The Heart of Wellness

2 Simple Ways to Reduce Anxiety at Home

On November 16, 2018

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Getting Organized, Lifestyle Blog, Stress Management

Home. What does that mean to you? For me, home is my sanctuary and a place I can relax with my loved ones, be myself, and best of all catch up on my rest. For some people, home is not so welcoming or loving and sometimes is the last place they want to be. Home should be a safe and comfortable oasis to unwind and renew our energy.

Your Home Environment

The fourth aspect of health that I talked about in my last post is the Environmental component. Again, there are many ways to interpret this aspect. We talked a little about the external environment as far as weather and other factors that can affect our health. Today, I would like to talk about our home environment.

Do you dream of going home, putting your pajamas on, and snuggling up with a cozy blanket to watch a movie or maybe your favorite Netflix show? I have to admit I am somewhat of a homebody and sometimes need an extra push to go out because, after all, I am an Introvert. That being said, I cherish time with my friends and family and I love experiencing new things and traveling to different places.

As I get older, I find myself wanting more and more to just come home to relax. There’s nothing wrong with needing some time alone to recover from the stress of the day. Even if it is just a few stolen moments in the bathroom before you have to cook for your family and take care of everyone else! 😉

Your Home’s Role in Your Health

What makes a home so comfortable that you can’t wait to get there? Is it that you can just unwind and be yourself and not worry about having to be “on” for others? Why is it so important to feel safe, secure, comfortable, and happy in our homes? Our home environment plays a huge role in health and disease. Think about it… we spend a lot of time at home so it is hopefully a place with less stress. If it isn’t, then the stress you feel at home will eventually add up and possibly harm your health unless you can manage it well. Let’s talk about a couple of simple ways you can make your home a little less stressful.

2 Ways to Feel Great About Your Home

There are so many ways we can foster a healthy home environment. I don’t know about you but cleanliness and organization are my top 2.

Having a Clean Home

For me, having an organized and clean space to live in makes me feel good and a lot less anxious. Cleaning is one of my top ways to deal with anxiety. If you are focused on some other activity it will give your brain a break from the anxious thoughts. It is different for everyone what exactly makes a healthy home environment. Cleaning is tiring but can be very therapeutic.

I can tell you this…if you are living in a cluttered and unclean home you are adding unnecessary stress to your life and it will eventually affect you. Do me a favor and watch an episode of Hoarders. It is so sad how some people live but it does give you some idea of how living in a dirty and cluttered home can affect your health and relationships.

Being Organized at Home

Having some organization at home is my second way to deal with stress. I love looking through websites for ideas on creative ways to organize. Two of my favorites are Real Simple and HGTV. Check out their article- 20 Habits of People with Really Clean Houses. Both websites have some really interesting and simple ideas for organization.

Organizing doesn’t have to be expensive. You can stay on a budget by picking up items at the dollar store or Walmart. Pick up some baskets and those cool bins to organize stuff in your closet or pantry. It’s best to start with one project at a time. Don’t overwhelm yourself! Ask for help from a friend or look into hiring a professional organizer if you really are into it.

Just know that when you are done it feels so great and I guarantee you will think about other areas in your house to move onto next! The winter is the perfect season to take a look around your house and identify what may need a little organizing and clean up. Make those snow days a little productive after some time on the couch with a good book or TV show.

Today is a great day to start 🙂

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage Stress, Chronic Pain, and Anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

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How our Environment Affects our Health

By Jill Ciampi

On November 12, 2018

In Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Stress Management

The environment we find ourselves in has a significant impact on our health. There are different ways to look at this- internally and externally. From where you live and work, to the outside environment as well all play a part in shaping our well being.

The fourth aspect of health is Environmental. Our external environment affects our health and well being. Factors such as air pollution, quality of water, and weather may all have an impact on our bodies and how they function. Our internal environment created by our genetic material is not as cast in stone as we think. Our genes are affected by many things. We can enhance our health by providing an environment that diminishes our disposition to certain diseases.

Does your body feel different or achy when it’s cold and rainy? During a snowstorm, do you feel really stiff and maybe have less pep in your step? How about when the springtime approaches and the allergies start acting up? These are all examples of how the environment can affect our bodies and impact our health. There are so many factors involved with environmental health. From the toxins in the air and food to the environment at home and work.

Think about it, how can you be healthy if you spend most of your time in an unhappy home or really stressful workplace? Sometimes you can’t change your circumstances so easily but there are always options for how to manage the stress. Life is too short to stay in an unhealthy situation. You always have the power and choice to stay or go.

Seasonal Changes & Your Mood

Do you feel a difference in your mood and energy levels with the recent time change? Daylight Savings seems to be a hard transition for some people. For some reason, it takes me a few weeks to become adjusted. Darker and colder days are not my thing. To be honest, I really do love the Autumn season but I do NOT love the winter. Since I live in New England, I guess I just have to put up with it for now until I get to live on some exotic island. 😉

I am definitely affected by the seasons changing and do experience what’s known as Seasonal Affective Disorder which is otherwise known as SAD. Some symptoms of SAD can include loss of energy, feelings of sadness, and having problems with sleep. A lot of people struggle with this during the winter months and it is totally normal. Be careful because you are more likely to overeat and crave more carbs during this time of year as well which will cause weight gain.

Healthy Tips

Stepping up your workout routine and getting outside in the sunlight are both very helpful to increase the happy hormones in your body. Some other ways of combating these changes are light therapy boxes, natural supplements or prescribed medications, and talking to a healthcare professional or a loved one. My doctor has told me as soon as I start to wear long-sleeve shirts, it is best to increase my Vitamin D intake which has been helpful.

Ask your doctor about what would be best for you. And if you need more help and are feeling depressed for too long, please seek out a professional to talk to. There is no shame in asking for help. I have seen my share of therapists and it can be extremely helpful to get through tough times. For more detailed information on SAD, visit the Mayo Clinic website.

Chronic stress along with inflammation are the top reasons for developing diseases but there is hope! In future posts, I will discuss stress in the home and work environments and how they both affect our health and some simple ways to deal with those issues.

For now, enjoy the extra hour of sleep, keep moving and enjoy the present moment 🙂

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

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6 Healthy Eating Tips

By Jill Ciampi

On November 9, 2018

In Chronic Pain, Emotional Health, Lifestyle Blog, Nutritional Health, Physical Health, Stress Management

What does your daily nutrition consist of? Do you follow a healthy eating plan or just eat whatever is in front of you without any planning or thought? Being mindful about planning out your meals is extremely helpful. Did you know that some food and beverages add more stress to your body?

Healing Nutrition

The digestive system needs to be functioning well to absorb nutrients. There are so many ways our nutrition can be compromised. If you are trying to heal and recover from an illness, it is necessary to support your body by adding healthier choices to your diet. In other words, your body cannot heal if you are consuming toxic and inflammatory foods.

Most diseases begin with some type of inflammation so it is crucial, especially for people with chronic conditions, to take a look at their diet and eliminate the likely offenders like sugar and dairy. Therefore a healthy eating plan is a must, especially for those who struggle with chronic illness.

Portion Control

Besides cutting out sugar, one of the biggest changes I had to make was changing my portion sizes. I was eating large meals and too much food in one sitting. It got a little out of control! I am less hungry now that I started eating smaller meals and snacks. Portion control is the key to losing weight and staying on track with healthy eating. It will help to stabilize blood sugar and boost energy levels.

In addition, eating less at meals is also easier on your digestive system which in turn affects how the nervous system works as well. Overall, we need our nervous system to work at its best since it is the communication highway for our bodies. Good news! Portion control doesn’t have to mean deprivation. Here are some simple tips to get you started.

6 Healthy Eating Tips

Focus on eating whole foods including protein, healthy fats, and vegetables.

Eat until you are satiated (that feeling where you are about 80% full). Don’t deprive yourself since this always backfires, causing you to eat more food later in the day. Most processed foods have chemical additives that make it difficult for us to have just one serving size.

Include healthy fats in your diet.

This will help you feel satiated longer (and allow your body to absorb the fat-soluble vitamins your body needs). Ideas include avocado, nuts, seeds, olive oil, coconut oil, grass-fed butter, and ghee. Having a salad? You’ll feel full longer and absorb more nutrients if you add some fresh avocado or dressing that includes healthy fat, like olive oil.

Using smaller plates can be helpful.

When you put food on a large plate you almost automatically want to try to fill it up and then feel like you need to finish it all. By using smaller plates you may find that you eat less but still feel comfortably full.

Don’t skip meals.

This is one of the biggest mistakes people make, and it can sabotage the best efforts. Start your day with breakfast (preferably including some protein which will help you feel full longer) and plan for lunch. It’s also a good idea to bring a healthy snack with you to get you through the afternoon before dinner. Portion control is very difficult when you’re starving!

When snacking, place the snack on a plate rather than eating right out of the bag or container.

This is a huge help so you’re more aware of how much you are eating and you can better manage your portions this way.

Slow down.

By slowing down and enjoying our food more, we end up eating less. Remember to chew each bite more, relax, and enjoy!

A Little More Help

Healthy eating may take a little while to get used to but it’s so worth the time and effort. Feeling a little overwhelmed and don’t know where to start? Check out my other posts about Nutrition- Easy Ways to Clean Up Nutrition & Mindful Eating Tips.

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage Stress, Chronic Pain, and Anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

Easy Ways to Clean Up Your Nutrition

By Jill Ciampi

On November 5, 2018

In Chronic Pain, Emotional Health, Lifestyle Blog, Stress Management

Growing up in an Italian family was wonderful and I am blessed that I was always well fed. I think Italian food is some of the best in the world. The thing is, we celebrate every occasion with food and that has shaped my eating habits and how I view nutrition. I have struggled many years with my eating habits and weight and I admit I am addicted to certain foods. We eat to celebrate or because we are sad or bored or lonely. But do we ever eat just for fuel or to feel healthy and to avoid all those scary diseases?

I am sharing my journey because it is important to know that most people struggle with some kind of food issue. We get programmed very early on in life with our eating habits and that is hard to shake. Do I love food— yes! Do I love eating healthy? Eh- not all the time! But my recent struggle with weight gain totally threw me for a loop.

Some Extra Help with Nutrition

I am a certified Health Educator and Wellness Coach so how could I be so unhealthy and overweight? Lots of reasons why but I won’t get into that now. The good news is that I am taking steps to make it better. What was missing is accountability and support. Having someone else coach me has made a world of difference. Over the last couple of months, I have been feeling a lot better and have more energy so I am able to work out on a regular basis.

Putting menus together is not an easy task if you don’t have experience. The nutrition world is constantly changing and honestly, it changes during different times in life. Since I am approaching those years before menopause, I have different needs than when I was in my twenties and thirties. I can’t just eat what I want anymore and hop on the elliptical to make it up and burn off calories. Ahh, the good old days! But it’s just not the case anymore.

Finding the correct approach to eating for you and your own circumstances are very important if you want to be healthy and fit. It is not easy by any means but there is help out there! Sometimes it just takes trial and error but you have to keep going until you find what works for you. And if you are struggling with a condition or disease right now, it is imperative to enlist help to give your body the nutrients you need. The trick is getting the right balance of macronutrients (protein, fat, and carbohydrates) and it is also necessary to take away certain foods in order to feel better. I feel my best when I don’t eat too much sugar, gluten, and dairy.

How Nutrition Plays A Part

The third aspect of health is Nutritional and simply put we become what we put into our bodies. So you are what you eat! Research clearly shows how important good nutrition is for optimal health and recovery from disease. Diabetes and Heart Disease are among the top killers of men and women and most of the time they are avoidable. Because there are so many diet plans to follow it can be extremely confusing. Do what’s best for you and your body type. I tend to not be able to process carbs as well so right now I am on a higher protein and lower carb meal plan. The weight comes off slowly but I am losing inches thanks to metabolic and strength training.

Most Americans have grown up on processed foods; I know I sure did! If eating healthier seems like a big change for you, take it one step at a time. Pick 1 or 2 changes to make now, and once those are in place, pick 1 or 2 more. This is the best way to make healthy changes a part of your lifestyle, and something you can easily live with, long term. The dietary changes you’re making should not feel restrictive, overwhelming, or hard to live with. Transitioning to a healthier way of eating may seem daunting so here are some tips to keep in mind:

Eat vegetables at most meals. Think salads, side dishes, soups, or even adding veggies to your sandwich or wrap.
When you are having a craving for something sweet, opt for a serving of fruit to satisfy your craving.
When you eat meat, it’s best to choose organic, grass-fed, and hormone-free so you get the maximum nutrients possible without the harmful pesticide residue, antibiotics, hormones, etc.
Most importantly, don’t be too rigid. Making small changes over time will make a huge difference and it makes the changes easier to stick to.

Treat your body with love and it will function at it’s best over time. But also don’t forget to indulge in the special treats every once in a while. Check out my Pinterest page for delicious recipes and lots of tasty treats. It will help you stay sane 🙂

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

Subscribe to my Lifestyle Blog!

How To Improve Your Mindset & Feel Better

By Jill Ciampi

On November 2, 2018

In Anxiety & Depression, Chronic Pain, Emotional Health, Lifestyle Blog, Physical Health, Stress Management

How is your mindset? Are you a positive or negative person? Is the glass half-full or half-empty? It may surprise you to know that I tend to be negative and think the worst at times. Probably due to anxiety or something. Who knows. Could be from childhood or in adulthood just dealing with so many health issues over the years. It does wear you down.

Once I learned that I have some control over my thoughts and managing my reactions and emotions, I can say that I have a better outlook. But it is in no way easy. Takes a village! Surrounding myself with supportive people and following positive role models helps a lot. Plus my biggest positive influence is my personal relationship with Jesus which is my number one go-to for comfort.

The last few months of the year is tough for a lot of people. The holidays and the weather being colder and becoming darker outside can make you feel BLAH. Sometimes we need to take extra measures this time of year to manage stress. You are not alone! I feel it too.

Be Encouraged

I think it’s important to be encouraged consistently especially when you are feeling low or going through a struggle. The emotional aspect of health is all about thoughts and emotions. There is a special part of our brain that takes in all of the information, conscious and unconscious, and communicates it to the rest of our body. This is how the powerful mind/body connection works! There is so much to cover on that one but we will take it piece by piece. Remember, I like to keep it simple!

Let me ask you this… What would your life be like if you could overcome negative thoughts and have a more positive outlook on life? What would be possible?

Help with Gaining a Positive Mindset

I’ve noticed people who experience a lot of stress or suffer from chronic pain or illness often struggle with anxious and negative thoughts. They feel stuck, hopeless, and don’t have a positive outlook on life. I think we all feel like that occasionally. As you know, my passion and purpose in life are to help anyone suffering or in pain. Did you know that I created a DIY self-care product called The Positive Mindset Workbook?

A while back, I was invited to present a workshop to a local Cardiac Support Group and it was a wonderful experience! Using the steps that I outline in this self-care workbook, I was able to coach them in a group setting and share my experiences with them. We had a lot of laughs, shared some great ideas and it was enjoyable for these cardiac disease survivors. I really enjoyed coaching in a group setting and was honored they invited me to join their private support group.

It is good to have a plan to fall back on when things get crazy and out of control. I developed this workbook with fellow sensitive and introverted people in mind. Some of us may not have a stress hardy personality and need some nurturing guidance. I always feel my best when I follow these guidelines for a positive mindset.

However, these days a lot more people are experiencing anxiety and are being bombarded with negative messages all around. That is why some extra assistance is needed!

What is Covered in the Positive Mindset Workbook

Discover 10 Ways to Improve Mindset Instantly
Identify Obstacles that Hold You Back
Uncover Tricks to Stay on Track with a Positive Mindset
Complete Discovery Journal Questions
Train yourself to See the Positive in Stressful Situations

Click here to learn more!

Invest in YOU

Gaining a positive mindset is no easy feat especially when you suffer from a chronic illness. It takes a lot of practice and effort to make it happen. I believe we all have it in us. We just need a helping hand and a little push! Why not try and do at least one thing that makes you forget about the daily grind. Invest in your mental health and know that you deserve to live a life without negativity and pain.

xoxo

Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage Stress, Chronic Pain, and Anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.