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Mental health is the gateway to overall health.

👉🏻October is breast cancer awareness month
👉🏻November is pancreatic cancer awareness month and diabetes awareness month

And May?

👉🏻May is Mental Health Awareness month

Creating awareness of said “conditions” isn’t the solution to the problem, however.

We need to create more than awareness.

We need:

✅ Safe environments where we can ask more questions without feeling embarrassed or insecure
✅ To let people know that they are not broken or “less than” because they have been diagnosed with a medical condition
✅ Talk openly about our experiences so we can normalize the experience for ourselves and others
✅ Let people know that asking for help when they need it is not a sign of weakness, but a sign of strength, courage, and vulnerability

I have taken antidepressants for more than 25 years. Every day I take Sertraline (generic for Zoloft) because I need it for my mental health.

I’ve tried to go off of it, I’ve tried to lower the dose, and I’ve even tried other medications to see if that will work for me. Nope. Didn’t work.

So, I’ve decided that for my mental health, and my overall health, I will continue getting the help I need from Sertraline.

Asking for help from a medication, a friend, a doctor, a stranger, a partner, or a nutrition coach when you need it, is the best thing you can do for your health.

One more thought…if you lose weight at the expense of your health, it’s not worth it.

What or who has helped your mental health the most in your life so far? tell us below. 👇🏼👇🏼👇🏼

#health #mentalhealthawarenessmonth #mentalhealth #mentalhealthishealthtoo

🍫 Banishing chocolate is a bad idea 🍫 If yo

🍫 Banishing chocolate is a bad idea 🍫

If you’re still telling yourself you can’t or shouldn’t eat specific foods, you’re doing it wrong.

Some people have medical diagnoses that preclude them from eating certain foods. In those cases, an allergy or a sensitivity could make someone’s life not so great. For you and me, however, there is no reason to say “no.”

In my 20’s, I called into a local talk radio show in Philadelphia. I was eating a very healthy diet and chocolate almost every day. I felt that something was wrong with me because I wanted chocolate. I thought that my daily chocolate “obsession” would undo all of my progress and that chocolate was a bad idea because it was unhealthy or would make me gain weight.

I got the courage to call in and ask the radio host, “Dr. Jim,” if I should keep eating chocolate or if I should stop.

My heart raced when I realized I was on the air. I gave him the details of my diet and then told him about my love for chocolate.

Was he going to tell me to stop eating chocolate? Would I feel shame or embarrassment? Would anyone I knew hear me on the radio? I held my breath and my face became hot and flushed as I waited for his reply.

His reply was, “Eat the chocolate!” He said, “If you’re working out, you’re healthy and eat mostly healthy foods, enjoy your daily chocolate.”

I was so relieved.

Looking back, it makes me sad to think that I almost stopped eating chocolate because I thought it was a “bad” food.

Keeping foods you love in your life is essential to your happiness because the more you restrict, the more likely you are to not feel joy.

Give yourself permission to eat some of the foods you think you shouldn’t eat, sometimes.

Life’s too short to not eat your favorite food.

Tell us a food you have banished, and would to have back in your life.

#yolo #eatthefood #nogoodorbadfoods #eatthechocolate #nofoodrules #foodfreedom

📸: @withwarriors and gift giver of one pound of chocolate

The weekend’s over. Don’t be sad. 😞 Think

The weekend’s over. Don’t be sad. 😞

Think about what your weekends typically look like and compare that to what you would like them to look like to improve the week ahead.

▶️Give yourself permission to take your favorite yoga class on Saturday mornings.

▶️Allow yourself some time to prepare a meal plan for the week.

▶️Play Pickleball with a friend instead of saying, “I don’t have time.”

Commit to changing one thing this coming weekend that allows you to feel more energized, prepared, in control, and empowered.

Please comment on the obstacle you face on the weekends. 👇👇👇

#weekends #selfcare #healthandwellness #timefreedom #disciplineequalsfreedom

Get outside your comfort zone, they said. It wil

Get outside your comfort zone, they said.

It will make you healthier, they said.

How I looked getting outside of my comfort zone.

Coach Gwen here. I’ve made a commitment to stretch every morning before my coffee. I’m on day three.

Today, the instructor on the video guided us, he said, "This next pose is a difficult one. It's a long 4 minutes." He started by telling us what was ahead of us right up front. At first, I was upset that he did that, but then I realized he was informing us what was ahead of us, so we could prepare. Then, as I was in the pose for a minute, the instructor said, "You can do this. Breathe through it. You already have one minute behind you." Suddenly, I felt like the pose wasn't so bad. I saw the people on the video staying in the pose, so why couldn't I do the same? So, I stayed in the pose. I shifted my body several times because of the discomfort and awkwardness of a pose unfamiliar to me. I wanted to stop, but I didn't. Then, the instructor said, "Don't force the pose, SURRENDER instead." I realized that I was tightening my body in the pose, so I let go a bit, and the pose became easier and stretched my muscles even more.

I tell you this story because sometimes it's not about forcing ourselves to do more; sometimes, it's surrendering to the process. How can you surrender today instead of forcing something? Your journey ahead will be uncomfortable sometimes, and you may want to quit or say some unkind things to yourself, but those are the exact moments you should remind yourself that it's worth it.

Surrender to the discomfort.

You're worth it.

#growth #change #discomfortisgrowth #surrender #sitwithit#growthrequiresdiscomfort

How to make meals fast! 👊🏻 Use pre-washed l

How to make meals fast!

👊🏻 Use pre-washed lettuce
👊🏻 use canned, shelf-stable protein like tuna, salmon, chicken, or sardines (no cooking required)
👊🏻Use grape tomatoes so you don’t have to slice tomatoes
👊🏻Add canned garbanzo beans
👊🏻No need to mix the tuna with anything. Just add the entire can on top of the lettuce

Make it lower in fat an healthier by adding:
🍋Fresh squeezed lemon
🫒1 teaspoon, not Tablespoon of olive oil
🍇One Tablespoon of balsamic vinegar or balsamic glaze for some added sweetness

Find those shortcuts wherever you can.

#easyeats #enjoy #healthymeals #flexibleeating #highproteinmeals #protein #food #nutrientdense #yummy

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