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Hello lovelies!

So, I woke this morning and unfortunately had the weirdest headache… On any normal occasion I  would never EVER take pain relievers. They damage our livers. Yet it would not shake. Sadly, I  took the damn pill…
The headache was still lingering like that damn Garbage song. I decided it would be a great idea to break out my old yoga moves! Duh!

I know the excuses come flooding in. Quite frankly I’m tired of hearing them and I’m tired of making them myself.
I decided on a yoga flow to build energy, relieve stress, and to lengthen my muscles.
Deep breath in and begin!

To start I stepped onto my mat and got into tadasana, mountain pose. Took couple breaths here.
Then:
*forward fold
*halfway lift
*forward fold
*rise to standing
Repeat 3-5x to lubricate the joints

Crawling down to the mat
*Cat Cow
*Thread the needle
*Child’s pose Favorite
*Downward dog
*Plank
*Cobra
*Downward dog
3-5 sun salutations at this time could be optional if you wanted to warm up more

*Low lunge Lovez!
*Half split
*Lizard pose
*Quad stretch
*Yogi squat
*Tree pose
*Seated twist
*Some neck stretches
*Meditation

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Ahhh at the end of this sequence I was refreshed, revitalized, and ready to paaaaartaaaaaay!
Movement, especially in the morning, is essential for a healthy strong body, mind, and spirit. It also leads to a more productive day, for sure!

So how can I make this a morning ritual?
-setup yoga mat the night before
-have yoga clothes on may just in case I need to feel like a”yogi” not just in a tank top and my panties!
-make sure my blocks, strap and meditation pillow are close by

I am so thankful to have such incredible knowledge and tools when it comes to giving my body what it truly needs to thrive!

What are some things you do to stay grounded, centered or balanced within our hectic daily lives? Post within the comments below!

 

XoXo,
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_blurb title=”Hypnotherapy” url=”http://geeksandgarters.com/hypnotherapy/” use_icon=”on” font_icon=”%%103%%” icon_color=”#eb2ef2″ _builder_version=”3.0.65″ header_font=”Walter Turncoat||||” header_font_size=”22px” body_font_size=”14px” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center”] Change that lasts a lifetime!
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[et_pb_section fb_built=”1″ admin_label=”About” _builder_version=”3.0.105″ custom_padding=”90px||0||false|false”][et_pb_row custom_padding=”|||” custom_margin=”|||” _builder_version=”3.0.105″][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Title” _builder_version=”3.12.2″ text_font=”Montserrat|300|||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” header_2_font=”Montserrat|500|||||||” header_2_text_align=”center” header_2_font_size=”30px” header_2_line_height=”1.4em” text_orientation=”center” max_width=”700px” module_alignment=”center” animation_direction=”right”]To understand how to treat depression we must first touch base on what Depression truly is.

Honestly, it is different for everyone.

Recently I finished reading a book by Jenny Lawson named Furiously Happy it really opened my eyes. This book explained to me many things that I have personally dealt with and what others struggle with even more than I ever have.

I realized that this illness isn’t like breast cancer or leukemia. It isn’t treated this way either. Once someone gets out of a depression spell no one is there to cheer them on or tell them what an inspiration they have been.

Then, just like that, the depression, numbness, feeling alone, anxiety and nervous feelings are back for round two. Making sure they lie to you to make you feel worthless and sometimes think of really horrible things to do to yourself.

Sometimes depression can be brought on because of a distressing or traumatic event. If this is the case, then it is more then likely that the people and situations who are associated become referred to as traumatic triggers.

A common example of this is when someone we love passes. The individual must take proper time to grieve their loss and to process unfinished feelings about the deceased. Depression may set in almost immediately.

 
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding=”60px|0px|60px|0px” _builder_version=”3.0.105″][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_blurb use_icon=”on” font_icon=”%%132%%” icon_color=”#b09b6d” _builder_version=”3.12.2″ header_font=”Montserrat|500|||||||” header_text_color=”#4866ff” header_font_size=”61px” body_font=”Montserrat||||||||” body_font_size=”16px” text_orientation=”center” locked=”off”] Loss of interest in

favorite activities
[/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_blurb use_icon=”on” font_icon=”%%373%%” icon_color=”#b09b6d” _builder_version=”3.0.106″ header_font=”Montserrat|500|||||||” header_text_color=”#4866ff” header_font_size=”61px” body_font=”Montserrat||||||||” body_font_size=”16px” text_orientation=”center” locked=”off”] Extreme irritability

over minor things
[/et_pb_blurb][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_blurb use_icon=”on” font_icon=”%%103%%” icon_color=”#b09b6d” _builder_version=”3.0.106″ header_font=”Montserrat|500|||||||” header_text_color=”#4866ff” header_font_size=”61px” body_font=”Montserrat||||||||” body_font_size=”16px” text_orientation=”center” locked=”off”] Anxiety  resetlessness

and insomnia
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Other traumatic triggers include losing a job, divorce, or financial reversals such as bankruptcy or home foreclosures. There are so many symptoms (seriously, I am not sure how much I trust WebMD yet I linked it anyway) that can arise from depression’s clutches. As I stated above it honestly differs for everyone. Some of the symptoms that I am challenged with are

Not being able to wake up and get out of my bed

Anxious thoughts upon waking that put me in a whirlwind of depression

Body pains that occur daily and increase with my thoughts

Eating disorders

Feeling exhausted

Extreme emotions, mostly intense crying at everything

I have also had suicidal thoughts in high school.

A lot of people have used prescribed medications. Anti-depressants, sleep medications, maybe diets Yet, these are all just symptom relief.

Some go to counselors. They will talk about their feelings which may help for awhile. Other therapists may try relaxation techniques combined with positive affirmations.

Unfortunately, these still do not resolve the deeper underlying causes of depression.

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So, How does clinical hypnotherapy treat depression, you ask? 

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Well, that doesn’t sound like somewhere I want to go!

I’ll tell you this. It is extremely relaxing and enjoyable. The conscious mind is only 10% of the mind. By entering our subconscious we are addressing the whole person, 100% of our mind than just treating symptoms.

 
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Unresolved feelings, such as resentments, regrets, blame, anger, guilt, jealousy, and fear are stored in the body and must be released as soon after the triggering event as possible. Otherwise they become deeply buried beneath the numbness, addictive behaviors, and the concurrent repression that occurs when trauma and grief go untreated.

 

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With each session clinical hypnotherapy can help replace the fearful repetitive thoughts. Creating positive affirmations will work because the underlying emotional release has been accomplished. Bringing you peace and balance.

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Hypnotherapy provides an effective way to access your ability to affect your physical body.  We self-sabotage with our thoughts and behaviors. Through the guided meditations you will notice correcting of restless sleep, low energy, headaches and chronic pain. Can even use hypnotherapy to increase motivation to exercise and eat properly!

Clinical hypnotherapy works for depression because it removes the underlying basis of depression and completes the unfinished business that continues to recycle as self-sabotaging thoughts and behaviors. You know what I am talking about.

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Hypnotherapy can be highly successful, painless, and side effect free!

[/et_pb_text][et_pb_divider color=”#b09b6d” divider_weight=”3px” _builder_version=”3.2″ max_width=”80px” module_alignment=”center” animation_style=”fade”][/et_pb_divider][et_pb_text _builder_version=”3.0.106″ text_font=”Montserrat|300|||||||” text_font_size=”16px” text_line_height=”1.8em” header_font=”||||||||” text_orientation=”center” max_width=”700px” module_alignment=”center” custom_margin=”||70px|” animation_style=”fade”] As a certified hypnotherapist, we can work together to help heal old wounds and patterns, remove unhealthy attachments, codependency, and break habits that prevent you from becoming the greatest version of yourself.
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Four Health Benefits of Marriage

By Jenna Clark

A good marriage would be between a blind wife and a deaf husband.

At times married life can be less than exciting and making you feel very testy towards your significant other. Yet, even when your partner is driving you up the wall, it turns out they might actually be improving your health.

It is true! Turns out that those that are married may have the advantage of health benefits over someone who is single. Now, that does not mean that tying the knot automatically creates a happier healthier you. Clearly divorce rates have sky rocketed. Though some studies show that relationships are at the root of finding joy.

 

“Every man has his secret sorrows which the world knows not; and often times we call a man cold when he is only sad.”
― Henry Wadsworth Longfellow

Health Benefits Of A Happy Marriage

Numero UnoLower Risk of Cardiovascular Disease. Considering heart disease is one of the main causes of death this is a pretty important factor.

Your stress levels will be lower. It may not seem like it at the time of an argument, but being married actually creates a hormonal change that directly affects stress levels.

Beat it Cancer! This is a bit dramatic yet equally as important, being married boosted survival rates of cancer patients in one study.

You will live longer! Finally, getting hitched could mean that you will live a longer life.

Downside of Marriage

Not to be all against singles by any means. There is one case which marriage doesn’t help: OBESITY. People who tend to be married suffer from higher rates of obesity than singles do. Now we all know obesity is connected to so many health concerns so this can create the opposite affect. It is always important to make healthy choices once you are married.

 

Final Thoughts

  • Being in a safe, stable marriage can help you live longer, reduce risk of heart disease and reduce stress levels.
  • For those with cancer, being in a healthy loving relationship can increase the odds of you living longer.
  • Con of relationships increases your chances of being obese. So make sure to adopt an active, healthy lifestyle and motivate each other!:)

What are some positive benefits within your relationship? Make sure to comment below and also check out How to Identify & Release a Toxic Relationship.

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The Narcissist doesn’t want your love, they don’t know what love is. They want your admiration and your obedience as a player in their fake make-believe world.

This is a topic that hits close to home. As I researched about human behavior, I realized that the Narcissist was someone I used to date. I noticed some of his characteristics that were alarming, yet was not strong enough to leave, I decided to write this blog post to hopefully help out others that may be in the situation I once was in.

To begin,narcissists lack the basics levels of empathy for others. This includes a constant need for validation, a willingness to control people, and a ruthlessness in getting their needs met. That being said, the narcissist thrives on other’s fear.. Narcissists haven’t learned that the only true power is love-of self, others and the universe. And if you have ever fallen in love with someone like this, you know how painful it can be. 

Now painful relationships can be blessings in disguise. They unwrap our deepest wounds for us to heal. They can free us by helping us reclaim our own power.

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So, how do you know for sure if you’re dealing with a narcissist? Here are 9 signs to look for:

  1. A narcissist will often call you “crazy” (and slowly start to convince you that you are!)  They are known to use “gaslighting,” which is a form of psychological abuse used to create anxiety and confusion. Which creates those to lower their own trust in themselves and their ability to discern what is real and what is healthy.
  2. He or she use your personal insecurities or struggles to make you feel not good enough. Personal insecurities that you may not have otherwise been aware of seem to be a constant source of tension and are often pointed out critically and insensitively.

and she was made to appear crazy by the man who drove her there

-r.h. Sin

3. You’re constantly being blamed. It is NEVER their fault! Narcissists don’t accept that they create their own reality. Instead, they are constantly hurt by your behavior and project the blame onto you. Their responses are triggered by unhealed wounds, so they’re trying to relieve pain, subconsciously, through harmful emotional abuse. DO NOT FEEL SORRY FOR THEM.

4. Are they hot and heavy in the beginning… The beginning of the relationship is like all of the scorching scenes in Sex and the City! They are all about you and the relationship seems like a fairy tale. We love being pursued and showered with attention by someone charismatic and charming. Whisk us away Prince!

5. Hot and cold. When they have your trust, they will flip on you, pull back, making you feel crazy. Vulnerability? Ha! That would shatter their poor ego.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_blurb title=”Hypnotherapy” url=”http://geeksandgarters.com/hypnotherapy/” use_icon=”on” font_icon=”%%103%%” icon_color=”#eb2ef2″ _builder_version=”3.0.65″ header_font=”Walter Turncoat||||” header_font_size=”22px” body_font_size=”14px” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center”] Change that lasts a lifetime!
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Narcissists will destroy your life and erode your self-esteem and do it with such stealth as to make you feel as YOU are the one that is letting them down.

6. Trophy Complex! Does your love interest seem to always come at the right time? Fixing problems like a hero or heroine? Do they have a sense of false image convincing everyone they are truly better than who they really are?

7. You start feeling obsessive, needy or codependent after spending time with this person. Seriously this one is a huge red flag and I know from experience. An em-path’s light is bright; highly sensitive individuals have a high love quotient. We are always there to love and support. Though if you are feeling obsessive, comparing, needy, codependent and definitely drained, JUMP SHIP!

8. Lashing out and behaving like the narcissist. You’re not being heard so we tend to lash out or become reactive in ways similar to the narcissist themselves. Scary!

9. They are genuinely damaged yet not open to healing. They are phenomenal at appearing they are damaged or need our help. It is not your job to save or fix someone! DO NOT FIX THEM!

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Why are we Attracted to Narcissists?

Well, for one, society does a wonderful job of glamorizing these personality types. The Narcissist is the “charmer.” Feeding off of drama and romanticizing over the pain of love.

Connection through pain is the new sexy. 

If you are attracted closely to Narcissistic patterns, You may have childhood trauma you need to heal.

As we grow, we attract partners who reflect our wounds until we heal them. Deep stuff I know, this we can go over in depth in another blog. We create relationships that mirror our past hurts so vividly that we can no longer ignore them.

These relationships show up over and over. They can be romantic or not. This is true when the relationship feels and has similarities to someone you have dated or been in contact with before yet it is a new relationship. 

Time to get down and dirty on healing those deep seeded pains. 

These are growing opportunities, which can allow us to heal so that we have the ability to move into relationships rooted in love and service.

If we are still trying to prove our worth, we attract narcissists.

How do we get out of this mess?

The way out of a narcissistic relationships is not easy, especially when there are deep feelings from your end. They are also manipulative. Yet, it begins with awareness, which if you are reading this I hope that is enough. Follow the awareness by taking responsibility for our actions and feelings learning how to love ourselves enough to LEAVE. What happens when we blame the narcissist for our pain is that we become even more needy and codependent. They will also make us feel bad about ourselves so that we feel we can never do better.

Blame keeps us trapped!

The narcissist is not responsible for our wounds. They may trigger our wounds. What we decide to do with this information is up to us. It is time to gain self love and rise above!

XoXo,
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I refuse to be subject to your mind games and lies. I will not play a part in your constant drama. You will not manipulate me, nor will you control me.

How do you spot a manipulator?

It started so easily and effortlessly. He was witty, thoughtful, charming, passionate and a professional liar. Yup! Liar! Yet, for some reason I could not walk away. I tried. It took me way to long to realize what the relationship was doing to me. Though when it ended, I felt so pure, free, and myself again.

So, how did this happen and why did I feel so poorly about myself? Here are some easy red flags to know you are dating a master manipulator and you need to get out before you loose yourself and it is too late!

  • This is probably the most prominent one I noticed once we separated. Not only did I never make plans with friends, which mind you I lost many through the years of being with him, my emotions were affected so greatly by how he showed me affection. I was ecstatic when he was loving and appreciative towards me. Yet, when he ignored me, treated me poorly and blamed me for making him feel bad I felt the worst I have ever felt in my life. I was nervous, anxious, and downright depressed!

  • My friends were annoyed. Clearly this one is linked to the previous. I cannot blame anyone for being so annoyed. I had friends and family telling me…begging me to leave him. Looking at the situation from where I am now, who wouldn’t be pissed off at a friend constantly complaining about the same problems over and over with their disrespectful significant other? No one understood why I was still “wasting my time” with him and honestly I didn’t know why either.

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All I kept saying was, “I love him!”

  • He was more emotional than I was. I swear he had a menstrual cycle and PMS worse than a teenage girl going through puberty! Granted there were times he showered me with love. That is when he was in a good mood or wanted something. If he was in a horrible mood, no matter what the reason, I suffered. Usually, he made it my fault somehow.

  • Efforts were one sided. Based off of the last  number, when he was upset I tried so hard to make him happy. I was always putting forth effort to better our relationship. Who wants to be the only one emitting love? Texts? Plans? He would give only when he felt like it or noticed I was starting to fall out of interest in him.

  • Unwilling to compromise. Never was it halfway. It was always his way or the highway. I heard his thoughts, wants and needs. Was any of that reciprocated? Answer was… at times, when it was beneficial to him!

  • Living in fear created self esteem. The emotional abuse I endured was tremendous. We had our highs and lows. His feelings for me changed randomly. One day he would tell me he loved me the next he would be talking to others. I feared everyday that he would break up with me. Looking back, I wish I would have done the honors.

  • Great sense of speech. As I mentioned before, if I was starting to come to my senses, he knew exactly what to say and when. Every word out of his mouth was meticulous, yet usually a lie. He created some of my weaknesses, knew how to target them and use everything against me.

  • He didn’t “change” until I left. The second I finally called it quits in my heart, he changed his ways (or so he claims). The first time we separated and he finally realized I was done, he flooded me with affection, like I stated he always came back when I was falling away. Unfortunately, he was already with someone else at this time.

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The damage has been done and there’s no going back!

Despite the feelings, emotions and torment I went through for years, this was a blessing in disguise. Why you ask? Well, once I fully separated and cleansed myself of all this I met someone so incredible! Someone who supports me, loves me unconditionally(which sadly is really hard for me to accept from how I was treated), and tells me how beautiful I am daily. Isn’t this what all of us are looking for? So, when people told me there are many fish in the sea or that there were great guys who will love and treat me with the respect I deserve, they were correct! 

I FOUND HIM! WE FOUND EACH OTHER:)

The first day we met we instantly fell in love! A couple months later, as I was driving to grab us some food, I realized mid drive that I was driving all by myself. Now this sounds funny to say. It sounds funny to read! If anyone knew me and my past relationship they would know that I didn’t feel comfortable leaving to get gas or even to go to work! I was fearful that he would be talking to someone else like I caught him numerous times before. That fear is something from the past!

I have someone who loves, respects and adores me! Who allows me to do those things I love and they help me which betters us!!! But that is for another post:)

I know this is a difficult topic and many women struggle with this. The amount of times I had thought about leaving to better myself, I couldn’t. Don’t beat yourself up. Do not ever lower your self love. Yet, as many told me before “You will not change unless you are ready.” Be kind to yourself and make sure you have positive support. Even if it is with a professional.

Hypnotherapy is a great way to gain more self love and confidence to aid in these situations! Head here for more information! Click Here!

Make sure to comment below. Hearing other’s situations or hearing our own stories as we write it can help us release or clarify what we are dealing with.

 

XoXo,
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Tell me about your energy.

Statistically speaking, Americans feel 44% more stressed than they did 5 years ago. Then, 1 in 5 Americans experience “extreme stress” and 3 out of 4doctor visits are stress related ailments!

This brings us to energy zapper numero uno!

Mistake #1: Stressing out.

Everyone feels it, experiences it, yet very few of us take our stress seriously and understand the true threat it has on our overall health. When we go day in and day out with stress, it sends our cortisol through a roller coaster. This in turn weakens our immune system and wreaks havoc upon our energy.

Have no fear! We can learn to relax!

Learning how to relax can be a powerful tool. We can even train our bodies to handle stress with more ease. Meditation is one of the many tactics I utilize to reduce stress. Check out my article on 4 ways of Meditation Here!

Mistake #2: No Movement. 

Our bodies are not made for inactivity. Back as far as we can research, man was hunting, running, gathering, etc. Our cells contain spunky little engines called Mitochandria. These tiny powerhouses are responsible for turning our food into fuel.

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Now this is truly important:

The quality and quantity of these engines, determine the quality and quantity of energy we possess.

So, how do we build these little guys up? Through healthy lifestyle practices, duh! Exercise is right at the top of the list. What is one small change you can make that will add movement to your day?

Some examples you can find are within this article I wrote about Yoga to energize your mornings!

Mistake #3: Ignoring your gut.

In my most recent article, 5 ways to maintain gut health, I discuss how important the gut is to our overall well being. This is also directly related to our energy.

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There are 5 simple ways you can

start to heal your gut.

#1 Eat your fruits and veggies! Think of your gut as a garden. It needs proper care to thrive. The fertilizer that feeds your garden is fiber. So, eating more of a plant- based diet helps the good guys do their job and you feel fantastic in return!:)

#2 Reduce inflammation. This is a bit more difficult for our Standard American Diet (SAD). Honestly, there are way to many processed foods and especially refined sugars. This creates an imbalance in your gut which leads to inflammation. Replacing those foods with plant foods keeps harmful organisms at bay.

#3 Drink WATER. I couldn’t begin to tell you how important water is. This means ZERO soda, NO energy drinks. Rock that H2O!

#4 Chew your food! Beyond popular belief, your stomach is not equip with teeth. *Mind Blown* Use your teeth to help your stomach out. Digestion actually starts with the enzymes secreted within your mouth.

#5 Move your body. We already mentioned this one. Exercise actually increases the diversity of probiotics and also helps you poop! Woo Hoo:)

Now it is your turn. What is one thing you will do this week to begin healing your gut? 

Mistake #4: Chasing Perfection. 

This has to be my personal struggle. There is nothing fun or pleasurable about perfection. It is controlling, boring, and rigid. In fact, it is not even doable because perfection is a myth. What is one thing you’ve been beating yourself up for not doing “perfectly”?

Write it down and then cross that shit out! You’ve got more important things to do than worrying about being perfect.

It’s not about getting more energy. It’s about uncovering the innate energy and well-being that’s already inside you.

Again, make sure to leave a comment on how your energy has been feeling as of late and the things you will be doing to help increase it.

 

XoXo,
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Dear Stomach, You’re bored, not hungry So Shut Up!

We have all been here! The pint of ice cream, the chocolate chip cookies, the liters of soda taunting you from the kitchen counter. Yet, is it the actual food that is pestering you? NO! it is the CRAVINGS!

We all have them, yet do we really understand why? Better yet, do we know how to curb them? I have struggled and failed miserably being controlled by my cravings! What about you?

You probably are already aware that cravings are not a result of being hungry. But you may not be aware of how these damn things work. Cravings have a biological and a psychological influence.

The most common foods we crave are sugar, carbs, chocolate, salt and for some, cheese. First, let’s walk through the main causes of these cravings, and this will give us a better understanding of why this happens!:)

5 Causes of Food Cravings

Leptin Resistance

What the hell is Leptin? Well, Leptin is a hormone in our bodies that produce in our fat tissues. Its primary job is to stimulate your appetite and also tell us when you’re full. Clearly, mine is not working! This works harmoniously when our brains and stomachs are on the same page. But, it doesn’t work that way when constant surges of leptin trick your brain into feeling hungry even when you are not. Why does this happen? Well, one culprit is having too much body fat-more fat means more leptin produced. Simple enough.

Another cause is eating a diet high in sugary foods and processed crap. The sugar triggers fat cells which releases leptin. Whatever it may be, constant surges of leptin can lead to leptin resistance.

Eating a healthy, balanced diet is the best way to keep a normal balance of leptin in your body.

Serotonin Low

Most have heard of this incredible neurotransmitter. Yet, did you know that it is mainly produced within, none other than, the gastrointestinal (GI) tract? It is directly tied to our mood, appetite, and digestion. *Mind Blown*

This is a pretty important one. I have witnessed this one in action quite often especially in children who have eaten high carbohydrate and sugar products. When we consume these foods our mood increases for a short while. Then we come crashing down causing our brain to think

“I need more!”

Low serotonin can also be caused by poor gut health, alcohol consumption, depression(which can go hand in hand with many of these others), anxiety and OCD. You know what I am talking about! How often do you feel crumby and you want that comfort food? Or you convince yourself that it is okay to eat because you are feeling down and out?

Moving right along!

Endorphins

This is another big word, what does this have to do with cravings? First off, endorphins are basically opiates that help us relax. Eating sugary foods and especially salt increases the production of this hormone. When we eat these foods we experience a relaxing feeling. Obviously, we crave more! And with this, it can create addictions.

There have been recent studies that sugar can actually have more intense feelings of reward than cocaine. Clearly, this is not good. No wonder we have such issues with Obesity and mental illnesses. They are all closely related to food addiction. There have been many studies also indicating the addictive qualities of foods found in highly processed foods can cause addictive eating because of the rapid rate absorption.

The more you can avoid packaged and processed foods, the more control you’ll have over your food choices.

Sluggish Gut

Previously mentioned, serotonin levels are directly linked to cravings, and your gut is the epicenter of serotonin production. Unfortunately, in order to maintain those feel-good levels of serotonin, your gut needs to be in impeccable shape! This allows you to absorb nutrients from your food and pump out serotonin through your GI tract. Only this act is based on having a gut that is healthy with a proper balance of good bacteria.

Emotions

This one is the big kahuna! All emotions can prompt you to peruse the pantry! Who doesn’t want to bundle up on the couch and mow down some chips, cookies, and ice cream when you break up? Most cravings often disappear within an hour, choosing a healthier option or even better choosing an activity you enjoy may give you just what you needed!

Now that you understand a bit more about where these cravings begin, let’s discuss some ways to stop them!

5 Tips for Tackling Food Cravings

  1. Drink water. I am so sick of hearing people say “I don’t like water” Well, that is just stupid.. We are made up of 80% water. For our organs to function, you must be drinking roughly half your body weight in ounces DAILY. Do the math! Literally, thirst and dehydration make you feel hungry. Once you consume more water this will help control your hunger.
  2. Avoid sugary foods and processed carbs. Clearly, this is one I have been stressing greatly throughout this article. Avoid these as much as possible. I am not saying you cannot enjoy your sweet indulgences, just whip them up with lower amounts of sugar, higher fiber, and higher protein ingredients! Examples of these are dark chocolate (yay), almond flour, cassava flour, and bean flour. These will not trigger cravings and feed an appetite that just won’t quit.
  3. Exercise and plenty of rest. Within our society we are so high strung and exhausted. Truly not a great combination. Sometimes as we come home from our stressful days of work we head straight to the kitchen to seek out comfort and relax. Rather than relying on frenchfries and Oreos to help us relax, go for a short walk or go to bed earlier! These habits produce endorphins that are just like Hershey Kisses. If you do choose to exercise it boosts your serotonin levels. Any time I choose yoga, hiking or weightlifting I never want to ruin it with crap foods.
  4. Meditation and daily sunshine. Taking a few minutes, even at lunch, to get some fresh air and quiet your mind also boosts your serotonin levels. I know personally when I walk outside and the sun is shining a feeling of peace rushes over me. Meditation doesn’t have to be a complete silence either. I use journaling as my meditation as well as listening to music and just staying still!
  5. Avoid trigger foods for 21 days. It has been stated that 21 days is how long it takes for a habit to form. Clearly, we have enforced bad habits and now need to tough through 21 days without our trigger foods. You will be fine! Find healthier options to grab when you’re craving. Great choices are low-glycemic smoothies and desserts, fresh berries, guacamole or hummus with veggies, rice cakes or raw cashews.

Does this mean you cannot have your favorite treats anymore?

No Way! Yet, if you feel like your food cravings are running your life, take back control by understanding them more.

Do you have any tips for overcoming your cravings? Comment below because others may be in the same predicament that you are and could use your help! Oh! And another thing: brush and floss your teeth. It helps train your brain that you are done eating when your mouth feels all squeaky clean!

XoXo,

Jenna-Clark-Signature

Strong Is The New Sexy

It is easy to consume fat burners, supplemental shakes, or even starve ourselves. Fast and unhealthy weight loss is a growing obsession these days. Society bombards us with unrealistic body goals on social media, we are part of judgments focused on physical appearance, and we are pressured to be a size zero every time we look in the mirror.

This is all harmful. I felt this pressure even in fifth grade, more so as I got into high school and it even happens now. There was a point of time I became bulimic to try to change my image faster. It wasn’t until I had food allergies and leaky gut syndrome  tearing me up that I realized I can’t do those “quick fixes” and “fast result” weight loss. It isn’t even about weight loss. It is all about gaining health.

I am still trying to heal my relationship with food.

Being a female myself, I know that it is difficult to think positively of ourselves. One thing I have observed for myself is having positive thoughts and feeling good about myself made me feel more confident and much easier to be around.

You are gorgeous! and totally amazing!

Number One: Shoot for no more than 1-2lbs of weight loss per week

It may be upsetting. I know we want instant gratification, especially if there is 50 to 60lbs you want to lose, yet shedding 1-2 per week is going to get you to your goal and help you to stay there. Let’s break it down for ya… One pound is basically 3500 calories. If you lose one pound per week, that means you’ve eaten 3500 fewer calories that week or essentially burned an extra 3500 calories, or a combination!

Two: Weigh yourself no more than once a week.

I have tested this before and noticed that I can weigh myself in the morning and by lunch time I am usually 2-3 lbs heavier! WTF! This can be caused by sodium intake, water loss, dehydration and even hormones. I am aware of this yet there is something about seeing those damn numbers go up and down that my mood takes an emotional roller coaster. This can create a lot of inner turmoil and sabotage your progress. So Quit it! Pick one day a week and time to do your weighing sessions. This will be more reliable.

Another thing to remember is usually the scale starts to go up due to building muscle.Just don’t jump on the scale at all.

Three: Consider taking your body measurements and a photo.

This is way more accurate then a scale. It could take weeks for the scale to reflect your work. Fat cells are  decreasing in size while your muscle cells are growing and getting more dense causing the scale to be higher. If you take your before hip thigh waist and arm measurements as well as your body fat percentage you will more than likely see results on a weekly basis.

Four: Beware of the things that can hinder your success.

We know what we are suppose to avoid. Stress is probably the biggest culprit though. Being stressed about your weight is one of the top reasons we slow down our progress. I know it is difficult. Look into some relaxing techniques such as hypnotherapymeditation, yoga, or even essential oils. Practicing these techniques will help calm your nerves and promote balanced and long-term weight loss!

Also, rapid weight loss is a weight loss killer. It is not healthy to loose 3-4 lbs a week. It lowers your metabolism significantly and PERMANENTLY! Your nutrition becomes depleted which causes energy crashes and cravings, yet also means your weight will be quick to find you again and increasingly more difficult to lose the next time.

With a well-paced approach to weight loss is the first step in developing a healthy relationship with your body. Now that you have the building blocks, we must shift our attention to increasing our self-love and positive self talk!

Want extra guidance to reach your weight loss goals? My weight management hypnotherapy programs are exactly what you need to find success! Message me and I can get you set up after a quick interview so I can find what will best support you!

5 WAYS TO MAINTAIN GUT HEALTH

By Jenna Clark

Let food be thy medicine and medicine be thy food

-Hippocrates

The gut is one of the most important systems within our bodies. Unfortunately, It also is the most temperamental! Our gut is like our second brain. This guy controls and regulates so many of our body’s functions. Our moods, metabolism, illnesses and the obvious one, digestion. The health of our digestive tract is imperative for our overall well-being.

So, what even happens in the digestive tract? Well first of all, there is good bacteria in this system. This can affect your body’s vitamin & mineral absorption, hormone regulation, vitamin production, immune response and the ability to eliminate toxins.

Get this! Good Bacteria also regulates your overall mental health! This is so important! Our mental and emotional health become clogged when the gut is.

How do we make sure our gut stays healthy?

All disease begins in the gut

-Hippocrates

Healthy Gut

Here are 5 different ways to maintain optimal digestive health:

  1. Ditch the SugarsProcessed food is dangerous to our health. Sugars are difficult to recognize in our foods. Sugars hide in additives, preservatives, ingredients you can’t even pronounce, and chemicals we aren’t even meant to consume in the first place!

Refined sugar and processed foods destroy our gut, causing extreme imbalances and killing our good bacteria that resides there. Instead of choosing the boxed and bagged items at the store, choose Whole Foods that are raw and preferably organic.

2. Load up on MagnesiumWhat is Magnesium? This nutrient is greatly needed within our bodies. It regulates over 300 processes. Such as, boosting mood, improves quality of sleep, calms nerves and reduces anxiety, relieves muscle soreness, regulates calcium, potassium and sodium levels, prevents headaches, and simply helps with digestion.

Where can I get Magnesium, you ask? Simple! Flaxseed, leafy greens, or high grade supplements. Make sure to ask someone to help you find the correct type of magnesium for you.

3. Good Bacteria support This is not foreign. We have heard of them before – Probiotics! Probiotics live in our digestive tracts. These are needed to keep gut health and our well-being in tip top shape! A great way to start the day is taking a 50 billion strand probiotic on an empty stomach.

4. Drink WaterAs humans, we are 70%+ made up of water. Despite what people may think it is essential for us to survive. Though, it is also imperative for our gut health. Drink 1/2 your body weight in ounces.

5. Relax and Reduce StressAs mentioned before, the brain and the gut are directly related, especially when it comes to stress. When the body is in a stressful state the brain is triggered to go into fight of flight mode. This can stop our digestive tract, decreasing metabolism and causing many problems.

How can we De-Stress?

Great ways to reduce stress in our lives are meditation, yoga, coloring, reading, therapy, exercise, and the great outdoors!

Using these techniques will increase our gut health and maintain it. You will see improvements within your mood, sleep patterns, motivation, ability to fight off illness, circulation, and many more health benefits.

The only thing you need to do is start loving your gut! Make it healthy – the rest of your body will tank you for it!

xoxo,

 
Jenna-Clark-Signature

Self-Love: Become Your Own Soul Mate

To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself. ~Thich Nhat Hanh

Over the years I have been on a downward spiral of depression, loneliness and addictions. Within the past two years I have been working towards something I have heard a lot about yet never knew how to achieve it or what the fuck those guru people were talking about. That is correct. I am talking about SELF-LOVE.

Is it real? Yes.

Is it obtainable? Yes.

Is it really a life changer? Yes.

I am not sure when it began, yet I really noticed my low self esteem and neediness for outside attention within my high school career. My addiction  to relationships and attention from anyone grew. I was unaware.

Now, a relationship is NEVER the answer to loneliness and especially not to receive attention. Yet, who is around us to tell us that when we are 10 years old. The feelings of emptiness, unhappiness, depression and self-hate took over my body and mind without me even being aware of it.

I have to say, looking at my life as an outsider you would never see or even imagine the inner turmoil I was going through. It is really hard to explain as well if you have never felt this way yourself.

 

 

“Every man has his secret sorrows which the world knows not; and often times we call a man cold when he is only sad.”
― Henry Wadsworth Longfellow

 

I am not saying this goes for everyone, though for myself I would be in a relationship the beginning is euphoric. We are inseparable and looked at as a “power couple.” I was already picking out wedding dresses, homes, and what we were going to be naming our first child.

It never failed a couple months to some years down the road the relationship inevitably began it’s total self destruction. It may have not been the same problem. Yet, it literally felt just like the last break up. These were deeply rooted ingrained patterns.

Most people tend to create a new relationship based not on what they really want, but in what they perceive they are lacking. We look outside of ourselves to become happy. “When I find Someone, I will be happy, satisfied, fulfilled…..Fill in the blank”.

I know a lot of people may be able to relate that when we do find that “special” someone, it is exciting and breathtaking for a few months or years. This is a band aid. Those horrible monsters from our past start to poke their ugly heads from the sewers and from under our beds. Yet, they are not Mike Wazowski and Sulley from Monster, Inc.

We start blaming our partners for our loneliness, depression, self-hate and our unhappiness. We may even start to resent and hate our partner. Our partner may do the same to us.

Our relationships are mirror images of how we feel of ourselves.

This is not what you were looking for!

Let me hit it to you straight. Something I am still battling with everyday. NOTHING outside of ourselves, no relationship, no food, no drug, no alcohol….NOTHING will bring you true happiness, fulfillment or peace of heart.

You are your own hero, your own lover, your own answer to all of your prayers, and your own TRUE LOVE.

So, what the fuck do you do?

I’ve heard it time and time again from every damn self help book out there. “Can’t love anyone unless you love yourself first”. Okay. So, how do I love myself. I think I do.

Well, today is the day to become your one true love! Start to love every aspect of yourself, including the dark ones. Start to appreciate and love YOU. Your personality, your face, your crazy hair, your body, your mind; become your own best friend.

Find out what nourishes your soul, be it a walk in the park, painting, writing, reading, exercising, yoga, singing, etc. 

 

Start to embrace all that you are.

Stop looking to the outside to fill up your love tank. YOU are the treasure you have been looking for. So, stop your searching lovely!

Now to find ways to start your self-love journey. Honestly, I am still on mine and finding new ways that I am okay with. I have tried many that didn’t work for me. Or that I did for a while yet then fell off and slid right back into self-sabotage and hatred towards myself.

Begin by nurturing yourself. If you are like me you enjoy making others happy. You again are going outside of yourself to find “love”. Take time for yourself and tell people “NO”. What do you like to do? Start small and make sure to honor your time.

Meditate!

This is an incredible way to increase trust and love within yourself.

Begin with just 2 minutes of silence. This does not mean you can’t have things floating in your mind. Just breathe.

You can never be lonely when you actually listen, breathe, talk and feel your own spirit. The easiest way to get there is by meditating. Deep soul searching is met by meditating.

Once you find who you truly are and where you want to be is when a relationship will be satisfying. Only when two people have found themselves and are willing to see that they are individual souls that come together for their own journeys, their own thoughts, and their own lessons. Never be afraid that someone will leave you or go away. People have their own free will. A slave cannot be in a loving relationship.

Two free people in a relationship can soar.

If you are in a relationship or not, allow both of you to be free. Let them shine. Let you shine. You are the transformation the world needs to see. Both of you have your own journey to follow and pursue. You must have soul freedom and stop behaviors that are energetically demanding, fearing and draining.

There are people that are placed within our lives for specific reasons. Usually to teach us a new way. They are our angels on our path that brings us awareness to the areas we need to shed love and light on. We also are put into their lives so that we can also shed some light in areas that might be buried deep inside.

If you work on yourself you will begin to notice relationships, situations and life will change drastically around you.

If you currently are not with someone you will attract some one who vibrates at the same level as you are. You will attract better relationships in general as well as situations within your work, family, friends, etc. You cannot change anyone you can only change yourself.

Surround yourself with people, things, and thoughts with high vibration. These will give off light and love which will strengthen and nourish you. These are the connections you have always dreamed of, which are all possible now that you have found YOU!

For more help, take a look at Gabrielle Bernstein‘s titles Spirit Junkie, May Cause Miracles, and Add more -ing to your life. These are the newest self help books I have undergone for 2016 and she is magnificent! I also recommend her Miracle Membership!

XoXo,

Jenna-Clark-Signature