Healthy Eating Tip – Every Bite Counts!

Healthy MealOvereating…Snacking…Nibbling…What really happens when we find ourselves eating too much? Is it an impulse? A craving? Did you belong to the “Clean Plate Club” when you were growing up?


Have you ever thought that you would start your diet tomorrow? Or perhaps on Monday? You are not alone!


Here are some quick tips to control portion size:


  • Take a deep breath before eating.
    This will put a stop to mindless, unconscious eating.

  • Slow down!
    Put your fork or spoon down between bites. Eating slowly allows us to become mindful and aware – two important elements of healthy eating.

  • Eat until satisfied – not until full!
    Nobody enjoys an overfilled, stuffed stomach.

  • Wait – at least 2 – 21/2 hours between meals.
    Let your metabolism begin to work.


Remember, you don’t have to finish everything on your plate.

Every Bite Counts!

How’s Your Sleeping?

sleeping-peacefullyHas this ever happened to you – you crawl into bed, tired, exhausted and DETERMINED to fall asleep quickly, only to find yourself tossing and turning an hour later?


Or maybe this scenario – you fall asleep quickly, but find yourself waking up at around 3 or 4am, and unable to fall back to sleep?

Frustrating, isn’t it??


This often happens when we are under stress. Too many thoughts swirling in our brain and no way to process them! Overwhelmed, we will ourselves to break the pattern, but those old thoughts just keep swirling and swirling, round and round. The fatigue builds, the stress expands, and all we want to do is GET TO SLEEP!


How to Break the Habit?


The secret key to falling asleep easily, or falling back to sleep, is to stop trying! You see, the harder you “try” to fall asleep, the more it evades you. The key to getting a good night’s sleep actually lies in not “trying”, but “allowing” your body and mind to be quiet, peaceful and at ease.


Quick Tip to Getting a Good Night Sleep


Here is an exercise from my TranformationZ 30-day Stress Reduction Program. Try it for a few nights and notice your sleep become deep and restful. Do this exercise right before bed.


Creating a Shield of Light

  • Take a few deep breaths
  • Ask that all that you do or experience be for the highest and most loving good
  • Visualize a stream of light coming from above your head and flowing over your body
  • You can imagine this light in any color
  • Allow the light to flow in, through and around you
  • Ask that the light protect you from anything that is not for your highest and most loving good and that it help you to be open to your intuition and higher self
  • Let a deep calm spread over you – snuggle up, and close your eyes.

Good night, Sleep tight!

Your Words Count!

Adapted from the TransformationZ stress reduction program

Words Count
The words we speak are extraordinarily powerful. They have the power to hurt as well as heal. When under stress we communicate without thinking; our words are often tinged with anger and resentment.


Sometimes we withhold, lapsing into the “silent treatment”. Other times we are sullen and critical. These are all coping mechanisms, ways we have learned to adapt to stressful situations.


A good way to stop and think about our words is to slow down and take a breath. I find this so helpful in my life. It opens awareness not just to our words, but also to how we speak as well. For it is not just the words we say but how we say them that is equally important. Often we speak quickly; our words come rushing out fast and furious, without being mindful to our inner feelings. When we open to the awareness of our words, we tend to speak more slowly, and we communicate more thoughtfully.


How do you communicate with others? With your family? With people at work? With yourself?