My Diabetic Coach

Need a quick pick me up? Having simple snacks on hand can help you stay on course. I tried making some 3 ingredient peanut butter cookies tonight. The only change I made was using monk fruit in the raw, instead of regular sugar. A nice little snack with about 2 carbs per cookie (approximate). 1 Cup of Unsweetened Peanut Butter 1 Egg and 3/4 cups of alternative sweetener ( I used monk fruit in the raw) mix it all together, once fully mixed form into balls (teaspoon) then flatten using a fork making a criss-cross pattern. Bake at 350 for approximately 10 minutes, let cool on pan for 2 minutes, then remove and let cool for about 10 minutes. Enjoy!

Listening to a podcast is like sitting in class during a really interesting lesson. Take the time this week to play a few podcasts as you go about your day. They’re great for driving, cooking, walking, or any other time throughout the day!

Does anyone have any favorite podcasts they want to recommend?

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Feeling groggy or anxious? Try a quick burst of exercise to energize your body and mind! Try these exercises:

- Holding a plank for as long as you can

- Doing a dozen jumping jacks

- Doing ten push-ups

- Jumping up and down as many times as you can

- Skipping across the room

These exercises don’t have to be long-winded; they’re just a quick rush to get your body moving!

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Internalize the idea that self-critique will not make you a better person; it will only make you an unhappy person.

When we criticize ourselves, part of us knows that it’s not good for our mental health to engage in negative thought patterns, but the other part of us believes that without that self-critique, we’ll be unmotivated to move forward and get “better.” We fall into the trap of thinking, “If I stop holding myself accountable for the ways I’m not perfect, that’s like admitting that I’ll never be perfect, and I’m permanently inadequate.”

But that’s not true.

When you put down the whip you’ve been beating yourself with, you don’t become more inadequate—you begin to heal!

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Each day this week, take a photograph of something beautiful to you, the more ordinary and mundane, the better!

It could be strangers on the street, a close-up of your cat sleeping, or the way that the sunlight hits the glass of water sitting on your desk.

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Prepare something delicious and nutritious for yourself each day this week. For some, this might mean preparing a whole dinner from scratch. For others, this might mean taking the time to cut up fresh veggies as a snack. At the very least, brew a cup of warm, calming tea before you go to bed.

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Exposing yourself to sunlight in the morning helps to keep your circadian rhythms in sync so that you can fall asleep faster at night.

Challenge yourself to get some more morning sun this week and see how you feel!

This might mean that you drag your desk over by a window, or at least just make sure all your windows are open so that sunlight can come through.

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You don’t need a special occasion to wear your favorite outfit! This week, spend a morning getting yourself put together, not for an event or another person, for YOU.

Bonus points for taking a selfie!

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Meditation isn’t as complicated as people make it out to be. Really, all it is is sitting/standing/walking quietly with yourself and breathing. You can meditate while you walk. You can meditate while you draw. You can also meditate while you sit cross-legged on a pillow.

Make time for a few minutes of meditation this week. Aim for at least two minutes each day.

Does anyone here already practice regular meditation? If so, can you offer any tips?

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Wake up without an alarm clock for one morning this week, and if you sleep in for longer than you intended to, don’t feel guilty; your body needed the rest!

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This week, practice kindness by doing something nice for someone. Mailing a card, checking in via text, or sharing a funny meme are all great options!

If you’re able, you might also get some joy from treating a friend to coffee by sending them $5 to brighten their day or running an errand for a friend who hasn’t had the time to do it themselves.

Small things add up, and taking the time to make someone else’s day better will make you feel better too!

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We tend to carry a lot of stress in our neck and shoulders, but rarely take the time to stretch them! This is especially important if you work at a desk or spend time looking down all day.

This week, make a habit of stretching at least once during your day. Here are some neck stretches to try right now:

-Look up at the ceiling and push your bottom jaw forward to stretch the front of your neck.

-Looking forward, tip your head to the left and gently pull your head toward your shoulder using your left hand. Repeat on the other side.

For more stretches, check out: https://bit.ly/3khUCWC.

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It’s easy to forget to change our sheets as often as we should (once every two weeks), which means that we end up sleeping in sheets that are probably not as great for our skin and overall hygiene as they should be!

This week, change your sheets to show yourself that you’re worth the extra effort!

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Laughter is a great way to boost your mood! What’s your favorite TV show or movie to watch when you need a good laugh?

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Humans are extremely social creatures who need to stay connected. A lack of connection can leave us feeling anxious and depressed. So it makes sense that when we do have a chance to chat with friends, strangers, or anyone in between, we get a little shot of serotonin that boosts our mood.

This week, call someone you haven’t spoken to in a while who would appreciate hearing from you. Maybe this is an elderly family member or a friend who has moved away. If you’re not a phone person, send an email, mail a letter, or reconnect through social media.

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Some of us have developed the habit of making our bed each morning (if you’re one of these people, congratulations), the rest of us might be more inclined to brew our coffee before fluffing our pillows.

This week, if you’re someone who doesn’t regularly make their bed in the morning, try getting into the habit of it. Not only will you feel more comfortable as you crawl into a crisply tucked bedsheet, but you’ll also begin your day with a small “win” that makes you feel a sense of accomplishment.

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We can’t please everyone. That’s just a fact of life. Unfortunately, that’s harder for some people to accept than others.

If you’re someone who always agrees to help even if they don’t have the time and energy to do so, practice saying no. Do it this week. Next time someone asks you to do something and you just really don’t have the energy for it (even if it’s a small thing), say no!

Do you have a fear of saying “no” to someone? What’s the worst that could happen if you were to say no? Share in the comments.

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Singing releases the same feel-good chemicals as s*x by releasing endorphins and stimulating the release of oxytocin. Whether you’re in the shower, in your car, at your desk, or walking around your house, put on some tunes and sing along!

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Naps are NOT just for children—adults need them, too! Stress sends our bodies into overdrive, and in order to recover from that output of energy, we need to sleep! If you’re having trouble focusing, are struggling to stay awake, feel a headache coming on, or you’re just really tired, TAKE A NAP!

And don’t beat yourself up about it!

This week, schedule a time to take just a 20-minute nap. If it goes longer than that, that’s okay too.

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If you’re feeling stressed or overwhelmed, your brain is probably cycling through the same pattern of negative thoughts that are causing you to feel so stressed out. Throw a wrench in that cycle by writing down whatever’s going through your mind so that the thoughts can finally be unraveled and brought to your full attention.

You don’t need to dedicate a whole journal to this. You can just scribble something on scrap paper. You can even throw it out afterward. There are no rules for journaling!

While this exercise might not FIX your issues and worries, it should undoubtedly help organize your thoughts and help you wrap your mind around them in a more helpful way.

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Disorganization makes us feel stressed. Even if you wouldn’t categorize yourself as a “clean freak,” it’s highly likely that you still enjoy being in a space that’s organized and uncluttered.

Take some time this week to organize a small part of your house. Maybe you’ll walk around your home and pick up water glasses and coffee mugs and wash them. Perhaps you’ll fold or hang up clothes that are laid on chairs, dressers, and the floor. While you’re at it, wipe down your kitchen counter and maybe do a few dishes.

These small things will add up, and you’ll start feeling better about yourself and your surroundings.

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Whether it’s sugar, ci******es, or something in between, using breathing exercises has proved to be an effective way to curb cravings successfully.

Check out this study to learn more: https://bit.ly/3hxefsS

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If you’re finding that you’re unintentionally snapping at people and seeing the world around you through a cloud of darkness, take a few minutes to focus on your breath!

Not only will this help lower your blood pressure, but you’ll help your body balance out all the stress hormones it’s been sending out to contend with the “threats” you’ve been facing all day.

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Multiple studies have found that participants scored higher on tests that measure fine motor speed, focused attention, and visuomotor coordination after ten minutes of deep breathing techniques.

Next time you need to focus your attention on something, start with some breathwork!

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Most of us have social media feeds filled with images that make us feel “less than.” If you’re spending time out of your day scrolling through airbrushed celebrities, “fitspo” images that are unrealistic for the average person, or fancy vacations and getaways posted by travel bloggers, consider taking a step back and editing down your friend list.

Next time you scroll, take a moment to check in with how each image makes you feel. If it’s something negative, mute that person from your timeline, or unfollow them altogether. Instead, fill your feed with positive content that makes you feel calm, balanced, informed, and accepted.

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This recently popularized form of breathwork was created by Wim Hof, also known as “The Ice Man.” Hof attributes his superhuman abilities to immerse himself in ice water for minutes at a time to his conscious breathing methods.

Have you heard of Wim Hof?

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Holotropic breathwork was developed by psychiatrist Stanislav Grof, MD, Ph.D., and his wife Christina Grof in the late 1960s.

At the time, their research centered around experimenting with L*D, and when the substance became illegal, they developed holotropic breathwork as an alternative method to access deeper states of consciousness.

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Whether it’s a few minutes with the neighborhood cat as you pick up your mail, a game of catch with your dog, or a snuggle with your pet hamster, spending time with animals is proven to make us feel calmer and less anxious.

Seek out some extra opportunities to be around an animal this week. If you don’t have one at home, ask to visit with a friend’s pet!

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If you decide to practice breathwork at home, lay down in a restful position, and focus on slowing your breathing. You’ll probably find that you're used to breathing at a faster rate than you realize!

Give yourself time to grow accustomed to your new rhythms of breath by staying put for about 20 minutes, or as long as you want.

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Deep belly breathing can improve intestinal activity and stimulate blood flow through the digestive tract. Next time you’re feeling indigestion, take a few moments to focus on your breathing!

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When was the last time you read a book? Sure, internet articles and Facebook posts are technically reading, but they don’t help you dive deep into content, give your eyes a break from the screen, and opt for that good old-fashioned feeling of flipping through paper pages.

This week, take some time to sit down and read from a book, magazine, or something else that isn’t a computer screen!

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Did you know that 50% of your body’s toxins are meant to be expelled through the breath?

This means that we’re actively helping our body remove toxins more effectively when we practice deep, rhythmic breathing.

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Help your body jumpstart the healing process by practicing breathwork! Not only does breathwork help you connect your body and mind by bringing attention to one single entity (your breath), but it also helps your body release endorphins, which reduces sensitivity to pain and boosts pleasure.

On top of that, breathwork reduces cortisol, which reduces stress, which reduces the feeling of pain.

If you’re living with chronic pain, message me, and let’s join forces to find a breathwork practice that can help.

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Did you know that we hold our mental stress in physical parts of our body?

It’s true! Stiff shoulders, aching jaws, and tight hips are ways that our body holds tension and trauma.

While talk therapy mindfulness practices can help us identify those traumas, it’s not always able to dislodge them from the body.

Enter, breathwork!

If you’re interested in learning more about how breathwork can unblock and unravel physical tension in the body, let’s chat!

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We spend more time on our phones, in front of our computers, and staring at the television than we realize. All that stimulation is making us anxious, distracted, and taking away from our overall well-being.

If you still don’t think you spend THAT much time on your phone, try turning on your weekly screen time reports on your phone, or go through your settings to see how much time you average on an app. You’ll probably be surprised!

Try to set limits for yourself. You can do this with the help of your smartphone, certain apps on your computer, or just with sheer willpower. Start slow (cold turkey might be hard), and keep your phone in another room while you cook, do household chores, read a book, go for a walk, or do something else that doesn’t require a screen.

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We have more stimulants and distractions to keep us up at night than ever before, which has resulted in a chronic lack of sleep for millions of people.

If you’re someone who struggles with getting a good night’s rest, breathwork is a great tool to calm your nervous system and help you fall asleep faster and sleep more deeply.

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Are you quick to get stuck in your head about feeling unworthy or not “good” enough?

You’re certainly not alone. Something that might help is the practice of breathwork!

By taking the time to focus on your breath and tune into your inner self, you’re allowing yourself to exist in a healing space, which is the beginning process of self-love.

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Sunlight and darkness trigger the release of specific hormones in your brain. Exposure to sunlight is thought to increase your brain’s release of serotonin, a mood-boosting hormone that can help you feel calm and focused.

Try to spend a few minutes each day sitting in or near the sunlight. This might mean re-situating your desk to be next to a window or taking your coffee break outdoors.

Do you think you’re getting enough exposure to sunlight?

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Breathwork helps our body create more energy, which can help you boost your workout!

Before you set out on your next run, hit your dumbbells, or hop on your yoga mat, take a few minutes to focus on your breath.

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