January is here, which means you’ve likely set a New Years’ resolution! for your health goals. It is important to have holistic goals, where you in are sync emotionally, spiritually, mentally, psychologically, and financially.

2020 and 2021 were not easy. However, I am going to leave you with this

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives a few helpful strategies to stick to your 2022 health objectives and goals.

Is one of your health goals to lose weight?

Is one of your health goals to start packing your lunches?

How about becoming more active?

If so, well done! Here are a few helpful strategies I provide my nutrition clients that may help you stick to your 2020  health goals:

Start small and realistic. Oftentimes, we set goals that are extremely overwhelming which can make it difficult to get started. Instead of promising yourself, you’ll lose 50 pounds this year, focus on dropping 5 pounds for the month of February.

Find an accountability buddy. Having support, whether it be a friend, family member, or professional coach can be super motivating. Aim for daily or weekly check-ins to keep yourself on track. It’s important to ask for help as many of us are unable to get to where we want on our own.

Create space for setbacks. It’s unrealistic to think you’ll go from A to Z overnight. View setbacks as progress towards achieving your goals and use them as motivation rather than defeat. Your “failures” are simply providing you information about what works and what doesn’t.

Finally, don’t expect a quick fix. We are all built differently and have our own unique timelines. Comparing yourself to others can often cause unnecessary disappointment. Be patient, gentle to yourself, and never give up.

If you are looking for professional health and wellness support, you can contact her at malloryaldred@gmail.com

The post 4 Strategies to Achieve Your Health Goals appeared first on Four Columns of a Balanced Life.

A healthy lifestyle is vital for us and allows us to deal with the daily vicissitudes of life. A healthy lifestyle consists of exercising regularly, not eating junk and processed food or drinking too much pop, sleeping well, and making ethical decisions in your life.

Remember Rome was not built in one day. I would recommend you do the same with yourself. Take it easy, make small changes, enjoy the wins, be pliant, and find support with any issues you are facing. You can do this.

I ask Mallory Aldred why we should have a healthy diet.

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives some reasons for having a healthy diet.

Mallory, tell me a little about you?

Sure, I would love to! I am a “30-something” professional currently living in Toronto, ON. I have a Scottish fold munchkin cat named Peanut and I lead a very active lifestyle. I place a strong value on family, friends, and self-care. After a very long break from athletics (previous NCAA softball player at Canisius College), I have recently jumped back into challenging myself physically via sprint triathlons and distance cycling. 

What made you choose to become a Nutritionist and tell me the reason for having a healthy diet?

About 13 years ago, I was 50 lbs heavier than I am now. Because of the excess weight, I experienced low energy, poor sleep, a lack of self-confidence and I had a terrible immune system. One day I became fed up and decided it was time to make some healthy changes. As I gradually lost the weight (without a crash diet), my entire life changed for the better. It was at that time I knew I needed to share the gift of healthy, nutritious eating with others. I enrolled at the Canadian School of Natural Nutrition and received my designation in 2010.

How important is healthy food in our daily lives?

What we eat determines how we look but, more importantly, how we feel. If you want to accomplish more and feel fabulous doing it, incorporating healthy food into your daily routine is crucial. I strongly believe that if you eat nutritious foods most of the time, you are naturally more optimistic, and your obstacles become challenges you can meet.

Do I have to eat like an Olympic athlete daily?

If you’re an Olympic athlete, then absolutely, but most of us are not. The biggest mental flaw most have with nutrition is thinking it has to be an all or nothing approach. Over the years, I’ve found with myself and my clients, it’s the smallest changes that go the longest distance with health.

Give me a few examples of foods that are not good for our health?

There are a lot of different theories out there, however, personally, my body does not react well to simple carbohydrates (white flour products and sugar), trans/saturated fats, or most dairy products. Generally speaking, the fewer ingredients listed on the nutrition label, the better!

Give me a few examples of foods that are tasty and good for our health?

Some of my favorites are roasted root vegetables (sweet potato, parsnips, squashes), seafood (shrimp, lobster, scallops), dark chocolate, & a banana spread with natural nut butter (peanut, cashew, almond). 

Can we indulge once a week? 

In my opinion, absolutely! I do not believe in diets or unrealistic restrictions. Food should be viewed as fuel to operate rather than a reward or punishment.

Define a balanced diet?

It is my belief that a balanced diet incorporates lean protein, monounsaturated and polyunsaturated fats, 100% whole grains, fruits and vegetables. It is also important to hydrate with water and herbal teas.

How has life changed for you as you are pursuing your passions?

When I am sharing the gift of nutrition, I never feel like it’s “work”. I’ve formed many meaningful relationships pursuing my passion and it’s a true pleasure to watch my clients take back control of their health and happiness.

The post Reasons to Have a Healthy Diet appeared first on Four Columns of a Balanced Life.

Jessica, talk to me about what is a Certified Master Nutrition Therapist?

Please help me understand a little bit about functional medicine, sports nutrition, and yoga and how do they all complement each other?

Weight loss is a multi-billion dollar business in the West. I like how you describe that you went from one school where you meditated and swam to another school where everyone went to the mall and ate fast food. Walk me through our present fast-food diet and how it is harming us?

I love food. However, so much of eating food is linked to metabolism, energy, mental clarity, and mood. I consider myself disciplined, but even I give into chips, ice cream, and snacks. Is there anything wrong with that?

I specialize in weight loss, digestion, and detoxification and have created programs centered on these areas.

The 30-Day Natural Weight Loss Course allows individuals to lose weight naturally and sustainably while learning the how’s and why’s. Throughout the program, I train individuals in understanding their specific biochemistry, habits, goals, and challenges. There are plenty of resources including webinars, an interactive eBook, a yoga video, weekly menu plans, grocery lists, and recipes included in it.

Food sensitivities can be challenging to identify because symptoms are delayed from 30 minutes to 72 hours. Due to this delay, it is very hard to isolate and identify the food that is causing inflammatory symptoms. There are two primary options for food sensitivity testing that I provide in my practice.

If I am eating healthy, and consuming my fruits and vegetables, do I still need supplements?

Stress is a part of our lives. Talk to me about how social media has messed us even more?

The post Jessica Reader: Master Nutrition Therapist appeared first on Four Columns of a Balanced Life.

Introduction

We have heard about the Mediterranean, DASH, Flexitarian, Mayo, Atkins, vegan, vegetarian, South Beach and the Paleo diet. Who is the new kid on the block? The diet that is the promised land and has taken America by storm. A survey of registered dietitians named the keto diet as the most popular diet in the United States. Whitney Linsenmeyer, a spokeswoman for the Academy of Nutrition and Dietetics commented that “America is in a state of carbophobia”.

What is the keto diet

The keto diet consists of high fat, low carb diet that depends on the body’s action of ketosis which is processing stored and dietary fat for energy. It can result in faster weight loss. There is a better sense of gratification and filling of the stomach when consuming fat as compared to processed carbohydrates. The keto diet has multiple forms. The common denominator is that people get their calories from protein and fat. The aim is to use ketosis and use energy from ketones rather than glucose. The low amount of glucose results in ketones being produced in the kidneys and liver.

What is Ketosis

The cells of the body under normal conditions use glucose for energy.  Glucose comes from grains, vegetables, and fruits. When there is a shortage of glucose to provide energy, the body then looks somewhere else to produce energy. It uses the fat stored in the body. Ketones are produced as a result. It is an acid build-up and is flushed out in the urine. The process of converting fat into energy and releasing ketones is called ketosis.

The challenging part is getting the kidneys to produce ketones. A person has to consume between 20 to 50 grams of carbs and it takes a while for ketosis to take place. If you are looking at consuming 2,000 calories a day, then you must consume 165 grams of fat, 40 grams of carbs, and 75 grams of protein.

What foods can you actually eat 

Meat and poultry

The predominant and essential food in the keto diet is poultry and meat. Grass-fed fresh meat and poultry do not have carbs and contain minerals, vitamins and are rich in zinc, selenium, and potassium. The proteins help keep muscle mass. Grass-fed animal meat has more antioxidants, omega-3 fats, and conjugated linoleic acid than animals who are grain-fed.

Fish, shrimps and crab

Salmon is keto-friendly and rich in omega-3 fats, selenium, potassium, and Vitamin B and has no carbs. Shrimp and crab have no carbs. If you want to try squid, oysters, octopus, mussels, or clams, just remember that per 100 gram (3.5oz) servings the carbs can vary from 3 grams to 7 grams.

 Vegetables that are low in carb

Vegetables are high in nutrients and have fiber. The best vegetables are non-starchy which are low in carbs and calories. A cup of raw spinach contains 1 gram of carb compared to a cup of cooked Brussel sprouts that contain 8 grams. Cauliflower, zucchini, broccoli, and Kale are amazing vegetables to consume and contain antioxidants.

Avocados

Avocados are extraordinary among fruits as they contain healthy fats, a variety of nutrients, minerals and vitamins K, C, B5, E, B1, B2, B3, B6 and contain more potassium than bananas. Potassium reduces the blood pressure in the body, which is linked to kidney failure, strokes and heart attacks. The fiber in avocados is good for metabolic health, fighting cancer and keep eyes healthy. Half an avocado is approximately 3.5 ounces (100 grams) and contains 9 grams of carbs.

Dark Chocolate

Dark chocolate has copper, magnesium, iron, fiber, manganese, and cocoa and cocoa which are good for mood, skin, brain and cardiovascular health.

Flavanols in cocoa are antioxidant and anti-inflammatory and help protect the skin from the sun. The bromine improves your mood, functioning of the brain and helps with mental clarity. Anandamide creates a positive mood and a feeling of bliss while Phenethylamine helps with the release of dopamine. Serotonin helps with fatigue and getting better sleep.

Eggs

Chicken eggs are the Jack of all trades in terms of having every nutrient you need. I like the omega-3 eggs. Eggs have a positive influence on HDL, the good cholesterol.

Eggs contain choline which helps the brain function better. As we age, our eyesight gets worse. The lutein and zeaxanthin are antioxidants that help the retina become stronger. The proteins and amino acids in eggs help the body function better. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein.

Olives

Olives contain oleuropein which is an antioxidant and has anti-inflammatory properties. Olives decrease blood pressure and prevent bone loss. A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber.

Coffee and tea with no sugar

Tea and coffee are carb-free and contain caffeine which is good for your metabolism.

Strawberries

If you have a craving for sugar candy or some other sweets, give strawberry a try.

Strawberries contain anthocyanins, phenol, ellagitannin and a whole bunch of phytonutrients. Anthocyanins protect the cells; phenol protects the heart and ellagitannin protects you from developing certain kinds of cancers.

Blue Berries

Blueberries are delicious, loaded with manganese, vitamin K, Vitamin C, fiber and has low calories and carbohydrates. Blueberries have high anti-oxidant levels. Blueberries reduce the DNA damage in our body as we grow older and can also cause cancer. Blueberries are good for the heart, reduces blood pressure, improves memory, fight urinary tract infections, minimizes soreness after a workout and improves muscle performance.

Cheese

Cheese is nourishing and delightful, low in carbs and high in fat. Research has shown that cheese protects against heart disease. One ounce (28 grams) of cheddar cheese provides 1 gram of carbs and 7 grams of protein.

Coconut oil

Try cooking with coconut oil. The medium-chain triglycerides (MCTs) in the liver are converted directly into ketones. The lauric acid in coconut oil along with MCT promotes and sustains ketosis.

Plain Greek Yogurt

Plain Greek yogurt makes you feel full, is healthy, high-protein food. A portion of 5 ounces (150 grams) provides 5 grams of carbs and 11 grams of protein.

Nuts

Nuts are high in fiber, low in net carbs, high-fat and healthy for you. Nuts reduce the risk of depression, chronic disease, certain cancers and heart diseases. Cashews, macadamia, pecans, pistachios, walnuts and almonds are great to consume on the keto diet.

The keto diet can be followed for a short, medium, long term or indefinitely. If you want to go on this diet, do some research on carbs and fats. Head off to your grocery store and look at all the products and get familiar with the food labels. All research shows that sugar cravings do not go right away. People on the keto diet have experienced hunger, mental clarity, fatigue, headaches, and muscle problems.

The keto diet has advantages and disadvantages

The keto diet is high in saturated fat. If you have a liver condition, it could be a challenge to process that fat. You need to eat an array of fruits, vegetables, and grains. If you do not consume an array of fruits, vegetables, and grain then you run a risk getting constipated, mood swings and deficient in minerals and vitamins.

People who are on the keto diet have lost weight when the body is in ketosis. Ketosis has an influence on hunger hormones which results in a reduction of appetite. Ketosis also sustains the blood sugar and insulin levels hence you have more energy.

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Bethany Ashlyn, blogs on mental health and Polycystic Ovary Syndrome (PCOS). It is something I had never heard of. I catch up with Bethany about her life dealing with mental health and PCOS.

Bethany, welcome, and let’s start by talking about you. Tell me a little about you?

First off, thank you so much for allowing me to talk a little about myself and what I do! It is an honor!

To start things off, my name is Bethany Ashlyn, and I come from a small town in the middle of the United States. I’m 26 years old, engaged to the love of my life (fall wedding 2020), and am currently following my passion for writing and helping others.

My likes include reading, doing any form of outdoor activity, and board games. In fact, my fiancé and I have purchased a 1000-piece puzzle and have become quite obsessed with the new hobby. My friends and family like to say I’m a 90-year-old in a 26-year-old body.

About two years ago, I started a blog, The Graceful Klutz, on a whim. I was working a job I hated, was in a constant state of anxiety, and felt utterly lost. So, I started writing as a way to get out of my head. The blog was about relationships, fashion, beauty, and lifestyle.

The more I wrote about it, the more I started finding myself again. It was a few months before I decided to do something crazy. I quit my job to pursue my dreams of writing. At that time, I was not making any money from my blog, but I knew something had to change, and I was so desperate to feel better that it seemed worth the risk.

Luckily I had a boyfriend (now fiancé) who was willing to help me follow this passion of mine. I worked day and night for a little over a year on this blog until I suffered a terrible burnout. I had worked so much and was writing about things I didn’t genuinely care about that I experienced a mental breakdown.

I didn’t get out of bed for several days and would burst into tears for no reason. A couple of weeks later, I stopped blogging, got a job at a local garden shop, and worked on waking up and getting out of bed each day.

The garden shop saved my mental health in a lot of ways. By forcing me to go outside and be around others, I was starting to see the old me again, the one filled with a passion for writing.

By bettering myself, both physically and mentally, I realized that I was genuinely passionate about helping myself and others who suffer from all the stresses life brings our way. So, I decided to take all the research I was already doing and turn it into a community for others.

That is when my new blog, Bethany Ashlyn, was born. It’s not just a blog but a community for others to learn about ways to reduce anxiety, improve their wellbeing, and feel a little less alone.

Currently, writing is my full-time job, and I have never been happier. While I’m still working on myself, I have finally found a passion I love and am so excited every day to share it with the world.

Are you a perfectionist? A surviving perfectionist? Help me understand the challenges you face as a perfectionist?

I’d like to think of myself as a recovering perfectionist in a sense. I still have that small bubble of anxiety come up when I write an article or start a project. It’s like a nagging in my brain telling me that I’m not good enough and that I need to do better.

Not to put blame on anyone, but I do feel like part of this came from my childhood. I had a father who was nowhere near the father of the year. He regularly made me feel like I was not good enough. No matter how clean I kept my room or how many praises I got from my teachers, it was never enough for him.

While I have forgiven him and moved on from this toxic mindset, it still created a deep-seated need to prove to everyone that I am good enough. It has taken years to break that thought process of needing everything to be perfect.

I think what most perfectionists face is needing to control everything in life. I’m not in control of what other people think about me, and I never will be. This used to cause such anxiety to the point of me not sharing anything about myself with others.

It’s not an easy journey, but learning to focus on what you can control has helped me open up about my life and do things without fear of judgment or criticism. I cannot control if someone thinks I’m dumb, but what I can control is not letting it affect me.

What is PCOS? What are the causes and symptoms? Is there a cure?

PCOS, or Polycystic ovary syndrome, is a hormonal disorder that affects 1 in 10 women worldwide. It can cause a range of symptoms like infertility, irregular periods, excessive hair growth or hair loss, weight gain, diabetes, acne, depression, and so much more. Women can suffer from all, none, or just a few of these symptoms. Due to the range of symptoms and the lack of talk about PCOS in the media, most women go undiagnosed.

Typically, women with PCOS suffer from insulin resistance. Insulin is a hormone created by the pancreas. Foods we eat get broken down into sugars, or glucose, and then it gets absorbed into the blood. Insulin helps by getting the glucose into cells to be used as energy. When our body doesn’t have enough insulin or doesn’t use it properly, we get higher blood sugar levels.

When this happens, our entire body starts becoming unbalanced. It can cause our ovaries to produce excessive amounts of testosterone, which leads to the thinning scalp and unwanted hair growth. This is also why women with PCOS have a higher risk of developing diabetes, another insulin-related disease.

Right now, there is no cure for PCOS. While it is possible to manage symptoms, it is not something you can ever cure. PCOS is the reason I started my website because I wanted to help women who were suffering from this hormonal imbalance. What a lot of people don’t realize is that it isn’t just a hormonal disorder. It can wreak havoc on a woman’s mental and physical health.

For instance, I didn’t know until I was 22 that I had PCOS. For years I felt like something was wrong with me. I had to shave my face regularly to keep my chin hairs from being seen, I would skip periods for months at a time, and I was gaining weight while eating less than other girls in my school.

I felt ugly, ashamed, and alone. One day I came across a Youtuber, Sarah’s Day, and watched a couple of her videos. She talked about PCOS and some of the things it causes, and I remember mentally check-marking all the symptoms off in my head. After that, I went into a research craze where I read every article I could get my hands on.

It was like a lightbulb had gone off! I wasn’t alone anymore. I had this thing, PCOS, to blame for things going on in my body. It was as if knowing this finally gave me a reason to fight. Instead of being in the dark, I finally had information to help my body.

Then I realized that, while so many women suffered from this, a lot of them were in the dark like I was. I’ve read countless testimonies of doctors just pushing birth control on someone or telling them to lose weight. It is so infuriating having someone tell you that you need to lose weight when your PCOS makes it so difficult to do that.

This doesn’t mean all doctors are going to act this way or that this medication doesn’t work, but I do think there is a lack of understanding in the medical field that we need to fix. There are so many different treatments out there that doctors don’t tell their patients about that are scientifically proven to help.

That is why I’m trying to bring PCOS information out into the public. For me, I’ve been fortunate to have a fantastic group of people to help me through this, both professionally and personally. Not everyone has that. I know learning about PCOS has helped change my life. I hope to be that for other women out there who are silently suffering from PCOS.

Let us talk about mental health. What is it? Why is it so important?

I could write for days on mental health. It makes me so happy that we are in a place now that mental health is finally being talked about more openly. For years, going to a therapist meant you were crazy, and mental health equated to something being wrong with you. While we still have a long way to go, I think that definition has slowly been changing.

Mental health, to me, is the ground floor to everything we do in our life. We start cultivating how we react and what we react to from the time we are babies. By watching our parents, environment, and friends, we start creating different habits and behaviors that we take with us into our adult years.

For instance, I watched my mother suffer from low self-esteem for her entire life. She always felt fat and ugly and would go on fad diets to lose weight quickly. She was anxious about everything and had childhood problems that she dealt with unhealthily. While she never meant to give these characteristics to me, they rubbed off nonetheless.

I remember I was eight years old when I first felt fat. It was picture day, and I was wearing a cute purple blouse with denim jeans. When I saw the photos for the first time, I looked at them and noticed a bulge in my stomach that other girls didn’t have. This moment was the first time I felt self-conscious about my body.

Being self-conscious about my appearance started giving me anxiety. I was worried other people were judging my body the way I was, and that made me feel worse. It was a snowball effect that has grown throughout the years.

Everybody has a story about mental health, but we don’t ever talk about it. We will go through life silently suffering because that is what our parents did and what their parents did before that. Instead of fixing myself, I pretended it was normal to feel this way and continued to live life in a constant state of worry and panic.

This mindset can be so easy to take on but can take a lifetime to restructure. My anxiety is one of the reasons my PCOS symptoms worsened over the years. I lost my period, gained weight, and started growing more facial hair. I was living proof that our mental state can change our physical health.

It is so important, in my opinion, to be open and honest about mental health. By sharing these stories and talking about our sadness and anxiety we face, we can start making the topic less taboo. Creating a community of people to talk to can also make us feel less alone. Sometimes the simple act of having your problems heard is enough to help us start our path to bettering ourselves.

Thanks for being real, open, and honest about anxiety, sadness, and the challenges you face. Walk me through the shoes you are wearing?

I’m a firm believer nowadays that being open and honest is the best way to heal yourself. I spent most of my adolescence believing I had to be silent about my emotions. I see now that it was such a toxic mentality to live in, but so many people do.

With social media these days it can feel like everyone has a better life than you. Even my social life can sometimes seem that way. My blog, for example, might look like a woman who has life figured out. However, you don’t see the nights I cried myself to sleep because I was worried I was wasting my time on this dream that would go nowhere.

Nowadays, I like to think I’ve done better at managing these judgmental thoughts that pop up. Especially for this new year, I have made it my mission to focus on my mental health. One of the main ways I do that is managing my PCOS symptoms (which can cause anxiety and depression).

I’ve started eating better, adding needed supplements to my diet, and working out. I’ve also added meditation and yoga into my daily routine. That’s the most significant change in my life, a daily routine. I’ve realized I’m not that person who can go with the flow every day. Structure and routine help me feel in control. In turn, this routine helps me manage my stress levels.

I’m not happy every day all the time; no one is. I have bad days and good days. There are still days where I wake up and have anxiety creep up and tell me I’m not good enough. However, now I’m more aware of when this happens and force myself to do something to get out of that mentality before it consumes my entire day.

I personally find writing cathartic. How about you? Has it helped with your PCOS?

I agree wholeheartedly with this. I’ve always been a writer and will always write until my last day on this planet. Even if it makes no sense, putting words to paper has always helped me get out of my head and find some clarity. I sometimes get so deep in my anxiety bubble that it can be hard to find a way out. By writing, I can start to unravel all the thoughts in my head and see the source of the struggle or pain I am going through.

Personally, I think everyone should write. You don’t need to create a novel or share it with the public, but put words to paper. It doesn’t even have to make sense. When my dad left my family, I remember going through a phase of pure hatred for the man. Though it was probably a good thing he left, I was enraged that he would up and leave his entire family without any remorse.

I spent years hating him and feeling exhausted from the pain he was causing me. Then one day I decided to write him a letter. It was pages upon pages of how he made me feel, how I felt he failed me as a father and everything I could never tell him to his face. At the end of it, I felt elated. It was like writing it out made it drift off my shoulders and onto the page.

It was that day that I forgave him. I don’t believe he was ever supposed to be a father. I could see this now that I had moved the curtain of hatred from my mind. I never sent him this letter. It was never really meant for him, but for me to move on from the pain of that entire situation.

Writing gave me the perspective I needed in that situation and so many others. For others, it might be painting a picture or playing an instrument. I think art, in general, is cathartic because it allows you to share emotions you might’ve never known you had.

I loved your article 7 ways to feel sexier. I honestly think you are beautiful. Why did you feel you were a slob?

Thank you! I was actually extremely nervous posting that article. With how much hate people get for saying the wrong thing, I felt like that article might hit people the wrong way. As if I was telling people they weren’t beautiful the way they were. It’s funny, but I feel like body positivity is such a great and bad thing these days.

I think it’s so beautiful that we are now teaching girls and boys to accept themselves and love their bodies. They should! We are all so beautiful and unique and should celebrate that on a daily. However, I feel like this body positivity can also make people feel guilty for not loving themselves every second of every day.

I find myself feeling self-conscious about my weight only to feel guilty about feeling that way. It’s a vicious cycle that can be hard to get out of once started. If the best thing I can say to myself is, “I am alive and breathing,” then that is okay. I don’t know a single soul who feels sexy every moment of their life.

While I’m so much happier now and have learned to love my body, I still have days where I feel ugly. I’ll look in the mirror and hate what I see staring back at me for no reason. I might always struggle with this, and that is okay too. It’s definitely a journey to break down old behaviors and learn new ones like self-acceptance.

I wrote 7 Ways to Feel Sexier for those people out there who are on that journey as well. Sometimes it can be difficult at the moment to see our beauty. Those small things like fixing your hair or buying a new outfit can help show that inner critic that you are beautiful and deserving of these things.

We all feel down and sick at times. What are some of the tricks we can use to fight this state of thinking?

First off, I think knowing that we all feel that way is such a great trick to fight that state of thinking. By knowing you are not alone in your thoughts and emotions can sometimes be enough to push you out of that frame of mind. This past year I’ve probably done the most transformation when it comes to my mental health.

What kicked it off, believe it or not, was a book titled The Subtle Art of Not Giving A F*ck by Mark Manson. It was the first self-help book I had ever read, and it opened a door for me to look at myself differently. He discusses how we have the choice to react to things and that no one else can choose that for us.

Let’s say someone just dented your car. You can become mad about the fact or choose to stay calm. It sounds so simple and so complicated at the same time, but it really did empower me to look at things differently. I think reading these self-improvement books are a great way to get you out of your head and changing perspectives.

A lot of the time, we just need a new perspective to get out of those toxic emotions. I think whatever can help you get out of your head is an excellent tool for feeling better. This could be as simple as watching one of your favorite movies to reading a book or going on a walk.

Recently, I have found exercising to be quite cathartic for me. When I’m feeling down on myself, I’ll put on some workout clothes, and either follow a workout video or go on a jog. It might sound cheesy, but that pain and sweat I get from working out can feel so rewarding. I know I’m doing something good for myself, and it makes me happier.

How important is it for us to become intentional about dealing with our mental health?

I think putting a focus on our mental health is possibly the most important thing we could do. When we are in a constant state of anxiety and worry, we stop caring about everything around us. I watched this impact an aunt of mine to the point that she was unable to pay her bills, have relationships with others, and she barely even got up off the couch for days on end.

When we don’t feel our best, we stop caring about everything else. We’ll survive for the sake of surviving. So many people spend their entire life doing this without realizing that there is more to life than just surviving.

Health is essential, whether it is physical or mental. When you neglect one, the other will start to deteriorate as well. We all deserve to live a happy and authentic life. However, you cannot achieve that without a little work, self-love, and patience with yourself.

Congrats on your engagement. Talk to me about how this has changed you as a person. Are you still looking for perfection in a relationship?

Thank you! We’ve been dating for a little over seven years, so I’m definitely excited for this new stage in our lives. It might sound so silly, but my fiancé has completely changed my life. He is the main reason I am talking with you about mental health and living a fulfilled life. I never thought I could ever pursue a career in writing because I had told myself years ago I was not good enough.

He has always pushed me to follow my dreams and, while it sounds so simple, has given me encouragement on the smallest of accomplishments. Not to blame my family, but accomplishing something was never praised. It was when you did something terrible that you got any notice.

I think the simplicity of him praising me when I chose to start blogging or when I got my first subscriber helped push me to do more and not get too down on myself. It also is a great feeling to know someone unconditionally loves you and chose to do so. By knowing someone could find a reason to love me forever gave me the capacity to love myself.

Our relationship is not a romance film, though. I think I learned in this relationship that there is no such thing as perfection in a relationship, and that is actually a good thing. I feel like a lot of marriages and relationships end because people think it is supposed to be easy. While it shouldn’t be a constant upward battle, a relationship is going to take work.

However, this work has also helped us grow together. We face obstacles together and come out stronger. We take turns pushing each other to do things to better our lives, even if we sometimes don’t want to do them but need to. I’ll get angry with my fiancé for forcing me to take a risk, but feel so grateful afterward that he pushed me to do so.

You learn to compromise on matters that don’t mean as much to you for your partner. I’ve learned what it feels like to love someone enough to want what is best for them, even if that meant not being with me. Luckily, however, he does want to be with me, and I’m so excited to start this new chapter of life.

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