http://www.wellshinecoaching.com/

Project WellShine, Plantation, FL (2025)

01/18/2023

Here are some of the ways diet & sleep are connected (PART-2)

👉 Studies show that night owls tend to eat diets higher in unhealthy fats and overall calories. Training yourself to rise earlier may help you lose weight.

👉 Digesting heavy meals makes it more difficult to sleep. Avoid late night snacking or choose something light like a piece of fruit. Stop drinking and eating at least half an hour before bedtime, ideally 2 hours prior.

👉 Alcohol may make you sleepy, but it interferes with normal sleep rhythms, so you'll probably toss and turn.

01/15/2023

Feeling alone and/or like you don't belong, can create great heartache, and pain. A feeling of emptiness inside, like something is missing from your life, a restlessness that comes from not feeling "in tune" with those around you, from feeling like no one "gets you", and a sense that your intimate needs are not being met.

In the aftermath of my personal adversity my social network disintegrated to almost nothing, despite people still calling themselves my friends, they disappeared into their own lives, and were no longer part of mine. It can feel completely devastating. Being lonely hurts to the core, and you feel lost, alone, and misunderstood, despite maybe having people around you.

Being around a large group of people does not automatically wash away a sense of aloneness. In fact it can actually exacerbate the feeling. It all boils down to how we each uniquely see the world and our perceived level of emotional closeness. Do you feel "in tune" with those around you? Do you have people who you can be truly authentic around? People that understand you? Do you have people you can turn to?

01/14/2023

So what do I mean by natural movement and opportunistic exercise?

Well, this is all about inviting natural movement throughout the day without making a big fuss over it. Like it’s not a big event, it’s just how you live.

You’re adding movement to your everyday activities, or looking at how you can do your daily tasks in a way that makes them more active. When you become an opportunistic exerciser, you strengthen your chances of staying with it for the long-haul.

Even small amounts of physical activity can provide positive health benefits. While regular exercise is the best way to receive the health-promoting benefits of physical activity, it can often be a challenge to want to move or make time for a lengthy exercise routine. If you can’t make it into the gym or go running, that’s no reason for despair.

01/12/2023

EMOTIONAL DIET - Part 7

There's a lot you have to deal with when face with adversity, whch takes attention away from prioritizing your own health.

Give yourself a moment to check in and ASK:
👉 How am I feeling?
👉 When did I last see my primary care physician?
👉 Do I have a person I can trust to process my deep emotions?

LEARN MORE:
https://wellshinecoaching.com/blog

01/08/2023

Here are some of the ways diet & sleep are connected (PART-1)

👉 Sleep deprivation interferes with making sound decisions, so you're more likely to choose French fries instead of a green salad. You're also less likely to reach for comfort foods when your body feels well-rested.

👉 Lack of sleep disrupts your hormones. Ghrelin levels rise and Leptin levels fall, making
you want to eat more.

👉 Your body needs adequate rest in order to process insulin effectively. Otherwise, your metabolism slows down and your body stores more fat.

01/07/2023

You may feel a desire to lock yourself away from the world, but socially isolating yourself is one of the worst things you can do. Believe me, I've been there, and learnt the hard way. Being alone in a storm of swirling intense and uncomfortable emotions allows your emotions to compound, and can take you to an even darker place. A potentially dangerous and unsafe space where you question your place on earth

While I don't want to dwell on this place, I think it's important to recognize and acknowledge that you may question "do I have a place on this earth? and you may wonder if you want to live beyond your adversity.

That's the reality when you go through such a traumatic event, and I feel like I would be doing you a disservice if I didn't give recognition to the fact that these thoughts are normal and to be expected.

It's the unspoken, but the reality is that you may have had moments where this thought has entered your head, where it seems like it's the only way to escape the intense devastation and despair, the only way out.

People wrongly assume that talking about it can esculate the situation and so its a topic that is often avoided, but this is not the case, and in fact having someone to share your thoughts with, is what my experts consider to be one of the most vital su***de prevention strategies.

If you, or anyone else you know, is experiencing suicidal thoughts, consider finding a safe space where you can connect and be real. A therapist? friend? or in a crisis situation you may access the US nationwide su***de crisis lifeline by dialing 988. Here you will be able to connect with mental health professionals trained to help during times of crisis. You don't have to navigate these thoughts alone.

01/04/2023

HeartMath’s research shows how emotions change our heart rhythm patterns. Positive emotions create coherent heart rhythms, which look like rolling hills – it’s a smooth and ordered pattern. In contrast, negative emotions create chaotic, erratic patterns.

Using a heart rhythm monitor, you can actually see your heart rhythms change in real-time as you shift from stressful emotions like anger or anxiety to positive feelings like care or appreciation.

Coherent heart rhythm patterns facilitate higher brain function, whereas negative emotions inhibit a person’s ability to think clearly. Coherent heart rhythms also create a feeling of solidity and security.

01/01/2023

Dr James Levine, a professor of medicine at the Mayo Clinic, has termed "sitting as the new smoking", which is the notion that we are sitting ourselves to death, and that sitting is increasing our risk of serious illness such as cancer, heart disease, and type 2 diabetes.

Prolonged sitting actually wreaks havoc within our bodies.....

👉 When sitting enzymes that help process fat are reduced by 90%
👉 Our insulin effectiveness drops by 24%
👉 All leg muscle activities shut down creating greater risk of blood clots
👉 Spending more than 2 hours a day sitting causes a 20% drop in good cholesterol
👉 Spending more than 6 hours a day sitting, places women at a 40% greater risk for health consequences, including death

12/31/2022

DEVELOP A HEALTHY RELATIONSHIP WITH FOOD - TIP #7

Comfort foods deliver only short-term relief. Find more effective methods for managing daily stress, such as meditation, music or physical exercise.

To understand why a health relationship with food is important, check out this post:
https://www.facebook.com/photo?fbid=126025360252748&set=a.124179077104043

12/30/2022

EMOTIONAL DIET - Part 7

You already learnt about some of the hormonal changes that occur with chronic stress, but in addition to those changes, your body will have difficulty regulating your glucose (sugar) levels.

Stress hormones release glucose from body stores in preparation to fight or run away from a stressor, meaning your body is placed under even greater stress to regulate your blood glucose levels.

LEARN MORE:
https://wellshinecoaching.com/blog

12/28/2022

SOCIAL WITHDRAWAL AFTER ADVERSITY - PART 1

When we are challenged with adversity the tendency is to socially withdraw given that dealing with people may seem like too much to deal with and entirely overwhelming. To be quite honest, just the thought of dealing with others may seem daunting and draining, let alone having a desire to connect.

We are bombarded with platitudes and people wanting to "fix" our pain as if it is some kind of abhorrent condition, which is highly irritating, and of course makes you want to build a brick wall around yourself. We are left feeling frustrated, misunderstood, isolated, and wandering if it's even possible to meet someone who can even begin to understand.

The sense of aloneness is all too real, it sucks the life out of you, and you find yourself longing to find someone, just one person, who maybe gets you, someone that maybe, just maybe, knows what its like to stand in your shoes. To stand alongside you, with you in your pain, and let you be just how you need to be. No pretense, no need to wear a smile for the sake of others, no small talk, but simply to share a moment of deep connection where you feel understood to the core.

12/25/2022

The best way to manage stress is to deal with it the very moment you feel it come up. Millions of Americans unsuccessfully use the binge-and-purge approach when it comes to stress.

They stress out all day, believing that they can wait until later to recover when they go to an evening yoga class, go to the gym, or chill out when they take the weekend off. Unfortunately, when we put off going for our own inner balance, our bodies have already activated the stress response, and it’s our health that suffers.

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