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Forest Bathing for Mindfulness & Well-Being

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In Japan, there is a practice called forest bathing, or shinrin-yoku. Shinrin means "forest," and yoku means "bath." So shinrin-yoku means bathing in the
forest environment or experiencing the forest through our senses.

While Japan is credited with the term shinrin-yoku, the concept at the heart of the practice is not new. Many cultures have long acknowledged the importance of the natural world to human health.

Forest bathing can be simplified as being in and connecting with nature through our senses of sight, hearing, taste, smell, and touch. We know how good we feel when we spend time in nature. How it can ground, calm, energize, and uplift us. The fresh, clean air, the richness of colors, and the awareness of being part of something bigger than ourselves are just a few of the benefits we can experience.

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440 Hits

Using affirmations to shift from self-judgment to self-compassion

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How do you talk to yourself? Really think about this. 

Take a regular morning routine, such as getting ready for work, and think about what you say to yourself. As you check the mirror before stepping out of your home, what do you say? If it's something like, "You look fabulous!" you're probably not suffering too much from self-judgment. But it's more likely that you say something like, "I look so fat" or "Great, bags under my eyes again." As your day progresses, what's the self-talk? When you make a mistake at work, is your response compassionate or judgmental? Do you say things like "I'm such an idiot," or other negative descriptors?

It's important to point out that most people are very self-critical and at the same time, totally unaware of how damaging this is. Listen to your own self-talk and then picture yourself talking to a friend that way. The odds are, you would never speak to someone else as harshly as you speak to yourself.

Let's consider some strategies for reducing self judgement.

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486 Hits

Perfectly balanced spinach, strawberry and goat cheese salad

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This is a great salad to eat on it's own as a light lunch, added to a buffet or served with chicken as dinner. 

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418 Hits

6 strategies for cultivating happiness

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The sound of birds singing on a sunny morning. A soft, early morning breeze is floating through the curtains. The sunrise. A bee is happily moving from flower to flower. A dog is lazily lying in the sun and quietly observing you, as you sip your tea...

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610 Hits

7 steps to better boundaries for your relationships

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  • ​Your colleague has a habit of belittling you in front of your peers.
  • Your friend calls again at 2 a.m. in distress.
  • A family member insists on dropping in at inopportune times.
  • Your partner has a habit of yelling at you.

If you're feeling resentful, used and/or disrespected you know you have a problem. The solution? Boundaries. 
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1047 Hits

Refrigerator Oatmeal Recipe

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Are you having trouble finding a healthy breakfast for weekday mornings that is also quick and easy? Overnight oatmeal is a quick, healthy recipe that you can prepare the day before and then top with your choice of fruit, nuts and berries. It's a healthy start to your day and can be a great source of fibre, protein, healthy fat, as well as vitamins and minerals. 

​Ingredients

  • 1⁄4 cup old fashioned rolled oats
  • 1⁄3 cup low-fat milk
  • 1⁄4 cup low-fat yogurt
  • 1 1⁄2 teaspoon chia seeds or ground flax seeds
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720 Hits

5 ways to improve sleep with a healthy diet!

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Most people know that diet and exercise go hand in hand but did you also know that your diet has a direct effect on how well and how much you sleep?

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1825 Hits

Lets get some clarity on effective Goal Setting

Goal Setting in 2021

We all know that this time of year is filled with thoughts of new beginnings and "resolutions" but what if instead of short-term goals, we could take a deeper dive into understanding what we really want and need? Below are some tips to help you get clear.

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722 Hits

Turning your New Years resolution into a sustainable lifestyle change

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January marks the beginning of something new, a new day, a new outlook, a new year. There is nothing that says 'fresh start' more than January One. Most New Year's Resolutioners begin their plan for change with good intentions. The desire for change is strong and the hope for something new is high.

If the opportunity for change is so great at the beginning of the year, why is it that so many are back to where they began within the first three months of the year?

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874 Hits

Getting through the pandemic holiday season

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Balancing the deep desire for a traditional holiday gathering while combating the feelings of loneliness and isolation because of the Covid 19 pandemic can feel overwhelming.

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1382 Hits

Tips to stay healthy and happy through the winter

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As we reach month 9 of the covid-19 pandemic and the days have become shorter, many of us are struggling to maintain a balance both with our home life as well as our physical and mental well-being. 

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905 Hits

Navigating your teams wellness needs in a new work climate

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Combating compromised health and well-being due to this COVID-19 working environment will need to be the focus of many employers this fall if they wish to keep working their way effectively through this uncertain climate. 

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1470 Hits

My Journey

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Old Ways

I have just completed my 12 Weeks journey and wanted to share my experience so others can truly understand the power of this program.

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1312 Hits

7 Reasons Why Weight Management Is So Difficult

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Just eat less and move more. Has that worked for you?

NO! We've been told this for decades, yet people around the world are getting bigger. 

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1982 Hits

The power of exercise when fighting depression

The power of exercise when fighting depression

Most everyone has experienced depressive type symptoms in their life span and may or may not have actually been diagnosed with depression. Depression affects millions of people around the globe, whether mild or severe.

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2020 Hits

Sweet Potato Pancakes

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My favourite thing to make with Sweet Potato is pancakes. I make a double batch and freeze the other pancakes. You can put them in the toaster, microwave or a pan to quickly just heat them up. 

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1993 Hits

Stress, anxiety and coping strategies that help!

Stress, anxiety and coping strategies that help!

Mood and anxiety disorders are among the most common types of mental disorders in Canada. In fact, according to the Canadian Mental Health Association, in any given year, 1 in 5 people in Canada will personally experience a mental health problem or illness.

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2123 Hits

Back to School - Healthy Sandwiches Made Easy

Back to School - Healthy Sandwiches Made Easy

There are so many possibilities when it comes to creating delicious sandwich options that your children will look forward to eating.

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1491 Hits

Why Goal Setting Isn't Enough

Why Goal Setting Isn't Enough

What I have learned over the past 12 years working with clients as a Health and Wellness Coach is that goal setting isn't just about coming up with a goal and your forward action. It's about so much more; like changing the stories we tell ourselves, our mindset, and the words we use that get in the way of us moving towards what we desire.

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2307 Hits

Changing Stripes - 6 Steps to Behaviour Change

Changing Stripes - 6 Steps to Behaviour Change

On a recent shopping trip I picked up a little striped cardigan for 70% off. Deal! I had a passing thought about it being kind of like a cute little cardigan already in my closet. But a deal is a deal, right?

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1659 Hits

Mindfulness vs. Relaxation

Mindfulness vs. Relaxation

Is Being Mindful and Relaxed the Same Thing?

The short answer is "no". Simply put, being mindful is being aware, and being relaxed is to be free of tension.

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1590 Hits

Walking Meditation

Walking Meditation

Many of us want to bring spirituality into our lives but don't know where to begin. Or we think we have to sit still in silent meditation for an hour each day in order to be "spiritual." 

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1472 Hits

Self Compassion

Self Compassion

Self compassion is a value that provides a great foundation for emotional wellness, self-love, and kindness without suffering or self-criticism. Yet so many clients struggle with feeling unworthy and are plagued with feelings of guilt, shame, doubt,fear and stress.

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1590 Hits

High Functioning, Low Fun?

High Functioning, Low Fun?

I often coach people who are totally oriented to achievement. "Where is the joy or fun in your life?" I ask. "It feels good to accomplish", they say. Of course, it does; everyone would agree. The trouble is if you get stressed and out of balance in the process of accomplishing something. Worse yet? Burnt out. 

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  1391 Hits
1391 Hits

Mindset

Mindset

If you could flip a switch to get to the state of health you want – would you do it? This sounds simple doesn't it, and it actually works. It`s simply a matter of wanting something new and creating new habits. What's complicated is when people want something new but also want to keep the old habits at the same time.

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1734 Hits
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