How to Uncover Your True Potential Through Self-Improvement

How to Uncover Your True Potential Through Self-Improvement

Optimal wellness is a state of complete physical, mental and social well-being, and it's something we all strive for. But achieving wellness is often easier said than done. That's why self-improvement is so important; by continuously working to improve ourselves, we can move closer to optimal wellness. Here are some tips courtesy of La Pura Vida Sana to get you started on your journey to self-improvement and optimal wellness.

Consider a Career Change

Making a career change can be a daunting process, especially if you don't know where to start. One of the most important steps in making a successful transition is to create an excellent resume with a resume template, which is essential for showcasing your skills and experience in the best light possible. It should be tailored to the job you are applying for, highlighting your relevant experience and accomplishments. An online tool makes it easy to create a customized resume design in minutes.

Start with Lifestyle Changes

Living a healthy lifestyle is an important part of self-improvement and achieving overall well-being. To start, it’s important to focus on the basics: eating a balanced diet, getting enough sleep, exercising regularly, and avoiding unhealthy habits like smoking and excessive drinking. Eating a balanced diet means consuming a variety of foods from all food groups in moderation. This includes fruits and vegetables, whole grains, dairy products, lean proteins, and healthy fats.

In addition to eating well, getting enough restful sleep is essential for maintaining good physical and mental health. Exercise can also help improve your overall health by increasing energy levels and reducing stress.

Making small changes over time can be an effective way to create sustainable healthy habits. Start by setting realistic goals that are achievable within your current lifestyle such as replacing sugary snacks with healthier options or taking the stairs instead of the elevator when possible.

Prepare for Entrepreneurship

Starting your own business is exciting and requires careful planning and strategic decision-making. Conducting thorough market research for your business idea is crucial, as it helps you understand your target audience, competition, and market trends. Writing a comprehensive business plan is the next step, laying out your business objectives, strategies, and financial projections.

Creating a logo for your business is a vital step in establishing your brand identity. You can design your own logo by using a free design tool online, which simplifies the process and saves money. After choosing a template, you can personalize it by adding your own fonts, images, photos, and colors to make it truly unique. Using a logo builder allows you to create a professional and distinctive logo that effectively represents your business and appeals to your target audience.

Clean Your Home Thoroughly

Giving your home a deep clean is an important part of creating a healthy and welcoming space. Not only will it improve the look and feel of your home, but it can give you peace of mind knowing that everything is spotless and sanitized.

Fortunately, there are plenty of online resources to help guide you on your cleaning journey. You can learn more by reading expert advice on how to tackle specific projects like deep-cleaning the kitchen or bathrooms as well as in-depth reviews for products that make cleaning easier. With so many great options available, you can customize your own approach to getting a thorough cleaning that suits your needs and lifestyle.

Get Out and Walk

Walking regularly is a simple yet incredibly effective form of exercise that offers numerous benefits for self-improvement. It not only enhances physical health by improving cardiovascular fitness, aiding in weight management, and strengthening muscles but also boosts mental well-being, reducing symptoms of depression and anxiety. By integrating regular walks into your lifestyle, you're taking a significant step towards better health and self-improvement.

Upgrade Your Rental

Finding a new rental property can be a great way to upgrade your life. With the many online listings available, you can find a place that ticks all the boxes — from budget to location requirements. You’ll want to consider all your options and research each potential property before signing any leases.

When looking for a rental home, it’s important to think about how long you plan on staying in one place. Depending on whether you’re looking for a short or long-term residence, this will greatly influence your search criteria and which properties are suitable for your needs. It could also impact any additional costs associated with moving such as deposits or monthly rent payments.

Written and contributed by Anya Willis at anya@fitkids.info

Sleep tips to help you have better sleep!

Good sleep is important for the body. During your sleep time, the body heals itself. Sleep helps to reduce stress, improve blood pressure, other cardiovascular health related functions and the immune system. Proper sleep really does a body good!

•   Limit Screen time at least 1 hour to 2 hours before bed. The light from our phones and laptops affects the melatonin production in our bodies. We need melatonin to sleep. During this 2-hour period, try meditation and calm music.

•   Make sure your bedroom is dark, quiet, and cool. Close your blinds and curtains, use an eye mask and or earplugs to screen out light and white noise. Keep your room as cool as it is comfortable for you. It is recommended 65 to 68 degrees but do what is comfortable for you.

• Establish a bedtime routine. Try to go to bed at the same time every night. Researchers have stated that between 10pm and 11pm is the “ultimate” time to go to bed, especially for women.

• Make sure to get any health issues that are affecting your sleep. Get a Check-up to make sure there is no physical health related issues affecting your sleep.

• Take care of your Mental health. Stress, worry and anxiety also affect your sleep. If you are stressed, worried or anxious, see a Mental health professional.

• Being more active during the day helps you get a good night’s sleep. Exercise early in the day, do all your errands, get fresh air and sunlight, etc.

  Benefits of a good night’s sleep:

  • ·Concentration – when it comes to concentrating and focus, the right amount of sleep enhances these skills and helps us with our memory retention.

  •     Energy – the right amount of sleep on a consistent basis allows our body to recharge, therefore affecting our energy in a positive way. The release of cortisol helps your body to recover from the day’s activities.

  • Weight Loss – during sleep time, the body burns calories.

  • Immune system – One of the best ways to boost your immune system is getting a consistent amount of sleep.

  • Emotions – lack of sleep contributes to depression and your mood.

Healthy herbal teas that are a must have in your health regimen

Having tea as part of our daily routine is more common than most people think. Tea is a common part of the daily routine of the English and various countries of the Caribbean, and some parts of Europe. In addition, most of the Commonwealth countries have tea as a part of their daily routine. In the US, coffee is a thing, but as wellness has become so much more a part of today’s society, tea is starting to become a thing. There are so many varieties of teas both here in the US and abroad. I will highlight some of favorite varieties but get out there and search for more!

Mexico:

Estafiate tea, is a plant found throughout Mexico. It has various medicinal benefits. It is a tea that can be drank for an aching stomach or Menstrual cramps.

Jamaica:

Cerasee tea - As a child growing up all I can remember about Cerasee is the bi er taste. I drank the tea as a laxative, to fight colds, etc. In a Jamaican household, for every ailment, you drank cerasee tea. The benefits are medicinal and more. Click on the link below to read more about this wonderful herbal tea.

www.remedygrove.com/supplements/Cerasee-A-Li le- Known-Medicinal-Weed

Soursop fruit and leaves: During recent years, soursop fruit and the tea from the leaves of the soursop tree is the latest super food with antioxidants and researchers state, it contains cancer fighting agents (there is still ongoing research on this). In Jamaica, it is all a part of our routine.

Greece: Greek culture and mythology has espoused ancient remedies for centuries. Tsai tou vounou (Greek mountain tea) is one of its most common remedies for colds. This tea consists of   ironwort, grows in the mountains of Greece. The Greeks brew it and drink it with their famous delicious honey.

South Africa:

Rooibos: In the Afrikaan language the word rooibos means red bush. It is an indigenous bush that is grown in the Cedarberg Mountains. It is a common ingredient in many teas in recent years. The leaves contain magnesium, zinc, and iron, and other vitamins. Rooibos contains 50 times more antioxidants than green tea. Antioxidants that will help to eliminate free radicals in the body. This herb is rich in vitamin C, low in tannins, and helps with digestive problems and blood pressure.

The benefits of Apple Cider Vinegar

Having a bottle or 2 of apple cider vinegar in your pantry is a step in the right direction in eating healthy and practicing Clean Eating. There are some myths out there, but today I will focus on the benefits. Apple cider vinegar has been a part of many household kitchens for decades. It is used in recipes, to wash fruits and vegetables, to home-made concoctions to remedy common illnesses. Today, the uses have expanded to weight loss regimens among other uses. There are some practitioners who have stated in the past that there are not really any health benefits. However, with more recent research that attitude, and stance have changed. The components of apple cider vinegar have various active ingredients that are the key to the healing properties of apple cider vinegar. Apple cider vinegar components include organic acids such as acetic acid, citric acid, formic acid, lactic acid, malic acid, and succinic acids) and phenolic compounds (gallic acid, catechin, epicatechin, chlorogenic acid, caffeic acid, and p-coumaric acid). These components have made apple cider vinegar "the healing" product inside our pantries. This pantry "healing" product has benefits such as reducing cholesterol and lipid levels, antioxidant properties, enzyme inhibitors, inhibitors of gene expression, antidiabetic effects, reduced blood pressure, prevention of heart disease, and antimicrobial properties. According to Bastyr University Associate Professor and Certified Nutritionist, Jennifer Adler may also improve digestion by breaking down proteins and other nutrients. In addition, a study in the journal Annals of Nutrition & Metabolism stated that adding 2 teaspoons of apple cider vinegar to a meal which includes carbohydrates, reduced blood glucose level after the meal in healthy people by about 20 percent. This demonstrates that the vinegar seems to slow down the release of sugar into the bloodstream. According to Professor Adler, this seems to suggest protection against diabetes and promote weight loss. The findings in these studies and research really demonstrates that there are certain health benefits to the usage of apple cider vinegar on a consistent basis. Of course, everything in moderation. Some of us tend to overdo and overuse a product once we find out the "healing" properties of anything. Take it from Coach Poesiacubana, everybody's body is different and may react differently.

Set Them Up for Life: Teaching Your Kids How to Practice Self-Care

As a busy adult with numerous responsibilities, you know how essential self-care is to your physical and mental health. However, you may not be the only one in your household trying to keep it all together. According to the American Psychological Association, kids and teens are more stimulated, stressed, and depressed than any other age group. As a parent, it’s important that you teach your children the value of self-care and how to implement an effective personal routine.

Nurture Self-Awareness and Emotional Expression

Young people are under a lot of pressure from parents, educators, peers, and media influences to conform and perform at a high level. While it’s valuable for your children to have hobbies and recreational activities in addition to school and household responsibilities, it’s also important that they can recognize and express when they feel overwhelmed. Talking to your kids about their feelings and encouraging them to tell you when they need a break will help them form emotional intelligence and a healthy mindset they can carry into adulthood.

Help Your Kids Find an Outlet

Many people think of self-care as a weekly massage, bubble bath, or an hour-long nap, but it doesn’t have to be still, quiet activities every time. Your child’s self-care preference may be playing the drums, creating art, or playing video games.

If you recognize your children diving deep into digital technology and social media, you can nurture that interest in a productive way as well. Perhaps they would be interested in learning code writing or video editing as a self-paced activity. Regardless of the hobby they choose, the important thing is that it helps them feel confident and recharged.

Practice What You Preach

You can talk to your kids about rest, relaxation, and mindfulness, but unless they see you doing it too, they won’t understand the importance. You can help yourself and your kids with a self-care routine that implements tools and techniques to make all your lives a little easier. Consider including your children in your own relaxation practice, whether that’s going for a walk, reading a book, or sipping on your favorite specialty coffee drink as you meander through the aisles of your favorite big-box department store.

If you work from home, it can be tough to maintain a work-life balance and practice self-care, but establishing ground rules and creating a schedule that the whole family respects can help reduce stress in your home. When your young family members witness how you prioritize your health and cope with mental strain, they will be able to replicate your behavior for themselves.

Reinforce Healthy Habits

Sometimes, overcoming a difficult period in life means getting back to the basics of a healthy routine. Before sending your stressed-out children on a journey of self-discovery, make sure they are practicing good hygiene, eating healthy, drinking plenty of water, and getting enough sleep. Young people have an extraordinary amount of energy to expel, so you should encourage them to exercise every day and give them the freedom to do so. Additionally, teach them about nutrition and how the quality of fuel they put into their bodies affects their wellness as well as their mood.

When your kids understand how to practice self-care and why it is necessary, they will be healthy, happy, and well-adjusted as they grow and interact with the world.

Written and contributed by Anya Willis at anya@fitkids.info

Thin doesn't mean healthy

¡Hola gente! Coach Poesiacubana coming back at you with another blog to change your way of thinking about your health. People this blog comes at you from a personal space. The struggle is real. It’s time to stop thinking that just because you’re thin or losing weight, it doesn’t mean that your healthy. The thing is, you can be thin or losing the weight but if your numbers, your stats are abnormal, then your work is not done. In fact, being healthy is an ongoing job, but if it becomes a Lifestyle, then it’s much easier to maneuver. I got my lab results, and some were good, but some were far from being great! When you are exercising, eating right, be mindful of some of your daily dietary practices. Practices such as sauteing is not necessarily the best thing if you’re using the wrong oil and doing for every meal you prepare. Baking, grilling, and roasting are great options too. The thing about sauteing is, you can get carried away with the amount of oil that you use, and you can also be using the wrong oil. Olive is healthy for us and contains anti-inflammatory properties but overheating olive oil reduces these properties and its flavor. Olive is great for making your own salad dressing and light sauteing. Avocado oil and Grapeseed oil are two oils that are highly recommended for cooking, especially if you want to get your body to a nice alkaline state. Having your body in an alkaline state is very important. Details on that is forthcoming on another blog. So, back to keeping your stats normal. You must make sure you are keeping everything balanced. The right amount of protein, drinking liquids such as coconut water or Propel water to replace electrolytes after working out; drinking enough water (50% of your body weight in ounces); eating lower carbs, small amounts of starches, etc. Of course, you will and should have a cheat day, but just remember not to overindulge. It is also good to rotate the type of non-dairy products that you use and make sure they don’t have too many additives, i.e., processed ingredients. Processed foods are not good for the body, whether it’s vegan product or not. Make your own alternative meat out of walnuts sometimes instead of buying the Beyond Meat or Impossible Burger meat all the time. Remember, everything in moderation. Which brings me to juicing. Juicing is good, but in moderation and be careful with your combination of ingredients. My general rule of thumb is 2 vegetables and 1 fruit. However, combining 2 vegetables such as carrots and beets together is not necessarily a great idea. Both of these have a lot of sugar. So, try beet, celery and ginger. Leave the carrot for another combo. Too much of these vegetables that contain sugar can spike your glucose level. Get your stats checked yearly. However, don’t just get the normal Stats done, talk to your doctor about getting a really detailed lab report of your numbers and if you happened to get such a report from a Practitioner and you take it your normal PCP and he/she ignores by saying “I don’t look at these numbers because I don’t usually order this type of lab work”, it’s time to go. Find another doctor or Nurse Practitioner. Yep! It shows that they are okay with the status quo and not treating you with care or as an individual instead of doing things that insurance companies want. One last thing, you can’t exercise away a bad diet. Please remember this if nothing else.

Ciao for now!

Coach Poesiacubana

Taking back your health with plant based products for mind, body and soul

Using plant based products is not just for eating. Over the last several years, the Plant based and Natural products industry have realized that consumers are seeking sustainable products to assist them in their wellness journeys. Hence today we have more and more of you buying Green. That is music to a Health Coach’s ears. Just the other day I found this company that sells a range of products from various companies that offer great plant based products for the body and skincare regiment. I have posted a link below to one of these companies. So click on the link and check out their products! Remember, there are several companies, out there, so you must do your research. This is just one of them that I’ve found to have great products.

https://www.hbnaturals.com/index.asp?sponsorsite=621669

Steps to having a healthy digestive system: Healthy Gut part 2

“Behold now, his strength in his loins, and his power in the muscles of his belly.” Job 40:16

Having a healthy gut is the key to having a healthy body and having your body functioning optimally. What we eat makes a big difference in how the body functions and repair itself. It is the basis of our immune system and our immune system functions as a barrier to all diseases.  

The diet in our country is filled with process foods. Eating whole foods that are nutritious and filled with vitamins and minerals helps our bodies work better and puts us on the path to better health. Supplements are great, but majority of our nutrients should come from our food. Supplements should be used to enhance our healthy food intake especially when there is a nutrient that is hard to obtain just through our everyday diet. Dr. John La Puma, a pioneer in Culinary Medicine uses the mantra “food is medicine”. So, eating the right foods, practicing a healthy lifestyle which includes mind, body, and spirit. Stress and an unhealthy lifestyle play an important in having a healthy gut.

There are several steps you can take to maintain a healthy gut. Below, I will outline some simple steps you can implement in your daily routine to achieve this.

• Taking a probiotic and prebiotic supplement. There are few probiotics that include prebiotics in their ingredients. Or look for a probiotic that is full spectrum

• Including digestive enzymes in your supplement routine and whole foods that have nutrients in them that promote healthy digestion. Foods such as papaya and pineapple

• ·Eat whole foods and eliminate process foods from your diet

• ·Include yogurt in your diet. There are several dairy alternative yogurts that you can choose from if you are either allergic to dairy or lactose intolerant

• ·Eat lots of fiber

• ·Drink a lot of water. The ideal amount is half your body weight in ounces

So, start your healing process by having a healthy digestive system.  Stay tuned for news regarding my upcoming small group gut healing challenge. I will announce it on my FB page La Pura Vida Sana and my IG page Poesiacubana

Peace and Blessings, Paz y Bendiciones, Paix et Bénédictions

Coach Poesiacubana, your Multicultural Health Coach