Getting stuck in what I call the “wheel of information” is a common roadblock that I see often in my coaching clients ending up.
Here is what happens.
You are listening to a podcast and the concept of manifestation sparks your interest. You get excited and follow the podcast guest on Instagram. Watching her stories, she starts talking about a course she has coming up. You end up signing up for her email list and get set a freebie about how to manifest. You don’t sign up for her Manifestation course because you “don’t have time” and know you can do it on your own anyway.
You start reading a book about manifestation. The more you learn about it, the more you love it and can’t seem to get enough. Her profile leads you to many others in the same area of expertise and before you know it you are consuming a ton of information about manifestation!
You feel so proud of yourself. I mean, just look at you! Spending all your free time growing, learning, and self-developing. “Yay, me!”
However, as soon as you get out of the car and the audiobook stops, or you are brought back to your “real life” and off of the Instagram spiral – you quickly forget about what you’ve learned. You continue on with your day and ingrained habits.
You start to feel frustrated. You thought you were investing in yourself, yet nothing has changed. You think “what is wrong with me? Why can she do it but I can’t?“. You begin to think it is all a waste of time and slowly move on. The spark that was ignited slowly fizzles out.
Perhaps you revisit the topic a few months later. And so the cycle starts again.
Listening to podcasts, reading books, listening to audiobooks, subscribing to email newsletters, and consuming social media topics is all wonderful. I’m all about lifelong learning and growth. But there is a difference between getting stuck here in the information-seeking stage of wellness. Here is what to do instead.
Information: The WHAT, the education, the learning, being inspired, yearning and absorbing.
Application: the HOW, the actionable steps, the change. Where growth happens.
Uncertainty and fear can promote information seeking and instead of ever taking action with what we are learning, or putting it into practice – we just continue to absorb information without changing.
The missing piece to keep the spark alive and burning bright within you is applying what you’ve learned to your actual life.
Well-being takes action. Health takes action. Being well isn’t just something that simply happens to us. It instead is choosing to live in a way that aligns with our values by taking intentional steps and making choices to improve our well-being.
It is time to stop sitting on the sidelines, watching and waiting for it to happen to you.
It is time to put it into practice.
What is the difference between Intuitive Eating and Mindful Eating?
You may have heard both of these terms floating around in social media, conversation, or in books or podcasts. These two concepts are both fantastic and play an important role in our overall well-being. Sometimes the terms mindful eating and intuitive eating are used interchangeably. While this isn’t incorrect, there are a few differences to note. Let’s first talk about the definition of each.
Mindful Eating was first introduced by author and mindfulness expert, Jon Kabat-Zinn in 1990. Kabat-Zinn defined the term “mindfulness” as “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally”. He wrote the book Full Catastrophe Living to offer guidance on living mindfully based on his personal experiences.
In addition, the Center for Mindful Eating defines mindful eating as:
I really love to think of mindful eating as using the senses and paying attention on purpose to all aspects of a meal, including before and after.
Intuitive Eating is a self-care eating framework that is based on ten principles. Intuitive eating is evidence-based (meaning there have been many studies conducted on the framework) and integrates the mind and body in regard to health. Intuitive eating is a weight-neutral model in which you aim to listen to and respond to your body’s signals in order to meet it’s needs.
Mindful eating is encompassed within the principles of Intuitive Eating. Intuitive eating casts a wider umbrella.
Intuitive Eating goes deeper into additional topics such as coping with emotions with kindness, respecting your body, and rejecting the diet mentality. Intuitive eating also teaches you the importance of moving your body joyfully and gentle nutrition without judgment.
Ultimately, both concepts center around the idea that you are the expert of your body. Both encourage you to be fully aware of the food experience and pay attention to the present moment.
Both concepts prioritize paying attention to your body instead of external cues. Only you know what hunger, fullness, and satisfaction feel like in your body.
1. The Center for Mindful Eating website:http://www.tcme.org/
2. Intuitive Eating website: www.IntuitiveEating.org
3. Jon Kabat-Zinn. Full Catastrophe Living.(1990).
There is no magic solution or one-size-fits-all approach to healthy living. The key to living your healthiest life is knowing your body and being able to connect to it.
I’m a huge advocate of intuitive eating. Intuitive eating has helped me reclaim my food and fitness freedom. Within this framework of ten principles, interoceptive awareness is often talked about. Interoceptive awareness is being able to listen to your inner body sensations and messages.
Self-connection and awareness are essential in cultivating a healthy life. This awareness is the key to developing a healthy relationship with food and our bodies.
Mindfulness allows us to live in the present moment and connect with our bodies.
Why is this important? Food and exercise extremes, cleanses, detoxes, resets and all of these messages are in front of us daily – which clouds our vision and makes it challenging to know, trust or even HEAR what you body is telling you.
It becomes easier to rely on external sources for advice and information – such as what to eat and how and when to move. It can be overwhelming and confusing. We get lost in a sea of the “shoulds”.
Mindfulness is about bringing awareness to your food and your body signals. Mindfulness is about noticing. It is about pausing and paying attention. Mindfulness is powerful because pausing and noticing allows you to start realizing that your body is constantly sending you messages – all day, every day.
You will start to notice things such as how the food smells, how your muscles are feeling, if you’re enjoying the exercise you’re doing or if you’re not, and so on.
Hydration is essential to caring for ourselves and making sure that our physiological needs are being met, but it is often one of the most commonly overlooked areas.
Our bodies are made up of 60% water. Water plays many crucial roles including regulating your body temperature, metabolism, delivering oxygen and nutrients to your cells, lubricating joints, protecting organs, keeping our mucous membranes moist, aids in digestion, and helps our brains produce essential hormones (and much, much more).
Here are a few tips and tricks to help you stay hydrated throughout the day!
1. Start first thing
After sleeping through the night, our bodies are slightly dehydrated. It is important to start our day with water before anything else if possible. Plan for hydration the night before. Leave a special mug in the bathroom or on a nightstand. Seeing the mug first thing will remind you to fill it and drink some water to start your day!
2. Simple Infused Water
Trying adding a little bit of variety to your water! I love adding lemon slices, cucumber, frozen fruit to my water. It is like having spa water with you all day long!
3. Use a Water Bottle You Love
With a variety of bottles to choose from, we can easily find our cupboard overflowing with empty bottles. I encourage you to find just one or two water bottles that you absolutely adore and get rid of the rest (yes, really). Choose whatever water bottle resonates with you and your style. When you have a water bottle that you love and matches your day-to-day, you’re more likely to bring it with you and leave it in sight!
Here are a few of my favorites:
4. Send Yourself Reminders
Send yourself a loving reminder on your phone, email or wearable fitness device throughout the day. It can be as simple as having an alarm that says “Drink some water love!”. Think of it as a love note from your past self.
5. Have A Water Bottle at Home & Work
Bringing a large water bottle to-and-fro each day can be cumbersome. Instead, once you have your favorite bottle – leave one at home and one at work (or whichever second space you spend the most of amount of time). This will allow you to have water handy at all times and never leave it at home!
What are your tips and tricks that help you drink enough water? Comment below or tag me on instagram to show off your water bottles #daniellehavenshealth
When I first heard of the concept of primary vs. secondary foods I was very intrigued. You may be wondering (like I was!) what this means?
After digging into some books and articles, here is what I learned and I can’t wait to share it with you!
What is a Primary Food?
Non-food sources of nourishment in your life – everything from creativity, career, finances, spirituality, and relationships. It is what you do to satisfy your hunger for life. Anything that you are truly passionate about and that brings you joy is probably a primary food for you. Primary foods fill our cups and fuel us every day.
The Institute of Integrative Nutrition teaches that there are twelve categories of primary foods and they are:
I don’t believe these are the only primary food categories. You may find some of your own or re-word them. For example, I think of “home envoriment” may not be as all-encompassing and like to think of this category as simply “environment” -referring to any place that you spend a majority of your time, whether that be your home or workplace.
What is a Secondary Food?
Foods that you nourish your body with and actually consume- your meals, snacks, and drinks.
So, what does this mean for your holistic health?primary
Our bodies crave balance and when it senses an imbalance, it will do its best to restore balance. It can be helpful to think of the primary and secondary foods as a tank or bucket. This means that when any one of the primary foods is low, your secondary food tank with an increase in an attempt to try and restore balance in your body. This could look like emotional eating, possibly consuming more food, or having cravings. In other words, our secondary food tank is trying to make up for the deficiency in our primary food tank.
This makes a lot of sense for me and perfectly describes past experiences. In particular, I can think of several times in my life when several primary foods were unfulfilled and my attention and focus turned solely to secondary food and disordered eating.
This topic is one that I dive deeper into with my coaching clients and one that will always be at the forefront of my mind when I start to feel imbalanced!
Journal and Reflection Questions
Is secondary food taking up more space and energy than you want it to in your life?
If so, is this because your primary tank is low?
Which primary food area could use more attention and love?
Self-care is the act of caring for oneself and doing things that make you feel more like YOU. Self-care is more than pampering. It is a daily act of kindness and compassion that allow us to live well and care for others.
As mothers, we continually give. We give time, energy, love, encouragement, and even give physically through birth and breastfeeding. Eventually, we will burn out. We will become worn out, fatigued, and mentally unavailable. Self-care is extremely important because it is the only way we can continue our roles as mothers and continue to give to others, by taking care of ourselves first and foremost. As the saying goes, you cannot pour from an empty cup.
I believe that self-care is an integral part of your wellbeing.
Simply put; whatever works for YOU. There is no “one size fits all” for self-care, regardless of what society or social media has led us to believe. Simplicity is key for self-care in motherhood. Tiny moments of self-care can make all of the difference!
Here are some examples of small, simple acts of self-care that can be integrated into your daily routine:
The bottom line: self-care is an individual and unique practice. Explore what makes YOU feel good, and once you identify it, make sure it is something you prioritize daily.
Reading has been a favorite past time of mine since I was a little girl.
I discovered and began immersing myself in self-development books when I found myself burnt-out, extremely anxious, and at the peak of my eating disorder.
Here are four of my favorites:
I have read them all multiple times and would highly recommend these books for anyone struggling with perfectionism and their relationship with food and their body.
I’d love to hear some of your favorite books!
Disclaimer: As an Amazon Associate I earn from qualifying purchases.
By now you’ve probably heard that a morning routine has lots of benefits. A morning routine sets the tone for the whole day. When I transitioned into my job as a school nurse with a regular Monday through Friday schedule, I began exploring and creating a morning routine. Personally, I thrive off of routines and am a big advocate for them.
Here are a few benefits that I have personally experienced since creating and implementing my morning routine:
These are the exact steps I took to create a morning routine that works for me:
Whip out your journal and start brainstorming! You can even close your eyes and visualize the future you. What would you love to do most in the morning?
Questions to ask yourself:
Once you have your brainstorm list of ideas, write a list (in order!) of what your morning routine will be like and pick a day you’d like to start.
As soon as I decided to try a regular morning routine, I shared it with my husband. Not only did this keep me accountable, but it set some expectations and understanding. I like to make my bed in the morning. I wanted my husband to know that making my bed was important to me and why. Not only did this help me feel supported in my morning routine, but kept me accountable. If you don’t have a partner to share it with, try connecting on social media! Post about your morning routine on Instagram stories, or check in on my facebook page!
Baby steps are still steps! Change takes time. Be gentle with yourself and give yourself grace as you try to make changes to your everyday activities. If something isn’t working, ditch it! Just because you see other people drinking lemon water in the AM, doesn’t mean you have to too.
Your morning routine doesn’t have to be fancy or take a lot of time! In fact, my morning routine is about 20 minutes long. When I started, it was 10 minutes long. Work with what time you have. A morning routine should ADD to your life and self-care, not subtract from it.
Use an alarm sound that is energetic, happy and brings you joy. For example, my brother’s alarm is the Lion King theme song. How can you go wrong there?! If you are excited for your morning routine and a little alone time, it won’t be difficult to wake up for it.
Before I go to bed each night, I try to choose my outfit for the following day. This leaves me with one less decision in the morning and helps my morning flow easier. Another thing that I do to prepare for a great start to the day is keep my journal, planner and mug all in one spot. These items are easily accessible and I never have to search for them.
Finding your groove involves trial and error, so don’t be afraid to change things up until it feels like you!
That being said, morning routines aren’t for everyone and that is okay too. It’s all about exploring things to create the best version of yourself.
Disclaimer: As an Amazon Associate I earn from qualifying purchases.
It’s the back-to-school season! I’m not sure if it’s nostalgia, or because I now work in a middle school – but I really do love this season. Give me all the new notebooks, pens and planners!
But seriously, today I am sharing my top five most used resources that help to keep my schedule on track and helps me cross things off of my to-do list. I mean, who doesn’t want to be more productive?!
I have tried NUMEROUS planners over the years. I have finally found one that meets all my requirements: ample space to write out my lists, a pocket in the back, goal setting each month, blank pages in the back for my random ideas and for every planner purchased, one is given to a someone in need. The Passion Planner is hands-down the best overall EVER.
This is a free app that is easy to use across all platforms – laptop, phone and online. Before I was bouncing between other note-taking apps and none quite worked well for me. Notion
Another free resource that can be a game-changer if you use it the right way! I create different calendars for work, personal, and fitness. Each is a different color. The key to Google Calendar is to SHARE with the most important people in your life. Think partner, parents, and close friends. They will be able to see when you’re busy and not have to always ask you! It’s a win-win for everyone.
I know that you have a timer on your cell phone, so no need to purchase one. Setting a timer for tasks on my to-do lists helps me to be much more productive and focused. I typically set a timer on my phone and then leave my phone in another room while I complete the task to limit distractions. I’d also recommend turning your notifications off if you really want to get down to business! This is how I plan out my barre classes, create playlists, clean the bathrooms, etc. When the timer goes off, give yourself a little break. Taking breaks has been shown to increase productivity immensely!
This might be a bit surprising to include on the list, but I truly feel that since I have started meditating on a daily basis (I’m talking 5-10 minutes people! Not hours!) I have been more productive and clear with my goals. The Headspace App has been an amazing addition to my morning routine. You can try it for free for 14 days using HERE!
A friend of mine recently asked me; “If you could only choose three things to use on your skin, what would they be?!”
Last summer, I started taking my skincare routine much more seriously in preparation for my wedding. I am so glad that I did.
Not only did I see noticeable changes (such as clearer skin), but I just felt better.
This was a game-changer for me. I had tried other natural deodorants countless times and was never happy with the results. However, Primally Pure blew the others out of the water. You can read more about the intentional, safe ingredient choices and why it’s important here.
If you’d like to try it for yourself, click here!
(P.S. Use code “Danielle10” for 10% off your first purchase)
Ah-maz-ing. I love this charcoal masks so, so much. I use it about twice a week and also as a spot treatment for any pimples. It leaves your skin smooth, refreshed and happy.
The cleansing balm not only smells delicious but has a variety of uses. It melts away make-up, cleanses, can be used for eczema, burns, as an overnight mask, and for sunburns or stretch mark prevention. A little goes a long way.
A great moisturizer I use on the daily!
A local Vermont company, this lip oil is awesome to keep lips hydrated all year round. (Use code “DanielleLovesOgee” for 15% off!)