by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
This is first time I am reaching out in 2021. And so… Hello and Happy New Year. I wish you all the best for a happy, healthy, safe, and new year filled with the possibilities.
The month of January is typically a special time of year. But THIS New Year, and THIS January, it really does take on a new meaning after the last year we had and even all that is still going on with the arrival of 2021.
Personally, I am feeling a little sad, nervous, full of questions, but also optimism, hope, gratitude, and maybe even a touch of excitement. How are you feeling?
No matter what is going on in your personal space, the new year is a time to take advantage of the “fresh start” energy it brings, and channel it into improving one area in your life that needs some attention or making one goal a reality.
This leads me to ask you:
What is YOUR #1 GOAL for 2021? Or.. What is 1 thing in your life that is in need of some attention?
A year from now, what do you want to look back on and be proud of?
What do you want to feel good about?
How do you want to FEEL in January 2022 … What will be different then, compared to right now?
What gets you MOTIVATED? EXCITED? TO TAKE ACTION?
You know that old saying …
“If you dream it, you can do it.” – Walt Disney
That little “what if” in the back of your mind is your inner YOU wanting to shine! You just have to decide … and then take action!
I know that many of us felt like we’ve spent the past year on the sidelines, or maybe also on the front lines for many of you. It’s been uncomfortable, frustrating, hard, and even tragic. Many are suffering terribly, while others are trying to make the best of it, and still others, seem to be managing to make lemonade out of lemons, as the saying goes.
No matter where you are on this spectrum, you have been affected in some way, and will continue to be affected, but still… it’s time to suit up and make things happen. Are you with me?
So what is it? Just ONE.
What is your #1 GOAL for 2021?! Or just 1 THING that needs your attention, here and now, that you are going to start doing to feel better…
Hop on over into the Natural Solutions for Peak Wellness Facebook Group to tell us about your one goal, or your one thing. Lets start a conversation that will help to hold us accountable and support one another, no matter who and where we are.
As a little incentive… One random person who posts a response will get a FREE GIFT! What gift… 3
months FREE ACCESS to the Essentials for Peak Wellness Monthly Membership Program (a $300 value). See details by clicking on the link: www.peaksante.com/essentials-membership.
Once again… Happy New Year. All my best for a year that will bring more health, wellness, sense of security and possibility, and joy to your life.
Make it a great day!
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
What if I told you that there are powerful forces at work telling you what to eat – without you even knowing it.
And what if I also told you that these forces are influencing your choices every day … from INSIDE YOUR BODY!
No, I am not talking about advertising or some super-secret conspiracy group! I’m talking about your GUT MICROBIOME.
You have trillions of bacteria living inside you that make up a huge part of your immune system. They also perform a lot of other important functions (like helping your body digest food).
And do you know what? All of these hundreds of different types of bacteria EACH have their own favorite kinds of food!
For example, some bacteria want fatty foods, while others prefer sweet.
Research is now showing that these bacteria want their host (i.e., YOU!) to eat those foods. And apparently they can signal to your brain to make you eat them.
Whoa.
You can see how this would have an impact on your food cravings.
Scientists are still in the process of figuring all this out. But, the good news is the turnover rate of your gut bacteria is pretty fast.
That means if you change up your diet so you don’t eat foods preferred by a specific organism, chances are you’ll have fewer of them (and fewer desires for that food).
Researchers say there are measurable changes in a gut microbiome based on your food choices within 24 hours!
So if you are bothered by cravings for sweets or junk food, try “gutting it out” for a day or two to see if your cravings diminish.
If you are looking for a plan to help you kick sugar to the curb, the Essentials for Peak Wellness Monthly Membership Program includes a 10-Day Sugar Reboot program that walks you step-by-step through how to finally move away from the constant temptation to consume sugary foods. If you have any questions at all, simply REPLY to this email, and we hop on a call.
And of course, be sure to head on over to my Private Facebook Group, Natural Solutions for Peak Wellness, and join the conversation around CRAVINGS !
Make it a great day,
Christina
REFERENCES: www.ucsf.edu/news/2014/08/116526/do-gut-bacteria-rule-our-minds
No obligation to join if you are on the waitlist, but you’ll be first in line for a founding member spot. (spots limited)
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
I’ve got a quick one for you today that might just change how you look at certain foods!
Especially your craving-trigger foods. Which, if you’re like a lot of people, you try your best to avoid thinking about at all!
Have you ever had someone tell you NOT to think about something?
Like, right now: Don’t think about cute, cuddly kittens.
Chances are, you pictured a kitten, right?
The same thing can happen when you suddenly banish foods from your diet because they are “bad.”
Research shows trying to suppress thoughts about certain foods can actually intensify your cravings!
One technique that researchers recommend instead is to focus on the EFFECTS of eating those foods.
For example, how do they make you feel AFTER you eat them?
Do they give you a headache or stomachache? How is your mood afterward? What is your energy level like afterward?
AND … if you’re a nighttime snacker, what will eating those foods close to bedtime do to your sleep … and how will you feel tomorrow?
The truth is, most of the foods we crave might taste good in the moment, but they don’t feel so great after.
So instead of trying NOT to think about eating pizza …. what about thinking about how you’re going to feel AFTER you eat the pizza?
Try this strategy, and you may just make a different decision next time.
If you are looking to take your wellness to the level, check out my NEW and improved Essentials for Peak Wellness Membership Program aimed at guiding you towards Optimizing your Digestion so you can to end your struggle with losing weight, chronic low-energy, and uncomfortable symptoms like gas, bloating, headaches, constipation, and yup, CRAVINGS! Even if you think your Digestion is just fine!
Make it a great day,
Christina
REFERENCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4358156/, https://pubmed.ncbi.nlm.nih.gov/20434065/
No obligation to join if you are on the waitlist (but you will get the best pricing and added perks).
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
Cravings, cravings, cravings…
Throughout the month of October, I will be taking a deep dive into CRAVINGS and there’s a definite time of day they seem to strike the most …
At night!
As soon as it’s ready, I will be sending out my latest ebook, Crush Your Cravings, that talks about the physical, emotional, and lifestyle causes of cravings.
There are some actual biological causes of cravings – and that includes at nighttime!
They can happen even if you’re doing everything “right.”
By that I mean, you’re not skipping meals, you eat a balanced diet with plenty of fiber and protein, you fuel your workouts, you’re sleeping well, you drink enough water during the day, and you’re not stressed.
That’s because your body’s internal clock is wired to make you feel hungry at night. This might have been for survival reasons for our ancestors, but it’s definitely not something we need now!
That internal hunger “alarm clock” can make it too easy to pick up a nighttime snacking habit.
And that’s especially true if you’re coming off a period of time where maybe you’ve been a little extra stressed, or haven’t been getting enough sleep, or … you get the idea.
You might notice cravings kick in as soon as you start to wind down for the night – just out of habit.
The fix:
Give your nighttime routine a general overhaul, at least for a while, to break free from your cravings cycle.
That means doing something DIFFERENT!
If you usually munch on snacks while watching TV … instead try reading, going for a walk, or tackle a new hobby.
Or maybe do some stretching, PM Yoga, or foaming roll work (always a winner in my book!).
You just need to shake up your routine to help shift out of your old habits and patterns.
You might just be surprised at how much better you sleep! And you might be inspired to try new things and uncover new interests.
In the meantime, head over to my Private Facebook Group, Natural Solutions for Peak Wellness, and let me know what your biggest wellness struggle is!
Make it a great day,
Christina
REFERENCE: https://news.ohsu.edu/2013/04/29/study-explains-what-triggers-those-late-night-snack-cravings
FYI….
I am getting ready to re-launch the New and Improved Essentials for Peak Wellness Monthly Membership Program that will be a step-by-step results driven program aimed at Optimizing your Digestion so you can to end your struggle with losing weight, chronic low-energy, and uncomfortable symptoms like gas, bloating, headaches, and constipation. Even if you think your Digestion is just fine!
If you’d like to find out more, be the first to know when we launch AND receive the founding member special launch pricing (founding members will be limited due to added perks), then simply add your name to the Wait List!
No obligation to join if you are on the waitlist, but you’ll be first in line for the limited number of founding member spots (which will be specially priced).
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
Have you ever noticed how some goals make you feel like you’re at the mercy of outside forces (like the scale or how your clothes fit).
… while other goals put you firmly in the driver’s seat?
I don’t know about you, but I like to be in charge of my goals and whether or not I achieve them.
It looks like this:
You can’t directly CONTROL the end result. For example, you can’t actually control “losing 20 pounds” … even if you wanted to.
But what you CAN control is the actions you need to take to make it happen – like adjusting your nutrition and changing your workouts (among other things).
Creating ACTION-based goals are not only great for your confidence and building momentum, but they will also give you hyper-clear benchmarks for success!
Basically, if you just DO what you set out to do, you win.
As a side effect, they also help you reach any aesthetic goals you might have for yourself. (Like losing that 20 pounds or fitting into your those jeans.)
You can set ACTION-based goals based on:
- Eating balanced, healthy, portion-controlled meals for 90% of your meals
- Getting in x # of quality, programmed workouts a week
- Sleeping 7-9 hours a night
- Drinking 8-10 glasses of water a day
- etc.
To make it fun, you can motivate yourself with rewards along the way – like a new workout outfit, getting a massage, taking a day trip, getting a new activity tracker, etc.
This works – and builds confidence – because you have control over your ACTIONS and can see (and feel) a direct result from what you do.
The more you take intentional action, the better you feel … and that’s a win-win!
Take a look at one of the goals you have set for yourself. Can you turn that into a tangible action-based goal to help you get there?
Write it down and get it in your calendar 🙂
And if you’re up for taking it to the next level and want some accountability- hit REPLY now or head over to my Private Facebook Group and let me know ONE action-based goal you’re committing to this week!
Head on over to my Private Facebook Group and post a comment if you found this article helpful.
Make it a great day,
Christina
REFERENCE: www.issaonline.com/blog/index.cfm/2019/setting-fitness-goals-is-essential–to-long-term-success
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
There is a stat on Jack Canfield’s blog that might blow you away:
“Researchers estimate that we think about 50,000 to 70,000 thoughts a day – and that about 80% of those thoughts are negative.”
WHAT! That’s a mindblowing amount of negative self-talk.
If you’re going to live the life you are MEANT to live and that you DESERVE, it can’t be dragged down by all of that negativity and doubt.
If you’ve ever caught yourself saying:
- “They must think I’m _____”
- “I should be _____ by now.”
- “Why am I so _____.”
- “Why can’t I ever seem to ____.”
And filling in those blanks with something negative … then you have GOT to change the conversation happening in your head.
In my last email, I shared a solid step-by-step strategy to help you shift that negative chatter into something that empowers you and helps you reach your goals.
Today, I want to teach you how to PRIME YOUR BRAIN to be more receptive to the positive messages you are sending it … and it’s backed by science!
Studies show you can “prime” your brain to be more open to feeling confident, positive, and make healthier choices – and physically alter your brain circuitry in a way that promotes more positive responses!
Here are two things to try:
1. Meditation.
In fact, you can notice a difference in brain circuitry after just 2 weeks of meditation! Compassion and kindness meditations are very impactful. Many apps (like Headspace or Calm) include these guided meditations, plus there are hundreds of them for free on YouTube. If you are in my Essentials for Peak Wellness Membership, you can do one of my guided meditations included therein.
2. Discover WHY.
Think about why or how your health (or your body confidence) is meaningful for you.
Why does it matter? How will it serve you, your family, your community? What will it help you do, be, or achieve?
Making that “meaningful” connection turns on the part of your brain that responds to health advice. That, in turn, can help you feel more proactive about taking action!
Pairing these priming techniques with the shift in negative to positive self-talk will pack a 1-2 punch … and negativity won’t stand a chance.
This is incredibly POWERFUL if you apply it and take action. It just takes a little practice.
Head on over to my Private Facebook Group to share your thoughts on this article.
Make it a great day,
Christina
References: https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health
