Nora's Naturals Hydration Elixirs and Sustainable Snacks

I am so excited to launch my new products and share them with you all! Nora’s Naturals sustainable snacks and hydration elixirs are made for high performers who seek enhancements in wellbeing and performance, without sacrificing time or indulgence. The offerings can easily be enjoyed on the go, helping the body adapt to stress in the midst of a modern lifestyle.

Nora’s Naturals snacks are made with all natural ingredients to support energy levels and strengthen immunity, while indulging in superior taste. Nora partnered with Certified Master Chefs to create each nutrient-dense recipe.

• The Energy Enhancer: Matcha Granola Bar

• The Immune Strengthener: Turmeric Energy Bites

• The Fat Burner: Macadamia Nut Cookies

• The Beauty Booster: Dark Chocolate Chip Cookies

Nora’s Naturals elixirs are made of hydrating botanicals created to increase metabolism to naturally burn, calm the nervous system to adapt to stress, and speed cellular turnover to influence the aging process. The portable powders can be enjoyed on the go, as well as integrated into a cafe/restaurant experience.

The Fat Burner

Pineapple extract contains digestive enzymes to support gut health and aid in fat burning. Guarana, a plant native to the Amazon rainforest, contains natural caffeine that can raise metabolic rate and deliver sustained energy.

The Stress Reliever

Hibiscus flower contains flavonoids that support mood and deliver calming effects to the nervous system. Ashwagandha, an evergreen shrub, helps balance the body's production of the stress hormone cortisol.

The Beauty Booster

Biotin, a powerful B vitamin, promotes hair growth and skin elasticity. Raspberry ketones and blueberry extract support cellular repair for glowing complexion, paired with pomegranate powder rich in vitamin C.

Spring Clean Cocktails: Nora’s Naturals Recipes

As the vibrant energy of spring fills the air, it's the perfect time to refresh and rejuvenate not just your body, but your spirit as well. What better way to welcome the season of renewal than with a selection of clean cocktails that not only taste great but also offer a burst of revitalizing ingredients? Say goodbye to heavy winter drinks and hello to these spring-inspired concoctions designed to ignite your metabolism, lower inflammation, elevate immunity, and boost beauty from the inside out. Let's dive into these revitalizing recipes!

Ignite Metabolism: The Basil Jalapeño Margarita

Ingredients:

• 1/2 cup fresh-squeezed lime juice

• 1/2 large green jalapeño pepper, sliced thin

• 2 ounces silver tequila

• 2 ounces honey

• 2 tablespoons sea salt

• 2 lime wedges for garnish

• 1/4 cup muddled basil

Instructions:

• In the bottom of a pitcher, muddle the jalapeño slices and basil with the lime juice. Press down 10-12 times with a muddler.

• Add tequila and honey, stirring until thoroughly combined or until all the honey is dissolved.

• Alternatively, blend all ingredients. Garnish with fresh lime and salt.

Lower Inflammation: The Ginger Mint Margarita

Ingredients:

• 1 1/2 ounces ginger simple syrup (fresh ginger is even better!)

• 1 1/2 ounces tequila

• 6 large mint leaves

• 4 tablespoons lime juice

• Zest of 1 orange (approximately 1 1/2 teaspoons)

• 2 lime wedges for garnish

Instructions:

• In a mixing glass, muddle simple syrup, tequila, and mint leaves. Pour into a glass half-filled with ice and add lime juice, orange zest, and lime wedges.

• Shake until the tin is frosted, then strain into a highball glass filled with fresh ice. Garnish with a lime wedge.

Elevate Immunity: The Tequila Sunrise

Ingredients:

• 2 oz. tequila

• 4 oz. freshly squeezed orange juice

• 1 oz. freshly squeezed grapefruit juice

• 1 tsp. organic honey

Instructions:

• Shake tequila and citrus juice well with cracked ice, then strain into a large, chilled cocktail glass.

• Add grenadine and stir gently to produce layers of oranges and reds.

Boost Beauty: The Raspberry Smash

Ingredients:

• 2 ounces tequila

• 1/4 cup muddled raspberries

• 3/4 ounce fresh lime juice

• 3/4 ounce honey

Instructions:

• Combine all ingredients in a cocktail shaker with ice.

• Shake vigorously and strain into a chilled cocktail or martini glass. Garnish with fresh raspberries.

These spring clean cocktails not only delight the senses but also nourish your body with fresh, vibrant ingredients. So, gather your friends, raise a glass, and toast to the season of renewal with these revitalizing libations. Here's to a spring filled with health, happiness, and vibrant spirits! Cheers!

A Guide to Refreshing Your Routine for the Spring Season

As the chill of winter gradually gives way to the gentle warmth of spring, nature awakens, and so do our bodies and minds. Spring brings with it a sense of renewal, making it the perfect time to revitalize our health and wellness routines. With longer days and blooming landscapes, there's no better moment to embark on a journey of self-care and rejuvenation. Let's explore how you can take advantage of this vibrant season to nourish your body, mind, and spirit.

• Revitalize Your Exercise Routine: Say goodbye to indoor workouts and embrace the beautiful outdoors. Take advantage of the pleasant weather by incorporating outdoor activities such as hiking, cycling, or simply going for a walk or run in your local park. The fresh air and sunlight will energize your body and elevate your mood, making exercise feel more enjoyable and rewarding.

• Nourish with Seasonal Foods: Spring heralds the arrival of an abundance of fresh, seasonal produce bursting with flavor and nutrients. Load up on leafy greens, crunchy vegetables, and juicy fruits like strawberries, cherries, and apricots. These foods are not only delicious but also packed with vitamins, antioxidants, and fiber, supporting your overall health and vitality.

• Hydrate and Detoxify: With the temperatures rising, it's essential to stay hydrated. Swap out sugary drinks for water infused with lemon, cucumber, or mint for a refreshing and detoxifying boost. Consider incorporating herbal teas known for their detoxifying properties, such as dandelion or green tea, to support your body's natural cleansing processes.

• Prioritize Mental Wellbeing: Spring is a time of growth and renewal, making it an opportune moment to focus on your mental health. Practice mindfulness meditation to cultivate a sense of calm and clarity amidst the busyness of life. Spend time in nature, whether it's gardening, picnicking in the park, or simply taking a leisurely stroll, to soothe your mind and reconnect with the world around you.

• Spring Clean Your Environment: A cluttered or chaotic environment can contribute to feelings of stress and overwhelm. Take inspiration from the tradition of spring cleaning and declutter your living space. Clear out any unnecessary items, organize your belongings, and create a serene and harmonious atmosphere that promotes relaxation and wellbeing.

• Get Adequate Rest: With the days growing longer, it's tempting to pack your schedule full of activities and commitments. However, it's crucial to prioritize rest and rejuvenation. Aim for seven to nine hours of quality sleep each night to support your body's natural healing processes and enhance your overall health and vitality.

• Set Intentions for Growth: Spring symbolizes new beginnings and growth, making it an ideal time to set intentions for the months ahead. Reflect on your goals and aspirations, both personally and professionally, and take concrete steps towards manifesting them. Whether it's starting a new hobby or nurturing meaningful relationships, embrace this season of possibility to cultivate positive change in your life.

As we welcome the spring season, let's seize the opportunity to refresh our health and wellness routines, embracing the energy of renewal that permeates the world around us. By prioritizing movement, nourishment, mindfulness, and self-care, we can harness the transformative power of this season to cultivate a healthier, happier, and more vibrant life.

Here's to embracing the beauty of spring and blooming into our best selves!

The Power of Journaling: Nurturing Your Mind, Body, and Spirit

In the hustle and bustle of modern life, it's easy to feel overwhelmed by the constant stream of thoughts, emotions, and responsibilities. Amidst the chaos, finding moments of stillness and self-reflection becomes essential for maintaining our overall well-being. Enter journaling, a timeless practice that offers a sanctuary for introspection, self-expression, and personal growth. In this week’s blog, let's delve into the benefits of journaling and discover how this simple yet powerful tool can nurture your mind, body, and spirit.

Cultivating Mindfulness and Presence

Journaling provides a sacred space to slow down and cultivate mindfulness in our daily lives. By setting aside dedicated time to write, we create a pause in the constant chatter of our minds, allowing us to tune into the present moment with greater clarity and awareness. Whether jotting down our thoughts, feelings, or observations, journaling invites us to fully engage with our experiences, fostering a deeper connection to ourselves and the world around us.

Processing Emotions and Gaining Clarity

Life is full of ups and downs, and journaling offers a safe outlet for processing our emotions, both positive and negative. By putting pen to paper, we can freely express our joys, fears, frustrations, and dreams, releasing pent-up feelings and gaining valuable insights into our inner landscape. Through the act of writing, we untangle the knots of our thoughts, unraveling complex emotions and gaining clarity on issues that may have seemed daunting or confusing.

Setting Intentions and Cultivating Gratitude

Journaling serves as a powerful tool for setting intentions and manifesting our desires. By articulating our goals, aspirations, and dreams on paper, we solidify our intentions and create a roadmap for turning them into reality. Additionally, incorporating gratitude practices into our journaling routine can cultivate a deeper sense of appreciation for the abundance in our lives, shifting our focus from scarcity to abundance and fostering a positive mindset.

Enhancing Self-Discovery and Personal Growth

Perhaps most importantly, journaling is a journey of self-discovery and personal growth. As we reflect on our experiences, beliefs, and values, we gain valuable insights into ourselves, uncovering hidden truths and untapped potentials. Through regular journaling, we cultivate a deeper understanding of who we are, what drives us, and where we aspire to go, empowering us to live more authentically and intentionally.

Practical Tips for Starting a Journaling Practice

• Choose the Right Tools: Find a journal that speaks to you, whether it's a sleek notebook, a colorful journal, or a digital platform. Experiment with different writing instruments, such as pens, pencils, or markers, to discover what feels most comfortable and inspiring for you.

• Set Aside Regular Time: Schedule dedicated time each day or week for journaling, whether it's first thing in the morning, during your lunch break, or before bed. Consistency is key to establishing a sustainable journaling practice.

• Start Small: Begin with simple prompts or freewriting exercises to get the creative juices flowing. Don't worry about grammar, spelling, or punctuation—just let your thoughts flow freely onto the page.

• Embrace Imperfection: Remember that journaling is a personal practice, and there are no right or wrong ways to do it. Embrace imperfection, allow yourself to be vulnerable, and trust in the process of self-discovery and growth.

Journaling is a transformative practice that offers a myriad of benefits for our mental, emotional, and spiritual well-being. Whether you're seeking greater mindfulness, clarity, gratitude, or self-discovery, the simple act of putting pen to paper can be a powerful catalyst for healing and transformation. So, why not embark on this journey of self-discovery today? Grab your journal, pour your heart onto the page, and watch as the magic unfolds.

A Guide to Healthy Foods in Season

As the seasons change, so do the nutritional offerings that we love to eat. From crisp apples in the fall to juicy berries in the summer, each season brings forth a diverse array of fruits, vegetables, and herbs bursting with flavor, nutrients, and vitality. In this guide to healthy foods in season, we'll explore the benefits of eating seasonally and highlight some of the nutritious delights that nature has to offer.

The Benefits of Eating Seasonally

• Optimal Nutrition: Seasonal produce is often harvested at its peak ripeness, meaning it's packed with essential vitamins, minerals, and antioxidants. By choosing foods that are in season, you can maximize the nutritional value of your meals and support overall health and well-being.

• Enhanced Flavor: Fresh, seasonal produce tends to be more flavorful and delicious than its out-of-season counterparts. Whether it's the sweet crunch of a ripe apple or the earthy aroma of freshly picked herbs, seasonal foods delight the senses and elevate the dining experience.

• Support for Local Farmers: Eating seasonally allows you to support local farmers and growers who rely on seasonal harvests for their livelihoods. By purchasing locally grown produce, you can reduce your carbon footprint, promote sustainable agriculture, and strengthen your connection to the land and community.

Healthy Foods in Season

Spring

• Leafy Greens: Embrace the verdant abundance of spring with nutrient-rich greens like spinach, kale, arugula, and Swiss chard.

• Asparagus: Celebrate the arrival of spring with tender, vibrant asparagus spears, packed with vitamins A, C, and K.

• Strawberries: Indulge in the sweet, juicy goodness of freshly picked strawberries, rich in antioxidants and fiber.

Summer

• Tomatoes: Savor the sun-ripened sweetness of summer tomatoes, bursting with lycopene, vitamin C, and potassium.

• Berries: Dive into a rainbow of berries, including strawberries, blueberries, raspberries, and blackberries, prized for their antioxidant content and vibrant flavors.

• Zucchini: Enjoy the versatile bounty of summer squash, such as zucchini and yellow squash, low in calories and high in fiber and vitamins.

Fall

• Apples: Delight in the crisp, juicy goodness of fall apples, a rich source of fiber, vitamin C, and antioxidants.

• Pumpkin: Embrace the flavors of fall with nutrient-dense pumpkin, packed with vitamin A, fiber, and potassium, perfect for soups, stews, and baked treats.

• Brussels Sprouts: Add a pop of green to your fall meals with Brussels sprouts, loaded with vitamins K and C, fiber, and antioxidants.

Winter

• Citrus Fruits: Brighten up the dark days of winter with an abundance of citrus fruits, including oranges, grapefruits, and mandarins, bursting with vitamin C and immune-boosting antioxidants.

• Root Vegetables: Explore the hearty goodness of winter root vegetables like carrots, parsnips, turnips, and beets, rich in fiber, vitamins, and minerals.

• Kale: Embrace the nutritional powerhouse of kale, a cold-hardy leafy green abundant in vitamins A, C, and K, as well as iron and calcium.

Eating seasonally isn't just about nourishing your body; it's also a celebration of nature's cycles and a connection to the rhythms of the earth. By embracing the seasonal bounty of fruits, vegetables, and herbs, you can nourish your body, support local farmers, and savor the vibrant flavors of each season. So, why not explore the delights of seasonal eating and embark on a journey of health, flavor, and abundance?

Here's to savoring the seasonal foods and nourishing our bodies with the wholesome goodness of nature's harvest!

How to Master Mindful Eating

Understanding Mindful Eating:

 Mindful eating extends beyond the act of consuming food; it's a holistic approach that encourages intentional awareness of the entire eating experience. By immersing ourselves in the sights, smells, tastes, and textures of our meals, we forge a deeper connection with our food choices. This intentional focus promotes gratitude for the nourishment our meals provide, enhancing the overall eating experience.

In the broader context of mindfulness, we learn to observe our eating habits without judgment, recognizing that various eating experiences exist. This gentle self-awareness empowers us to make choices that are not only satisfying but also nourishing to our bodies, fostering positive changes for both ourselves and the environment.

Seven Practices of Mindful Eating From the Harvard School of Public Health:

• Honor the Food: Acknowledge the origin and preparation of your meals. Eliminate distractions during eating to deepen your connection with the experience.

• Engage All Senses: Immerse yourself in the colors, smells, sounds, tastes, and textures of your food. Pause to appreciate these sensations periodically.

• Serve in Modest Portions: Use a smaller plate to avoid overeating and reduce food waste.

• Savor Small Bites: Take your time to chew thoroughly, allowing the flavors to unfold and promoting a slower, more enjoyable meal.

• Eat Slowly: Recognize feelings of satisfaction and fullness, aiming to stop eating when you are about 80% full.

• Don't Skip Meals: Maintain regular meal times to prevent strong hunger, which can lead to less healthful food choices.

• Embrace a Plant-Based Diet: Consider the long-term effects of your food choices on both your health and the planet. Opt for plant-based options to reduce environmental impact and promote personal well-being.

In order to begin a mindful eating journey, start with the basics. Cultivating a better understanding of the food we eat is important when planning for a new year of health and wellness.

Fat Burning & Brain Boosting Recipes:

Here are some of my favorites to power performance-

Masala Egg Bites

Ingredients:

• 4 eggs

• ½ cup full-fat cottage cheese

• ½ cup shredded Cheddar cheese

• ½ cup diced red bell pepper/capsicum

• 2 tablespoons diced onion

• 2 tablespoons chopped cilantro/fresh coriander

• 1 Indian green chile, jalapeño pepper, or Thai chile, chopped

• 1 teaspoon grated ginger

• ½ teaspoon ground turmeric

• ¼ teaspoon salt

Method:

1. Preheat the oven to 350°F/175°C. Lightly grease a 24-cup mini-muffin pan with nonstick spray. (If using a regular muffin pan, increase the baking time by 5 minutes in Step 5.)

2. Combine the eggs, cottage cheese, and Cheddar cheese in a blender or food processor and blend until smooth. The mixture will be the consistency of heavy cream/double cream.

3. Add all the other ingredients to the blender and pulse a couple of times until evenly distributed (we don't want to blend the toppings smooth; just distribute them evenly throughout the mixture).

4. Pour the mixture into the prepared mini muffin pan, filling each muffin cup no more than two-thirds full.

5. Bake for 15 minutes

Longevity Coffee 

Ingredients: 

• 1 cup hot coffee

• 1 tablespoon raw cacao powder 

• 1 teaspoon raw maca powder

• ¼ teaspoon ground turmeric

• ¼ teaspoon ground cinnamon 

• ½ teaspoon vanilla extract 

• Natural sweetener of choice (raw coconut sugar, pure maple syrup)

• Splash of heavy cream or almond milk 

Method:

1. Combine all ingredients in a blender or mix well in a coffee mug. 

Beauty Boosting Smoothie 

Ingredients:

• 2 cups almond milk 

• 2 scoops vanilla collagen protein powder

• ½ avocado 

• 1 cup frozen blueberries 

• 1 banana 

• 3 tablespoons nut butter

• ½ cup frozen spinach 

Method:

1. Blend all ingredients and enjoy

The Importance of Easing Stress and Enhancing Immunity

The way our brains react to external stressors is deeply rooted in conditioning, creating neural pathways that determine our responses to foster calmness and resilience. Our brains are remarkably adaptable, and they form neural pathways based on our experiences and responses to various stimuli. These pathways become ingrained over time, influencing how we react to stressors. 

The first step in neurosculpting serenity is identifying the stressors in your life. What situations or triggers consistently lead to stress? By recognizing these patterns, you gain awareness of the specific neural pathways that may be contributing to your stress response.

Mindfulness also plays a crucial role in neurosculpting. By being present in the moment and observing your thoughts and emotions without judgment, you create a space for conscious awareness. This awareness is the foundation for reshaping neural pathways and fostering a more deliberate response to stress.

In order to ease stress, it is important to intentionally redirect your thoughts and responses. Consciously choosing calm and positive responses to stressors can reshape neural pathways. Repetition and consistency are key. Engage in practices that promote relaxation and positive thinking regularly, reinforcing the desired changes in your brain's responses.

Additionally, incorporate mind-body techniques into your routine to enhance the neurosculpting process. Practices such as meditation, yoga, and deep breathing not only promote relaxation in the moment but also contribute to the formation of new, calming neural pathways over time.

One mindfulness practice to partake in to reduce stress is deep breathing. Deep breathing can shift the body from a stressed response to a calm and focused state. If you breathe through your nose, it allows for a greater effect on the brain and body. Nose breathing results in 10-20% higher oxygen uptake, sending nitric oxide to your lungs. This helps dilate the airways in the lungs and blood vessels, increasing immune defense. 

Nose breathing is associated with improved lung function. The natural filtration process that occurs when air passes through the nasal passages contribute to the overall health of the respiratory system. This is especially important in maintaining optimal lung function, which is essential for sustained physical well-being. By practicing optimal nose breathing you are supporting oxygen delivery to the brain, easing stress and enhancing immunity.

Top Tips for a Healthy Summer Morning Routine

Summer mornings are an excellent opportunity to embrace healthy habits that set a positive tone for the rest of the day. With longer daylight hours and warmer weather, there's no better time to revamp your morning routine. In this blog, we'll explore ten healthy habits that will help you start your summer mornings on the right foot, ensuring you feel energized, focused, and ready to make the most of the season.

• Wake up with the sun:

During summer, the sun rises early, and waking up with it can be invigorating. Allow natural light to fill your room by leaving curtains partially open before going to bed. This helps regulate your body's internal clock and promotes a more refreshing wake-up experience.

• Hydrate first thing:

After a night's rest, your body craves hydration. Start your day by drinking a glass of water as soon as you wake up. Add a splash of lemon juice for a refreshing boost of vitamin C and to kickstart your metabolism.

• Morning stretch or yoga:

Greet the day with gentle stretches or a short yoga session. Stretching improves blood circulation, enhances flexibility, and promotes a sense of calm, setting a positive tone for the day ahead.

• Take your workout outdoors:

Embrace the pleasant summer mornings by taking your workout outdoors. Go for a jog, bike ride, or brisk walk in the park. Outdoor exercise not only elevates your mood but also exposes you to natural vitamin D.

• Mindfulness or meditation:

Spend a few minutes each morning practicing mindfulness or meditation. This quiet time helps reduce stress, enhances focus, and fosters a positive mindset for the rest of the day.

• Plan your day:

Take a moment to plan and prioritize your tasks for the day. Whether it's using a planner, journaling, or a productivity app, organizing your thoughts and goals can boost efficiency and reduce feelings of overwhelm.

A healthy morning routine sets the foundation for a productive and enjoyable day, especially during the summer when you have the chance to embrace the early sunlight and pleasant weather. By incorporating these ten healthy habits into your morning routine, you'll experience increased energy levels, reduced stress, and an overall improved sense of well-being. So, rise and shine to a refreshing summer morning filled with positivity and vitality!

Nourish Your Skin: Summer Tips for Hydration and Radiance

As the summer heat sets in, it's important to pay special attention to our skin's hydration needs. The combination of sun exposure, heat, and humidity can lead to dryness, sunburns, and overall skin damage. To keep your skin healthy and glowing during the summer months, here are some effective tips to ensure optimal hydration and radiance.

1. Stay Hydrated: Drinking plenty of water is crucial for maintaining well-hydrated skin. When you're properly hydrated, your skin cells are better able to retain moisture, keeping your skin plump and supple. Aim to drink at least 8 glasses of water per day, and increase your intake if you're spending time outdoors or engaging in physical activities.

2. Use a Lightweight, Hydrating Moisturizer: During the summer, switch to a lightweight moisturizer that provides ample hydration without feeling heavy or greasy on the skin. Look for products that contain hydrating ingredients like hyaluronic acid, aloe vera, or glycerin. Applying moisturizer twice a day, after cleansing your face, will help lock in moisture and keep your skin refreshed.

3. Sunscreen Protection: Protecting your skin from the harmful effects of the sun is crucial for maintaining hydration. Choose a broad-spectrum sunscreen with an SPF of 30 or higher and apply it generously to all exposed areas of your body, including your face, neck, and arms. Reapply every two hours or more frequently if you're swimming or sweating.

4. Opt for Lightweight, Breathable Fabrics: When it comes to clothing choices, opt for lightweight, breathable fabrics like cotton and linen. These materials allow better airflow to your skin, preventing excessive sweating and potential irritation. Loose-fitting clothing also helps to minimize friction and promote better skin health.

5. Cool Showers and Baths: After spending time outdoors, treat your skin to a refreshing cool shower or bath. Avoid using hot water as it can strip away natural oils and further dehydrate your skin. Pat your skin dry gently and follow up with a moisturizer to lock in the moisture while your skin is still slightly damp.

6. Hydrating Face Masks: Indulge in a hydrating face mask once or twice a week to give your skin an extra boost of moisture. Look for masks containing ingredients like cucumber, aloe vera, or honey, which have soothing and hydrating properties. Leave the mask on for the recommended time, then rinse off and follow up with your regular skincare routine.

With these simple yet effective tips, you can keep your skin hydrated and radiant throughout the summer season. Remember to prioritize hydration, protect your skin from the sun, and choose skincare products suitable for hot weather. By giving your skin the care it deserves, you'll enjoy a healthy, glowing complexion all summer long.

Nora's Naturals Longevity Recipes

Food can be a powerful source for slowing down the aging process and bringing our energy up. Integrating anti-inflammatory ingredients into simple recipes speeds cellular turnover, clears out toxins and strengthens immunity. Here are a few simple energy snacks using powerful ingredients from around the world that can have a positive effect on longevity.

Matcha Energy Bites 

• 1 cup coconut shreds 

• ½ cup coconut oil 

• 1 cup oats 

• ½ cup honey 

• 1 tsp matcha powder 

• Mix all ingredients together, form balls, roll in excess coconut shreds

• Chill for 20 minutes 

Turmeric Energy Bites

• 1 cup oats 

• ½ cup chopped dates 

• ½ cup honey 

• 1 tsp cinnamon 

• 1 tsp nutmeg 

• 1 tsp turmeric powder 

• Mix all ingredients together, form balls

• Chill for 20 minutes 

Goji Berry Energy Bites 

• 1 cup peanut butter 

• ½ cup oats 

• ½ cup honey 

• ½ cup goji berries 

• Mix all ingredients together, form balls

• Chill for 20 minutes 

How to Get the Most Out of Goal Setting

Goal setting is an interesting process. When done in an effective way, it can create superior levels of success. Where I have seen this process to fail me is when I am not specific enough. The times when I have written down my goals without the why behind the destination, I have fallen short. 

 It can be very helpful to create a plan for action that is propelled by impactful levels of motivation. After all, we are dynamic individuals who ultimately thrive off of deeper stages of meaning. If our professional goals are not identified with a level of purpose, we may never reach them. Not from a lack of trying, but simply from a minimized level of importance registered in the brain. 

Start with the WHY

Determine what it is about the goal that drives behavior.  The daily steps to meet the goal become crystallized when we feel and understand the purpose behind it. 

Take 10-minutes to perform the exercise at the same time each week for the next four weeks straight. Since our workweek is dynamic, goals and projected outcomes can shift. It is valuable to keep coming back to the foundational purpose behind the goal itself. 

1. Write down a statement rooted in the present rather than the future. Simply by shifting the messaging to the present moment, the brain registers the goal differently. Example- I am the partner in my law firm with a salary of x number of dollars. While that may be a long-term goal, you are activating neurons in the brain to perceive it as happening. 

2. Take the broad present statement, and write three bullet points with specific reasons why this goal is important to meet. Stay in the present tense. The more specific and personal the better. Example- As a partner in my law firm, the part of my personality that is fueled by leading others is being met. My happiness level is consistent because I feel a purpose in my work, and I am able to use my years of education to expand other’s careers. 

3. Come back to the same statement each week. Write three new bullet points. These may be similar to the week before or new, based on how you feel. There’s no right or wrong, as long as you describe your why. 

Commit to Consistency 

Goal setting is one of the ways to enhance the brain’s neuroplasticity. We have neural synapses firing at all times, creating memories and imprinting new information. The process of setting goals is a way to propel a growth mindset, activating the prefrontal cortex in the brain to focus on top priorities and recognize the benefits of change. 

A study of multiple sclerosis patients at the University of Texas found that patients who set ambitious wellness goals had fewer, less severe symptoms than a control group. The activity in their prefrontal cortex went up, and fear centers in the brain slowed. In effect, goal-setting actually helped improve their brains. 

Create a Plan for Action 

Similar to the commitment to our virtual meetings, having a specific schedule reflected in the calendar when you will perform the goal setting exercise is an important step in reaching goals. As soon as we receive a meeting invite, the time is typically blocked in the calendar. Treat your goal setting exercise in the exact same way. Plan a consistent time every day that you protect. It can be incredibly beneficial to have the same window of time each week to build the foundational habit. 

Shift Mindset

Instead of going through the cycles of disappointment when goals are not being met as fast as we expect, integrate a few simple strategies to gently shift mindset: 

Observe negative thoughts: 

Attention to the body in the midst of stressful or disappointing experiences. Taking a moment to simply notice the breath and any discomfort felt. The body is a sophisticated system and can easily tell us when it is time to calm itself. In most circumstances that are stressful, we can feel the tension in our stomach or chest. By simply observing where this tension shows up, we can create a sense of ease by shifting from shallow breathing in the chest to slow expansive breaths in the belly.  Take one minute- inhale for 3,2,1, exhale for 5,4,3,2,1- inhaling through the nose, feel the belly expand with breath, exhaling through the nose release. Perform for 5 rounds. 

Neutralize negative thoughts:   

Allows for discernment, recognizing a thought or feeling is just mental activity, not our identity. It can be very easy to attach emphasis to specific emotions felt throughout the day. This can be an exhaustive process as there are such an array of emotions we will experience. By doing our best to apply objectivity to strong emotions, we have the ability to create that space between the feeling and how it is expressed. We can notice the emotions as if they were clouds passing in the sky, acknowledging that they are there, and then let them go.

Nutritional Upgrades to Elevate Fat Burning and Sustain Energy

There are numerous nutritional paths that deliver powerful results for fat burning and energy. I have tried many in my lifetime. Jumping all over the place, everything from vegan to paleo, even my juice cleanse lasted about 3 hours until I gave up and ate lunch. Having to forgo bread and skip happy hour was a quick way to zap the zest out of life.

Instead of having to follow a specific diet, there can be simple upgrades we can make in our nutritional regime that set up the body to burn fat for fuel and maintain high levels of vibrant energy. There are a few key times of day when the body synthesizes the nutrition it takes in and either uses it for long term energy or burns through it quickly for a quick pickup (then a crash to follow).

Breakfast

In the morning our bodies have the chance to go on two different energy tracks. One track is the sustained energy/fat burning track (ketones) and the other is quick sugar spikes for immediate but short lived energy (glucose). We can affect which track the body goes on by what we put into our system first thing in the morning. 

Choose healthy fats and clean proteins: 

The brain will naturally gravitate towards the sugar-rich options, such as pastries. The brain knows this option will provide quick fuel fast (the dopamine hormone that is released in the morning is reward driven). It does not register that this quick “fuel” will lead to a quick crash. 

Just by sticking to healthy fats and proteins first thing in the morning, and waiting to enjoy carbs later in the day, the body will be on the ketone burning energy track, providing sustained energy. 

Go-to healthy breakfast options: 

• Eggs

• Greek yogurt

• Olives, hard cheeses, cold cuts (channel our amazing Europeans) 

• Turkey sausage 

• Black beans 

• Cottage cheese 

• Greens 

• Berries 

• Smoked salmon

It is not always possible to skip carbs altogether at breakfast events. Aim for 70% of the plate being protein, healthy fats and greens or low sugar fruit like berries. The other 30% can be bread or the wrap for a breakfast burrito. 

Snacks

Similar to breakfast, sticking with options that are low in sugar and rich in beneficial healthy fat can keep the energy up all day. The brain is made up of 60% fat, so the more we feed it those nutrients the better it will perform. 

There are times when healthy options might not be as readily available. I find it very helpful to pack some snacks for the plane flights and break time at any event. I’ve included my go-tos below: 

• Hawaiian roasted macadamia nuts 

• Hu Kitchen dark chocolate 

• Bulletproof Collagen Protein Bars 

• Primal Kitchen Vanilla protein packets (I add to my coffee or tea in the afternoon)

• Dried blueberries 

• Pumpkin seeds 

Happy Hour

You know me well, I will be recommending tequila! Cocktails and wine can leave the body feeling wiped the next day by disrupting sleep. When we have drinks that are rich in sugar, the hormone, insulin, is released in the bloodstream. Too much insulin can cause the body to hold onto fat and deplete energy stores. It can also raise cortisol, making us feel unnecessary stress and keep us up at night. Just by making a few simple swaps with cocktails, we can help bring the body back into balance.

• Spirits: Tequila, vodka or gin 

• Mixer: Club soda and a splash of juice of your choice 

• Citrus: Lemon, lime, grapefruit, orange

• Spices: Basil, jalapeno, mint, rosemary

Quick Tips to Calm the Mind and Sustain Stress Relief

Good morning from the desert! I just left the hectic pace of New York City and came to California for the week. It’s amazing how fresh air and open space can transform energy. As much as I love NYC, there are certainly moments where I feel an underlying stress, just based on the pace of the day there. I was starting to feel burnt out, and saw the signs of stress show up physically. Since stress can deeply affect hormonal function; it is natural to experience weight gain or loss, consistent fatigue or mood swings. I experienced all of the above in a short period of time. 

Whether we are in hectic urban environments or in natural places that lend themselves to a sense of relaxation, there are consistent ways to create calm. I have found these tools to be very helpful in balancing the day and lowering levels of physical and mental stress. Even just practicing one strategy below can influence the autonomic nervous system, creating healthy patterns that start to become habits.

Incorporate the 4-7-8 Breath Technique 

Any type of slow, calm breathing can relax the system and lower stress. The 4-7-8 breathing technique is a way to lengthen the exhalation, influencing the body to release tension. Inhale for a count of four, hold breath for a count of seven, exhale for a count of eight. Repeat for a couple of minutes or five rounds. 

A Social Cognitive and Affective Neuroscience study has shown MBSR to enhance emotion regulation in patients with anxiety disorder, creating higher levels of satisfaction and enjoyment. Additionally, a Stanford University team found that MBSR brought about changes in brain regions involved in attention, as well as relief from symptoms of anxiety.

Enjoy the Morning Light

The beneficial morning light can have a direct impact on energy throughout the day as well as the evening production of sleep hormone melatonin. By getting just 10-minutes of outdoor light (without sunglasses) the pineal gland in the brain produces serotonin (feel good hormone), and later synthesizes into melatonin (sleep hormone). This beneficial light gives us a mood boost in the morning, and then later sets us up for a restful sleep. 

Studies show that morning light may also affect the hormones leptin (the satiating hormone) and ghrelin (the hunger hormone) in ways that promote a healthy body weight. Researchers at Northwestern University found that people who got most of their bright light exposure before noon weighed a little less -- 1.4 pounds, on average -- than those exposed to most bright light in the evening. 

In one experiment, office workers who got out in the morning light for five days in a row, found it easier to make decisions and scored 79% higher on cognitive tests.

Incorporate Aromatherapy 

Certain scents have a rejuvenating effect on the system. Rosemary and lavender are two scents that lower cortisol and relieve stress. Eucalyptus has an uplifting feeling. Simply take the aromatherapy and place a couple drops in your palm. Rub the palms together and deeply breathe in. This is an easy way to shift physiology, whether at a desk, before bed or on a plane. Just don’t do what I did recently- I accidentally spilled the aromatherapy on my airplane seat. The flight attendant came down the aisle asking one person at a time who spilled the aromatherapy, then announced over the intercom. I came forward and apologized. Classic! 

There is exciting research being done on the benefits of aromatherapy- Research has demonstrated that aromatherapy, specifically lavender, can improve mood and lessen anxiety. A study published in the Journal of Advanced Nursing showed that aromatherapy helped intensive care patients to feel less anxious and more positive immediately. 

I hope these tips can help ease stress and uplift mood. Please reach out with any topics you’d like to see for the next blog. Have an amazing day!

Warmly,

Nora

Top Tips for Stress Relief

Our mood can be easily influenced by external stressors out of our control. The reactivity of the brain in these situations comes down to conditioning. The more we pattern the neural pathways, the easier it will be to have a calm response. You can think of these neural pathways like hiking trails- when we walk over and over again on a certain trail, the path smooths and becomes easier to experience.

When we practice thoughts and reactions (whether positive or negative) the more that becomes the default in the brain and cements that specific path. We actually have the power to influence these paths, how often we walk them. The positive patterning allows for calmer reactions to any stressful circumstance that then becomes the consistent behavior.

A comprehensive Harvard University study found meditation can actually change the structure of the brain: Eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus, which governs learning and memory, and in certain areas of the brain that play roles in emotion regulation and self-referential processing.

These 10-minute meditations are led by my team member Adam Peot, Certified Meditation Coach and Yoga Instructor. Adam has a gentle way of shifting physiology, always creating a sense of ease and zero pressure in a meditation practice.

ENHANCE ENERGY

IMPROVE CREATIVITY

REDUCE STRESS

PROLONG FOCUS

How to Achieve Your Goals

As we begin to approach the Spring season, we reflect on our New Year's resolutions and our personal goals for the 2023 year. That being said, there are most likely several goals sitting in the back of your mind that you had set out to achieve at the beginning of the new year when it felt like you had forever. However, do not worry! It can be quite difficult to set aside time for goals that may not be your #1 priority. Below I have shared 3 tips that will be a game changer in helping you attain the goals that you wish to achieve.

TIP #1 MAKE YOUR GOALS MEASURABLE

Surprisingly, many people set goals without having an exact measure to determine when their goal is accomplished or not. For example, at the beginning of the year you always hear everyone saying they plan to go to the gym more. But what does more mean? Does that mean going 3 times a week as opposed to none? Being specific with the goal that you want to accomplish helps you stay accountable and on track.

TIP #2 SET CHECKPOINTS TO REACH ALONG THE WAY

Sometimes the goal you want to reach can seem far from reach. Setting checkpoints for yourself can make the process feel faster and more progressive. For example, if your goal is to learn how to cook 4 new healthy recipes within 2 weeks, try breaking it down. Set Mondays and Wednesdays as designated nights to try out your new recipes. This way, you have time to shop on the weekends for the possibly new ingredients needed, as well as more structure to help you along the way!

TIP #3 MARK A DATE TO REACH YOUR GOALS

Procrastination can be our greatest enemy at times. This often hinders us from achieving our goals when we say “Oh I’ll start that later”. In that moment, it is critical to ask yourself what is holding you back from taking those first steps? Take back control and mark a date on your calendar for when you want to begin working towards your goal, and when you want to have accomplished it by. If you desire, you can take it one step further by setting dates for when you want to accomplish any checkpoints to reach your goal too. Setting a date not only helps you stay organized, but also holds you accountable.

Quick Tips to Exfoliate, Hydrate & Glow

The harsh conditions of the winter months certainly do not support our beauty goals. After moving to New York City, I have completely lost any semblance of a California base tan and have seen a dull effect on my skin. The combination of frigid temperatures, environmental pollution and the lack of sunshine is far from ideal for complexion, not to mention mood. 

I have been doing everything possible to restore the glow, and rejuvenate my skin. From nutritional upgrades to cutting out toxins that affect hormone balance, there are several easy ways we can enhance our regime. These tips provide quick results from a physical beauty standpoint, while setting up the body to enhance longevity.  

DIY Facials 

Cold Therapy

It may sound counterintuitive in winter, but acute cold temperatures actually have an immediate effect of making us look awake and refreshed. Since Zoom calls seem like they’re here to stay, I will take all the tricks I can get to look like a superstar on camera. Right before applying creams or makeup, I will take an ice cube or frozen jade roller and glide it under my eyes and along my cheeks in an upward direction, applying slight pressure. This process boosts circulation, creates an awake look and minimizes dark circles. 

Vitamin C and Hyaluronic Acid 

Gone are the days of drinking several glasses of orange juice to up the levels of vitamin C. The copious amount of sugar alone would negate any benefit. Vitamin C is a powerful antioxidant when it comes to both immunity and skincare. The vitamin works as an incredible tool for repairing cell damage and synthesizing collagen. One quick way to maximize the benefits is to pair a vitamin C serum with a hyaluronic acid. This product helps bring water to the surface of the skin, giving a natural glow. It also works hand in hand with vitamin C to hydrate the skin. 

Body Scrubs 

Brown Sugar + Coconut Oil 

No matter how much lotion we apply to our skin, it can still look dull if there are topical dead skin cells that have not been removed. One simply DIY body scrub that feels amazing, and smells like sugar cookies is the brown sugar and coconut oil scrub. Combine ½ cup coconut oil and ¼ cup brown sugar. Rub in a circular motion along the entire body. Rinse and repeat daily. 

Dry Brushing 

A dry brush could be one of the best tools I have ever used to reduce the appearance of my cellulite. The tool can be purchased online or in most spas (simply type in dry brush). I use it when I wake up before showering. Simply hold the brush and make circular motions up the body, starting with the feet. Add gentle pressure. Shift the brush from the legs to the arms, all moving toward the heart. In addition to leaving the skin feeling soft, the motion also provides a quick boost in energy, stimulating circulation. 

Nutritional Upgrades  

Increase Healthy Fats

The cell walls are made up of fat and rely on the consumption of nutritional fats to create youthful mitochondria (powerhouse of the cells). You can think of youthful skin being powered by fuels like olive oil, olives, wild caught fish, nuts, seeds, organic eggs, grass fed beef, chia seeds and avocados. The more healthy fat the better. 

Decrease Processed Foods

In addition to increasing healthy fats, it can be very beneficial to decrease the inflammatory oils and sugars in the diet. This comes in the form of most packaged foods. Look at the ingredient list- if it has sunflower oil, safflower oil, brown rice syrup, corn oil or peanut oil, it is not going to be supportive of beauty. These oils cause inflammation in the body, slow down cellular turnover and create toxic buildup. 

Environmental Toxins 

Swap Staples 

Take inventory of your body wash, moisturizers and household cleaning products. There can be hidden toxins in these products that create a harmful imbalance to our delicate hormone system. In addition to causing issues for our mood and energy, these chemicals can stand in the way of bright, beautiful skin. This is a very helpful list of products to look out for in skincare and household items- https://www.tataharperskincare.com/journal/the-toxic-ten/?rmsrc=1&utm_id=go_cmp-18062638741_adg-141095000358_ad-616817512997_dsa-1645137429091_dev-t_ext-_prd-_mca-_sig-EAIaIQobChMIg4_pvumu_QIVYwp9Ch3gvwv4EAAYAiAAEgI93PD_BwE&utm_source=google&gclid=EAIaIQobChMIg4_pvumu_QIVYwp9Ch3gvwv4EAAYAiAAEgI93PD_BwE

As always, please reach out to me if you have questions or any suggested topics for next blog! Would love to connect on Instagram for daily wellness and beauty- @noratobin

Rhythms of Renewal

What we put into our bodies is what we get out. Balancing so many responsibilities into our weekly schedules can become quite stressful which may lead us to slack in attending to our needs. Nevertheless, our bodily needs are something that should not be ignored. This week I am targeting ways to destress, relax and jump back into a solid rhythm of renewal. Go ahead and check it out!

Enhance Nutrition

When we have an injury that needs healing, the body sends pro-inflammatory cells to the injury site to keep out bacteria, virus, and infections. Inflammation should be just right for what it's sent out to fix, not too much or too little, and should go away when the job is done. Through excessive stress, environmental toxins, processed sugars and prolonged fatigue, inflammation can become chronically high and lower our immune defense.

Here are a few nutritional enhancements to lower inflammation in the body.

• Turmeric is a natural anti-inflammatory. For a quick and delicious way to consume it, blend 1 tablespoon grated turmeric root or powder, ½ cup coconut milk, ½ frozen banana.  

• Collagen regrows connective tissue and improves cellular turnover. Incorporate 1-2 scoops collagen protein powder into any smoothie or soup.  

• Broccoli sprouts support methylation which drops inflammation and improves t-cell function. Enjoy on a salad or with any meal. 

• Elderberry contains potent antioxidants that are essential for cellular turnover and immune defense. Enjoy elderberry tea any time of day.

Mindfulness

Any form of mindfulness based stress reduction can alleviate anxiety, strengthen parts of the brain responsible for attention and calm the nervous system thereby reducing inflammation in the body.

My challenge to you… for five days straight perform these simple and short breathing techniques. Incorporate it at the same time daily if possible to keep consistency. You will feel a significant shift in your stress levels

Enhance Energy 

Improve Creativity 

Reduce Stress 

Prolong Focus 

Nora’s Naturals

When all else fails, sometimes a delicious cocktail or mocktail is essential at the end of a long work day! Keep it clean and stay on track by using this simple list of staples: 

Staples of Clean Cocktails: 

• Quality Spirit: tequila, gin or vodka 

• Clean Mixer: club soda 

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint 

• Optional Sweetener: honey, stevia, maple syrup 

Staples of Mocktails: 

• Clean Mixer: club soda

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint

• Berries: muddled raspberries, blueberries, blackberries

• Optional Sweetener: honey, stevia, maple syrup

Anti-Inflammatory Recipes

Happy Friday everyone! I believe it is safe to say that I am in love with cooking! Cooking is not only a fun pass time but also a wonderful opportunity for me to experiment with all sorts of fun ideas that come to my mind. That is why it is such a treat for me every time I get to share with you all some recipes that I personally find both enjoyable and consciously sourced. Cooking my own meals is not only fun, but also ensures that I know I am fueling my body with the right sources of energy. This week’s recipes all have two things in common.

1. They are all soup related (perfect for our winter weather)

2. They are all anti-inflammatory!

Go ahead and give these recipes a try and experience for yourself how a recipe can be both tasteful and health-conscious at the same time.

Sweet Potato Turmeric Soup

Ingredients

• 2 tablespoons (30 ml) avocado oil or olive oil

• 1 small sweet onion, diced

• 1 tablespoon (10 g) finely chopped fresh ginger

• 2 cups (270 g) diced sweet potatoes

• 2 (14-ounce [399-g]) cans black beans, drained and rinsed

• 1 (14-ounce [399-g]) can diced tomatoes, with liquid

• 2 teaspoons (4 g) ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon sea salt, plus more to taste

• 3 cups (700 ml) vegetable broth

• 1 cup (240 ml) full-fat coconut milk

• Juice of 2 limes

• Optional: organic sour cream

Directions

1. Heat a large stockpot to medium heat. Coat the bottom with oil, then toss in the onion, ginger, and sweet potatoes. Cook for 4 to 5 minutes, or until fragrant.

2. Add the black beans, tomatoes with liquid, turmeric, cumin, and salt. Stir until the ingredients are combined, then add your vegetable broth.

3. Bring the soup to a slight boil; reduce the heat to a simmer. Let simmer for 10 to 12 minutes. Pour in the coconut milk and stir so that it melts in the soup. Add the juice of the limes to the pot.

4. Add sour cream on top when serving (if desired).

Chickpea Spice Bowl

Ingredients

• 1 tablespoon avocado oil

• 1 15-ounce can rinsed and drained chickpeas

• ½ teaspoon ground turmeric

• ¼ teaspoon plus a pinch of paprika

• ¼ teaspoon ground ginger

• ¼ teaspoon sea salt

• Pinch of fresh ground pepper

• 1 red bell pepper, chopped into 1-inch pieces

• 2 cups frozen cauliflower rice

• 1 5-ounce container of plain coconut or Greek yogurt

• 3 scallions, chopped

Directions

1. Chop scallions and bell pepper. Drain chickpeas.

2. Heat a nonstick skillet over medium heat with avocado oil. Add chickpeas, turmeric, ¼ teaspoon paprika, ginger, salt, and pepper. Cook for 2 minutes, stirring occasionally, then add bell pepper and cauliflower rice. Cook for 3 more minutes, stirring occasionally.

3. Spoon into two bowls. Top with dollop of yogurt, sprinkle of paprika, and fresh scallions.

Coconut Ginger Soup

Ingredients

• 1 quart bone or vegetable broth

• 1¾ cups full-fat coconut milk

• A piece of fresh ginger, peeled and finely sliced

• ½ teaspoon ground turmeric

• Juice 1 lemon

• ¼ teaspoon red chili flakes

• A small handful of cilantro, roughly chopped

• 2 teaspoons coconut oil

• Sea salt and freshly ground black pepper

Directions

1. Place all the ingredients, except for the cilantro and coconut oil, into a medium saucepan, and bring to a gentle simmer.

2. Simmer for 5 to 10 minutes, remove from the heat, and allow to cool for a few minutes.

3. Season with sea salt and plenty of black pepper, sprinkle over the cilantro, and spoon in the coconut oil. Taste and add more lemon juice if you

Five Wellness Tips

It seems that we are constantly moving and grinding throughout the work week. To keep it short and simple this Friday I just wanted to give you all a friendly reminder to stop and make sure that YOU, both mentally and physically, are taken care of! This week I am sharing with you 5 simple wellness tips that I look forward to throughout my day to make sure I am taking care of myself! Once reading through, I want to vocalize that it is totally okay if some of these tips do not resonate with your preferences enough for you to practice these daily. However I hope they certainly get your juices flowing so that you have some options to refer to.

Floss Twice Per Day

WHY: The International Journal of Epidemiology conducted a study on 5,611 subjects and found those who did not floss increased their risk of mortality by 30% compared to those who flossed daily. The mouth contains a number of bacteria that link to the gut. When the toxic bacteria are not cleaned out daily, plaque and inflammation start to build. This type of inflammation is a precursor to chronic diseases.

TRY: Floss as soon as you wake up and right before you go to sleep.

Enjoy Matcha Each Afternoon

WHY: Matcha tea contains three times as many antioxidants as standard green tea, because of the way it is harvested. The process of shading the matcha plant increases the chlorophyll and amino acid content.   In a study published in the American Journal of Clinical Nutrition, researchers found that regularly drinking matcha can result in an increase in your body’s rate of thermogenesis (the rate at which you burn calories) from 8-10% (without matcha) to 35-43% (with it)! The study also found the catechins in matcha reduces the damage caused by free radicals, slowing down the aging process and reducing inflammation. 

TRY: Matcha Latte

•  2 Teaspoons Matcha Powder

• 1-Cup Coconut or Almond Milk

• 2 Teaspoons Honey

• Mix together and serve hot

I enjoy this in the afternoon when I want to switch over from coffee. It’s an excellent way to keep energy up without disrupting sleep. I’ll have the latte as late as 5pm.

Breathe Deeply for 5 Minutes Daily

WHY: The Journal of Neuroscience found a change in brain chemistry when implementing breathing exercises and meditation. The findings demonstrated there is specific growth in areas of the brain responsible for attention and processing sensory input. The studies also showed that guided breathing could alter gene expression, greatly improving immune function and energy metabolism.  Additionally, taking longer exhalations illicit the relaxation response offsetting the

detrimental physiological effects caused by stress. 

TRY: Pick a specific time each day for your breathing routine, put it in your calendar as if you would an ongoing conference call or a meeting. Repeat daily at the same time as best you can. Keeping it consistent helps to ensure you will stick to it. You can simply sit and breath to music or in silence- breathing in for 3 counts, out for 5. Inhale 3, exhale 5. There are great apps for additional meditations, such as Calm and Headspace.

Move for 20 Minutes Daily

WHY: The Harvard Alumni Health Study published in the New England Journal of Medicine found the importance of keeping a consistent exercise regime.  The participants who started and kept up an exercise program had a 23% lower risk of chronic disease than those who started a program and eventually stopped.

The Department of Physiological and Brain Sciences at Boston University has proven that exercise can help treat depression, while low activity can be a major contributing factor to depression. Moderate daily exercise increases brain derived neurotropic factor  (critical protein in neural network of the brain) and serotonin (fulfillment hormone), both essential for lowering anxiety and influencing mood.

TRY: Perform 20 minutes of daily HIIT training, walk, bike, swim, yoga… any type of movement you enjoy. Just like the breathing routine, put 20 minutes of movement as an ongoing appointment in your calendar.  If you’d like a guided workout, here are a few options (https://www.youtube.com/channel/UCh0ZILWcaTpKVJjuVne3e1A/featured).

Eat Dark Chocolate

WHY: The phenolic antioxidants in cocoa stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation.  The US National Library of Medicine found the cocoa in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%.  Cocoa also stimulates the production of serotonin, which helps improve overall mood.

TRY: Enjoy dark chocolate (70% cocoa or above) each day. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands- Lindt, Alter Eco, Theo

Sustainable Habits & Transformative Tips

Happy Friday! I hope you are feeling refreshed and ready for what’s to come as we make our way through January! The many steps you’ve taken to get to this point should be celebrated. While New Year goals and resolutions seem to motivate significant changes during this time of the year, it should also be a time to consider the numerous healthy decisions and profound progress you’ve made along the way. This progress can sometimes be forgotten when we are attempting to stick to the resolutions.

If you are like me, I usually write a long list of resolutions that is either lost or ignored by February 1st. The pace picks up, and my personal intentions fall by the wayside. This can create additional anxiety or disappointment for falling short. It can be an uphill battle to stick to our goals/resolutions, because they’re typically results driven versus identity and process driven.

In order to obtain the desired outcome, it is incredibly helpful to identify the why behind it (identity) and the simplest steps to get there (process). By writing out in detail the reason behind the goal, we begin to align the ideal vision of ourselves with lasting behavioral change.

For example, instead of setting one goal to meditate for 10 minutes every day and hope to find the time to do so, I first identify what that goal will create in my life- the ability to enjoy the moment - expand awareness and compassion for others -new appreciation for loved ones - a person who lives in abundance instead of scarcity. This one simple goal just became more powerful, and now has a greater affect on my overall identity.

The second phase is the specific process on how to actually implement the goal. If there are no outlined steps or habits to repeat each day, it will be much more difficult to reach the goal. In the book, Atomic Habit by James Clear, he illustrates four main principles for lasting behavior changes:

Make it Obvious

Habit staking: Take a current habit and pair with a new one. If your goal is to exercise each day, pair a 10-minute at-home workout routine with the 10 minutes in the morning you are watching the news.

Environment: Habits are easier to create in new or changed environments. If you want to eat less late at night, spend the last 30 minutes before you go to bed in a space with no screens. The blue light from screens activates ghrelin, the hormone responsible for hunger.

Make it Attractive

Temptation Bundling: Pair something you want to do with a task you need to do. For example, bake cookies (maybe the Nora’s Naturals below) while you listen to a productive podcast or walk on an incline on the treadmill while you watch a great TV show.

Routines: Create some form of happiness that is built in to your daily tasks. For example, if you need to do x # of follow-ups a week, do so while you treat yourself to your favorite latte. The mind starts to associate the task with an enjoyable experience for the senses.

Make it Easy

Repetition: Habits begin to be automatic through repetition. Start with 2 minutes per day of the desired goal. For example, two minutes of deep breathing, writing, exercise, complementing others. Whatever it may be, just two minutes will start to pattern the brain and create new neural pathways. After a week, expand the time.

Automate: Create a daily appointment in your calendar as if it were a meeting. If it is scheduled with an automatic reminder each day, we are much more likely to stick to it.

Make it Satisfying

Tracking: Create a system that rewards your progress. For example, each day give yourself a point for whatever habit you are forming. If you decided to give up sugar, you get a point each day you don’t eat sugar. After 30 points, reward yourself with something you enjoy like a spa treatment.

Partner Up: Share your progress with a partner. Your efforts are valuable and it can be extra motivation when they’re recognized. By partnering up and sharing your daily points, it can create a healthy competition or just simply strong support.

These tips from James Clear, although appearing to be quite simple, have proved to be a significant game changer for my mindset! Each goal that I have set for myself is no longer just a far away target to reach. These goals are now more personal, and each one that I have set for myself is set with intention.

Go ahead and give this strategy a try to see how connecting your goals with your deeper meanings and intentions may allow you to further grow!