How to deal  with daily criticisms that can affect your health 

Criticism is something we all have to face every day of our lives. It can from your boss, co-workers, friends, family, siblings, kids, parents or spouse. How do you  deal with  daily criticisms that can affect your health? Do you stand tall and continue to be strive to become the best version of yourself or do you  lose it and counter attack? Do you begin to doubt yourself and your ability to become better? Does daily criticism affect your ability to build healthy relationships with your self and others?

At the end of the day, no matter where the criticism is coming from, it is a source of stress in your life! I wish I could tell you that criticism never affects me, but that would be in accurate. Sometimes, when I feel I have been wrongly or falsely criticized I spend too much time analyzing the criticism and wondering if I should have done things differently. The problem with this approach is...

7 Super foods that can help you lower your blood pressure

Why should you try to lower your blood pressure? If you have high blood pressure, you should try to lower your blood pressure, because high blood pressure can lead to related health problems like heart attack, heart disease, stroke and kidney disease. Did you know that about 62 % of patients on standard blood pressure medications suffer from side effects like fatigue, cold/hand feet, dry mouth, dizziness, headaches, and muscle cramps ( Ried, K, 2020, Experimental and Therapeutic Medicine).

Here are 7 super foods you can use to naturally lower your blood pressure. You use them alone or eat them in a combination or simply make them part of variety of food that you eat every day. The first is olive oil. Olive oil can be used regularly for cooking or for salad dressing. This will mean spending more on oil since olive oil costs more than the regular oil. What are the...

7   ways to have a more healthy relationship and improve your wellness

Relationships can be challenging. Why? While most relationships start with fun and games, overtime, some become filled with trials and tribulations. The ability to handle these challenges effectively determines how successful the relationship will become, and how well you can protect your health, and improve your wellness.

 The first way to make your relationships more healthy is to manage your expectations.  Your  partner isn’t everything you need. Nobody is perfect! Expectations are high in relationships. Keep them low. Before you know the other person well, it’s easy to imagine they’re everything you’d ever need from another person: a soul mate, sounding board, best friend, and perfect lover. No single person can completely satisfy the needs of another. Expect to have no more than 80% of your need fulfilled by your partner. ...

Do you know that failure can be part of your process for successfully losing weight? Do you know the obstacles that are holding you back from losing weight after you made your resolution to lose weight? Maybe you have been having a difficult time consistently eating 4 to 5 servings of fruits and veggies per meal.

Don't blame yourself. You are not alone. This is a good time to check your progress in your weight loss for the year. After all we are now almost 4 months into the year. If you haven't weighed yourself in a longtime, weigh yourself today. This way you have an idea how much weight you have lost since January.

Do you know that failure can be a good thing? if you have failed to lose weight because you haven't been adding fruits and veggies to your daily meal, then you can easily and successfully begin to lose weight by adding fruits and veggies. You don't have to start   4 to 5 fruits and veggies; you can start with 2 or 3 servings per meal.

Did you add fruits and...

Do you know how to get back to your weight loss goals after a day of eating too much? Have ever had a day in which you eat too much carbs or too much fast food? I will share with you some of my own details.

A few days ago, I found myself eating more frequent and larger portions of carbs than I usually do. I couldn't put my finger on why I was doing  it. Maybe I was going through some unidentified stressor or maybe I was simply tired of trying to keep to my own wellness goals. In the past when I failed to keep my own weight loss goals or failed to cut down on my food portion and eat more veggies and fruits, I would get mad at myself. I would also get into a bad mood and become very unfriendly to those around me.

However, when this happened a few days ago, I didn't get mad at myself  and I didn't lash out at those around me. I just told myself that I had just an eating too much day. It was epic!  I ate  about 10 slices of bread with 2 fried eggs, Each slice of...

Do you have a plan for losing weight without quitting? You have to have a plan for when your enthusiasm would wane and you begin to notice that you are no longer eating right and  not losing as much weight as you were before. Don't quit.

Please don't do what most people do and quit or begin to look for another diet to start. As long as you have taken time to  develop your own strategic individualized plan of action for losing weight and eating right that is based  on the holistic approach, VAM eating, and your dimensions of wellness.

Is your approach to weight loss relentless?  

Do you know that intention is not enough?

Can you stay focused on what you had in mind when you started your weight loss journey and refuse to quit?

The challenge of relentless weight loss throughout the year does not mean that you will not have any failures or disappointments throughout the day. It means that in spite of daily challenges you will stay focused and refuse to...

How to use realistic expectations to eliminate  stress in your daily interactions with others

If you want to eliminate stress from your interactions with others, you have to begin with the end in mind.  How can you do this ? Don't expect to get an apple from an orange tree. Don't expect your teenage son to be gentle and reasonable during a family discussion or disagreement. You have to learn how to manage the level of maturity, personalities and world view of the people you have to interact in your daily life. If you want to have  realistic expectations from your daily interactions with others, you have to begin with  a realistic assessment of your daily expectations for your interactions with others throughout the day.

Focus on what you can control.

Focus on how you can use your time well, rather than on the time that has already gone. Rather than looking back on yesterday and wishing you had done a better job during your interaction with certain people, set up...

Do you  have an everything-is-related  approach to weight loss ?

How has your weight-loss journey gone this year? This is a good time to check your progress especially if you made a New Year's resolution to lose weight and keep it off.

If you focus simply on what you eat, without dealing with some of the factors that affect how you think and act, you will find keeping weight off and protecting your health more challenging. This is why the relentless weight-loss made easy is a holistic approach to weight-loss and eating smart! 

Did you know that everything you do can affect your weight? Do you have an everything-is-related or holistic approach to weight loss or eating smart? Don’t assume that because you failed in your previous attempts at losing weight that you will fail again. Invest in yourself. Make your weight loss and diet holistic! 

 Ask yourself questions that will help you recognize which aspects of your relationship with others could either be...

Did you know that reading 5 minutes before your breakfast  can help you improve your wellness  throughout the day ? How is this possible? Read your nutrition facts. Reading your nutritional facts will give you an idea of the quantity, food types and ingredients in the food you eat everyday. This will help you know how much calories, carbohydrate, fat, protein and sodium is in  the food you eat.

You can compare different types of breakfast cereals and decide which one would give you the most energy for the day without adding too much stress to your health. Today, I am going to compare two breakfast cereals.

Quickly looking at the mini frosted wheats, each serving size contains 10 mg of sodium without milk, 210 calories , dietary fiber 6g, potassium 160 mg, and added sugar, 12g.  Will just grab it and eat it or compare it to another cereal? Here is how it compares with Brans breakfast. 

Each serving size of Brans flakes breakfast contains 110 calories,...