2017 Make THIS year, your year!

Each new year I take some time to reflect on the last year and all that went on. The highs, the lows, the lessons learned, and personal growth. Reflection gives me the opportunity to recognize my progress, my failures, and realize my new goals (visions) for the next year. I tend to be a visual thinker, so creating a vision board provides me with a lot of structure for all my dreams/thoughts ahead. I have linked two great articles that shine some light on the strategies and reflections I use as I journey through a new year. Cheers to you in this new year! Would it be the best year yet :)



Healthy Lifestyle Habits For Traumatic Stress

I am so passionate about health and wellness! Stress is a major inhibitor to holistic health. I was honored to be able to speak on this topic back in September at AACC's World Conference alongside my family. Now, to have been featured with my sister, for AACC's article is so exciting! I hope some things listed and explained here can be insightful in understanding and managing stress better. I for one, know the negative impact stress can have on daily living. Staying healthy and making healthier choices, daily, can contribute to a more positive lifestyle!

-ENJOY! :)



In my own life, silence is very important. Freedom from the noise and business of this world is found in silence for me personally. In stillness and quiet, I can hear and connect with my soul. I can cultivate my identity and heart. Prioritizing this silence is very countercultural. What we use as entertainment can end up being our escape and distraction. I see this so much around me. I have even been guilty of using the business or various forms of entertainment to distract myself. Although relationships, entertainment, work, school and hobbies can all be beneficial and fulfilling, the amount and extend of time being spent in these activities is what can drain me. I have learned over the years to find comfort and confidence in silence. With healthy boundaries, I can participate when necessary, and then take my own personal space to be refueled. It really is an intentional disciple to be silent.

I found this article online that clearly explains the importance of solitude as well. This is something I need to continue to develop in my life. I am learning to love silence and solitude! 

The Importance of Lifestyle Modifications

Pills can't fix everything

For most challenging health conditions, it has been proven that lifestyle changes are more than enough for effective treatment and prevention. 

Lifestyle is medicine. 

Making healthy modifications to your daily lifestyle will provide functional healing and amazing health benefits. Discover how to let your food and exercise be your medicine. Eat healthier and exercise more effectively.

A few years ago, I was encouraged to get some blood work done due to some painful symptoms I was experiencing both mentally and physically. To my surprise, test results revealed I had a mild form of the condition called PCOS. All the difficult symptoms I had been experiencing finally made sense. Having a proper diagnosis and effective treatment plan is everything for healing! I began implementing healthy, healing changes in my life for the better. Weight gain, acne, depression and anxiety are some of the symptoms I struggled with before the proper treatment. It wasn't until I started making the healthy modifications in my nutrition, sleep and fitness routine, that I started to experience healing and good health again. 

      "The optimal treatment for PCOS is a multifactorial approach involving diet and lifestyle modification and medications."

      "The No. 1 treatment for PCOS is not metformin or clomid or birth control pills or spironolactone; but attaining and maintaining a normal weight through a good diet (low glycemic index) and regular exercise," says Dr. Serena H. Chen, the director of reproductive endocrine and infertility at St. Barnabas Medical Center.

Whatever your health conditions or concerns are today,  I do know that anyone wanting to grow and change to become the best version of themselves physically and mentally, should consider integrating daily healthy habits into their lifestyle. 

Healthy living habits naturally provide a healthy life.
I encourage you to be intentional and make life giving choices for your healing and wellbeing! 

You will not regret it. 
Love yourself enough make choices to live well.
Let your healthy lifestyle be your medicine. 

PCOS Nutrition

PCOS Foundation

PCOS Foundation Cont.

Health and wellness

The Importance Of Self Care

I completed a self-care exercise a few weeks ago and was really inspired by the outcome.

Many people wonder how it is possible to make self-care a priority when life is so busy. 
I hope you can be reminded that self-care is under your control. 
Self-care is personal. 
I have spent some time researching and reflecting on some tips and skills to incorporate several components of self-care as a daily routine. 
Self-care isn't a one time thing and may look different for each person. However, constant tiny habits can produce lasting change and results for anyone. 

Here are some examples of small but effective habits:

-Step outside of your comfort zone
-Be intentional 
-Utilize time management
-Reflect and evaluate priorities  
-Establish healthy boundaries 
-Be patient and loving toward yourself

Self-care can be misinterpreted as, "selfish," or, "self-indulgent". 
But the real purpose of self-care is self-preservation. 
It's impossible to pour out and serve others from an empty vessel. 
Prioritizing self-care gives you the proper fuel to keep moving forward and investing into other peoples lives. 
So the main question is, what makes you happy? 
Doing what makes you feel the most joy, daily, will contribute to your own self-care. 
Be creative and mindful in discovering what you enjoy the most. What is life giving to you.

Below are just a few examples, to get your ideas flowing, on how you can take good care of yourself.

Self Care Strategies To Transform Your Life

What Self Care Looks Like

Self Care Tips

Health From Within

A lot of what our culture tells us about health is advertised from a physical perspective. I would like to see this change. I want to see people become their fullest potential in life as a whole person. Starting with making healthier lifestyle choices from "within." 
Health is so much more than what you see on the outside. 
What is on the outside is only the surface... but what about the heart? 
What about the soul, the mind, and the internal components of our bodies? 

The food we eat, our quality of sleep, mental health, interpersonal relationships, exercise, immune system, and our environment, really affect our health. This is affected either in a positive or negative way. The choice is ours to make.

As I was researching this topic, "Health from within," I found this really encouraging article on 100 Easy Ways To Be Healthy Inside. I really liked how this article categorized the different aspects of health through:

Eating Out
At Work
Mental Health
Away from home

Since I am a big advocate for self care, both in my own life and in the lives of others, this article will be really helpful in keeping us reminded and motivated to be intentional as we make healthy choices daily! I hope you can take the time to read through some of these examples as well. Maybe something on this list will also be helpful to you. Be encouraged on your own health journey. Remember it is a process.

Mindful Muscle Relaxation Exercise

In just six minutes, this muscle relaxation exercise can help center and calm down the mind and body. "This practice is accessible, convenient, and can help reduce stress and improve your well-being."