4 Ways to Motivate Yourself When All You Want Is To Do Nothing At All

I was inspired to write this post based off how I currently feel on this cold, foggy day.  I’m working from home, and I want nothing more than to cuddle up with my dogs and hibernate.  However, that’s not an option as work has to be done. So, what do I do to motivate myself?  Here are some tips that work for me, so if you can relate to what I’m saying, please try these suggestions out!

 

1. Eat fat. 

Our brains are made up of about 60% fat and need fat to promote clear thinking and focus. Outdated research suggested people stay away from products containing fat, so for me growing up I typically ate fat-free products.  I can’t tell you how relieved I am to now know that healthy fats are actually an essential part of our diet.  Foods like avocado, salmon, coconut oil, organic grass-fed butter and egg yolks are all examples of healthy fats that most people should consume on a daily basis.  I personally don’t eat much dairy, but it makes me sad that I deprived myself of the delicious goodness that is whole milk and 2% Greek yogurt for so many years.  Fat-free products not only taste unsatisfying, but they are typically packed with preservatives and hidden sugars in attempt to improve flavor.  By eating more fat, especially earlier in the day, you can power your brain, enhance learning and memory, and protect yourself again future brain diseases.

To give you an idea of how I fit fats into my diet, here is an example of what I might eat in a day:

Early Morning Meal — My Daily Green Smoothie, which always includes chia seeds and hemp seeds

Breakfast — Two eggs fried in either ghee or coconut oil with vegetables sautéd in either coconut oil or olive oil over rice.

Lunch — Mixed green salad with avocado and a little olive oil with lemon and lime for dressing.

Snack — Apple with almond butter.

Dinner — Baked salmon with steamed broccoli over quinoa.

Fat sources for the day = chia seeds, hemp seeds, egg yolks, ghee, coconut oil, avocado, olive oil, almond butter and salmon.  If you focus on eating whole foods, it’s not so hard to get your daily fat!

 

2. Experiment with Essential Oils

Aromatherapy has been used for thousands of years to improve mood, aid with sleep, energize, fight disease, and so much more.  There’s pretty much an essential oil for just about anything you can think of.  For me, after years of taking pharmaceuticals to manage ADHD, essential oils, in addition to diet, have become my all-natural solution for staying focused.  There are different oils you can use, and there are also oils made of a combination of different scents.  My absolute favorite oil is by DoTerra and it’s called InTune.  It’s a combination of several oils, but it’s my go-to scent whenever it’s time to get working.  Other oils that work well, which are mostly found in InTune, are lavender, Roman chamomile, mandarin, ylang ylang (I love this scent!), frankincense (I love this one too!),  vetiver, and patchouli.

 

3. Use Cannabis

This recommendation might sound counterintuitive and also may not be a solution for everyone.  For me, I have found with certain strains of cannabis that I can manage my ADHD-tendencies.  I do live in California where just about anyone can get a medical marijuana card, so apologies to those of you who unfortunately don’t have access to legal medicine.  For those of you who do, certain strains can actually give you clarity, laser-sharp focus, and can get those creative juices flowing.  Of course, it’s always important to consult your doctor or bud tender first, since they will be able to recommend the best strains for your specific needs, but definitely ask if cannabis can be a good solution for you too.

 

4. Set Daily Goals 

There’s something about writing out your daily to-do list that makes it much easier to get work done during the day.  I think it’s because lists hold you accountable and help with time management.  I actually prefer to write my list the night before, so that I can know exactly what needs to be done when I wake up the following day.

The other part of goal setting, especially when you’re feeling unmotivated, is to set what I call “power hour” goals.  It doesn’t necessarily need to be an hour, but what I’ll do is set a timer for typically about 20-30 minutes and during this time I have to stay completely focused on one task, like writing a blog post.  When my timer goes off I then allow myself a five minute break to walk around and stretch. Sometimes on my break I even let myself check Facebook 🙂  The point is that this system forces my lazy brain to work hard with the promise of a reward.  Because I get to take breaks I don’t get burnt out this way, not to mention I get in a little exercise!

 

For more tips like these, please leave a comment or drop me a line on my website.  Let’s talk!

 

 

 

 

 

 

My Top Tips and Recommended Products For Glowing Skin

Skin is the body’s largest organ, so your skin can say a lot about your health and what’s going on inside your body. There are many reasons for unhealthy skin, but some of the most obvious are hormones, certain beauty or cleaning products with harmful ingredients, toxins in the environment, or toxins from poor diet or non-purified water. With so many ways for the body to absorb toxins, it’s critical to detox often and take measures to avoid these toxins as much as possible.

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Blemishes on the face can tell you what exactly may be going on inside the body. For a guide to face mapping, click here.

I’ve had a few requests recently regarding my beauty regimen, so I’m going to share with you a few tips for glowing skin, along with some of my most recommended beauty products.

I try to always start my mornings off with my daily green smoothie, and I try to eat organic as much as possible. If you cannot afford to eat organic all the time, check out this list for the produce that’s most important to buy organic. It’s called, “The Dirty Dozen and Clean 15,” aka, 12 foods recommended to buy organic and 15 foods that aren’t as necessary to buy organic.

Drinking lots of water is super important for your health and for beautiful skin, so stay hydrated throughout the day and drink warm water with lemon for an extra detox kick. Hydration and a healthy diet do a lot for your skin, but here are some products to enhance your skin’s glow:

Collagen Powder– To start my mornings off right, I drink my daily green smoothie, which contains lots of green, leafy vegetables, fruit, and purified water. I also like to add a tablespoon of collagen protein powder. I prefer collagen powder to other protein powders because collagen doesn’t have a taste and does wonders for the skin, among other benefits. I’ve noticed since I started ingesting collagen powder that my nails have been healthier and my skin looks younger (not to toot my own horn). Bone broth is another recommended way to get collagen.

Collagen Protein Powder

Collagen Protein- $39 on Dr. Axe

 

COOLA Sunscreen- Whether or not the sun is out, I wear sunscreen on my face every day to protect against skin cancer and early signs of aging. I recently picked up this organic, “antioxidant-infused” sunscreen, and I absolutely love it. It uses all natural ingredients like organic acai oil, omega-3,6,9, vitamins B, C, and E. When I wear it, it’s so light that I don’t feel like I’m wearing sunscreen. Although I don’t smell the rose essence as much as I’d like, this tinted version gives my face a nice, even color so that I don’t necessarily have to use a foundation or powder on top.

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Coola Sunscreen- $36 Amazon

Thayers Alcohol-Free Toner– I love this toner. Not only does it smell delicious like rose petals, but it also moisturizes as it tones and makes my face feel especially clean. I only recommend using it at night after washing your face, rather than in the morning, which may cause skin to get oily during the day. This product may be too much if you’re someone with oily skin.

Thayers Alcohol-free Rose Petal Witch Hazel with Aloe Vera ~ 12 oz

Thayers Alcohol-Free Toner with Rose Petal, Aloe and Witch Hazel- $11 on Amazon 

Pure Hyaluronic Acid Serum– Want to know why babies have such plump, dewy skin? Because when babies are born, they are born with high levels of hyaluronic acid, which naturally deplete over time (source: You Beauty). Although this product might sound harsh with the word “acid” in it, it’s quite the opposite. It’s very light on, but has deep hydrating effects. I use this serum in the morning after I’ve washed my face, and in the evenings after my toner.

Best-Selling Hyaluronic Acid Serum for Skin- 100% Pure-Highest Quality, Anti-Aging Serum-- Intense Hydration + Moisturizer, Non-greasy, Paraben Free, Vegan-Best Hyaluronic Acid Serum (Pro Formula)

Pure Hyaluronic Acid Serum- $15 on Amazon

doTerra Fractionated Coconut Oil– Most coconut oils on the market work just fine for beauty purposes, but I prefer this liquid coconut oil right here. Coconut oil in liquid form is just easier to apply and spread, but I also like this particular brand because it doesn’t feel greasy on the skin. Coconut oil has at least 100 uses, but for beauty, I like to use it as a makeup remover or moisturizer. It takes makeup off easily, moisturizes the skin, and also helps your eyelashes grow! Check out what else you can do with coconut oil here.

doTERRA Fractionated Coconut Oil 3.8oz

doTerra Fractionated Coconut Oil- $13 on Amazon

FYI- I have not been paid to advertise any of these products. I only promote products I use and that I would recommend to a close friend or family member. I also have normal/dry skin, so these products may not have the exact same results for everyone.

 

Want to learn more about beautifying your skin naturally? Reach out here to speak with me, a certified health and wellness coach.

 

 

 

 

Get Fat Now!

Fat has been a diet no-no for quite some time, but luckily the fat-free era is finally over.  Research shows that fat is essential for our bodies.  Saturated fat is no longer the problem, but is actually the solution for our bodies to repair cells and for proper hormone function. It’s time to enjoy our egg yolks, our whole fat yogurt, or our chicken breasts, skin on. Think about our ancestors, the hunter-gatherers.  Could they have survived harsh conditions and the time between meals if it wasn’t for fat consumption? Hell no!  Our bodies NEED fat, but fat from the right sources.

The body is made up of 97% saturated and monounsaturated fat, and the remaining 3%  is polyunsaturated fat. That 3% polyunsaturated fat is half omega-3 fats and half omega-6 fats.  It’s important for our bodies to have balanced levels of omega-3 and omega-6 fats, 1:1.  Without this equal balance, too much omega-6 causes inflammation, while omega-3 is neutral.  A diet high in omega-3 fat and low in omega-6 fat is ok thought, because the omega-3 fats will reduce inflammation.

Vegetable oils are a main source of omega-6 in the modern diet.  Some of these oils high in omega-6 include: safflower oil, corn oil, sunflower, soybean, cotton oil.

Fatty fish oil, quality extra-virgin olive oils, coconut oil, or quality butter are all examples of omega-3 fats (yay, butter!).  Omega-3 fats are also vital for the following health benefits:

  • Reducing the risk of heart disease and causes of death associated with heart disease
  • Reducing severity of symptoms associated with diabetes
  • Reducing pain associated with rheumatoid arthritis
  • Reducing risk of osteoporosis and bone loss
  • Improving health and reducing symptoms for those with autoimmune disease
  • Helping those with anxiety, depression or bipolar disorder
  • Reducing risk of various types of cancers
  • Improving cognitive function

(Sources: Wellness Mama)

My favorite ways to incorporate healthy fats into my diet:

1.  Eat fat for breakfast, especially before and after a workout.  Below is a favorite, quick breakfast of mine full of omega-3s.  2% Greek yogurt, berries and bananas, topped with protein-packed hemp seeds, and omega-3 sources, flax seeds and chia seeds.

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2. Invest in quality extra virgin olive oil (preferably pressed somewhere local to you), organic coconut oil, and grass-fed butter.  These products can be a little more expensive, but you’ll use them all the time and you won’t need to feel guilty about using the butter.  You can even save money by switching your beauty and home care products to olive oil and coconut oil.

4. If you’re a coffee drinker, add a tablespoon of organic coconut butter to your morning coffee or try Bulletproof coffee.

5. Some of my favorite sources of omega-3s: avocado, salmon, almond butter, eggs, grass-fed meats, extra virgin olive oil, butter, chia seeds, flax seeds, Brussel sprouts, and shrimp.

If you’re having trouble losing weight, suffering from exhaustion or stress, try adding more healthy fats to your diet.

All Hail Kale

kale-heartProbably five years ago or so, I don’t believe I had ever heard of kale.  It seems like the green, leafy vegetable blew up to celebrity status overnight, suddenly becoming the most talked about superfood.  This vegetable has become one of my personal favorites and with any vegetable, if you know how to prepare it right, it can be delicious.

Buying vegetables, whether it’s kale or other green vegetables like cabbage, broccoli, spinach, etc, is cost effective and leaves less of a carbon footprint.  While animal agriculture has many implications like land degradation and reduction of biodiversity, vegetables have a very low environmental impact and be grown in most climates.

Kale, because of it’s high nutrient value, is a good option to replace our society’s high meat consumption.  I’m not saying cut meat out entirely, but I think people can certainly add in more vegetables to crowd out large portions of meat.  Everybody’s body is different, but vegetables are an important part of our diet, and lots of us don’t get the correct amount of vegetable servings in our diet.  Here are some reasons kale is one of my favorite vegetables:skinny-bitch3

Anti- Inflammatory

Dark leafy greens are an important source in reducing inflammation in the body.  Vitamin A, selenium, and beta-cryptoxanthin are some of the few anti-inflammatory agents found in vegetables.

Fiber

Our ancestors had way more fiber in their diets than we do today.  Fruits and vegetables are a fantastic source of fiber, especially kale, broccoli, carrots, asparagus, Brussels sprouts, and avocado.  Fiber maintains bowel regularity and prevents the risk of health problems.

Iron 

Some people believe that it’s difficult to get healthy amounts of iron in our diet if a person doesn’t eat meat.  This simply isn’t true.  In actuality, some vegetables contain higher levels of iron than animals foods, especially vegetables like Swiss chard, soybeans, lentils, spinach, and turnip greens.

Calcium

Milk is believed by many to be the greatest source of calcium, however, vegetables have high calcium amounts that’ll keep our bodies strong.  That being said, don’t rely solely on vegetables as a source of calcium, because it’s harder for our bodies to absorb calcium from vegetables.  Kale, collards, cabbage, arugula, and bok choy are some examples of vegetables containing lots of calcium.

Healthy Fats

As I’ve written about before, getting healthy fats in our diet is very important, and there is a distinction between good and bad fat.  Omega fatty acids are necessary to our diet.  Lots of people take fish oil capsules, but kale actually contains both omega-3 fatty acids and omega-6 fatty acids.

Back to Basics

Words to live by, literally…
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Today I wanted to take a look at the difference between our modern diet and the way we ate as hunter-gatherers.  Our modern diet looks nothing like what our ancestors ate.  Americans consume way more sugar, salt, unnatural flavors, and chemicals.  In fact, even if you handed your great-great grandmother a brightly packaged box of Oreos, she probably wouldn’t even know what to make of it, let alone it eat it.

Below is some information on how our diet has changed.  Most of us need to curb our sugar and salt intake and the consumption of processed foods.  To do this, add in lots of whole foods (like vegetables and fruits), which will crowd out the quantity of foods we shouldn’t be eating.

Hunter-Gatherer Diet:                                       Contemporary Diet:

Carbohydrates:
>100 species veggies & fruit                               < 10 species veggies & fruit
>100 grams of fiber daily                                    < 20 grams of fiber daily
>Roots, legumes, berries                                    Sugars, sweeteners, grains

Protein and Fat:
 Game meats –deer, bison                               Feedlot cattle & poultry
 High Protein/high cholesterol                           Half the % of protein/high cholesterol
 More omega-3 fatty acids                                More omega-6 fatty acids

Vitamins and Minerals:
 Much less sodium                                            Much more sodium
Much more potassium                                      Much less potassium
1.5-5 x levels of vitamins                                  Lost in processing & storage

2002 Fred Peshkow MD, FACC