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3 COMMON MISTAKES THAT CAN MESS WITH YOUR HEALTH

7a6c49b30a976b1f0fcc2d9e9b18ff82Natalie here! Today I’m talking about three common mistakes a lot of people make when it comes to their health that are super easy to adjust and can lead to some pretty great results. I’ve definitely made all of these mistakes myself, so I can speak to the importance of adjusting them and to how awesome it made me feel when I made these simple changes.

#1 – EATING ON THE GO:

I know, I know this is not what you want to hear, but I can’t stress it enough. Eating on the go might have its perks for a super packed schedule, but it’s really hard on your body.  And I find that a lot of my clients who eat on the go end up eating a lot more than they think they did because the experience was mindless, so they often forget about it. This alone can be a big factor in keeping on unwanted weight or even gaining weight. When you eat on the go you don’t give your body the opportunity to properly digest your food and believe it or not that can also lead to a multitude of other problems like stomach aches, digestive issues, and fatigue. So even if you have just five minutes, try to sit down and eat as peacefully as you can. At the very least avoid eating and walking or eating and driving, it can make a world of difference.

#2 – CONSTANTLY SNACKING:

Do you often find yourself munching on different snacks throughout the day? While an occasional snack is totally fine, and often even healthy, non-stop snacking can put a lot of stress on your body. For some reason most of us prefer to eat tiny meals and snack throughout the day because we’re still hungry, but the problem with this is that you’re never giving your digestive tract a break! In order to digest your food properly your body needs time to rest between meals. So nibbling all day can be problematic. Try focusing on eating three balanced meals a day that leave you feeling satisfied. It’s totally fine to have a snack in the afternoon as long as you aren’t munching on it for hours. A good way to solve that problem is to have a designated amount that you’re eating, otherwise it’s easy to eat an entire bag of something; putting a handful of nuts on a plate or eating one whole piece of fruit can solve this problem.

#3 – FORGETTING TO DRINK WATER:

I talk about water all of the time because it’s so important and it seems no matter how much we hear it we all tend to forget to drink enough of water. Staying hydrated is absolutely key for your overall health. Hydration is important for almost every single function in your body. If you struggle with getting enough water on a daily basis try carrying a water bottle with you at all times. This way you’ll be reminded to keep sipping and refilling.  From the moment you leave your bed in the morning to the moment you are winding down in the evening you should be drinking water. Doing this consistently can create a noticeable change in your complexion, energy levels, and can greatly reduce bloating.

Don’t let this overwhelm you, these are actually really simple changes to make. And remember, the goal isn’t to be perfect, it’s to feel good!

3 WAYS TO INSTANTLY BOOST YOUR MOOD

image063Hello friends, Natalie here. We all have days where we find ourselves in a funk. On those days it can feel like no matter what you do you’ll continue to feel irritable and frustrated forever. But, I come bearing good news! Having been there myself, I’ve put together a few tricks to pull out of my toolbox when I’m feeling particularly down, doing these three simple things really helps me turn my day around. So next time you’re feeling a little bit blue or just unenthusiastic, give these tips a try!

BEAUTIFY YOUR SPACE

Wherever you’re spending the majority of your day, whether it be your home or your office, do one thing to make it more beautiful. Being in a space that is visually pleasing to you can make a world of difference. My favorite way to do this is to buy myself flowers. They liven up any space and immediately lift my mood. 

GET YOUR BLOOD FLOWING

Exercise is the best mood booster ever (in my humble opinion)! It doesn’t matter if you only have five minutes to exercise, the important thing is to get your body moving and your heart rate up. If you’re stuck at your desk, get on the floor and do some push ups and sit ups, or if you have a little more space do jumping jacks (they are a great mood booster). If you can spare a little more time get yourself to a class that you love. It doesn’t matter if you do Yoga, spin class, or anything in between as long as it gets you moving and you enjoy it. 

TALK IT OUT

Instead of trying to deny the way you feel, allow yourself to explore what exactly it is that’s getting you down. Having a good conversation about how you’re feeling can be not only cathartic but also extremely healing. Find a good friend, partner, family member, or even a Life Coach that is a good listener and spend some time opening up about what you’re going through. At the end of the conversation you might find yourself feeling a little bit lighter and less down.

Waking up in a funk does not mean you’re doomed to have a bad day. With these simple tools you’ll be able to boost your mood and get yourself feeling great again in no time!



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image via pinterest

3 SIMPLE WAYS TO BOOST YOUR CONFIDENCE

25_11_Tommy-Ton-Spring-2015-RTWConfidence is a tricky thing. We envy those who have it, but can feel bad when we have it ourselves. Today, Health & Wellness guru Natalie is showing us 3 simple ways to boost our confidence levels & how we can have the power to change our experiences. It’s a great reminder to go out & be your bombshell self! xoxo, LK


Hello, friends! Natalie here 🙂 Some days you wake up feeling on top of the world, other days…not so much. 

Confidence is a funny thing because it seems to come and go in waves. It’s something that we cultivate within ourselves but somehow it seems to vanish when we need it most. Luckily there are things we can do to help boost our confidence.

PUT ON YOUR FAVORITE OUTFIT

When we’re feeling down, the tendency is to reflect that in the way we present ourselves. Sometimes just putting on an awesome outfit can make all of the difference. This is something that has helped me time and time again. Even though I feel resistant to throwing on a cute dress when I’m feeling “bleh” about myself, I usually push myself to do it and experience a major shift if the way I see myself. Never underestimate the power of a good outfit! 

TAKE EXTRA CARE OF YOURSELF

The tendency when we’re not feeling confident (especially about our bodies) is to treat ourselves poorly. We don’t feel motivated to eat food that nourishes us and sometimes we choose not to eat at all. We might skimp on our exercise routine or morning meditation because it feels like, “What’s the point?” But the fact is, that’s the most important time for you to take care of yourself! It’s easier to practice self-care when your feeling good, but when you’re feeling down it’s absolutely essential.

DO SOMETHING KIND FOR SOMEONE ELSE

Kindness creates confidence. When you do something kind for another person you will immediately feel a sense of confidence, because you’ve done something good. Whether it be brining flowers to your best friend at work, or just picking up something a stranger drops on the street, and small gesture of kindness is a step in the right direction. Turning your attention to being of service to others will help you stop thinking about what’s “wrong” with you and get you focused on something positive.

Next time you’re feeling less than stellar about yourself, try these three tips out! Remember, you always have the power to change your experience.


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photo by Tommy Ton

THE POWER OF SAYING ‘NO’

tumblr_myuogwbYQe1qjb0fho1_1280Hello friends! Natalie here and today I’m sharing something that will potentially save you from burning out in the new year. Learning to art of saying ‘no’ to the things that aren’t right for you is so important to your overall well-being, but it’s not the easiest thing in the world for most of us.

I want to point out something VERY IMPORTANT that a lot of people don’t realize: Every ‘no’ is a ‘yes’ to something else. For instance, if you say ‘no’ to a relationship that isn’t healthy for you, you’re actually saying ‘yes’ to the possibility of the right relationship entering your life. 

‘No’ gets such a bad wrap because it’s often perceived as negative or shutting down  possibilities. But when used correctly, saying ‘no’ can be as powerful and uplifting as saying ‘yes’.

With the holiday season behind us, new years resolutions are starting to enter our mind. This is the time of year where we can start anew and get off on the right foot. It’s important not to overextend ourselves so we don’t end up running on empty.

Two big reasons we end up saying ‘yes’ when we really mean ‘no’ are:

  1. The desire to be liked/nice
  2. Fear of missing out on opportunities

YOU WANT TO BE WELL LIKED:

For the most part, we all want to be liked, it’s a normal human desire. But here’s a question: Who’s more likable than a person who actually wants to be where they are? You might find yourself saying ‘yes’ to plans and party invites or even work commitments because you want the people involved to like you for showing up; but are you really all that likable when you’re not happy with your choices? Probably not. Being real and knowing when to say ‘no’ allows you the opportunity to be the best version of yourself. Then people can actually trust your ‘yes’, knowing that you are totally happy with the commitments you’ve agreed to. 

YOU DON’T WANT TO MISS OUT!:

There’s a lot of talk about saying ‘yes’ to life… and that’s great! You do want to say ‘yes’ to life, and be open to possibilities, but don’t forget the very important thing I mentioned at the beginning of this post: Every ‘no’ is a ‘yes’ to something else. Just because you  utter the word ‘no’ doesn’t mean you’re rejecting life, in fact it could mean that you are embracing it so wholly that you are allowing yourself the full experience, as opposed to one where you are terrified of doing what you actually want to do. So go ahead, say ‘no’ to the next thing that doesn’t feel right for you and remember you’re actually saying ‘yes’ to what you really want. When you think of it that way, there are no opportunities to be lost

There you have it. Saying ‘no’ when that’s what feels right will actually make you more pleasant to be around, and it will also open up new doors to the things you actually want to experience in your life. Remember the power of ‘no’ and you’ll prevent yourself from totally burning out. 

3 SIMPLE TIPS TO GET NATURALLY GLOWING SKIN

BREANN0013Hello, hello! Who doesn’t want naturally glowing skin? I know I do, especially in these colder months. We’ve talked about how to mimic the look with makeup, but Health & Wellness Contributor Natalie Canizares is showing us three simple steps to getting glowing skin naturally! See what you think! – xoxo, LK


Natalie here! We all want glowing skin, and luckily there are tons of products on the market that can help us achieve that look. But chances are if you want to glow with your makeup on, you probably still want to be glowing after you take it off. This is something I struggled with personally for years. I wanted to so badly to have skin that looked healthy and dewy all of the time but it just wasn’t the case for me. When I discovered the power of diet and lifestyle I started to see a huge change in my skin without even (consciously) trying! Although my skin isn’t 100% perfect all of the time, it looks a whole lot better now that I take care of myself from the inside out. As overwhelming as it may sound to add more self-care into your routine, it’s actually pretty simple. The big game changers for me were actually small tweaks that took very little effort for me to make. When people ask me how to get glowing skin I always give them these three simple tips:

TIP ONE: DRINK WATER

How many times have you read an article that tells you to stay hydrated? I’m willing to bet it’s been more than a handful of times and that’s because it’s so darn important! Really! Your body is made up of 70% water. Most of us don’t drink nearly enough water to allow our bodies to thrive. The general rule of thumb is 8, 8 oz. glasses every day- if you’re drinking that, you’re safe, but a little more certainly won’t hurt. My best advice to getting more water into your daily routine is to always carry a bottle of water with you whenever you leave the house. It’s a lot easier to remember to drink water when you have it with you. Being hydrated is key for your overall health and it effects your skin immensely. After a few days of drinking plenty of water you’ll start to see a change in your complexion, so get drinking!

Want some fun ways to drink more water? We’ve got a delicious recipe that will keep you filling up all day!

Processed with VSCOcam with s2 presetTIP TWO: NO MORE PROCESSED FOODS

Eliminate or avoid highly processed foods- Eating a diet high in processed foods is often the culprit of lackluster skin. There was a time when I was always on the go and constantly reaching for the low calorie “healthy” option. Therefore my skin was less than bright. You don’t need to completely cut out processed foods to notice a difference in your skin, just cut back at least 50%. Highly processed foods tend to be super acidic and can often lead to inflammation and skin irritation. You should start to see (and feel) a difference within a week of doing this, so give it a few days before you call it quits. 

AVOCADO TOAST

TIP THREE: TAKE YOUR VITAMINS

Get your daily dose of probiotics- I absolutely love probiotics. They are my number one (not so secret) weapon for so many things! The why behind probiotics making your skin glow isn’t as important as the fact that they do, but if you’re curious it’s actually pretty simple. Probiotics feed the “good” bacteria in your gut, making it easier for your body to actually digest and absorb the nutrients you are eating. Since your skin is the last organ to get nutrients, it’s really important to be able to absorb them properly. A lot of times just from living an averagely healthy lifestyle in today’s world our gut bacteria gets weakened or damaged because of chemicals in our foods and excessive amounts of sugars and wheat, so probiotics are really a life-saver. I give this tip a lot because I have experienced such positive results from incorporating probiotics into my own diet… especially when it comes to my skin. Sauerkraut, Kombucha, and high quality yogurt are all great ways to get that good bacteria into your diet. If you’re more into supplements than you are into adding new foods into your diet just make sure you buy probiotics that are refrigerated, they are way more powerful than the ones you buy at room temp. 

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Implement these tips and you will start seeing the glow come back to your skin within no time. Even just doing one of these things consistently will result in a positive change; add all three together and you’ll light up the room! 


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CREATING AN EASY MORNING ROUTINE

2ace789b42df81ee071089765a538d69If you’re like most people, one of the first things you do in the morning is look at your phone. Maybe you open your email right away and get to work or maybe you casually peruse Instagram. Either way, chances are you’re glued to your phone before you even get out of bed. Listen, there’s nothing wrong with that, I’ve been there and occasionally I’m still guilty of getting on my phone the minute I open my eyes. But there’s something really valuable about starting your day off without a screen in your face. One of the best ways to set yourself up for a stress free (or minimal stress) day is to begin the day with a few minutes of inward focused attention.

You don’t need tons of free time in the morning to have an easy morning routine that supports you, five minutes is completely sufficient. cd625ad378eae139f98b8017a5037540

Step One: Breathe. 

Take a few deep breaths. That’s it. Inhale fully and exhale fully. Give yourself about two minutes to do this or do it for as long as you’d like. Simply focusing on your breath is a great way to harness your energy inward, and start the day off from a calm and grounded place. 

Step Two: Intention Setting.

Set an intention for your day. If you want to get fancy you can do this in a journal, or you can simply set the intention in your mind. Setting an intention is as easy as thinking, “I want to feel calm today” or “I want to focus on what I’m grateful for today”. The best part is that there is no right or wrong way to set an intention, it’s completely up to you and nobody else. 

After focusing on your breath and setting an intention you’re totally free to look at your phone. You’ll probably find that anything that felt pressing when you first woke up might not seem like that big of a deal anymore, or that your Facebook newsfeed really isn’t that exciting. 

4c6512b446f2f9ec95f0d91906401a3eHere’s my challenge for you:

Try doing this every day for 30 days, and see how you feel at the end of it. Chances are you will have broken the habit of immediately jumping to look at your phone, and you’ll probably want to keep it up. Starting your day with a little bit of inward attention will always pay off. 


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EATING HEALTHY WITHOUT FOLLOWING ANY RULES

e3ac5bf6-3a14-413d-bfdc-e0bc52ee213c--ZI4A3873Hello, hello! Fall always gets me in the mood for new goals & healthy changes. I don’t know what it is, but every year at this time, I make a vow to eat better & live a more healthy life all around. Thankfully the lovely Natalie Canizares (our Health & Wellness Contributor) reads minds and totally understood what I needed to hear & hopefully you as well! Read on, friends – xoxo, LK


Last weekend I had the most incredible apple cider doughnuts at the farmers market. I’m not going to lie, apple cider doughnuts are probably one of my favorite things about the fall.

While I was strolling through the market I ran into an old friend. We chatted for a few minutes, caught up a bit, and before we parted ways she commented on how surprised she was to see me eating doughnuts. I was a little bit taken aback. I guess because I lead a healthy life people might think I don’t indulge in decadent foods, but that’s absolutely not the case.

ZI4A3829To be honest, there was a time where I was extremely strict about what I ate and it really wasn’t fun. Thankfully, I realized that being healthy means being happy and doing what feels best for YOU is what’s most important. 

Being healthy is not a black and white affair. Health and deprivation don’t have to go hand in hand. 

Nowhere does it say to live a healthy, balanced life that you need to follow a set of predetermined guidelines. It’s totally possible to be a healthy gal and still enjoy chocolate croissants.  

The key is utilizing the power of choice. Learning to say ’No’ when we mean no and ‘Yes’ when we mean yes is so important. When we make active choices as opposed following a set of rules we experience true freedom; and there is nothing healthier than that.

ZI4A3852 1. Ask yourself, “Is this really what I want?”

It seems simple but it’s a question we tend to forget to ask ourselves. Instead of eating that piece of cake at your friend’s party just because it’s there, pause and ask yourself that question. You’ll be surprised just how often you don’t actually want to indulge in “junk” food. Then, when you do really want that piece of cake you can consciously choose to eat it. That way you don’t have any rules to follow or break, therefore no guilt to be felt, because indulging in a dessert will be coming from a place of pure choice.

2. Notice how you feel after meals.

A lot of times we are so busy thinking about other things that we don’t realize how we feel after we eat.  If you take a moment after a meal to notice how you feel it can be extremely informative. This will allow you to make choices in the future based on feeling rather than guidelines that you follow. You will know that after you three slices of pizza you feel bloated and tired and after you eat a salad with salmon and avocado you feel satiated and energized. Therefore the next time you are presented with the opportunity to choose what you want to eat you can remember how you felt after you ate that specific thing. Making a decision is a lot easier when it comes from a place of feeling as opposed to from remembering what’s on your list of “yes” foods and “no” foods. Not to mention you don’t have to feel like you’re depriving yourself the opportunity to eat what you want, when you want.

3. Eat when you’re hungry.

It’s so much easier to make healthy choices when you aren’t starving. When we skip meals and end up drooling at a restaurant, it’s hard not to choose the heaviest thing on the menu. Instead of waiting until the last minute to eat, feed yourself when you start getting hungry. Making good choices when you are moderately hungry is a lot easier than when you’re totally famished.

4. Remind yourself that food isn’t going anywhere.

For some reason it’s common for us to think we need to eat whatever is in front of us because we feel like may never have the opportunity to eat that thing again. While that may very well be true in some cases, it certainly isn’t true in most. So remind yourself that if you don’t feel like eating whatever is placed in front of you in that moment, it certainly isn’t the last opportunity for you to experience it. Saying “no” will feel a lot easier when you aren’t afraid of missing out.

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Photography & Apple Cider Donut Recipe by Food52natalie button