“You cannot start the next chapter of your life if you keep re-reading the last one.”

Just like turning the pages of a book, life offers us endless opportunities for growth and transformation. Yet, too often, we find ourselves stuck in the same old chapter, replaying past mistakes or dwelling on missed opportunities.

But here’s the truth: 👇

You cannot rewrite the past, but you have the power to shape your future. Your health journey is no exception. You cannot achieve your wellness goals if you’re constantly tethered to:

– Old habits

– Unhealthy patterns

– Or negative self-talk

Instead, I dare you to turn the page. Release the weight of yesterday’s choices and setbacks, for they do not define you. Each moment is a fresh opportunity to nourish your body, mind, and spirit.

So, let go of the past with gratitude for the lessons it taught you, and step boldly into the unknown. Embrace the adventure of discovering:

– New foods

– New activities, and

– New ways of caring for yourself

Remember, the journey to health is not about perfection; it’s about progress.

Celebrate every small victory along the way and keep moving forward, one step at a time.

Trust in your ability to create the life and the health you deserve. 💗

Morning routine to help keep anxiety at bay

Are you are struggling with stress and/or anxiety?

If so, try this calming morning routine to help keep stress and anxiety at bay 🤍

1. Hydrate: Start your day by drinking a glass of water with lemon and a pinch of salt (optional) to rehydrate your body after a night’s rest. Prepare this the night before and keep it in the fridge for the morning.
2. Mindful Breathing: Begin your day with a few minutes of mindful breathing. Sit or lie comfortably, close your eyes, and focus on your breath. Inhale deeply through your nose, allowing your abdomen to rise, then exhale slowly through your mouth, releasing any tension.
3. Stretching or Yoga: Incorporate gentle stretching or yoga poses into your morning routine to loosen up your muscles and promote relaxation. Focus on slow, deliberate movements and deep breathing.
   Gratitude Practice: Reflect on what you’re grateful for. Consider keeping a gratitude journal and writing down three things you’re thankful for each morning.
4. Healthy Breakfast: Fuel your body with a nutrient-dense breakfast to kickstart your day. Choose foods rich in protein, fiber, and healthy fats to provide sustained energy and stabilize blood sugar levels.
5. Sunlight On Your Face: Spend a few minutes outdoors or by a window, allowing natural sunlight to touch your face. Sunlight exposure can help regulate your circadian rhythm and boost your mood by increasing serotonin levels.
6. Set Intentions: Set positive intentions for the day ahead. Visualize how you want your day to unfold and focus on what you can control. Choose affirmations or mantras that resonate with you and repeat them silently or aloud.
7. Plan Your Day: Take a few minutes to plan your day and prioritize tasks. Break down your to-do list into manageable steps and allocate time for self-care and relaxation. Having a clear plan can help reduce feelings of overwhelm and anxiety.If you’re seeking extra support and guidance on your journey to overcoming stress, stay tuned, as I am committed to sharing the ways in which natural solutions can empower you (and me…) to live a more stress-free life.

Do you have any morning routine rituals to share that help you keep stress and anxiety at bay? Head on over to my Facebook Group: Natural Solutions for Peak Wellness!

We would all love to hear any tips you have to share!

Make it a mindful day,

Christina

A few words from me, Christina, before we move into today’s focus!

FYI May is Mental Health Awareness Month 💗

It’s been a little while since I last popped into your inbox.

Some of you may have noticed, while some others may only be realizing at this very moment. Either way, I want to start out by saying I appreciate your understanding during my absence over the last bit.

At times, life can take us on a little journey away from health and well-being and that has been the case for me. I needed to take some time to focus on my own health and well-being and one of the ways I needed to do so was by accepting that I just couldn’t do it all!

Being a Type A, overachiever, and yes ok, a bit of a perfectionist (which I have already made great headway on over the last 3 decades), I fell into my personal “weak wellness zone”, which is : doing too much, wearing myself out too thin, and living with an unhealthy level of personal stress.

Even though lots of it was centered around good things, too much is too much! Something my mom would sit me down with through my teen years, twenties, and apparently must still to this day!

As an advocate of leading a healthy and WELL life, I have the “Nutrition & Hydration”, “Exercise & Movement” and “Sleep” (mostly) areas of the Functional Nutrition & Lifestyle Model I work with in my practice, quite well fine-tuned.

Nonetheless, I am always reminded how equally important it is to give the “Stress & Resilience” and “Rest & Relaxation” elements the important attention and care they too deserve!

Taking a step back, getting a grip on my schedule, accepting that I can only take on so much, and taking some time for R&R and self-care once again came to be the order of the day.

And so, in practicing what I preach, I set some priorities and boundaries, making some tough but necessary choices, to step away from the things I could, to create space to practice some well-needed self-care. This has been an ongoing life-long lesson for me… and it’s a tough one for someone who is high energy and loves to be on the move!

Recently someone wise told my daughter: “The hardest thing to change is our nature… ” and it really resonated with me… how true it is!

I am now slowly coming back to some of the activities I stepped away from. One of those being my weekly “News from Christina Della Rocca, n.d.” and the other my Private “Natural Solutions for Peak Wellness Facebook group”, where I share ideas, content, tips, tools, programs, create community, and more…

Soon, I will also be re-opening my schedule for a limited number of client appointments. Stay tuned for more on this for those who have been waiting.

In the meantime… I thank you for being part of my community and, as always, look forward to serving you in the best and most authentic ways I can.

Christina 

Now onto today’s focus…

Honoring The Month of May

“Mental Health Awareness Month’

 Now more than ever, it’s crucial to prioritize our mental well-being. In a world that often glorifies busyness and productivity, one I personally know all too well, let’s remember that taking care of our mental health is not selfish… it’s essential! 

☑️ Your mental health is a priority

☑️ Your happiness is essential

☑️ Your self-care is a necessity

This month, let’s break the stigma surrounding mental health and cultivate a culture of compassion, understanding, and support. Let’s check in on ourselves and our loved ones, prioritize self-care, and seek help when needed.

Together, let’s raise awareness, spark conversations, and foster a world where everyone feels seen, heard, and valued. Because your mental health matters. Your happiness matters. YOU matter. Forward this email to someone who needs to hear this! 

MICRO-HABITS

 Did you know that micro-habits can play a crucial role in resetting the nervous system?

 The brain has the remarkable ability to adapt and reorganize itself in response to experiences and environmental changes, a phenomenon known as neuroplasticity. 

By engaging in micro-habits regularly, we can leverage neuroplasticity to rewire neural pathways associated with stress and promote relaxation and resilience!

 This isn’t the only reason why micro-habits work though:

•  Consistency: Consistency is key to creating lasting change in the brain and body. By incorporating micro-habits into our daily, weekly, or monthly routines, we reinforce positive behaviors and gradually shift our baseline level of stress and reactivity.
• Stress Reduction: Micro-habits that focus on relaxation, mindfulness, and self-care can help reduce levels of stress hormones. By practicing these habits consistently, we signal to the body that it is safe to relax, which helps reset the nervous system and promote a state of calm and balance.
• Habit Formation: Daily, weekly, or monthly micro-habits contribute to the formation of new neural pathways associated with healthy behaviors. Over time, these habits become automatic and ingrained, making it easier to maintain a balanced nervous system.
• Self–Regulation: The regular practice of micro-habits enhances our ability to self-regulate and cope with stressors more effectively. By incorporating techniques such as deep breathing or meditation into our daily routine, we develop greater resilience to navigate life’s challenges.
• Prevention of Chronic Stress: Chronic stress can have detrimental effects on both physical and mental health. By proactively engaging in micro habits that promote relaxation and stress reduction, we can prevent the accumulation of chronic stress.

If you’re seeking extra support and guidance on your journey to overcoming stress, stay tuned, as I am committed to sharing the ways in which natural solutions can empower you (and me…) to live a more stress-free life.

Be sure to head on over to my Instagram page @peaksantewithchristina and/ or Private Facebook Group where I will be sharing all kinds of things relating to stress and anxiety this month!

Do you have any micro-habits to share around managing stress and creating balance?

Head on over to my Facebook Group: Natural Solutions for Peak Wellness!

We would all love to hear from you 🙂

Make it a mindful day,

Christina

Christina Della Rocca, ND, MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Specialist & Concierge | Multi-disciplinary Wellness Practitioner

Spécialiste & Concierge de bien-être stratégique en entreprise | Praticienne en santé et bien-être