Monday motivation! Did you know your brain has a built-in negativity bias?

It’s got a lot to do with survival instinct. Our ancestors were constantly on red alert to flee threats. It kept them alive in a world that was full of dangers. We may not face the same threats in today’s modern world but your brain is still primed for survival instinct. It means you’re hardwired to automatically look for the negatives in every situation rather than the positives. Positive thinking can be super important for counteracting negativity bias. Come up with at least five positive thoughts for every negative thought that pops into your mind.

Affirmations: They’re not just for hippies and yogis. You can take control of your thoughts and banish the default of negativity. By doing this, you are opening up the pathway in your brain for positive thoughts to flow through. Write them out. Put them on post it notes on your mirror. You’re going to feel silly, corny and ridiculous. Do it anyway.

I am in charge of how I feel and I choose to feel happy. I can handle whatever comes at me. I deserve this. My quirks are not weaknesses. I have good instincts. Trusting my gut is always a good move. Good things will happen today. I AM WORTHY. I live with purpose. I will create change through my purpose. I am in control of my life. At this moment, I am where I am meant to be.

Have The Courage To Be Yourself!

For some people it is incredibly difficult to be yourself while for others it seems to come naturally. In reality, it doesn’t come naturally for anyone, and everyone has to fight to be themselves at one point or another. But, with dedication, time, and a bit of work you can find the courage to be yourself and live the life you’ve always wanted. I’ve personally struggled in this area; I grew up thinking that I had to be “this or that”. It wasn’t until just a few years ago that I truly began to learn the value of being myself. Don't get me wrong, I don’t have it perfected. But I have come a long way..... Being yourself is the best thing that you can do for you and those you love. It is my sincere hope that you find the courage to continue to be yourself and shine your light as you walk through your path of life.

“THE DOCTOR OF THE FUTURE WILL NO LONGER TREAT THE HUMAN FRAME WITH DRUGS, BUT RATHER WILL CURE AND PREVENT DISEASE WITH NUTRITION.” – THOMAS EDISON

As much as we want to make healthy food choices, it can be hard to stick with a balanced diet when the comfort and ease of less virtuous options are all around—all the dang time. For motivation’s sake, Ive include 7 easy-to-follow tips for making better choices:

1. Cook your own meals

2. Eat mindfully

3. Allow yourself to snack

4. Stop drinking your calories!

5. Stay hydrated

5. Sleep

6. Do not incentivize foods

7. Be patient

My brand new 6-week all inclusive healthy lifestyle program is launching very soon!! Ive worked so hard on this program and I cant wait to share it with everyone....Ill be releasing it at an insane 80% off! Stay tuned 💪🥗

Have you ever stopped to think about how you talk to yourself? Are you your own greatest cheerleader? Or are you your greatest critic? Negative self-talk is when you tell yourself things like “I can’t do it” or “I’ll never get this” or “I should just stop trying.” We've all been there at some point and for some of us moms, the negative self-talk is real!

Three quick ways to reverse this negative self-talk/thinking train:

1) Thought Stopping

This might be the simplest one. When a negative thought pops into your head, you simply say, “Stop. No negative thoughts.” Plan ahead by making a list of all the things you love about yourself or the things youre great at.

2) Positive Affirmations

Say, "Today was not my day and THATS OK!" Reminding yourself that you are a wonderfully imperfect human will go a long way!

3) Cognitive Reframing

This one is the hardest, especially when you are already in a negative mindset. But look for a positive view-find that silver lining. It means taking a negative thought and looking for the positive in it.

Happy Positive Thinking! 🥰

Monday morning accountability reminder from your friendly neighborhood health coach!

I'm SO EXCITED TO ANNOUNCE: I've been working on a new 6-week program that will encompass all kinds of tools to add to your healthy lifestyle arsenal making it easier for you to reach your health goals! I'm hoping to have this program ready to release in just a few short weeks at a crazy 80% off discount! Cant wait to help you on this journey!! More details to follow soon!

This year, I have made it my mission to follow this. If you have a pen and paper next to you (or probably your phone), I seriously suggest writing these lists. I did it, and I was honestly shocked at how often I forget to do something that sparks a fire in my soul, challenges my thoughts, pushes me to be better and in general forces me to step outside my comfort zone.

I started making time for the things that made me happy. The more of the things I did that made me happy, the happier of a person I became.

"Make a list of things that make you happy. Make a list of things that you do everyday. Compare the lists and adjust accordingly." What makes you happy?

Self-care Sunday: Forgiveness.

Forgiveness is, in part, a willingness to drop the narrative on a particular injustice, to stop telling ourselves over and over again the story of what happened, what this other person did, how we were injured, and all the rest of the upsetting things we remind ourselves in relation to this unforgivable-ness. It's a decision to let the past be what it was, to leave it as is, imperfect and not what we wish it had been. Forgiveness means that we stop the shoulda, coulda, woulda been-s and relinquish the idea that we can create a different (better) past. Forgiveness is different for every human being that lives it. For some, it comes on suddenly, blessedly, without having to think about or try and create it. For others- like myself- it’s a more deliberate process that requires effort and practice. And for others, it’s a permanent destination and once discovered, never slips away. But it can also be a feeling that comes and goes and ebbs and flows. There’s no right way to find or live forgiveness; any path to and version of it will do. Forgiveness is ultimately about choosing to offer ourselves love—and with it, freedom. The other side of the coin is to love and respect ourselves enough to allow this to happen in its own time. This is something that has recently taken up quite a bit of mental bandwidth. I'm a firm believer in forgiveness and second chances. Though, in some cases, for some people, forgiveness is not an option. Some people simply do not deserve this piece of you, this ultimate gift and that part of your heart. Learning to be ok with that decision can lead you on a completely different journey...

For every woman that has struggled, questioned, realized, believed, accomplished and triumphed…Trust Your Journey. For everyone who has dealt with challenging turning points in their lives and discovered along the way that sharing inspiration and stories of hope are an incomparable way to give. I hope to encourage and inspire you daily to be grateful for what you have and mindful of what you can become. Remember to embrace how far you've come and admire the road ahead of you!

When you hear the word grief, you may associate grieving with the death of a loved one—which is often the cause of the most intense type of grief—but any loss can cause grief, including:

Divorce or relationship breakup

Loss of health

Losing a job

Loss of financial stability

A miscarriage

Retirement

Death of a pet

Loss of a cherished dream

A loved one’s serious illness

Loss of a friendship

Loss of safety after a trauma

Selling the family home

Even subtle losses in life can trigger a sense of grief. For example, you might grieve after moving away from home, graduating from college, or changing jobs.

Whatever your loss, it’s personal to you, so don’t feel ashamed about how you feel, or believe that it’s somehow only appropriate to grieve for certain things. If the person, animal, relationship, or situation was significant to you, it’s normal to grieve the loss you’re experiencing. Whatever the cause of your grief, though, there are healthy ways to cope with the pain and sadness. If youre unsure of where/how to start, Hygiea can help work with you. 

A little Friday inspiration; one of my favorite quotes (if you haven't already noticed, I have a lot) is one from Elbert Hubbard-"Parties who want milk should not seat themselves on a stool in the middle of the field in hopes that the cow will back up to them." In other more blunt words, stop waiting for things to happen. If the door youre waiting to open doesn't, walk over to the nearest sledge hammer, gently pick it up, knock down a wall and install that door yourself!

You can keep dreaming about what you want all your life but if you not do anything to make it happen it is unfair to your dreams and yourself. Don’t be afraid to get out of your comfort zone. Make efforts, take risks, and make smart decisions. Don’t wait for opportunities to come to you, go and create them for yourself.

How lucky am I to have these awesome people in my corner!! Angelina- we are incredibly lucky to have you on our team, to call you a wonderful asset to the Hygiea team! Our own quiet-secret weapon 😊

Mike- so lucky to have you as my partner...opening weekend and even though you had permission to hunt the afternoon you still chose to (the smart choice) help make the ice cream social a true success!!

The afternoon we spent with these awesome residents was so much fun! Over and over I got to hear the residents express their gratitude for us giving them a reason to get out of their rooms to enjoy the air and see their friends, neighbors and enjoy each others company, something they havent done in a very long time. Thank you both again for making this day possible! In lieu of a traditional launch or grand opening party we wanted to do something way more fun sooo.....we hosted an ice cream social for our new friends at The Huntington at Nashua! What a fun afternoon we all had watching the residents enjoy the sunshine, visiting with their friends, and of course, Sundaes!!! Big thank you to Angelina and Mike for spending their Sunday with me scooping ice cream, talking with the residents, and making epic Sundaes!! 

Self-Care Sunday: The term self-care gets thrown around so easily and is often seen as interchangeable with the idea of bubble baths, manis-pedis, etc. But, in reality self-care is the collection of habits that support and strengthen your mental health and wellbeing. In other words, self-care is your personal program for taking care of yourself, especially your mental and emotional health. Grounding yourself in your own cultural heritage and getting to know your own roots can be incredibly helpful in doing so. Though not all of us feel a huge connection with our cultural heritage, but quite a few of us do.

What do you think it is about the cultural heritage that draws us to it? Some people might be of the opinion that traditions are sort of archaic and not relevant anymore, or that they are not necessary in today’s modern world. Maybe for some people they aren’t, but then for others, being able to explore their cultural heritage gives them a wide variety of benefits. Learning how your ancestors practiced "self-care" or grounding themselves can play a major role in how you might practice. I recently discovered the majority of my ancestors are from Indigenous Mexico and Scotland. To honor my ancestors and hone in on my own heritage Ive incorporated specific herbs into my everyday meditation/self-care routines. As Ive grown Ive craved to know who and where my family came from, how they paved the way for me, what their sacrifices were, what they believed and how I can honor their work, beliefs and honor the strong people who came before me by incorporating those ancestral lines into something as personal as self-care rituals. What or how are ways that you can incorporate your own heritage into your everyday life, self-care, or routines?

The first Friday of the month every October is World Smile Day. On this day when you walk down the street, you are meant to smile!! Do it on purpose!

Smile for the people having a bad day. Smile for the people having a great day. Smile for someone who may need to see you smile. But mostly, smile for yourself.

“Use your smile to change the world; don’t let the world change your smile.” —Chinese Proverb

Benefits of Working with a Health Coach:

1. You get a personalized plan according to your needs. You’ve probably come to realize that there’s no “one size fits all” solution, especially when it comes to healing from chronic health problems. We are all so unique, which means that each of us needs a unique healing plan.

2. You have full control of the agenda. Even after you’ve come up with an action plan with your health coach, you’re still in full control of the agenda.

3. Your health coach educates you about your health and how to make changes that will support you in the long-term. One of the greatest things about working 1:1 with a health coach is that you get personalized advice based on your health struggles.

4. Got stuck, overwhelmed or facing an obstacle? Your health coach helps you break through the blocks to continue moving forward on your health journey.

5. A health coach keeps you motivated and accountable.

Your health coach is like a personal cheerleader – always there to keep you motivated and moving forward on your healing journey.

6. You have someone there to answer all your questions and give you personalized advice.

7. Your health coach can relate to your struggles and is there to listen to you when all you want is to be heard. One of the toughest parts of a person’s healing journey is going through it alone. Friends and family don’t really understand what it’s like, even though they try to be supportive.

8. You can get extra support in other areas (such as nutrition or fitness) So if you’re looking for extra support in a particular area, a specialized health coach can help you reach those goals faster and more effectively.

In case you were wondering, yes I do offer 1:1 health coaching programs! Interested in learning more? Email me at [email protected]

Time Doesn’t Heal All Wounds. As much as we would love it to be true, time doesn’t heal all wounds. You will still miss your loved one years from now. That’s part of the human experience—we feel sad when someone dies.

For some people, the pain changes. I love this quote by George Eliot. “She was no longer wrestling with the grief, but could sit down with it as a lasting companion and make it a sharer in her thoughts.” Let your friends/family know that we only feel grief when we have felt love.​

Did ya'll know that as of today there are exactly 100 days left in the year! What??! How is that even possible? Remember all those goals you set at the start of the year? Chances are, there are at least a couple of those resolutions that you haven’t gotten around to. And time is running out. Today the countdown begins: it’s day number 1 of the last 100 days of the year (I can hear a few gasps).

What’s still on your “this year I will” list?

Whatever is still left on your list- you have 100 days to do it? Why wait?

Going through grief is tricky and usually feels quite foreign. Being mindful of our senses, we can become more grounded through the process and listen to whatever it is our body, mind, and soul need.

Next time your feelings become too much, take a deep breath and get curious about the present moment. Awaken your senses; what does the air smell like? How does the sun feel on you skin? Give yourself permission to take time to feel your feelings. Write it out, cry it out, or talk it out. Grief can be very isolating and difficult for someone to do alone so seek support when you need it.

If you feel-or have ever felt-guilty about self-care, know this: Taking care of yourself isn't a luxury—it's an essential part of being a good mom, spouse, and caregiver. Making yourself a priority isn't selfish, it is a necessity!! Bottom line is, you cant give what you don't have. Quite a few years ago during a mommy group I expressed my frustrations about not having had any "me-time" in a long time. Their reactions were not what I expected, it was the opposite actually. For a very long time afterwards I felt guilty, shamed and selfish for even entertaining the idea of wanting time for myself. Until one day it hit me, it was like an epiphany, there's nothing wrong with wanting time for me. I give so much of myself to every one else and didn't have anything left me. I had no extra love for myself, nothing left to practice self-care, I was depleted and exhausted.

In the 90s Oprah had a life coach on who said something that shocked her studio audience of moms. She asked the audience to make a list of all the priorities in their lives. Then she asked, “Where are you on that list?” Lots of the audience did not even have themselves on the list at all. Then she made an outrageous suggestion: “You should be the #1 priority on your list.”

If you made a list of priorities, who would be on your list? Where would you be on your list? If youre still reading- and I hope you are- hear me today: being a mom, parent, spouse, or a caregiver of any sort, making yourself a priority isn’t selfish!! In fact, it’s the opposite. It's a necessity. It’s called taking responsibility. Taking responsibility for your health. Taking responsibility for your well-being. Taking responsibility for your emotions. Taking responsibility for your fulfillment. Are you taking responsibility for you? I’m inviting you to put yourself at the top of your list. Take responsibility for your inner world and your outer responses. YOU are important too! How do you make you a priority?

Self-care Sunday: Self-care isn't just about how you treat yourself, how you speak to yourself, eat, think, etc, it has a lot to do with that people that you surround yourself with. How do they think and act? What good do they bring into your life? How do they "feed" your soul? People have a huge impact on your life. With this in mind, take some time to think about the people you’re spending time with the same way you think about what you eat and how you’re exercising.

Some people can be parasites. They suck out your happiness, energy and maybe some of your tangible resources as well. You can put spending time with them in the same category as eating nachos on the couch.

“You are the average of the five people you spend the most time with,” -Jim Rohn.

What does your average look like?

($97 Value Yours FREE for a Limited Time!) And we have some great giveaways throughout the week! PLUS! FREE access to our closed Facebook group for even more support.

Take Advantage of This Exclusive Invitation to Join Us for FREE and Discover...

• The 7 critical strategies that are the KEY to finally achieving your health and fitness goals... (Don't worry, they're not anything complicated or time consuming. I'll show you how to easily implement these simple strategies for a healthier, happier you in no time!)

• How to easily incorporate simple habits and food choices that will help you live a healthier lifestyle... without adding more time-consuming tasks or unnecessary stress to your life.

• Tons of FUN, guidance, and support from a certified health coach and mentor and like-minded people from all over who are gathering together online to learn and grow together one day at a time.

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• All the support and encouragement you need to develop healthy habits that will last a lifetime, one day at a time... with exclusive access to a private Facebook group full of like-minded women who are ready to transform their body and lifestyle for good.

• PLUS: You'll get to discover all this and more inside this 7-day challenge developed by a certified health coach and normally priced at $97... without having to pay a dime.

This FREE 7-Day Challenge Will Help You Kick-Start Your Weight Loss Goals and Feel Your Best... No Matter How Busy You Are or How Many Times You've Failed in the Past!

Hi! I'm Cathy, certified Health Coach and your host for the 7-Day Healthy Habits Challenge. And believe me, I understand just how hard it can be to lead a healthy lifestyle when you're crazy busy and always on the go!

If you want to finally get back your slimmer, sexier body, feel years younger, and set yourself up for a lifetime of vibrant health...

You Just Need to Start Building the Habits That Will Get You There One Day at a Time.

You already know the only real way to get back your body and health is to start eating better and exercising. But sometimes just getting started is the hardest part.

That's exactly why I designed the 7-Day Healthy Habits Challenge!

There's no time-consuming research, complex workouts and recipes, or overly restrictive dieting. During these 7 days, you get the chance to take a breath and simply focus on YOU as I show you real-life, practical habits you can incorporate into your day quickly and easily to start making progress towards your goals.

As soon as you sign up, you'll get instant access to our private Facebook group. Once the challenge starts on Monday October 11, 2021, I'll be sending you 1 email per day that details the each of the 7 healthy habits that are going to transform your life for good.

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I'm so overwhelmed with gratitude at not just the immediate support Ive received over the years that Hygiea has been in formation but the amount of community support surrounding Hygiea since we've launched. A fan (so strange to say fan!) of the Self-Care Sunday posts connected me with the beautiful souls at Affirmation Darling! Are these not just the greatest mugs you've ever seen?! Among other items, these self-care mugs will be on sale very soon in the Hygiea store!

Self-care Sunday: Self-care isn't just about how you treat yourself, but how you teach other people to treat you. As care-givers, its natural to prioritize others' feelings over your own needs. Setting boundaries is a way to practice self-love. By denying your own feelings and needs, resentment and other toxic dynamics can emerge. A crucial component of self-love involves beginning to accept, honor and communicate your needs and wants. When this is practiced regularly, your relationships with others and yourself can shift opening the door to self-love with a healthy balance of loving appreciation.

Self-Care Sunday: Finding beauty in your scars. Beauty is a concept I struggle with—what it means and why it matters. I struggle because huge chunks of my life have not been beautiful. They have been ugly, marred by trauma, with pain, and anger. We see beauty as superficial—eye color, hair texture, and numbers on a scale. We see beauty as something to be measured and weighed. I don’t see beauty that way. I see beauty as the grace point between what hurts and what heals, between the shadow of tragedy and the light of joy. I find beauty in my scars- both physical and emotional. We all have scars, inside and out. We have freckles from sun exposure, emotional trigger points, broken bones, and broken hearts. However our scars manifest, we need not feel ashamed but beautiful. It is beautiful to have lived, really lived, and to have the marks to prove it. It’s a testament of our inner strength. I see scars and I see stories. I see a being who has lived, who has depth, who is a survivor. Living is beautiful. Being a part of this world is beautiful, smile-worthy, despite the tears. With that, remember to embrace your journey, embrace where you stand today, how far you've come and how far you have yet to go. We may hurt, but we will heal—and there’s beauty in our scars.

"The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen." Elisabeth Kubler-Ross

Looking back to my younger years, I am sometimes amazed at how my life has turned out. Nothing is exactly what I had originally planned for but then again, it never really is. Im not even sure that I can say I have stayed the same. Who I am has changed along the way, my values, and my even interests have altered post life lessons. Before the long weekend I want to pose the question, a question that is always seemingly ready to spark reflective conversations on joy, pain, adventure, love-both won and lost-and of course everything in between. Nonetheless, if you could go back in time and hang out with your younger self for a day, what would you say to YOU?

Self-Care Sunday- One of my favorite ways to practice self-care is to unplug! Sometimes this involves the whole family- which doesn't always go over well but they live to tell their story another day! Unplug and reconnect with you/your family/love ones near you. Take a few hours, the whole day or even longer if you can. Today my family is taking the day to unplug, reconnect, and take some much needed time to just be with each other without any other distractions. One of my favorite things to do on a solitary unplug day is to hike!!! When I unplug with my family we take smaller hikes or play card/board games! Id love to hear some of the ways you unplug and what advice would you offer to someone or a family starting out on their own unplug journey?

Your body will be around a lot longer than any other expensive item you own, invest in YOU! Whenever you need a little extra help, Hygiea can help!

We may invest in real estate, passive income, savings and so on but what we do not always realize is that the best investment we can possibly make is our health.

Health is probably the most important element of a person’s well-being.

Here are a few quick, easy and inexpensive ways to do just that-

Turn exercise into a habit: It is scientifically proven that exercise is good for both physical and mental health. Something as simple as a daily walk outdoors can do wonders!

Pay attention to the food you eat: According to studies, a diet rich in vegetables (and fruits) lowers the risk of numerous diseases such as cardiovascular disease, cancer, and diabetes.

Get more sleep: I know I know! Its not that easy but it is that important.

There are so many other ways to invest in you. If youre unsure of where to start, how to achieve those goals, or just need a little more support, Hygiea can fill those gaps.

A lot of us, myself included, get frustrated about our progress in different aspects of life: mental health, physical practices, and even career progress.

We want to get to where we dream of as quickly as possible and if we dont, our frustration commences.

But we forget that progress really is not linear.

This doesn’t mean that you might go back to the start, back to zero, it just means progress can be like an uphill mountain with some ups and downs along the way.

What’s magic about this progress line, is that over time, your ‘downs’ are higher than your previous ‘downs’. And that’s where the magic lies.

A reminder to you to embrace the progression you are making. Embrace the challenges and grow through them

ANNOUNCING: FREE Virtual Support Circle for adolescents experiencing grief from the loss of a loved one/friend. Youre also welcome to join if youre experiencing grief due to a terminally ill loved one/friend.

Starts Tuesday September 14th at 7pm EST.

This will be 8 total week sessions meeting every other week. Registration will start August 31st.

If youre wondering if a support group is right for you, research has shown that a support group of your own peers (people that are currently or have had the same experiences) can greatly help in the healing process. Sharing coping skills, exercise, or just having an open space to vent can be therapeutic. 

Support groups can:

Help you feel better, more hopeful, and know that there are others that understand your emotions. 

Give you a chance to talk about your feelings

Help you work through your thoughts and feelings

Help you deal with emotional episodes

If you are thinking about joining our online support group, here are some common questions and answers to get you started:

How large is the group? 10 people with 2 facilitators

Who attends? Anyone 10-19 experiencing grief from the death of a loved one or close friend. 

How long are the meetings? 60 minutes

How often does the group meet? At 7:00 PM EST, every other Tuesday, beginning September 14, 2021

How long has the group been together? This group is a new addition 

Who leads the meetings, a professional or someone who has experienced loss? Both facilitators are professionals who have lost someone very close to them.

What is the format of the meetings? It is an open forum with lose weekly topics themes so that everyone can talk freely as they wish

Is the main purpose to share feelings, or do people also offer tips to solve problems? Both

Can I just sit and listen? You may just listen if thats what you need. 

Self-care Sunday: ahhh sleep. We all love the word, the action, the process, the outcome. The question for me is always, how much sleep do I really need to function like normal human. I, unlike most people, only want to sleep as long as I need to and nothing more! The amount of adequate sleep varies from person to person. As caregivers, our own sleep needs can oftentimes be put on the backburner in an effort to get more out of our day or even take some of that late night quiet time to make our own. Sleep and emotional health often go hand in hand. Solid, restorative sleep energizes our minds and bodies, while poor sleep does the opposite. How would you describe your sleep in general? Do you get adequate rest each night, or do you often stay up too late and then rely on caffeine to get you through the day?

So, how much sleep do you need?

Most of us have heard that we need eight hours of sleep per night. In reality, its not quite that simple. The latest guidelines from the National Sleep Foundation recommended seven to nine hours of sleep per night for most adults. Consider tracking your sleep for two weeks, nothing the time you went to bed and the time you got out of bed. Subtract the approximate amount of time you were awake at the beginning, middle, and the end of the night. Based on the numbers for each night, you can calculate the average amount of sleep youre getting.  For example, lets you got out of bed at 10:30pm and you get up at 6:30am, so youre in bed for eight hours. It takes you 10 minutes to fall asleep and youre generally awake in the night for 20 minutes or so, and then sleep through until your alarm goes off. Your total sleep time would be eights hours minus 30 minutes, so seven and half hours of sleep. If you often feel sleep during the day and you dont suffer from medical condition like sleep apnea, you probably need more sleep than youre getting. If you wake up constantly feeling relatively refreshed and aren't overly sleep during the day- and aren't relying on caffeine or other stimulants to stay awake-youre probably getting enough sleep. 

Are you getting enough sleep?

Reference: 

CBT Made Simple; Seth J Gillihan, PHD

Self-care Sunday: "You have been criticizing yourself for years, and it hasn't worked. Try approving of yourself and see what happens." -Louise Hay.

Love yourself more. Easier said than done, right? It doesn't have to be. I love making playlists with some of my favorite songs that inspire self-love--my own personal soundtrack to reset my thought process. Try playing music in the background while completing household tasks, relaxing, or just when you need a little pick-me-up. Music can be a powerful tool to inspire you and improve your train of thought. Try this simple exercise and see how it makes you feel.

Some of my favorite self-empowerment songs are:

*I wont back down-Tom Petty

* All I do is win- DJ Kahled

* 9-5- Dolly Parton

* You get what you give- New Radicals

Quite the variety, isnt it? 😝

What's your favorite go-to-pick-me-up song?​

Traveling soon? Perhaps a long-awaited vacation? Business trip? Something completely different? If youre like me and enjoy traveling but struggle to continue eating or finding fresh and healthy choices along your way and no matter where you’re going, you’re probably going to appreciate some quick and easy healthy food ideas. These can help you stay on track and help you bring, and find real food. While these tips can all be used right here at home, this is extra

important when you’re traveling. Traveling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

As a health coach, I have such a sense of pride when my clients skip junky convenience foods. Let me give you some great strategies that can help you do this while you’re “on the road.”

Pro Tip:

When booking your hotel room, ask if you can have one with a mini

-fridge. This will help you store some of your healthy snacks and groceries while you’re there.

BRINGING YOUR OWN HEALTHY SNACKS

Well, this is important because not only will it keep you from becoming a “hangry junk-seeker,” but it can also hold you off until you’re able to stop at a proper grocery store for say...actual real

food! Here are a bunch of my favorite on-the-go snacks to have on hand in your bag and/or cooler:

●If you’re going to have a cooler, or eat them with in a couple of hours, try fresh fruit or boiled eggs (don’t forget the ice packs).

●Unsalted nuts and seeds (I love pecans and sunflower seeds myself).

●Dried or even freeze-dried fruit.

●Kind Bars or Organic Bars of your choice

●Sliced veggies (carrots, celery, cucumber, broccoli, etc.) with a dip (hummus, guacamole, salad dressing, etc.). You can even buy single-

serving packs at just about any grocery store.

●Find good quality protein bars, or make your own before heading out.

●Good quality granola mix- this is easy enough to make your own to fit any dietary restrictions you may have or preferences ie; Keto.

●Savory snacks like roasted chickpeas or pork rinds.

●High quality protein powder to make your own smoothies (I like Sun Warrior or Organifi).Be sure to also pack a mini blender, like a Magic Bullet, if needed.

●And don’t forget your drinks. Bring some water with you. Pack up fresh cut lemons, cucumbers or mint to freshen up your water! Or if you’re flying, choose water in the airport and on the plane.

HOW TO FIND HEALTHY FOOD AT YOUR DESTINATION

Of course, you can always Google your destination and search for grocery stores or healthy restaurants. But there are a couple of web

sites and apps that may be helpful for you.

●FindMeGlutenFree: A website that searches for gluten-free restaurants around the US.

●HealthyOut: An app that helps you find restaurants that cater to your dietary preferences, be they gluten-free, lactose-free, low-calorie, low-carb, etc.

●Food Tripping: Designed for road trips, this app helps you find alternatives to fast food.

KEY TAKEAWAYS

Travelling often comes with unnecessary junk food that can derail your healthy lifestyle. Planning ahead and being prepared can be simple, and help keep your health goals on track even when you’re out and about.

References:

http://www.precisionnutrition.com/travel-friendly-nutrition-tips

http://www.precisionnutrition.com/all-about-eating-on-the-go

https://authoritynutrition.com/22-healthy-foods-that-dont-spoil/

https://www.findmeglutenfree.com/

https://mobile.healthyout.com/

https://play.google.com/store/apps/details?id=com.jacobsmedia.foodtrip

https://itunes.apple.com/ca/app/food-tripping/id633720942?mt=8&ign-mpt=uo%3D4

Sit somewhere in nature. Feel relaxed by the scenery, the fresh air, and the birds singing. Every April 7, the World Health Organization chooses to highlight a special theme current in the wellness and medical world. Ranging from mental health to insurance and everything in between, this day sets the tone for what’s to come in the world stage. This year’s World Health Day will shine a light on nurses and midwives, the on-the-call, restless workforce that revolutionized the healthcare industry as we know it today. 

Self-care is important care too! As busy caregivers we can often neglect our own needs in order to sustain the needs of our loved ones. Remembering to take time away is not only imperative but does not have to be elaborate, it can be simple and cost effective too! Some of my favorite ways to take time for myself are; 

* Meditate: Sit somewhere in nature. Feel relaxed by the scenery, the fresh air, or find a dark and quiet room. 

* Have a soothing bath: Put some essential oil in the bath to unwind and let go.

* Take a  nap! Stop and take some deep breaths.

* Keep a journal: Write down your worries, thoughts, or dreams!

* Coffee/Tea time! Buy yourself a beautiful bouquet of flowers, sit back and enjoy your favorite cup of herbal tea or coffee!

There are so many ways to provide love and care to yourself, the important part is to remember to do them! 

NHDD is such an important decision for all families, ages, sizes and everything in between. The initial conversation can be difficult but some solace should help in knowing that all of your/your loved one(s) final wishes are in place, organized, and ready ensuring that your loved one(s) have one less thing to worry about during what could possibly be one of the most difficult times in their lives. We at Hygiea understand the difficulties surrounding these types of conversations and are happy to help facilitate a conversation and/or walk you through the process. 

As Hygiea is gaining ground and flying towards her official launch, the reality is starting to set in. The dream. This idea. All of the visions I had of creating a home healthcare and wellness company that allows patients and their family's the freedom to choose. Choose how their care is given and how involved every one is. The option to choose how their healthcare is delivered. Hygiea is an homage to my younger sister. I wanted something to honor her memory, I didn't want her loss to be in vain. I knew what Hygiea was before the idea itself was formed. The more I meditated on the idea, the more I focused on the sister I lost, the highs and lows her of illness and healthcare, the stronger Hygiea came into fruition. Now, here I sit patiently waiting for Hygiea to open her proverbial doors, just waiting to touch the dream that felt just out of reach for far too long. Welcome to Hygiea friends! Let us help you on your journey and enhance your vision of healthcare.