A while ago I read something that absolutely blew my mind! It actually made me step back and rethink some of the things I’ve been taught. Exactly how long does it take to create a habit? It’s a question researchers have been trying to answer for years. We’ve heard everything from 3 weeks to 90 days to even longer!

But … what if that’s the WRONG QUESTION?

What if instead, we ask: how many “repetitions” of an action do you have to do before it becomes a habit. This is SO POWERFUL because it is more action oriented. It takes you out of the “passive” mode of waiting for time to pass … to being in charge of the process. After all, it’s the ACTION that helps rewire your brain for success. Studies have shown that your brain can physically change in just a couple of months (and maybe even a few weeks) when you learn new things or create new habits.

This is called neuroplasticity, and it’s a new area of brain science. 

Years ago, scientists believed that the brain was static – once you reached a certain age, there was no way to change it. Well, that’s been tossed out the window, as researchers have found that adults have been able to physically change their brains based on their actions.  For example: taxi drivers who have to navigate city streets have changed the area of their brain that involves spatial awareness.

Pretty amazing, right? And if it works for navigation, it definitely can work for creating healthy habits and a positive mindset!

There’s a specific process called REACH to help “rewire” your brain (aka create new neural pathways in your brain).

How to Rewire Your Brain:

• Repetition. The more reps of an activity you do, the more likely rewiring will occur.
• Effort. You have to put in some work (and enthusiasm!) to make rewiring happen. Just going through the motions doesn’t count. 🙂  
• Attention. Being “in the moment” as you’re doing the activity – paying attention to all that’s required – also helps the rewiring process.
• Complex Activities. The more involved/challenging your habit/activity, the more your brain will rewire (i.e., learning to speak a new language requires more rewiring than drinking a glass of water first thing in the morning). 
• Health. The healthier your body and brain are, the more ready your brain is for change. So, lay the groundwork for change by getting exercise and sleep, and eating a healthy diet.

Then … start working on those reps! 

There aren’t any hard and fast rules about how long this process takes – but the easier a habit is (like drinking a glass of water when you wake-up), the fewer reps required. And the more challenging a habit is (planning your meals ahead of time), the more reps it might take.

Personally, I find this idea of repetition so much more empowering than waiting around for a habit to “stick.” 

Being intentional about getting those reps in puts you closer and closer to making that activity part of your lifestyle.

Be sure to let us know what you are working towards in my Facebook Group “Natural Solutions for Peak Wellness” a group that features lots of free resources, tips, inspiration, community, and support. 

People are truly AMAZING. Whether it’s making masks for healthcare professionals, delivering food to the elderly, reading inspiring stories to children over the internet, donating to charities in need right now, or entire street blocks singing from their balconies…

It’s incredible to see how communities can all pull together. Your health is PRICELESS. Doing whatever you can to build up and guard your immune system is worth it.

Here’s a quick self-assessment checklist list that I personally try to follow every day, and I thought I would share it with you. This list isn’t just important right now in the midst of everything going on, it’s something we should be paying attention to always.

Mini-Self-Care Checklist:

• How are my stress levels? 

A little everyday stress is good, like the kind you get from workouts, because it stimulates your immune system and spurs you to take action (so long as they are not too intense which we talked about in the Stress Mastery Virtual Lunch & Learn Kick Off Session. You can catch the replay in the Membership Portal or in the Natural Solutions for Peak Wellness Facebook Group) is good because it stimulates your immune system and spurs you to take action …

But chronic stress takes a toll on your body (and mind) over time and leaves you susceptible to illness. If you find yourself feeling tense or anxious and are having trouble sleeping or relaxing, make time to UNPLUG! Step away from the news, relax, and do something fun.

Tip: try the box breathing technique in the Thrive At-Home Survival Kit ebook I put out earlier this month!

• Am I eating enough veggies & fruits for antioxidant power?

The recommended daily intake of fruits and vegetables is 5-9 servings a day, and some experts even recommend 10+ for even more benefit.

One serving = ½ cup fruits and veggies, or 1 cup leafy greens.

This can help give your body the micronutrients it needs to power up your immune response.

• Am I getting at least 30 minutes of exercise most days of the week? Or up to 1 hour if you’re doing moderate exercise like brisk walking or light cardio?

     This is so important because:

• Exercise boosts immunity by causing changes in your illness-fighting antibodies and white blood cells (an important part of your immune system). Plus, being physically active can help flush bacteria out of your lungs and airway!
• Workouts raise your body temperature slightly, which may prevent bacteria from growing, and also might help you fight infection.
• Exercise can help burn off stress. As I mentioned above, chronic stress is not good for your immune system.
• Am I getting at least 7-8 hours of sleep a night?

If you don’t get enough sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, creating an immune response.

• Am I washing my hands EVERY time I need to?

This helps prevent the spread of any bugs and viruses you’ve picked up.

• Am I keeping my hands away from my face?

This also helps prevent the spread of any other bugs and viruses you’ve picked up!

• Avoid drinking too much alcohol.

Among many other things, alcohol can mess with your sleep, your workouts, and your food choices.

It’s a simple list, but it’s a powerful one. It’s the basics that matter most.

How are you doing on that list?

Stay vigilant with those healthy habits!

If you are spending more time than normal at home these days (and most of us definitely are!) you’ve probably noticed a few new temptations.

They are in your kitchen: all the food inside your fridge, pantry and/or kitchen cabinets! Especially tempting if you stocked up on snacks and “extras” when the lockdown hit. I’ve got two things in this email that might help. One is a tip and another is a recipe.

First, the tip: If you find yourself making too many trips to the kitchen for food, what about setting specific times for your meals and/or snacks? 

If you know you have a meal coming up in an hour or so, you might be less apt to sneak a snack. And second: A recipe! 

Actually, this isn’t a recipe so much as a DIY idea. Staying on-track is all about planning ahead … and putting together some Healthy Snack Bento Boxes is a fun and easy solution.

Kids love them, too!

You can assemble your healthy snack bento box in a reusable meal/food container with dividers, but that’s definitely not necessary. Instead, you can use ziploc snack bags or other small sealable containers.

Simply package up your ingredients and keep them in the fridge until snack/mealtime!

Tip: make sure your bento box contains at least one protein-rich ingredient. This will help stabilize your blood sugar and also help you feel fuller, longer.

Possible Healthy Snack Bento Box Ingredients:

• Tuna
• Hard-boiled eggs
• Raw nuts (walnuts, almonds and pecans are great choices)
• Grapes
• Berries
• Veggies 
• Hummus
• Cheese
• Yogurt

Try to include a mix of 3 to 4 different items in your boxes.

And be sure your food choices meet with your health, fitness, and wellness goals.

If you’re looking for some creative ideas, check out this guide from Eating Well magazine: 

The trick is to get these assembled BEFORE you are hungry or feel like snacking! That way you’ll feel less tempted by less-than-healthy snack foods that might be lingering in your kitchen.

I hope this idea helps you – and your family – stay on track!

Make it an amazing day!

I’ve been seeing some INTERESTING posts from people on social media recently …

People who:

• Don’t ever change out of their pajamas
• Waste time and are bored every day because they don’t have a plan
• Not getting simple and small things done (that are normally no big deal)
• Are suffering from more anxiety and stress than usual, because they don’t have any normalcy in their lives!

Hey, there’s NO judgment here! In fact I’ve been guilty of one or two of these over the years …I must admit that I do love the posts of business men wearing a suit jacket and tie but wearing shorts…lol…

Right now it’s more important than EVER to make sure that we’re doing what we can to keep our head in the game and not let ourselves slip! If this sounds like you (or someone you know!) then a little structure may be exactly what you need. That’s why I created a quick guide below called YOUR PERFECT LOCKDOWN DAY!

Creating your own version of this will do SO MUCH to help keep your stress levels lower, stay on-track with your goals, and even have more fun in your life! Who knew that when this year kicked off, it would turn out the way it has so far?

The best thing we can do is roll with it, adapt our routine, and get on with life the best we can. If you don’t have a schedule, it’s like playing a game of dominoes. If one little thing goes awry, it can cause a cascade of events that can throw off your entire day … or worse!

And that can lead to: Stress 

(which you know is bad for your health.  Which we discussed during the Stress Mastery Kick Off call.)

Which can lead to … Poor sleep

Which can lead to …Not-so-healthy meals.

Which can lead to …Little or no exercise and movement

Which can lead to …

A WHOLE BUNCH OF THINGS YOU DON’T WANT!

Now imagine the OPPOSITE of all that: 

• Having a sense of peace and feeling in control …
• Sleeping great at night …
• Having more energy …
• And feeling proud of yourself because you’re taking control of your day!

Just a few things plugged into a schedule can make a WORLD of difference!

HERE’S MY TYPICAL LOCKDOWN DAY SCHEDULE

It’s just a sample schedule of what is currently working for me based on my situation.  Create your own to meet your needs!

6h30-7h30 – Morning Ritual: Wake up. Shower. Cup of warm lemon water. Quiet Reflection/Meditation.

7:30-8h – Latte (Organic Coffee or Matcha latte). Breakfast. Revise to do list for the day. Check email.

8h-11h00- Work: Typically my creative work time. Prepare blogs, plan content for weekly virtual lunch & learn session, post on social media and in my groups to support clients. Planning….

11h-1 – Break time. Cup of tea/snack & connect with my husband, Fitness Workout or Groceries (if it’s aTuesday), Lunch.

13h-17h – More work… Meetings. Connecting with people. Virtual client sessions.

17h-18h – Get outside for more fresh air!  Walk/Run with my daughter and connect.

18h-20h – Prepare & have supper as a family.  Clean up. Light chores.

20h-22h – Cup of Serenity or Passion Flower Tea, Relax. Family fun time (watch a funny show, play a games, Zoom call with friends/family) or alone time (read, listen to a podcast)

22h-23h – Bedtime routine, Lights out…

Action Step:  

Take a few minutes today to create YOUR perfect day schedule –set yourself up for success by being realistic about how much you actually can accomplish in a day.

And then hold yourself accountable to following it.

You will be amazed how after just a day or two you will feel so much more relaxed and at peace.

Make it a planning kind of day 🙂

PS: Want more support and wellness tools as you move through your days?  Join the Essentials for Peak Wellness Monthly Membership for 1-week free trial to see if it meets your needs.

REFERENCE: https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine

Have you lost sleep over the past several weeks? A lot of people have – with all the uncertainty in the world with coronavirus concerns and everything related to it, it definitely can take a toll!

Today’s email topic has sleep tips for you – all tied in with something else that plays a big role in your health.

It’s your gut … surprise, surprise, and it has a complicated relationship with the quality of your sleep.

(Quick catch-up: Your gut is home to trillions of bacteria. Keeping the population of your “microbiome” in balance helps support your health & wellness, from your mood and brain to your heart and digestion!)

Sleep is a two-way street when it comes to gut health.

What happens in your microbiome affects your sleep … but also, the quality and quantity of sleep you get affects your gut!

Scientists are learning more about this all the time, but one big reason your gut impacts your sleep quality has to do with your HORMONES.

So many of your hormones are either produced in your gut or the result of other things that happen there …

• and that includes melatonin, a hormone that plays a big role in your sleep-wake cycle!

• Plus, two of your main “feel-good” hormones – serotonin and dopamine – are also involved with your gut!

So … if your microbiome is out of balance because of a poor diet, antibiotics (which can kill good bacteria), or stress, it can affect your sleep.

And likewise, if you’re not sleeping enough or are tossing and turning all night because of stress or a hectic schedule, it can lower the number of your good bacteria.

This is all the more reason to make sure you actually SCHEDULE enough time each night for sleep.

Burning the candle at both ends by cutting back on sleep can mean your gut health takes a hit!

I for one am personally guilty of this!  I am a night howl… and getting this non-negotiable for leading a healthy and happy life is my biggest wellness challenges!

If falling asleep is a struggle for you, it can be helpful to create an evening routine you do every night. This will help you wind down and RELAX before bed – and signal your body it’s time to go to sleep.

I use the sleep APP on my Smart Phone to send me a reminder of when it’s time to start winding down whatever I am doing and start moving towards my bedtime routine.

Do you see how everything we do is all interconnected? Diet, sleep, exercise … it ALL plays a role. It’s pretty amazing if you stop to think about it.

So: definitely make a plan to improve your sleep if that’s a problem for you – exercise, don’t eat too much before bed, create that evening routine, etc.

Sleep tight!