There are lots of suggestions out there for the amount of fruits and vegetables we are suppose to comsume each week, but what all the experts agree on is that we need to eat more each day.  The USDA suggests making 1/2 your plate at each meal a variety of fruits and vegatables.  The American heart association recommends 4-5 servings of each daily.  Our bodies thrive when they have the correct amounts of vitamins and minerals needed to sustain us.  The most important way to get all those necessary vitamins and minerals is through our diet.  Throw some veggies in your eggs or berries in your smoothies or yogurt.  Have a salad everyday and lots of veggies for dinner.  Eat a variety, so you are consuming a variety of nutrients.  See below for just some of the benefits of eating the rainbow.

Some good reminders for September:

Simplify: Focus of what's important and filter out the unnecessary clutter in your mind.

Smile: Remember to smile and appreciate all the little things.

Self-love: It's ok and necessary to take care of yourself.  If you don't take care of yourself, you can't take care of others. 

Sympathy: Remeber to have sympathy for others.  You never know what someone else is going through. 

Serenity: Adopt a peaceful mindset. Stay calm and carry on.  Serenity now! ;)

Start fresh: Anytime is a good time to start fresh and make some changes for a healthier mind, body, and spirit! Start small so you feel a sense of accomplishment and don't feel overwhelmed. 

You've got this! Much love and hugs!

Remeber to focus on the positive!  Be a Pollyanna instead of a Debbie - Downer.  Life is too short to spend focusing on the negativity around us.  It can be overwhelming! People can be mean, jobs can be stressful, life can be hard.  BUT.... there is also so much to be grateful for.  I've said this before, but I want you to actually do it!  Every day look for the positive, and either write it down or say it out loud.  Keep your focus on the blessings! Then, when life gets hard, because we know it will, we can still see the beauty in it.

No matter what you are going through or working on, either hang in there or stick with it!  Read that quote above again.  Strength is a sign of overcoming.  Being courageous and brave means you are determined to do the hard things even when they seem impossible.  Feel stuck?  Dig deep into those false beliefs you hold about yourself, and let them go!  You are beautiful, brave, strong, worthy!  Read that last sentence 3x!!! 

Need help getting unstuck?  Reach out to me.  I'd love to help!  Holistic health encompasses our physical, nutritional, and emotional health.  914-443-8902 jbsouthard12@gmail.com

Summer Wellness Challenge for the Mind, Body, and Soul.

For the mind and soul: Get a little notebook and everyday write down something you are grateful for during the day.  Even if it's a bad day, there is something to be grateful for, and if it is a good day, write down lots of things.  This gets our minds focusing on the positive and looking for the little blessings each day.  Make this a habit. If you miss a day, no biggie, just start up again the next day!

For the body (and really for the mind and soul too): Make a doable plan to be/stay active during the summer.  Go for a walk early or in the evening when it isn't so hot out. Just make the plan specific. Instead of saying: I'm going to walk more, say, I'm going to walk for 20-30 minutes 2-3 times a week.  Be clear on what your plan is, but don't make it so difficult it doesn't fit in your schedule.

Come up with a short workout routine to do 2x a week.  It could be as simple as this:

10 squats, 20 jumping jacks (regular or stepping out), 10 push-ups (wall, knee, or regular), 20 march -ups (high knee marching with bicep curl), 20 crunches - repeat everything 3x - increase number of repetitions of each exercise as it becomes easy for you.

Feeling overwhelmed or not sure where or how to get started?  Reach out! I would love to help you on your wellness journey.

914-443-8902 jbsouthard12@gmail.com