst family members. At our integrative family wellness center, we work to address the underlying causes of these trauma responses, loss of boundaries, and unhealthy behavior so that each family member is feels heard and honored. 

No one likes to be controlled, manipulated, abused, or gas lighted. These behaviors especially when done to children can create suppression in self esteem. For your own benefit and awareness the following are signs we teach at our integrative family wellness center so that you can be conscious and aware of manipulative behavior. As we teach our families naturopathic family health, they begin to understand how their behaviors impact the whole.

Family together

Denial of the truth. One of the most common ways an emotional manipulator can use emotional manipulation is to deny the truth. This is a key sign. Often referred to as gaslighting. This is when you hold someone accountable to some behavior and they pretend as though you are making it up, you are crazy, etc. This can create deep levels of frustration, resentment, and acting out of the person on the receiving end of this type of abuse. 

  • The person who is an emotional manipulator will often make a promise or a statement but deny it later. They will pretend that the truth doesn’t exist, and conveniently blame your bad memory for it. This is key. They will always try to turn the situation or circumstance around where you are the one deemed “at fault” for their behavior. 
  • It’s difficult to prove the truth without a recording, email, or other physical evidence. In some cases, the manipulator will try to fight the evidence by saying it’s fabricated, project it, create another scenario, or distract from the original subject matter. In our integrative wellness center, we coach couples, family members, and the like to watch out for this behavior as well as naturopathic family health strategies to avoid this type of behavior. Emotional manipulation can be difficult to spot.
  • An emotional manipulator can make attempt to make you feel as if it’s your fault, you’re not remembering the previous conversation the same way., or pretend that the conversation or situation never occurred. They can attempt to trigger feelings of guilt and shame, so you don’t pursue the subject anymore. These are common tactics to take the heat off of them and onto you. Be mindful fo these tactics.

Using guilt. Emotional manipulators frequently use guilt to control their family. This is beyond a playful “guilt trip” where it is obvious the person is not serious but rather using a sad face when you don’t do what they ask but quickly move on. This is a persistent pressure and emotional guilt trip with the intent of shifting behavior into what the desired outcome would be for them. 

  • Family members can use passive-aggressive tactics to implement emotional manipulation. This includes silent treatment, withholding love and affection, being cold, and any other behavior that they know would trigger you. They can also find your weak spots, so it’s easier to make you feel guilty. In our integrative family wellness center, we often see those in abusive relationships such as child-parent or spouse to spouse in these kinds of dynamics. These can be very emotionally hurtful for both parties. When we look at the physiological impact of naturopathic family health we become concerned with the impact of increased internalized stress can have on the body
  • Manipulators will pretend to be victims, so you’ll feel sorry for them. If you refuse to go along with the charade, they will accuse you of being insensitive and mean. They can attempt to have you feel guilty for them in order to get sympathy. This is another important sign to recognize. Many times it can happen so fast with so many emotions being throw around. Be conscious of how you feel in the moment and the reactions from those emotions.
Pouting

Using others. Emotional manipulators will use your friends and other family members to hurt you. They can try to turn friends, and family against you. They are capable of bullying you into doing what they want, or trying to paint you out in a negative light. They are hoping that if others view you in a negative manner, then they will side with them, isolating you. 

  • They can use others as messengers or mediators to control you. Emotional manipulators will use these people to send you hurtful messages or to blame you for their issues. They will try to gain sympathy from others against you. By involving another person, they’re able to blame someone else for the message being misinterpreted. The other person either unwittingly or in being empathetic can side with them. It is totally okay to let these relationships go, it is not worth being stuck in the middle or having to defend yourself. Those people that love you and accept you will be with you no matter what goes on around them.

Anger and threats. Family members can use their anger and threats to manipulate you. They can also use passive aggressive tactics such as subtle micro aggressions or acts of anger. It is important not to succumb to pressure or unhealthy behaviors. Remove yourself immediately if things escalate. Sadly, these situations rarely get better they only get worse. In our integrative family wellness center we have seen,

  • An emotional manipulator using anger to frighten and coerce people. Threats and angry outbursts are used to make the other person feel uncomfortable and upset. They can react at anytime and for any reason. Borderline personalities are often like this- they can erupt at anytime which leaves the other family members to tip toe around them. It is not the job of anyone in the family to tip toe around other family members. 
  • In Naturopathic Family Health, we observe Emotional manipulators using anger to interrupt or stop a conversation they don’t like. For example, a family member who refuses to discuss his affairs may use an angry outburst and threats to end the conversation or storm out of the room. This is a diversion tactic and a way to buy the person more time to figure out a new strategy. The emotional manipulator also does not want to be held accountable or responsible for their behavior.
Mental Health

The anger can escalate to physical violence, so it’s important to pay close attention to the situation and seek help if necessary. If there is violence, it is important to reach out for help. Our integrative family wellness center is a safe place, where we can help you find resources to help. 

  • Belittling tactics. Family members may try to belittle you, so they can manipulate you easier. This is to put you down and weaken your self esteem. Subtle and not so subtle name calling, put downs, and derogatory comments about you, your demeanor, and pretty much anything that you care about is off limits. It is not acceptable for anyone to be unkind to you.
  • Emotional manipulators will criticize you and point out your flaws. The main goal of this tactic is to make you feel inferior, so you’re easier to control. This can be as simple as your extra 5 lbs, or the loss of a job. An emotional manipulator will go after whatever wounds they know hurts you so they can continue to get you to do what they want you to do for them. At the first name calling or derogorty comment regardless of how small set the boundary immediately. Naturopathic family health includes developing fair and healthy fighting rule strategies which does not include name calling.

Focusing on vulnerable targets. Manipulators seek out sensitive people because it’s easier to influence them. They deliberately look for people who are vulnerable and insecure. They can spot your insecurities and use them. These can also be people who are deeply empathetic as well. Deeply empathetic people such as healers can often attract those who are in need of healing. At our integrative family wellness center, we teach skills and tools for healers to not create relationships with people who are going to be emotionally as well as energetically draining to them.

  • In the beginning, emotional manipulators may even seem kind and concerned as they gather information about you. However, this quickly changes to control. Noticing patterns that arise is key. Also, separation from family and friends is also key. These are key indicators that this is perhaps a controlling and unhealthy relationship.
  • Sensitive people are more likely to become victims of family members who want to control them. They’re less likely to stand up for themselves or speak out against the manipulators. It’s important to spot these signs in a relationship. These can also be people who have experienced some level of trauma in their lives as these types of behaviors are familiar to them. 

You can recognize emotional manipulation and refuse to let the family member take control of you or your actions. These relationships are unhealthy and toxic. Seek professional help if you need to, but it’s important to make positive changes to the relationship or let the relationship go. We are here to help you at our integrative family wellness center to create naturopathic family health. We are just a phone call away don’t fall victim to emotional manipulation. 

Love Your Body and Your Food with Intuitive Eating

Are you tired of yo-yo dieting and virginia weight loss books that contradict each other? Every month or so a new diet comes out and everyone jumps on the bandwagon. It is challenging to determine which diet is best for you. A self care coach can teach intuitive eating, which may be the strategy you need to teach you how to love your body and your food.

Intuitive eating is based on listening to your body so it can guide you in making food choices. The term is often associated with a 1995 book by the same name, but the concepts are much older and widespread. Virginia weight loss involves connection to food and the impact that diet may have on weight gain/ weight loss. 

Studies and a self care coach can show that following your inner cues can enhance your mental and physical health. However, the process can be confusing if you’re unsure about where to begin. Learn how to separate fact from fiction when it comes to intuitive eating by reviewing the following information. 

Myths about Intuitive Eating:

  1. Avoid extremes. Virginia weight loss can be tempting to go on the next fad diet, however fads tend to not work and can be damaging to the digestive system. There’s a difference between enjoying your food and eating anything you want without regard for the consequences. When you give up strict diets, you’ll need to invent your own guidelines. Setting these guidelines and working with a self care coach can help you determine what foods work best for you.
  2. Clarify your goals. Virginia weight loss goals can sometimes make you lose sight of other important objectives. Intuitive eating encourages you to think about your body being strong and fit rather than just a smaller size. A self care coach, can teach you how to focus on healthy goals and create steps towards these goals.
  3. Do your research. While your body possesses great wisdom, it can use a little help. A Virginia weight loss self care coach, can help dispel myths and rumors. They can also guide a person through step by step what needs to be done to accomplish the goals. After all, you probably don’t instinctively recognize and avoid cookies containing trans fats. Once you work with a self care coach they can advise you on the latest medical studies and product labels to guide you in making informed choices. 

Recognize True Hunger:

  1. Rate your symptoms. Eating when you’re hungry and stopping when you’re full is a basic principle of intuitive eating. However, it may be difficult after years of dieting.A self care coach can help you determine healthy portion sizes. Consistent yo yo dieting can effect the minds perception of being full and satisfied. Virginia weight loss goals can only be achieved by maintaining healthy portions. Increase your awareness by assigning a number from one to ten, based on whether you’re peckish or ravenous.
  2. Fuel up. It’s easier to resist junk food when you’re slightly full. Carry nutritious snacks around with you. Having some quick high protein snacks are helpful to minimize any temptations to eat high fatty or high sugary foods. Use an online calculator to figure out how many calories you need each day to meet your basic needs. A virginia weight loss self care coach can help you determine what your basal metabolic rate needs to be for your goals.
  3. Slow down. It takes about 20 minutes for your brain to register that you’ve eaten enough. Pause during meals to avoid becoming stuffed. We are often so rushed during our day, eating and drinking in a rushed manner is not helpful to our digestive system. In fact, the more that you rush into your food there is a tendency to overeat, eat the wrong things, or eat on the go. Reserving a specific time to eat lunch or dinner can be helpful to slow down. A virginia weight loss self care coach would also recommend to preplan your meals. It is key to have a plan for the morning as to what you are going to eat during the day.
  4. Stay hydrated. Thirst is often mistaken for hunger. Before you head for the refrigerator, drink a glass of water to see if your cravings will disappear. Proper hydration looks like half your body weight in ounces of water per day. It is important to track your water during the day to assess the amount of water you are drinking. It is helpful to purchase a bottle that you can easily track the water. Exploring how much water to drink per day brings up a lot of self discovery. Knowing when to start drinking, stop drinking, etc can be learned through this process.
  5. Examine your feelings. Your emotions can also make you vulnerable to overeating. Find alternatives to comforting yourself than with high sugary foods. A virginia weight loss self care coach can teach techniques such as EFT, Clinical Hypnotherapy, Meditation to help support emotional upsets. Go for a walk when you’re bored and call a friend when you’ve had a rough day at the office to express your emotions rather than eating. 
Love Your Body

Other Truths about Intuitive Eating:

  1. Exercise regularly. An active lifestyle helps you to connect with your body. Make your workouts fun by varying your routine and inviting family and friends along to join you. When you are active you tend to be more connected with your food choices for the day. It is easier to eat healthier when you are spending time in physical activity.
  2. Learn to cook. You’ll look forward to eating your vegetables and other fiber-rich foods if you learn how to prepare them. Watch food channels on TV and browse online for quick and easy recipes. A virginia weight loss self care coach, has many meal plan options available, as well as many recipes that can help you keep your food on track.
  3. Be patient. It takes time to change your eating habits. That’s especially true if you’ve been losing weight and putting it back on over the years. Give yourself credit for taking the first steps toward restoring balance. It is key to be easier on yourself forgiving and supporting yourself as things come up. It is not always an easy or fast process of changing your lifestyle. It is a process, doing one step at a time can be very helpful. Remember this is a marathon and not a sprint.
  4. Honor your body. Intuitive eating involves your attitude as well as your menu. Appreciate your body and its capabilities. Focus on your positive features instead of dwelling on your thick ankles. Putting positive affirmations on your mirror, telling yourself that you love yourself, and reaffirming that you are enough is key to be able to support your progress. You will have an easier time building upon positive reinforcement instead of negative reinforcement.
  5. Think long term. Work towards changes you can sustain instead of crash diets that you’ll probably abandon within a few weeks. The choices you make today can help you live longer and lower your risk for diabetes and other serious conditions. A virginia beach weight loss self care coach, helps ease the process by guiding you through proven strategies to help you become successful. Everyday little steps can help build over time to allow for you to reach your long term goals. 

Create a more positive body image and eat the foods you love without feeling any guilt. Intuitive eating is more fun than any restrictive diet and helps you to develop healthy habits that you can practice for the rest of your life. The easier you are on yourself through the process, the more rewarding it may be for you.