Toxic Free Living

  • 12 Healthy Habits to Boost your Mind, Body & Soul

    When I began my journey towards living a healthier life, I was immediately overwhelmed with the level and amount of information available to someone who is trying to support a healthy mind, body, and soul. So many choices, so much conflicting information. I just wanted it to be simple. I longed for some “first steps” or “here is how you can support your whole self” type of information.
    One person would say one thing, while another would say something completely conflicting.
    All of that information overload caused a massive paralysis by analysis on my part. I was confused, overwhelmed and just wanted someone to help.
    So, I took matters into my own hands and started with the basics. I made a list of each area of my life I felt was important and then narrowed it down a bit. I then made some short points for each area of things I could do to support that part of my life. After awhile, as I was incorporating small, but manageable, changes into my life, I started to feel so much better.
    Here is the exact list that I use in my life to this very day of 12 healthy habits (I call them must-do’s but that is how I motivate myself. Adjust to whatever works best for you!) you can incorporate into your life to boost your mind, body, and soul.
    1. Say No to Stress
    Stress has a very negative impact on your health.. So just relax and avoid stress as much as possible. Follow some of the below stress relieving tips to get rid of it permanently.
    ⦁ You can go out for a brief walk whenever you feel tensed to release the tension into the fresh air and feel lighter.
    ⦁ Music therapy is another stress reliever; listen to some soothing and calming music to keep all the negative thoughts at bay.
    ⦁ Sleeping well can help you to refresh yourself as not getting enough sleep overwhelms you and you feel frustrated and stressed out.
    ⦁ Take deep breaths going out into the fresh air, with each exhalation you will feel the burden of stress lifting from your shoulders.
    ⦁ Smile more often and laugh out loud, this will help you to feel happy and free of any stress.
    ⦁ You can also use heat therapy to relieve stress. Apply some heating pads or wraps on your shoulders and neck to feel relax and safe from stress.
    ⦁ Book yourself a massage at the local spa to help you burst the big balloon of stress.
    ⦁ Being grateful will also help you to reduce the stress as it promotes positive feelings and you feel good about yourself.
    These tips will help you to remove all sorts of stress and depression from your life when followed regularly.
    2. Eat Healthy
    Eating healthy food can help you in various ways. It can help you reduce weight and maintain a nice healthy lifestyle. So, include foods and vegetables in your diet and avoid eating junk food to the maximum. In this way, you will keep yourself safe from many diseases and make your immune system stronger as well. Bring this positive change to your life by following the rules given below.
    ⦁ Start by choosing a healthy diet. For instance, there are simple carbohydrates that are dissolved easily by the body, so these must be taken in limited quantity as the body releases a lot of insulin to balance it out. On the other hand, there are complex carbohydrates that are dissolved slowly and are good for health. These are present in whole grain, brown rice, leafy vegetable and oats. So, increase the intake of these things as they are also loaded with vitamins and other nutrients.
    ⦁ Protein is also very essential for the body to stay healthy, so intake lean meat such as fish and chicken. Protein is also present in legumes and nuts.
    ⦁ Know the difference between the good and bad fats. The unsaturated fats and omega-3 fatty acids are the good fats which don’t play any role in raising your cholesterol level. These are found in fish, nuts, and olive oil and in many other seeds as well. Saturated fats are the bad fats found in processed food that can raise your cholesterol level and cause heart diseases, so try to stay as far away from it as possible.
    ⦁ You can take super foods that are rich in nutrients to fulfill the demand of your body in a healthy manner.
    ⦁ Try to limit the portion of the food you consume to avoid overeating and weight gain to stay fit and healthy.
    ⦁ Also drink plenty of water and avoid fast food to the maximum.
    ⦁ Using these steps, you can maintain a healthy diet that can enhance the health of your mind, body and soul.
    3. Get Enough Sleep
    Getting enough sleep is a very important factor in boosting the mind which has a direct effect on body and soul. When you do not sleep enough you get annoyed at every little thing and do not feel good about anything. This may affect the people around you in a very negative way. So, try to get enough of the sleep time to feel fresh and healthy when you get up and make this world a better place. Some tips to improve your sleeping habits are given below.
    ⦁ Follow a set schedule to go to bed and getting out of it. Early to bed early to rise would be the best strategy to promote good health.
    ⦁ Try to maintain this schedule on weekends as well with an hour’s relaxation at the maximum. Or else you will disturb your mind by the changing routine.
    ⦁ An hour before sleep must be spent in calm environment. Avoid using TV, cell phone and don’t indulge in ay strenuous exercise to promote the peace of mind to sleep better.
    ⦁ Avoid heavy foods, nicotine and caffeine before several hours of going to bed to help you sleep better.
    ⦁ Keep your bedroom clean and inviting; also create a calming environment in it for a better sleep. You can take a hot bath or enjoy a massage to promote better sleeping habits.
    These tips will help you to sleep better and get up fresh to keep your mind, body and soul healthy.
    4. Move Your Body
    Most of the people exercise to stay fit physically; little do they know that it has a lot of mental benefits as well. The link between physical fitness and mental health is uncanny. Both are closely interlinked. So, make a habit of exercising regularly to keep your mind and body fit alike. Follow the below steps to stay motivated for exercising.
    ⦁ You can start by changing your perspective from being lax and lazy to athletic. Stay motivated by considering that you are setting an example for your friends and family.
    ⦁ Set a goal for you to achieve like loss in weight or how many kilometers to run or workout out for so much time and plan a way to get to it.
    ⦁ Set a regular time for your workout and don’t keep varying it.
    ⦁ Try to add fun to your exercising regime like play some loud music while you do it to help you keep motivated.
    ⦁ Team up with a friend or your partner to get better results.
    You can get fit and promote physical and mental health by using these steps to keep exercising.
    5. Meditate
    Meditation can have a very positive effect on our attitude towards life. Take out some time to quiet your mind down. This helps to soothe your nerves and you feel stress-free. When you don’t feel stress, you get good vibes from everyone and feel happy about life and your relationship. You can also do some yoga, it includes some very good techniques to reduce tension and feel as light as a feather. Meditation can help you in avoiding various diseases and staying hale and hearty. Meditating techniques such as concentration meditation is used to focus on a single point and mindful meditation is used to control wandering thoughts. It can provide various benefits such as Lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety and lesser stress. The following steps can help you to start meditating:
    ⦁ Sit back or lie as comfortable as possible. And close your eyes.
    ⦁ Breathe naturally and don’t try to control it.
    ⦁ Now breathe by focusing your attention on it and notice how your body moves with each inhalation and exhalation. Observe how your thorax, chest and abdomen move during breathing. Just notice the movement without controlling the breathing process. Start doing this for 2 to 3 minutes and then increase the duration.
    Meditation will help you in many ways to boost your mind, body and soul if you follow a routine.
    6. Love Yourself
    In today’s busy world, we do not get any time for ourselves and ignore our well-being. And this ignorance leads to mental and physical health issues. So, it is very important to take some time out for yourself from your busy routine, we neglect ourselves and never take a break for any sort of self-care. This has led us into the never-ending work routines with no recreation. Hence very often we start feeling down or frustrated or hysteric even. The easy solution to this problem is to take care of you. Take out some “me-time” from your around-the-clock schedule and treat yourself with something nice to relieve the stress. And do not feel selfish about it. Because when you feel good, you’re able to take better care of your relationships and work. There is no specific thumb of rule to take care of yourself; you can plan whatever you like to do to feel refreshed. However, here is a list of things that makes most people feel happy. Follow the below steps to take care of yourself and get healthy.
    ⦁ Spend some time alone with you, away from the running world, in some calm and quiet place. You can go for a morning walk or anything you love to do while alone. But don’t put on TV or laptop. Just be with yourself.
    ⦁ Analyze what you have been doing and appreciate yourself for your achievements and encourage attaining more.
    ⦁ Rea your favorite book or poetry.
    ⦁ Focus your energy on being a beautiful person on the inside rather than the outward beauty.
    ⦁ Get up early in the morning, eat healthy through the day, indulge in some exercise and meditation and go to bed early. This healthy routine will keep your mind and body on the right track and your soul will automatically feel refreshed.
    With these simplest steps, you can learn to love yourself and bring positive changes to your life.
    7. Spend Time with People You Love
    Spending time with your loved ones is a food for the soul. You feel refreshed and happy when you get enough attention, love and time from your loved ones and vice versa. So, to boost the energy level of your mind and body and to help your soul be satisfied, try to maximize the time you spend with your family, your partner and your kids. Some ways to spend the maximum time with your loved ones are given below.
    ⦁ Arrange specific activities that you love to do with your partner or kids. For example, go to a theme park and take rides with your children. Or plan a movie night with your partner. These little trips will help you to stay happy and feel blessed.
    ⦁ Always plan if you are usually busy so that you don’t disappoint your family when you are unable to show-up.
    ⦁ Give yourself a break from the technology; your phone, iPad and laptop, need to stay away from you for you to spend time with your family being present there.
    ⦁ Try to communicate with your partner and children one to one to promote feelings of mutual love and respect.
    ⦁ Use positive affirming words to give off positive vibes.
    These steps will help to promote healthy family life which will have a deep positive impact on your mind, body and soul.
    8. Get Out of The House!
    I am a total homebody so staying in my home days on end is a very easy thing for me to do.  But, even I need to get out, see different things and connect with people. Staying contained inside the walls of your home all the time is not a good idea. Spending some quality time outdoors to appreciate Mother Nature leaves a very positive effect on your body, mind, and soul. Taking deep breaths in some greenery, makes you feel refreshed. You can also plan an outdoor workout or even a morning walk to release the stress of the routine. Getting out of town by yourself or with your family can help you a lot with releasing all the pressure that the boring routine and work are putting on your shoulders. Going to some hilly place can really make you feel refreshed.
    ⦁ Go for a morning walk daily.
    ⦁ Plan small trips to recreational parks or the cinema with your friends or family or even alone.
    ⦁ Plan a long trip every occasionally, to some hill station and spend quality time with your loved ones and enjoy to the maximum.
    These tips will help your mind, body and soul feel refreshed.
    9. Follow Your Dreams
    Everyone tells you to follow your dreams but only the lucky ones amongst us do it. There are many reasons that people give up on their dreams such as the piling up of bills, life making it difficult for you. But you should know that there are going to be some barriers in the way of following your dreams, you must overcome these barriers and get victorious. Some of the ways to do that are given below:
    ⦁ Following your dreams will make your life worth it, every day you wake up you will have a sense of satisfaction that you are doing what you want to. This will boost your mind, body and soul more than anything.
    ⦁ When you do what you love, you will enjoy doing it and as a plus you will be able to provide for your family.
    ⦁ You will be an inspiration to other and they will try to follow in your footsteps.
    ⦁ Doing what you always wanted to do and going after the dreams by working hard; this will make people around you proud of you and you will feel motivated.
    So, follow your dreams to make them come true and on the way, boost the energy of your mind, body and soul.
    10. Be Grateful
    Being grateful for what you have thrived for and achieved and what you have been granted will have a very positive impact on your behavior. You will feel blessed, humbled and happy when you show your gratitude for what you have been given. The ways to be grateful are given below.
    ⦁ Keep a record of the things that you have attained in a journal and be grateful for them.
    ⦁ Always remember the bad things that could have happened to you but didn’t, this will automatically bring a sense of gratitude in you.
    ⦁ Show your gratitude for the senses you have been provided with while many others have been denied.
    ⦁ Watch your language and include thank you, sorry and please in it with a smile.
    Including these simple gestures in your daily routine you can boost your mind, body and soul.
    11. Have an Optimistic Approach Towards Life
    Another important step towards boosting your mind, body and soul is to have a positive approach towards life. It is a very good habit to promote healthy relationships. This will help you create a very workable environment with your peers or subordinates and in achieving your combined goals. You can maintain a positive attitude in life by following the following simple steps.
    ⦁ Start believing that happiness is a choice of your own; it isn’t dependent on any outside forces like destiny, incidents, relationships but yourself. It isn’t always easy to choose to be happy but it is worth trying. When you stay happy you give off positive vibes and you become a magnet for good things.
    ⦁ Relieve yourself from any sort of negative thoughts or negative people in your surroundings. Stop doing things that make you feel bad about yourself or have a negative influence on your thought process and learn to focus on the positive things. When faced with a challenge or difficulty, look on the brighter side of the things and try to solve the situation instead of panicking and thinking you’re worth nothing. A good way of maintaining a positive attitude is to accept you and appreciate yourself from time to time.
    ⦁ Finally, try to share your happiness and positivity with the people around you to have an overall positive environment. As in such environment you can work more productively and reach your goals easily.
    With these simplified steps, you can gain a positive outlook towards life and feed your mind, body and soul with optimism.
    12. Create a Mind-Body-Soul Connection
    The mind, body and soul are wired to each other so strongly that if one of them is influenced by something, this influence will have a direct effect on the others as well. Since these are interconnected so intricately, that having a single thought can set off various alarms in our body and have an everlasting impact on the soul. So, keeping a balance between them is very important to boost them. Some ways to create that balance are given below.
    ⦁ Meditate and give yourself some time to bring your thoughts in balance with what your body can achieve for you and keep your soul satisfied.
    ⦁ Take enough sleep to keep the balance between mind and body as both need some time off to relax.
    ⦁ Take some herbal tea to soothe the nerves of the mind and give a refreshing feel in the body as well.
    ⦁ Exercise daily to release the toxins that disturb the balance between the mind and the body and disturb the soul by doing so.
    ⦁ Cultivate good relationships around you to feel emotionally stable and laugh out loud at least once a day to stay happy.
    These 12 healthy habits will help you a lot in your daily life and in the long run as well. If you develop these habits, they will increase the levels of energy that you must accomplish your tasks as they will boost your mind, body and soul.

    A Solution for You

    I find that most clients who come to see me are confused about how to have a healthy lifestyle and incorporate self-care into their lives. Even though we live in the age of information, the advice that’s out there can be overwhelming and often conflicting.
    It’s time to ditch the information overload and figure out which foods work for your unique body. I’ve already created the blueprint for you in my program Reset Your Life in 21 Days.
    Learn how to tap into the wisdom of your body and achieve endless energy and optimal health at:  I look forward to seeing you in there!


  • How to Let Go of People Who Hurt You Emotionally

    Letting go of people who aren’t good for me is difficult and sad.  Sometimes self-doubt can creep in I wonder if perhaps I should change something about myself in order to get them to treat me differently.  In fact, I’ve done that in the past.  More times than I care to really admit!  I have never had an experience where someone has changed because I behave differently.  In fact, the changes I make within myself typically aren’t the best for me and my own self-care. When someone is toxic, we need to understand that it really and truly is on them.  Therefore, letting go of people who are detrimental to your happiness takes guidance and strength.
    The very first thing to keep in mind when it comes to dealing with and letting go of these kinds of people is that oftentimes, they are emotionally hurtful to you is due in part to their own personal struggles. As an empathetic person, this has been my downfall with people who aren’t good for me. I can see and sometimes feel their personal struggles. Other times, I have become like a therapist to people who cling on and contact me only to complain or get advice, under the guise of friendship. It ends up being a huge emotional drain to me and one that I don’t need to keep in my life.
    You really can make the choice to eliminate people and cease contact with those that bring you down. If you are expending more energy on a person than is manageable for you emotionally, then that’s a sign something needs to change.
    [ctt template=”8″ link=”4TeFl” via=”yes” ]If you are expending more energy on a person than is manageable for you emotionally, then that’s a sign something needs to change.[/ctt]
    Here are the three steps that I take when Letting Go of Toxic People:
    1. The first step to letting go of people who hurt you is to accept and come to terms with the notion that you are not in the wrong with this decision. Making the choice to eliminate negative people from your life who cause emotional pain and realizing you are bettering yourself by doing so, is the first and most important step to reestablish your happiness and eliminate the negativity. Accept the reality of the situation and move on.  One of my favorite tools for helping myself move into acceptance is what I call a write and burn.  I wrote about how to do a write and burn here!
    2. Focus on your own betterment and well-being. Focusing on the emotionally hurtful people in your life will bring you down even more. Make new goals and soak in your own happiness and accomplishments. Claim ownership in your life and surround yourself with people that bring joy to your life, not those that bring sadness.
    3. Lastly, change the people you gravitate towards. Choose people with like-minded ideas and goals in life. Don’t ever settle for mundane friendships or compromise your happiness and emotional well-being. If someone isn’t a good match, let them go and find a more supportive tribe.
    Emotionally hurtful relationships can impact your daily life, your goals, and your future plans more than you realize. By eliminating the negativity in your life, you can focus on your well-being, successes, and future!
    Need more support in letting go of people who aren’t good for you?  Join my private community where we talk about this as well as all kinds of self-care, self-love and living a toxic free life.  Check it out here.  I look forward to getting to know you more!