Wellness can be hard to defined for many people and it has become a popular word lately. Everyone is looking for wellness but do they actually know what they are searching for, the tools they need to find it or even what it looks like to them?
Below is an audio track, short podcast really, about what wellness is, who I am as a wellness coach and what I offer to clients and people who are interested in learning more about my process and me.
Let me know if this information is helpful for you and reach out if I can help determine what wellness looks like for you!
Recently I hosted a Facebook Live to talk about changing your mindset in 2019.
This meditation is short and is perfect to use when you feel overwhelmed, unbalanced or not sure of a situation.
Taking the time to check in with yourself is key to your personal wellness. Wellness is more than spa days, holistic products, essential oils and what we eat. Wellness is learning to live authentically and creating the best life that is meant only for you!
Set yourself up in a nice comfortable seated position. You can sit on the floor, chair or against the wall with support.
Close your eyes and start to observe your breath. Start to take deep inhales and exhales through your nose.
Start to exhale the breath into the heart space. Exhaling several times and start to feel the space release.
Now, start to inhale and exhale into your heart space. As you take the breath into the heart, start to feel any sensations that might come up. If any stuck feelings or thoughts come up, start to exhale them out through your nose or mouth.
Once you feel connected to your heart, ask your heart, "What am I holding onto here?"
Take a few moments and listen to what the heart has to say. Then ask, "What do I need to do to let go?"
Take another few moments and listen to what comes up. Then ask, "What does my heart want to feel instead?"
Allow what the heart wants to feel to sink in for a few minutes and open your eyes.
Learning what the heart needs to feel will guide you to how you can live more in love. You can also use this mediation to ask about a situation and how you should move forward with it. By starting to see what we hold on to and what we can let go, we start to learn what we need in our lives and where we can move to change if needed.
Recently I read the book, Staying Healthy with the Seasons by Elson M. Hass, M.D. I’d like to share with you a few takeaways that I found in this book to better assist you on your own wellness journey.
Like me, you might not agree with everything is this book but it does have tools to help you feeling your best as the seasons change and our body adapts. No matter what, take extra care during seasonal transitions to give your body and mind the reset that it needs to connect with mother earth!
There is a lot of debate out there about having fats in your diet. The key is to find out the difference between good fats and bad fats. This is where I come in to help you learn what the difference is!
Below is a quick look at fats. I'd be happy to dive deeper with you on your wellness journey as your coach! Contact me for more information.
Modern nutrition standards recommend that up to a third of your nutrient intake be fats, and mostly of the good kind.
Generally, a third of fat intake may remain less beneficial fats, while it is optimum for the remaining two thirds to be mostly good fats. Fat is an important facet of utilizing long-term energy, energy storage, and combating inflammation in the body.
Recommended Daily Intake: No more than 24 grams of saturated fats; no more than 2 grams trans fats per day; as for healthy fats, The World Health Organization recommends a daily EPA and DHA of 0.3-0.5 grams, and a daily ALA intake of 0.8-1.1 grams. Each of these acids are different long chains of Omega-3, healthy fatty acids.
First- The Good: Monounsaturated and Polyunsaturated
Good Sources Include:
Good Omega 3 Sources Include:
Omega 6 sources include:
The Bad: Saturated Fats
It’s generally a good idea to minimize saturated fats in the diet; that will help you reap their benefits while minimizing their health risks.
Saturated Fat Sources Include:
The Ugly: Trans Fats
Sources of Trans Fats Include:
Fat Burning Foods!
*Copyright and information from the International Associations of Wellness Professionals
Do you ever wonder why we crave certain foods during a certain of day, week or month? Are your food cravings causing you imbalance in your life and health?
Food cravings can be a tricky thing to figure out. I’ve observed my own food cravings recently and I found that I crave sweets during stressful and lonely times.
When I am stressed, I turn to chocolate or sugary snacks to feel comforted and enriched. I also noticed that when I feel lonely, I turn to these same sugary treats to fulfill my longing for connection and love. Knowing these two triggers for my sugar cravings, I tried allowing myself to feel the stress or loneliness instead of going for a cookie, piece of chocolate or anything that I can get a hold of.
By taking time to feel my feelings, I noticed the craving for these foods has decreased. I have replaced my afternoon stress burn out and tired feeling with water. By drinking more water, I have energy to make it through the rest of the afternoon.
We all have cravings and we have underlining reasons why our body needs these items we crave. It may be a nutrients imbalance or an emotional tie like mine. Whatever your craving is linked to, take the time this week to really listen to your body and give it the real nutrients it needs. And if it still wants the piece of cake, go for it!
Protein is one of the body's three primary nutrients. On a micro level, protein is a primary building block to keep cells and tissues strong. These little building blocks are called amino acids. Amino acids are vital for the body's continual basic functioning and regulation processes. The body produces some of its own amino acids and must obtain the remainder of the food.
Up to a third of our diet should be protein which is macronutrient found in plant foods, meat and dairy. Proteins are made up of a variety of smaller amino acids, defined depending on the source from which they are found.
Protein is essential for the body's energy uses. It helps strengthen muscle and certain other bodily tissue and ensure that DNA and genes are expressing themselves properly throughout the body. It is closest to what we call direct "full" for our bodies.
Recommended Daily Intake: up to 70 grams per day
These are common symptoms as a result of having too little protein in the diet:
With today's high-protein, low-carb fad diets, it's also possible to have too much protein in the diet. Symptoms include:
Delicious, lean protein sources include wild Alaskan salmon, grass-fed beef, lentils, beans, hummus, nuts and seeds. Summer is a perfect time to grille out your favorite protein sources!
If you're still lacking protein or don't eat meat, a great supplement is Purium's amino acids. You take them throughout the day with meals to get your body functioning to its optimal potential. Details below and contact me for more info!
*Information from the International Association for Wellness Professionals.
I just finished the book, “Healthy, Happy, Sexy: Ayurveda Wisdom for Modern Women” by Katie Silcox. She is also a student/trainee of Rod Stryker who is a well know tantric yoga and Ayurveda teacher that I have followed over the years.
Molly Sommerhalder, Owner of Swan in the Lotus Yoga and Wellness, LLC
Swan in the Lotus came to me after years of connection to myself and my Goddess, Saraswati. My blog will provide inspiration to travel with courage on this life journey and provide lessons to find joy, love and self-care!