Blog

Holly has two boys, a spouse, and a full-time job. Some days she feels like she can barely go to the bathroom alone. Sadie is a pharmacist. She works long hours that don’t stop on nights and weekends. She enjoys spending time with her family. She also likes going to the activities and social events hosted by friends in her neighborhood. Theresa has a spouse, a daughter, and works full time.  She also helps take care of an elderly parent that requires care and attention.  I am betting you can identify with one of the scenarios above.  We all have a lot going on and we give a lot of ourselves to our family, our jobs, our friends, etc.  But if we are honest with ourselves, we all have time.  You just need to take it.  Secure Your Mask The airlines have it right when it comes to self-care. Masks...
Read more
There is a thin line sometimes between depression and boredom. As a population, we are overstimulated.  The sheer number of choices we have available makes all them appear as white noise. It’s a little like having nothing to watch on TV but having access to 100+ channels, Netflix, Amazon Prime, and Hulu.  Nothing is “special”.  Maybe you have the same routine at home and it’s a little lack luster.  You are swept along by your day instead of being fully present.  When you have things to look forward to, you move through your day with more energy and purpose.  It helps to lighten the mood which makes you feel less stressed, which leads to better sleep, which helps you make better decisions, which leads to a positive mindset, etc.   How many times have you made it to the end of the week without a “bright spot” that you can...
Read more
No doubt Thanksgiving will be a bit different this year. This is a time to reflect and be thankful. Serving a delicious meal (even if the guest list is smaller this year), is a great way to enjoy the day. There is so much delicious food served this time of year.  A little advanced planning can provide a decadent and delicious meal without all the unwanted calories.  Save those calories for the pie! We took some of the headaches out of the planning process.  All of the recipes (shared below) have the calories, fat, carbohydrate, and protein content listed for you.  Why?  Because if you splurge on Thanksgiving Day, do it on a tasty dessert or a holiday-inspired cocktail.  Additionally, we made sure all of these recipes are easy to prepare AND don’t require a list of ingredients you’ll only use once (who does that?). This year, try some of...
Read more
We are quick to blame the weather, upcoming holidays, work stress, and decreased daylight hours for slipping into a funk. We are in a rut and so we step back from our own well-being (fitness, nutrition, sleep, etc.) and let the mood take hold.  You can chalk it up to winter in Wisconsin or you can take a deep breath and realize there is a better way. What if YOU are holding yourself back from being happy?  What if it is boredom and not a mood or seasonal depression that is holding you back?  Shake up your routine Follow me on this… You flip through 100 channels on your TV hoping to find something to watch.  There are so many choices that they become white noise. Nothing is special. You are swept away by your daily routine. Not really making decisions but rather reacting to situations, putting out fires, and...
Read more
Exercise will improve your mental health and that has never been more important than right now. Mental health concerns are on the rise.  While the causes are not always known, a common component is trouble regulating serotonin (one of the key neurotransmitters involved in mood).  Therapy and medication can boost serotonin levels but what if you aren’t quite ready for that? Good news. There are natural ways to increase the body’s serotonin levels.  Boost Serotonin Levels Naturally 1. Exercise Regular exercise for at least 30 minutes each day can improve your overall mood. Research shows long-term cardiovascular exercise boosts serotonin levels in the brain. Serotonin can lower hostility and symptoms of depression. It also encourages agreeableness. 2. Spend Time in Nature Researchers have found as little as five minutes outdoors in a natural setting can improve mood, increase motivation, and boost self-esteem. Even a brief walk in the park can...
Read more
1 2 3 10