Welcome to the 4 Minute Friday series where I provide you short yet helpful tips to help you improve your emotional and physical health!
This time of year is a reminder and wake-up call for many that summer is right around the corner. Summer can be a refreshing time to try new foods, exercises, and really have many opportunities to feel good in our body. That being said…
Here Is Your 4 Minute Friday...
1. Quirky Super Foods
There are many superfoods around the world that offer superb and unique health benefits, but some aren’t as widely recognized as others. Here are two quirky superfoods you may want to consider exploring!
- Spirulina: Dubbed as a “pond scum” with extraordinary health benefits, spirulina is a blue-green algae that has gained recognition as a superfood. Despite its unappealing appearance, spirulina is packed with nutrients, including protein, iron, and vitamins. It is also rich in antioxidants and has been linked to potential anti-inflammatory and immune-boosting properties. You can find spirulina in powdered form, making it a versatile addition to smoothies, energy bars, or even savory dishes like pesto.
- Nutritional Yeast: Don’t let the name fool you—nutritional yeast is not your typical baking yeast. This deactivated yeast has a cheesy, nutty flavor and is often used as a seasoning or vegan cheese substitute. It is an excellent source of B vitamins, including vitamin B12, which is often lacking in plant-based diets. Nutritional yeast is also a complete protein and contains essential minerals like zinc and selenium. Sprinkle it on popcorn, salads, or pasta for a savory, nutrient-packed twist!
2. The Latest Exercise Trend...Goat Yoga?
Yes, I can’t believe it’s true but it’s true! Combining two unlikely activities, goat yoga has gained popularity as a unique and adorable workout experience. Originating in Oregon, USA, this trend involves practicing yoga while surrounded by playful and friendly goats. Participants engage in traditional yoga poses while the goats roam freely, providing unexpected interactions and laughter. Advocates claim that goat yoga promotes relaxation, stress relief, and connection with nature, all while enjoying the company of these adorable animals.
If you’ve tried goat yoga, you’ll have to leave some comments about your experience. My father has a goat farm and if you’ve never been around goats, well, let’s just say that have an extraordinary #2 capability that seems to never shut off! (TMI I Know!) Unfortunately it’s all I think about when I hear about goat yoga as a trend! For giggles, here is my step mom doing a yoga pose with one of her baby goats in support of the goat yoga trend that’s gaining momentum, plus some cute baby goat pictures for smiles…
3. Body Language and Weight Loss
Body language can play a surprising role in weight loss. Maintaining good posture not only contributes to a confident and positive appearance but can also impact our mindset and behavior. Studies have shown that sitting or standing tall with proper alignment can boost self-esteem and make us feel more empowered. When we feel confident, we are more likely to make healthier choices and engage in positive behaviors that support weight loss, such as mindful eating and regular exercise.
But the benefits don’t stop there. In a study by Professor Cuddy, individuals that stood in what’s called a “high power pose” (think Superman) for two minutes reduced their cortisol by 25% AND showed changes in their hormones with a 20% increase in confidence! So, remember to stand tall, shoulders back, and head held high to harness the power of posture on your weight loss journey.
Client Of The Week:
“I often get frustrated by my lack of progress (in all areas of my life) due to circumstances that are out of my control but you’ve taught me to focus on what little I can control & to give myself grace in these moments of setbacks to my condition. I can’t imagine how much worse my situation would be had we not connected when we did & am clearly starting to see the progress I’ve made as a result of working together”
Emily has a lifelong history of yo-yo dieting and debilitating chronic pain and narcolepsy which makes intuitive eating and consistency very difficult. She’s lost over 70lbs more than once, only to gain it all back. Recently she experienced another hard stretch of unexpected immobility, but this painful stretch turned out to be the biggest gift for her personal growth. By having these unfortunate events happen under my watch, Emily and I were able to take her all-or-nothing and high levels of self-criticism habits that would continually sabotage her success when things outside of her control would take place with her health, and replace those with a supportive mindset framework. This was one of the biggest pieces missing for Emily to secure healthy eating habits and weight management, a means to manage her mind when “life” happens and where conditions outside of her control take place. Are you looking for personal coaching like Emily? Click here to schedule a strategy session with me to learn more.
One Quote To End Your Week Strong...
Owning our story and loving ourselves through that process is the bravest thing that we'll ever do.
The next time you feel shame about what you’re struggling with and working hard to find solutions, see it as the bravest thing you’ll ever do. Wear that badge proudly. Most people run away in the face of challenges.
I hope you found this week’s 4 Minute Friday inspiring and fun! Please share with those who you feel could benefit and help me reach our goals of having a massive positive impact in the world of healthy eating and emotional health.
