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Keep your feet on the ground and your head in the clouds.


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Sorry Not Sorry: 6 Habits Every #GirlBoss Needs for Living at the Top

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1. Do you

Workout, have your nails done, get lots of sleep, do things that make you feel good. Properly taking care of yourself prepares you to show up fully for other people. We often treat others better than we treat ourselves, which is nice in the short run but detrimental in the long term. It’s true that you can’t share with others what you don’t give to yourself, and your best self should be your primary interest. This kind of selfishness doesn’t advocate ignoring our responsibilities or stepping on others to get ahead, it means taking care of your own human needs so that you can show up 100% for life.

2. Don’t apologize

Everything you do should be done with complete conviction. You know yourself and what you stand for, and don’t feel the need to seek approval in every activity. Because you seek to be understood, you always take the opportunity to explain your position or action if needed, but you never back track or have to apologize for what you’ve done. You’re firm in your heart and mind and trust your intuition.

3. Eat like you love yourself

Your body is your biggest ally when it comes to being incredibly successful, treating it as best as you can gives you the energy you need to head to the top. This means eating whole foods filled with the harmonious and powerful vibration of the earth, and cutting out toxic products with artificial ingredients, being conscious of how your emotions and habits play into your relationship with food. Eating pure, vibrant food nourishes your spirit and gives you the fuel you need to be your best self.

4. Don’t hate

Talking badly about, being jealous of, and judging others makes you look weak and unkind, which, ahem, probably isn’t far from the truth. It’s easy to see other people’s flaws, because as humans we have a lot of them. Seeing the goodness in others is a lot harder. Recognizing people for their strengths brings the best out in people, and helps you develop sincere and lasting relationships. Being the person that sees people in their best light gives you an immediate aura of authority. It removes petty drama from your consciousness, opening up space for higher and more productive forms of thought, like pursuing your goals and creating success.

5. Practice forgiveness

Being angry or holding a grudge only harms one person: you. Processing your emotions in regards to a painful experience is a necessary part of mature human growth. So is letting it go. Dwelling on the past or holding other people responsible for your unhappiness or mistakes that they made only detracts from your ability to release hurt and move forward. Everything we experience is a test. We can chose to suffer, or we can learn from those tests and be grateful for them. Choosing gratitude makes you soar.

6. Get comfortable being alone

Silence and alone time are critical to your personal and professional success. Being comfortable in your own presence enables you to let your inner wisdom speak and come forth. The human mind has a lot of doubt, but the human body has a lot of wisdom. Removing the distractions that come in the forms of noise and other people gives you the space to access that wisdom.

Meditation is the best way to do this, but starting out can be difficult, so doing solo activities is a good place to begin. Yoga, hiking, ocean swimming, or spending an afternoon in a new part of town are all great ways to enjoy your own company and watch your thoughts. The more time we spend in silence the more we can control our reactions to things, and create a deep and undisturbed inner peace. Developing a practice of stillness and quiet protects you from being at the effect of the ups and downs of life. It also improves your self-esteem and reduces doubt and anxiety, helping you to access the knowledge that you have the power and ability to create the life of joy that you want and deserve.

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Eat Your Way to a Glowing Complexion

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Your skin is a reflection of your inner health. Creams, serums, and lotions work to a certain degree, but creating beautiful skin from the inside out is a sure fire way to a glowing complexion. By incorporating foods with the right nutrients into your diet, your skin will be clear and bright, and wrinkles and signs of aging will diminish. Look for foods with the following nutrients and your skin will transform beautifully.

1. Beta-Carotene

Beta-carotene is an antioxidant that gives the yellow-orange pigment to certain foods making them so rich in color. The human body converts it into Vitamin A, or retinol, crucial for skin health. Beta-carotene helps stimulate cell regeneration, which reduces wrinkles and improves skin color and texture. It also minimizes the effects of environmental damage from the sun and external pollution.

Sources in nature:

Carrots

Sweet potatoes

Persimmons

Squash

Kale

Spinach

2. Omega-3 Fatty Acids

Omegas are extremely important in hydrating your skin and regulating oil production. If you’re feeling dry and flaky (especially in winter months), incorporating quality sources of omega-3s into your diet can really help. Omega-3s are extremely anti-inflammatory and can soothe skin conditions like rosacea, psoriasis, and eczema. They can prevent the destruction of collagen and increase resilience to internal and external threats.

Sources in nature:

Coconut Oil

Avocados

Olive Oil

Hemp seeds

Flax seeds

Fish oil

Walnuts

Leafy greens

3. Vitamins C and E

These vitamins are imperative for a bright and glowing complexion. They increase collagen growth which gives skin its elasticity and protects against wrinkles. They can actually prevent your skin from harmful effects of the sun, and potentially reverse sun damage including age spots. Incorporating them into your diet will help you restore and maintain youthful skin.

Sources in nature:

Lemons

Grapefruits

Strawberries

Almonds

Spinach

Asparagus

Photo by Steven Spassov

 

Juicing Basics

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Juicing Basics

Try these delicious and easy juice recipes at home!


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Real White Girl Problems

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Your life is great, but for some reason you’re really good at finding problems with it. If you associate yourself with any of the issues below, please, for the good of humanity, just stop. Focusing on things that don’t matter is going to be the downfall of this generation.

1. Getting frustrated that social media is too boring/annoying/distracting

The Internet is full of smart shit. Start spending your screen time using it to expand your mind and your understanding of the world, not stalking the girl in all the photos with some guy you haven’t heard from in two weeks.

2. Making excuses to not workout or eat better, then criticizing your body, all the while paying $180 a month for an Equinox membership

I can’t even..

3. Comparing yourself to others

Hello, everyone else is as neurotic as you, so stop thinking everything is so perfect for them, because they have their own issues. Be thankful for what is good in your life, and know that nothing will ever be exactly how you planned it to be when you were thirteen.

4. Stressing that your birth control is making you fat

You know what will actually make you fat? A baby. So shut it.

5. Complaining about your boss/job/co-workers

For Gods sake, you have a job, be thankful. If it’s that bad, change it. But for now, be aware you have a stable source of income in one of the worst economic times in all of history.

 6. Whining that you’re always broke

You know what broke is? Broke is having to sell your car, move to Koreatown, and work three jobs just to pay your bills. It does not involve figuring out ways to get guys to buy you drinks at the bar and eating Pinkberry three times a week.

7. Turning 27 and saying how old you feel

Age is a state of mind. You can be grumpy and tired at 22, or young at 95 with a vibrant smile and a sparkle in your eye. Saying you feel old is just a weird way of saying how you don’t feel you’ve done enough with your life. Truthfully, life is long and accomplishments take time. So be gentle on yourself. And if that is the case, start doing something meaningful that grows your spirit, and your mind. You won’t feel old for long!

 

Key Nutrients for a Strong and Active Body

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3 Ways to Strengthen Your Immune System this Season

What if you didn’t have to avoid your sniffly neighbor or that co-worker that refuses to take sick days for fear that you might get whatever they’re suffering from? As we move into the winter months our potential for getting sick increases, but there’s a lot we can do to protect ourselves from it beyond washing our hands and eating vitamin C. The body’s ability to fight off sickness can be significantly enhanced by incorporating certain foods and avoiding things that deplete our wellbeing. Here are some tips on ways to strengthen your immune system and ensure that you’ll be well protected from getting sick.

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Have More Energy and Vitality in Your Daily Life

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It would seem that many of us are becoming old and tired very quickly. I’ve begun to notice that most people, when asked how they’re doing, respond with a sigh, ‘I’m ok, pretty tired.’ This normally begins in the early twenties and carries on into adulthood – unless we do something about it.

Most of us were born into perfect, healthy bodies. It is what we do to them over time that causes us to be tired, weak, and exhausted. Restless nights, cranky mornings, and afternoon crashes tend to be results of our own doing.

Here are some small changes you can make to brighten your days and get your energy flowing once again.

1. Start your day of with hot water and lemon, and three minutes of meditation

When you wake up in the mornings you’ve been fasting for the last five to eight hours. This is the perfect opportunity for a mini-cleanse to flush toxins from your body and hydrate your system.

Lemons are high in vitamin C which helps boost your immune system and neutralize free radicals associated with aging and disease, wrinkles and acne. Drinking hot water with lemon hydrates the lymph system responsible for secreting necessary hormones that regulate energy levels, hunger, metabolism, sleep and much more. It’s easy to do and will brighten up your body immediately!

I know, I know, meditation is for people who eat raw food and play hacky sack, BUT, many studies show that even a few minutes of meditation can generate happiness, improve concentration, maintain optimum blood pressure and benefits many other functions of the body. Starting in the morning, take three minutes to sit and calm the mind. For some simple tips on meditation: http://ow.ly/hEq8y. Beginning your day with meditation will activate your brain and flush obtrusive thoughts that obstruct clear thinking.

2. Confine snacking to nuts, fruit and other whole foods; AVOID refined sugars and carbohydrates

When you eat refined carbs and sugars your body works overtime trying to process the food you’ve just eaten. The body digests and converts food into sugar, and the more refined the food is the faster the conversion. The pancreas then begins to rapidly pump insulin to move sugar into the cells and store them as fat. This process is what creates the sugar highs and sugar crashes that most of us feel throughout the day when snacking on overly processed, overly refined products.

Not only do refined sugars and carbohydrates widen your waistline, they harm your brain by reducing production of chemicals that aid our memory, keep us alert, fight depression and anxiety, and improve our sleep. By switching your snacks to whole foods; walnuts, cranberries, grapes, hummus, and carrots provide an enormous benefit. Whole foods with a low glycemic load slow the conversion process, and the food is used as fuel instead of acting as an enemy.

Do yourself a favor and have small, tasty snacks with you at all times – at work, after the gym, out and about running errands. Changing your snacking style will absolutely increase your energy and reduce the unnecessary consumption of extra sugar helping prevent weight gain, bad moods, and poor concentration.

3. Cut down on meat

People tend to think that meat is a complete meal. While meat does contain a lot of protein, it lacks many essential vitamins and fats at the same time putting a huge strain on your digestive system.

Human being have long digestive tracts, as do all herbivores. Meat takes a very long time to pass through our systems. Converting meat takes a huge toll on our systems. Digestion is the most energy intensive process in our bodies, so eating meat once or twice or even three times a day takes a huge amount of energy  that could be used elsewhere.

I understand that meat is a big part of a lot of peoples’ diets, so I suggest gently reducing your intake. Begin by eliminating meat on Tuesdays and Thursdays. If that feels good, take it out of another day, and so on.

Although meat does provide us with a good amount of protein, we tend to overestimate how much protein we really need. If you are eating a well-rounded plant based diet (this doesn’t necessarily mean vegetarian, just that your meals begin with plants) including hemp seeds, nuts, legumes, lentils, mushrooms and green veggies, you’ll surely get plenty of protein. Since plant foods are so quickly and easily digested, you’ll have significantly more energy. They also provide you with vitamin D, magnesium, iron, antioxidants, vitamin C and tons of other nutrients that are great for your energy, skin, hormones, mental clarity, metabolism and more.

4. Make sure every meal includes a protein, fat and a carb

A lot of times when we end a meal we don’t feel satisfied, so our focus turns to finishing with something sweet or just continually eating throughout the day. This feeling of dissatisfaction is largely due to not eating a complete meal. Doing your best to eat a carb, a protein and a fat at each meal will help ensure that you feel satisfied and energized afterwards, and won’t crave food until your actually hungry again.

When many of us hear the word ‘fat’ we get concerned about weight gain, but healthy fats are extremely important for heart health, brain function, metabolism, healthy skin, and the absorption of important vitamins like A, C, K, and D.

Trans fats or hydrogenated oils MUST be avoided. This fat is used to extend the shelf life of processed foods foods. is one molecule away from being plastic. It harms your body the moment you ingest it. It thickens your blood and scars your arteries. Be sure to read labels and avoid hydrogenated oils and trans fats at all costs!

Protein can be derived from seeds, nuts, legumes, and green veggies. Fats from animals tensd to be high in saturated fat so good options are fish, nuts, coconut oil, avocadoes, and olive oil. Quinoa, rice, buckwheat, barley, or oatmeal are excellent examples of low-glycemic carbohydrates.

Examples (P = protein, F = fat, C = carb):

Breakfast – Two eggs (p), an avocado (p & f) and a slice of rye or whole wheat bread (c)

Lunch – Green bean salad (c) with goat cheese crumbles (f & p), pine nuts (f) and a palm-size piece of chicken breast (p),

Dinner – Sautéed zucchini, bell peppers, mushrooms, and kale (p) with olive oil (f) and rice (c)

5. Know your sensitivities and allergies

A lot of people know that they have sensitivities to dairy and gluten, but continue to consume them. I understand that it can be tough to get off things that are staples of our diets, but continually eating foods that don’t agree with us sap our energy as our bodies work overtime trying to break down and digest the foods that they don’t have the enzymes to aid digestion of that particular food.

To become more aware of your sensitivities, pay attention to any foods that gives you a headache, stomachache, acid or indigestion. If you can’t cut them out altogether, do it slowly and mindfully, If you’re allergic to dairy, replace your cow milk with almond, rice, hemp, coconut, or soy milk (be careful with soy however as that can actually be very hard on the stomach). If gluten bothers you make your cereal with nuts and seeds in the mornings, switch to rice pasta (I love Tinkyada), and try a gluten free tortilla for a wrap at lunchtime.

Try some of the suggestions above to realize your full potential. You’ll have so much more energy and mental clarity to wake up early, get your work done efficiently, play with your kids, go out with friends, try new exercise programs, and have an all around better quality of life.