Emotional Health Archives - Page 14 of 15

Easy Ways to Clean Up Your Nutrition

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.

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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.

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How to Cope With Your Emotions

By Jill Ciampi

On October 29, 2018

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

How are you feeling today? Happy, sad, excited, depressed, angry?

There are so many emotions we can feel as humans regularly. God gave us these different emotions and they are truly a gift. Speaking as an empath, I know what it is like to feel emotions deeply and how they can affect the body physically. An empath is basically someone who is in tune with their own emotions as well as others. Cool… right. Not so much all the time because we tend to take on the emotions of others… both good and bad. So, add on to how you feel with all the other stuff going on around you. Intense… yes, but there are ways to reel it in before it gets out of control. And believe me, you can control your emotions and keep them in check. It just takes practice and a little bit of self-love.

How Emotions Affect Your Health

You may also feel intense emotions when you are sick or going through a tough time with work, a relationship, or a chronic illness. This is completely normal! Please don’t listen to those people who say just get over it or RELAX. Listen, as an Italian woman from New Jersey, the last thing I ever want to hear when I don’t feel good or when I am emotional is to calm down and relax!! That drives me crazy!! I could go on and on about this topic but let’s move on for now. 😉

Another important aspect of health that contributes to your well being and the likelihood of getting a disease is the Emotional component. This one may be the most critical aspect. Do you ever struggle with a negative mindset? Are you all over the place with your emotions? Is the glass half-full or half-empty? Most of us lean towards one or the other depending on how we grew up and the programming we learn from childhood influences.

Did you know that for every single thought or emotion we have there is a physiological response in our body?

This means that when we are sad or happy our body responds in either a negative or positive way. Imagine how our health could be if we consistently had good thoughts and positive emotions. Oh please, after all, we are human and that is just not realistic!

Tips on How to Control Emotions

To all my fellow half glass empty friends… it is OK to have negative thoughts or emotions occasionally. The trick is to make an effort to not be like that all the time. I know it’s a difficult task for some of us. But it is possible! With practice, anything is possible.

The next time you have a negative thought try this affirmation exercise… replace that negative thought with a positive one. I like to picture a STOP sign to remind myself to turn around the negative thought. And if you need help, research some affirmations online. Check out the Positive Vibes board on my Pinterest page for some ideas.

There will be plenty of times in life when you feel negative or very emotional. Allow yourself to feel these emotions but then sooner or later it’s time to move along. You are the biggest influencer of your mindset, mood, and demeanor. Honor yourself, your feelings, and your desires but then have an action plan of how to combat negative emotions as they arise.

Be KIND to yourself! Take some time to jot down some positive affirmations so you have them handy just in case! I have some of my favorites including some comforting scripture verses that work well for me. I will be sharing a lot more on mindset and tricks to overcome negative thinking. And if you need some extra help… just ASK 🙂

Talking to a family member or friend is helpful to express those negative thoughts and emotions. I found it helpful to seek professional help even as a Coach. It has helped me so much along the way.

If you ever need extra help with managing pain and stress, I am just a phone call away 🙂

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!

Why Physical Activity is Essential

By Jill Ciampi

On October 22, 2018

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

Do you make time in your day to be active? Making time for some physical activity is a necessary part of managing stress even if it is only a few minutes per day. Luckily, I did get to go to the gym for some interval training. I haven’t been able to exercise that much because detoxing from Lyme disease makes me so tired and weak sometimes. But thankfully each day is getting better and better as long as I make time to rest.

Being Active to Reduce Stress

One of the most important factors in managing stress is being active. This doesn’t mean you have to work out for 2 hours per day because really who has time for that! To be honest, intense workouts are really not that good for you. In other words, exercise is still considered stress on your body. As we get older, we need to change our workouts to meet our body’s needs.

Pick one physical activity you enjoy and start slowly.

For example, it could be as simple as going for a walk. Being in nature is extremely relaxing for the nervous system and will boost your mood as well. Let’s just say if I go without working out for too long I am extremely moody. Just ask my family 😉 Let’s face it… I am a crabby Cancer sign and in my 40’s so yes I NEED to move to help improve my mood swings!

Physical Aspect of Health

In my last post, I mentioned the 5 Aspects of Whole Health – Physical, Emotional, Nutritional, Environmental, and Spiritual™© and how I would explore each of them in my blog. My job as a Whole Health Educator™ and Wellness Coach is to provide my clients with a big picture understanding of health and disease and to explain how STRESS affects us.

For most of us, understanding health and disease is a puzzle. There are so many moving parts to figure out the best ways to age gracefully, stay healthy, and avoid or manage a disease. I am here to help and keep it simple for you!

The first of the Five Aspects of Whole Health™ I am going to share with you is the PHYSICAL component. This aspect is made of the physical body which consists of systems, organs, and tissues which are all fully interdependent. The physical body is integrated through the function of our central nervous system which consists of our brain and spinal nerves. OK don’t fall asleep yet!

It is good to have a basic understanding of how our bodies work to know how to keep it going and live life to the fullest. Simply put, the nervous system allows our brain to communicate with the rest of our body. Keep that in mind. It is pretty amazing how it all works!

So be nice to your body and make it a goal to engage in some physical activity daily to stimulate that nervous system. I promise your body will thank you for it 🙂

xo

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!

My Sentimental Journey

By Jill Ciampi

On October 18, 2018

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

Your journey in life will be filled with ups and downs. First, you should know that I am a big believer in EVERYTHING happens for a reason. I am positive that most negative experiences somehow turn out for the best and something good comes out of it. For all of you, half glass full thinkers listen for a minute. Believe me, I honestly am one of you but have learned to see the positive. This is not easy by any means and takes a lot of practice and extra help! I still struggle with this daily. It comes with the territory of having an Anxiety disorder. But there is HOPE!

Years of chronic pain and illness led me to my purpose and passion in life. I am a Jersey girl but have lived in Connecticut for 20 plus years. Leaving New Jersey was hard but I enjoyed going to college in Connecticut. After college, I switched gears and moved to Connecticut which is about 90 minutes from where I grew up. My path wasn’t clear coming out of college but I did know that I wanted to affect people positively.

My Journey

Soon after I graduated from college, I suffered from a low back injury and struggled with back problems for a long time. At one point, I had to take time off from work. The doctors and physical therapists couldn’t really help me and told me I had to live with the pain. This was extremely frustrating and increased my anxiety and depression. Honestly, I think I had some sort of anxiety most of my life but having chronic pain definitely drew it out even more. I was tired of not being able to participate in the activities I loved especially working out. After some time, I was stuck in an emotional eating pattern and started gaining weight.

The Turning Point

Feeling hopeless and discouraged with the traditional medical community, I needed to do something different. So I ended up going to a chiropractor and for orthopedic massage and that was the turning point. It took a while but I began to feel better physically. The emotional toll took a little longer to recover from. During this time, I met a bunch of great people who helped me. I learned that our emotions and thoughts play a huge role in our health and wellness.

I still have occasional pain and suffer from anxiety but it does not rule my life anymore. Besides that, I have Fibromyalgia, digestive issues, chronic fatigue, and also have battled with Lyme disease. It has not been an easy road but sticking to a healthy lifestyle helps a lot. Also, I generally eat a healthy diet and work out regularly. I am a spiritual person and have a daily prayer and gratitude practice and say affirmations which help me combat negative thinking. Above all, I can relate to anyone who has chronic health issues. You are not alone and it will get better!

Getting Back on Track

Once I started to feel better, I decided it was time to give back and find my purpose. I was working in the Human Resources field for a while and it just wasn’t making me happy. So I went back to school at 32 years old and became a Licensed Massage Therapist. After some time, I left my HR job and began to work at a wellness center with chiropractors and physical therapists. This experience gave me excellent training along with the hundreds of hours of continuing education I have taken over the years.

Because I wanted to make an even bigger impact, I went back to school again and became a certified Whole Health Educator™ and Wellness Coach. Listen, it’s not so easy after 40 to be in school but it is possible and I am so happy I did it. It is NEVER too late to go after your dreams!! It’s clear now that all of the negative things that have happened helped guide me to find my purpose in life. Once again… Everything happens for a reason!

My Private Journey

Spending time with family and friends is my favorite activity outside of work. I was single on and off throughout my 20’s and 30’s which had its own challenges. At the age of 40, I met the love of my life, his 2 amazing children, and an adorable german shorthaired pointer. Being a “bonus” mom has helped me realize the more important things in life and also has challenges at times as well. My family still lives in New Jersey and New York and I have a twin brother, 2 older sisters, 3 nieces, and a nephew who I adore. My family is a great support system.

Traveling and exploring new places are my favorite things to do. The beach is my happy place! I love music and am a big country music fan among other genres. I love sports and am a New York Mets and Giants fan even when they are bad! At the top of my bucket list is a trip to Italy and Sicily because I am Italian and enjoy learning about my heritage. I hope to blog about that one day! Photography is one of the hobbies that I hope to learn more about in the future. Part of my journey is my love of learning new things and attempting to become the best version of myself.

My Wellness Practice

I am the owner of a wellness practice called The Heart of Wellness and write a Lifestyle Blog that reflects my experiences and training as it relates to healthy aging, anxiety, chronic pain, and stress management. My coaching practice focuses on 5 Aspects of Whole Health including Physical, Emotional, Nutritional, Environmental and Spiritual.™©

For over 15 years, I have practiced Massage Therapy and I specialize in pain and stress management. My practice is located in a cozy town in southern Connecticut and I am blessed to take care of a group of very special people.

There is a lot more to my journey that I will share along the way. Subscribe below to receive updates and posts directly to your inbox. Until next time, keep your head up and be grateful for the little things.

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.