Tagged "Self Care"

Staying Zen in Trying Times

Posted by Amina AlTai on

This week, there's been a theme in both my coaching practice and in my own life.  Seemingly, many of us are feeling "off." From our exercise routines to eating clean, we are coming up short -- and often with a chocolate bar in hand.  It's no secret as to why: Most of us are feeling the pangs of anxiety and fear as our world quickly changes around us. 

I always say, our relationship to food is secondary.  It's not that we don't know how to make good choices or eat mindfully, it's that our habits can be a reflection of our relationship with the world; when we're freaked out, our eating (and other things) can follow suit.  It's more important than ever that when we're feeling out of whack to take the time to honor and love ourselves through self-care.  But even I forgot that this week.

I freaked out.  I had a moment where I succumbed to my own fear and judgement, because, well, #human.  I didn't reach for the candy, though. Instead, my acid tongue got the best of me and I said things I shouldn't have.  I realized that people I care deeply about have made choices that are very different to my own.  It called into question my value, my worth, and triggered my inner child so hard I had to put myself in a time out.  But, it quickly became apparent, it's not about me, and it's not about you.  It's about us.  And how we choose to come together versus stand apart.  If I choose judgement, I choose separation, and that is not #BeingTheLight.  

But what do we do when we're so deeply mired in our feelings we fear we'll never be pulled out?  I'm glad you asked. Here's my process for pulling myself out of fear and into love.  And it's never been more relevant. So, go on.  Give it a try!

Ground yourself

Try a gratitude meditation or quick breathing exercise.  Even four deep inhales can switch your body from fight or flight to a state of rest.  See our favorite meditations for freakout here.

Identify judgement (to yourself and others) and work to let it go.  

Journal out where you might be judgmental and how it's causing separation, fear and anxiety.   My favorite thing to do is just pour all my feelings onto the page (no matter how crazy).  And then go back, line by line, and identify where fear might be taking over.  Then I go back and rewrite my feelings with a whole new perspective.  

Sweat it out.  

The best way to get our of your head is to get into your body.  Exercise is also a great mood booster so maybe skip the evening news cycle and hit the gym hard. Endorphin release is different for everybody, so there is not set way.  But, I do recommend a nice run on the treadmill, an upbeat spin class or even weight training.  

Treat yourself (well!) 

I don't mean run for the ice cream.  I mean do something kind for yourself, such as drawing a bath with essential oils and candles. F rom Greece to the Middle East,to Japan, healing baths are centuries-old wellness traditions; healers would recommend them as a way of dispelling illness and calming the nervous system.  Try scents like Clary Sage, Lavender and Sandalwood to help support your calm.  

Read more →

Travel Well, Arrive Sexy

Posted by Amina AlTai on

Who doesn't love to travel?  But it can be such a challenge to stay healthy while we do.  Business travel is forecast to hit an all time high and it’s one of the biggest ways that healthy professionals lives’ get sidetracked. We reach for convenient foods, stay out late, and drink more than we probably should.  Additionally, when you’re out of your routine it can be harder to hit the gym, find healthy spots to eat, and avoid the temptations that work dinners pose. 

Even when it comes to vacations, it can be hard to stay on track.  Holidays are often synonymous with overeating, drinking too much and an absence of workouts. So what's a busy gal/guy to do?

This well wanderlust has spent a lot of time in the air (and on busses, trains, rental cars) and have perfected my routine.  Now there's no need to arrive feeling and looking anything less than stellar.  K?


Pro tips:

Airports have come a long way in the last few years in terms of healthy options, but they still have a long way to go.  Try and prepare as much as you can ahead of time by bringing your own food and snacks and make sure you hydrate more than usual.  My go to?  A gluten free wrap with hummus and hormone-free turkey and lettuce, or vegetable quinoa.  

Moisturize your skin in-flight so you dont arrive dried out and inclined to a breakout.  I've even been known to do a full on face mask in-flight.  But no need to be ridiculous.  You can simply use a hydrating mist, or your regular lotion.  

Bring detox tea in-flight.  Nothing is worse than landing with cankles or with hands so swollen you can hardly type.  Choose a tea that has dandelion root, which acts as natural diuretic. 

Clean your area: Airplanes are a breeding ground for germs and you dont have time to get sick.  Wipe down the arm rests, screens, remotes and tray tables. 

Bring a portable workout: Hotels are getting more healthy (Thank you, Even for paving the way!) but in case you’re tight for time and there is no gym, bring a jump rope, or simply do some HIIT in your room.  

Map out healthy places to eat: A fellow health coach and marketer once told me that he mapped out the healthy restaurants and groceries stores near his hotel on every business trip.  It’s super smart and it keeps you from making poor decisions when you’re hangry. 

Get a massage on arrival.  If you’ve been flying for a while, massage can be a great way to reduce aches and pains as well as anxiety.

Hydrate, hydrate, hydrate!  Drink water before, during and after your flight to keep your body hydrated.  Flights can be extremely dehydrating and that can worsen jet lag.  

Take digestive enzymes.  Flights can slow your digestion.  Keep things moving by taking digestive enzymes during your flight.  

•Limit the booze.  Alcohol at high altitudes impacts your body even more than at sea level.  Keep alcohol to a minimum (avoid it all together if you can) to keep your body detoxing at it's optimal levels.  

How do you stay well while you travel?  Share your tips in the comments below. 

Read more →


2017 resolutions adaptogens adrenal fatigue alcohol Alkalizing foods Almond Butter Cups amina altai Asana asking for a raise athleisure Bibliotherapy biscuits blueberry cheesecake bars Brooklyn Burnout Business Travel caffeine caffeine withdrawal chakras cheddarbiscuits chocolate cleanse cleanse your mind coconut sugar Coffee Consciousness cooking class dessert Detox diet Dry January Dry-Uary eating mindfully Emotional Energy Clearing entreprenourished face oils family stress fitness Food allergies foods for hypothyroidism Gluten Free gluten free snacks glutenfree goal setting golden milk golden milk chai guide to sleep Gut health gut healthy health healthy Healthy Alcoholic Drinks Healthy Cocktails Healthy Dessert Healthy Drinks healthy eating healthy eggnog healthy gut healthy living Healthy Restaurants healthy sleep Healthy Snack healthy snacks healthy tips heart wall Holiday detox holiday eating holiday recipes homemade how many hours should you sleep how to set resolutions hygge hypothyroid hypothyroidism Inflammation interview Is coffee bad jump rope workout Kombucha lemon detox water lemon water liver cleanse low glycemic snacks Low Sugar Cocktails low-sugar marathon meal prep meal tips meditate at work Meditation Mental Health microbiome mocktails money monotasking mushrooms mycotoxins myths and facts cleansing new years resolutions nourishment Nutrition passionate work Peanut Butter Cup Ph levels Physiology Positivity productivity professional inspiration protein bars PTO q+a quitting sugar raw dessert Reading Reading List recipe Running scones Self Care self-care shopping on budget sickness prevention skincare sleep sleeping tips snack Specific Carbohydrate Diet spring cleanse spring cleanse series stevia strawberryscones stress stress management Success sugar sugar-free Travel travel snacks Travel Well travel workout turmeric turmeric latte unity valentine's day vegan vegan eggnog vibrations Wellness Wellness Bloggers Wellness Books wellness hacks wellness travel wellness trends Williamsburg work wellness Workout Workout Tips Workouts workplace health workplace wellness Yoga Yoga Poses zero food waste zucchini latkes zucchini pancakes zucchini recipe