Janelle4health

As you kick off this new month, week, and day, remember this: You have the power to change your life’s path, starting with your thoughts. So, take charge and make today, this week, and this month amazing!!

Questions are powerful catalysts for awakening awareness, creating solutions, and fostering growth. I challenge you to think through and honestly respond to this question. Take the time, create the space to help move you forward towards achieving your goals, dreams, and purpose in life.

To my hubby S Happy Fathers Day!! Your love for your babies is beyond words beautiful to witness! And now as Madi’s Grandpa “Pops”. 🥰

For anyone who needs this reminder:

🌟 You are an expert in your field, even if you’re always learning 🌟 You do have something valuable to offer, even if you don’t have all the answers. 🌟 Your education and training and experience are enough to bring value to any one you work with. Don’t let doubt hold you back pursuing your purpose, passions, and dreams. You’ve got this! 💪

For anyone who needs this reminder:

🌟 You are an expert in your field, even if you’re always learning 🌟 You do have something valuable to offer, even if you don’t have all the answers. 🌟 Your education and training and experience are enough to bring value to any one you work with. Don’t let doubt hold you back pursuing your purpose, passions, and dreams. You've got this! 💪

This morning, while reading my morning devotional, I came across the story of the prodigal son. There was a moment when the son, broke, starving, and fighting for his life, “came to his senses.” It was a stark reminder that the pain of staying in the same old crap 💩 , was greater than the pain of change.

What followed was action - he humbled himself, prepared to admit his mistakes, and thought about how he would apologize to his father and all those he had hurt.

Stepping onto his father’s property was likely a moment filled with fear and a whole lot of nerves! The end of the story is the best part, but I’ll leave it to you to read it yourself (Luke 15:11).

Similarly, in our lives, it often takes reaching a breaking point or facing challenges to truly see the need for change. Embracing this realization and being willing to change is the first step towards transformation.

Transformational question: What area in my life do I need to come to my senses and recognize the necessity of change? Is staying the same greater than the pain of change?

Praying that, no matter what step you are at in the process of transformation, you feel encouraged to keep going, knowing that the journey will be worth it! I am rooting for you!

This morning, while reading my morning devotional, I came across the story of the prodigal son. There was a moment when the son, broke, starving, and fighting for his life, "came to his senses." It was a stark reminder that the pain of staying in the same old crap 💩 , was greater than the pain of change.

What followed was action - he humbled himself, prepared to admit his mistakes, and thought about how he would apologize to his father and all those he had hurt.

Stepping onto his father’s property was likely a moment filled with fear and a whole lot of nerves! The end of the story is the best part, but I'll leave it to you to read it yourself (Luke 15:11).

Similarly, in our lives, it often takes reaching a breaking point or facing challenges to truly see the need for change. Embracing this realization and being willing to change is the first step towards transformation.

Transformational question: What area in my life do I need to come to my senses and recognize the necessity of change? Is staying the same greater than the pain of change?

Praying that, no matter what step you are at in the process of transformation, you feel encouraged to keep going, knowing that the journey will be worth it! I am rooting for you!

As Mental Health Awareness Month wraps up, it’s important to remember that awareness about mental health should continue beyond this month.

Today’s tip for boosting mental health is to establish your personalized self-care routine: Create a routine that supports your mind, body, and spirit. Include activities that bring you joy and supports your health, help you relax, and recharge you. Keep in mind that self-care is a crucial way to take care of your mental health.

To help you jumpstart your own self-care journey, click the link in my bio for access to a self-care journal template and a 30-day self-care challenge.

If you would like your own copy of these resources for your use, feel free to send me a direct message with your email address, and I will promptly send them to you.

Let’s continue to prioritize our mental health beyond this month and make self-care a fundamental part of our daily lives.

As Mental Health Awareness Month wraps up, it's important to remember that awareness about mental health should continue beyond this month.

Today's tip for boosting mental health is to establish your personalized self-care routine: Create a routine that supports your mind, body, and spirit. Include activities that bring you joy and supports your health, help you relax, and recharge you. Keep in mind that self-care is a crucial way to take care of your mental health.

To assist you in kick-starting your own self-care routine, the below links will provide you with examples of a self-care journal as well as a 30 day self-care challenge.

If you want to download these for your personal use DM me your email and I will send it to you directly. 😊

Did you know that taking a short walk for just 15 minutes after a meal can significantly impact your blood sugar levels and help control diabetes?

A study published in the journal Diabetes Care found that walking for 15 minutes after each meal was more effective at lowering blood sugar levels than a single 45-minute walk taken at any other time during the day. This postprandial walking helped reduce the post-meal glucose spike, improving overall glycemic control.

So if your A1C levels are elevated ask yourself how you can make walking after meals a habit.

Tip #4 For Improving Your Mental Health: Foster Strong Social Connections

🧐 Research has shown time and time again that maintaining healthy relationships with friends, family, and the community can have a profound impact on our mental health. From reducing feelings of loneliness and isolation to providing a support system during tough times, the benefits of fostering strong social connections are truly invaluable.

🤔 So, how can we nurture these relationships and reap the mental health rewards? It starts with making time for the people who matter most in our lives. Whether it’s scheduling regular catch-ups with friends, joining a club or community group, or simply reaching out to a loved one for a chat, every effort counts.

🩶 In a world that often glorifies individual achievement and self-sufficiency, let’s not forget the power of human connection in promoting mental health. So, reach out, connect, and cherish the bonds that enrich your life. Your mind and heart will thank you for it.

Tip #4 For Improving Your Mental Health: Foster Strong Social Connections

🧐 Research has shown time and time again that maintaining healthy relationships with friends, family, and the community can have a profound impact on our mental health. From reducing feelings of loneliness and isolation to providing a support system during tough times, the benefits of fostering strong social connections are truly invaluable.

🤔 So, how can we nurture these relationships and reap the mental health rewards? It starts with making time for the people who matter most in our lives. Whether it's scheduling regular catch-ups with friends, joining a club or community group, or simply reaching out to a loved one for a chat, every effort counts.

🩶 In a world that often glorifies individual achievement and self-sufficiency, let's not forget the power of human connection in promoting mental health. So, reach out, connect, and cherish the bonds that enrich your life. Your mind and heart will thank you for it.

Tip #4 Cultivate a Positive Mindset with Gratitude Journaling

Gratitude journaling is a simple yet transformative practice that involves reflecting on the blessings in our lives, and expressing gratitude for them.

When we train ourselves to see the silver linings in every situation, we start to notice the abundance of positivity that exists all around us. Whether it’s a beautiful sunrise, a kind gesture from a stranger, or a supportive friend, there are countless reasons to be grateful each day. By capturing these moments in a gratitude journal, we not only enhance our mood and boost our mental resilience but also create a lasting record of joy and appreciation.

So, why not start your own gratitude journal today? Take a few moments each day to reflect on the blessings in your life, jot them down in your journal, and watch as your mindset gradually transforms. By cultivating a practice of gratitude, you can invite more positivity, abundance, and joy into your life, one entry at a time.

Tip #4 Cultivate a Positive Mindset with Gratitude Journaling

Gratitude journaling is a simple yet transformative practice that involves reflecting on the blessings in our lives, and expressing gratitude for them.

When we train ourselves to see the silver linings in every situation, we start to notice the abundance of positivity that exists all around us. Whether it's a beautiful sunrise, a kind gesture from a stranger, or a supportive friend, there are countless reasons to be grateful each day. By capturing these moments in a gratitude journal, we not only enhance our mood and boost our mental resilience but also create a lasting record of joy and appreciation.

So, why not start your own gratitude journal today? Take a few moments each day to reflect on the blessings in your life, jot them down in your journal, and watch as your mindset gradually transforms. By cultivating a practice of gratitude, you can invite more positivity, abundance, and joy into your life, one entry at a time.

Tip #2 for enhancing and improving Mental Health… take a Digital Detox.

Have you ever reached for your phone with a specific purpose in mind, only to find yourself lost in the endless scrolling hours slipping away unnoticed?

It’s a situation many of us have been in—getting sucked into the digital world and losing touch with what’s happening around us.

Your mobile phone can be an incredible blessing and a curse. It’s up to you to decide how it’s used. In most cases, it’s used to distract and even destroy.

But when we recognize this is happening and choose to step back from our screens, it can do wonders for our mental well-being.

Give yourself a break from the constant stream of notifications and distractions, and make room for mindfulness, and self-reflection. Disconnecting allows us to prioritize moments of mindfulness, and authentic connection, we strengthen our resilience against the stresses of daily life. We learn to savor the present moment, and to nurture a positive relationship with ourselves and others.

Here are some practical ways to do a digital detox and reduce your screen time:

1. Set boundaries:
Establish specific times during the day when you will not use any electronic devices, such as during meals, an hour before bedtime, or first thing in the morning.

2. Designate tech-free zones:
Create areas in your home where electronic devices are not allowed, like the dining room or bedroom, to promote offline activities and relaxation.

3. Turn off notifications:
Disable non-essential notifications on your phone and other devices to reduce distractions and interruptions throughout the day.

4. Schedule tech-free activities:
Plan offline activities that you enjoy, such as reading a book, going for a walk, practicing a hobby, or spending time with family and friends.

As May, Mental Health Awareness Month, enters its final five days, I’d like to offer you five practical tips to improve your mental health.

Tip #1:Practice Self-Compassion: Be Kind to Your Mind. 🫶🏼

Why do we find it easy to be kind to our friends and loved ones, but struggle to show ourselves the same love?

If you frequently speak negatively about yourself or have difficulty accepting compliments, you may be caught in a subconscious state of self sabotage.

Today’s exercise involves speaking kindly to yourself each time you see your reflection and responding positively when someone compliments you. Instead of dismissing compliments practice responding with , “Thank you so much, I really appreciate your kind words.”

Embrace self-compassion as a valuable tool for nurturing your mental well-being. Treat yourself with kindness, understanding, and forgiveness. Remember, you deserve love and compassion, especially from yourself.

A reminder today for anyone who needs this…

The world needs what you have. 
You’re a gift. 
Unique. 
Life is better because of you.

Choose joy today and witness your happiness increase!
Let’s Go!!

Love & Prayers - Janelle Trujillo

📸 credit .production

Happy Mother’s Day to all you amazing moms out there! I want to send a special shout out to my mom, who I know is feeling so much love today in heaven. To all of you celebrating today with a little bit of your heart missing, remember just how truly blessed we are to have loved and been loved enough to feel this pain.

To all the mothers, grandmothers, aunts, and mother figures who have shaped our lives with their love, wisdom, and strength, thank you for everything you do. Your unconditional love and sacrifices do not go unnoticed. Today, we celebrate you and all the incredible women who have made a difference in our lives.

May your day be filled with joy, love, and cherished memories. Happy Mother’s Day! 💐💖

Happy Monday Mindset!

Let’s kick off a new week by recognizing and shifting our limiting beliefs and fears. Today we are capturing and shifting a mindset that I am personally working on and that is the fear of rejection.

This fear can hold us back from pursuing our dreams, It can be paralyzing, causing us to retreat into our comfort zones and miss out on incredible opportunities.

But what if we could shift our mindset from fear of rejection to embracing vulnerability as a path to personal growth? What if we saw rejection not as a sign of our inadequacy, but as a stepping stone on the journey to becoming our best selves?

Let’s explore some specific examples to illustrate this transformation:

😬Fear: “I avoid sharing my creative work online because I fear negative feedback and rejection.”
🙂Shift: “I am proud of my creative talents and the stories I have to share. I trust in the value of my work and the connections it can foster with others.”

😳Fear: “ I hold back from joining social activities because I feel insecure about making new friends and being accepted.”
😌Shift: “I recognize the importance of human connection and the value I can bring to new friendships. I am open to new experiences and confident in my ability to connect with others authentically.”

🫣Fear: “I’m hesitant to start a new exercise routine because I fear I won’t be able to stick with it.”
😊Shift: “I recognize that consistency takes time to build, and each small step towards my health goals is a success. I trust in my ability to prioritize my well-being and make sustainable changes for a healthier lifestyle.”

Take these specific examples to heart and challenge yourself to make the shift towards a mindset of empowerment and growth. Believe in your worth, trust in your abilities, and step boldly into the future you envision for yourself. Embrace confidence, and watch as your journey unfolds with newfound courage and resilience.

You got this!!!

Good morning! ☀️

I apologize for missing yesterday’s post, as I had committed to bringing you a Monday Mindset shift each week this month. Unfortunately, I was feeling under the weather, but praise God, I’m much better today.

Let’s dive into this week’s Mindset Shift: from problem-focused to solution-focused. Here are practical examples to make this shift:

😕Problem: Family doesn’t eat healthy.
😀Solution: Start with healthy meals for yourself and gradually introduce nutritious options to your family.

🫤Problem: Dealing with a difficult person.
😃Solution: Focus on your response and use effective communication and boundaries to handle the situation.

🫣Problem: Feeling negative due to news and social media.
😌Solution: Limit exposure to negativity by curating a positive social media feed and engaging in activities that promote positivity, like gratitude practice and hobbies.

Practical awareness tip: If you catch yourself complaining or making excuses, you might be stuck in a problem-focused mindset.

As for me, this week I’ll focus on improving my time management skills to boost productivity. What about you? What solutions will you focus on finding for yourself this week?

The stories we tell ourselves…

Hey there! Have you ever noticed how we sometimes make up stories in our heads? It’s like our minds are little storytellers, always cooking up scenarios, good and bad. But here’s the thing – these made-up stories can actually cause us a lot of stress and worry.

When we start imagining things that haven’t happened yet or might never happen, it’s like our brains can’t tell the difference between reality and fiction. So, we end up feeling all the emotions that come with those made-up stories, like fear, anxiety, and even sadness.

The problem is, all this worrying takes up a ton of our energy and time. Instead of focusing on the things we can control or enjoy in the present moment, we get sucked into these imaginary worlds we’ve created in our heads. It’s like watching a movie that never ends, and it’s not always a fun one.

These made-up stories can mess with our heads, too. They can make us see things in a way that’s not really true, making us doubt ourselves or feel more anxious about things that haven’t even happened. It’s like we’re living in a bubble of our own worries and fears, instead of facing reality with a clear mind.

To break free from this cycle, we need to start paying more attention to our thoughts and feelings. When we catch ourselves getting lost in these made-up stories, we can try to bring ourselves back to the present moment. Simple practices like taking deep breaths, going for a walk, or talking to someone we trust can help us get out of our heads and into the real world.

So, next time you find yourself lost in a story you’ve made up in your head, remember that it’s just that – a story. Take a step back, breathe, and focus on what’s real and happening right now. By letting go of these imaginary tales, we can free ourselves from unnecessary stress and find more peace in our lives.

If these words resonate with you and you’re ready to let go of those fictional tales and embrace a more peaceful and mindful way of living, reach out for support or simply give a thumbs up.
🌟🌿

Starting your week with awareness around the mindset shifts that needs to take place to make this week a success!

Today’s Monday Mindset Shift is focused on shifting from a victim mentality to a mindset of empowerment. Embracing this change means moving from a place of helplessness to one of strength and resilience.

Here are examples how you can make this shift:

😟 Victim Mentality: “Things never go my way. Life is so unfair, and I can’t catch a break.”
😁 Empowerment Mentality: “I acknowledge my challenges and take proactive steps to overcome them. I control my responses and choices.”

😟 Victim Mentality: “I blame others for my mistakes and failures. It’s never my fault.”
😁 Empowerment Mentality: “I take ownership of my actions and decisions. I learn from setbacks and use them as opportunities for growth.”

😟 Victim Mentality: “I feel stuck and powerless to change my circumstances. The world is against me.”
😁 Empowerment Mentality: “I believe in my ability to create positive change. I seek solutions and take bold steps towards my goals.”

By shifting our perspective and taking responsibility for our thoughts, actions, and outcomes, we unlock our potential to lead more fulfilling and purposeful lives. Let’s embrace empowerment and cultivate a mindset that paves the way for success and happiness. 💪

Let’s Do This!!

Monday Mindset Shift

Starting your week with intentional mindset for positive growth 🪴

Todays shift is moving from a mindset of scarcity (believing there is never enough) to an abundance mindset (believing there is plenty for everyone) can lead to a more positive outlook, increased gratitude, and a willingness to take risks.

If any of these statements resonate with you it may be time for a shift:

“I never have enough money to save or invest. “

“Eating healthy is too expensive and time-consuming. “

“I constantly compare myself to others and feel inadequate. There’s a limited supply of success, happiness, and fulfillment, and I may never measure up.”

“I don’t have the skills or education to pursue my dreams. There’s so much I don’t know, and I’ll never catch up. Opportunities for learning and growth are limited for me.”

Here are some intentional shift you can make today:

“I am grateful for the money I have now and trust that more opportunities will come my way. I can budget wisely and find ways to increase my income.”

“I believe that my health is a priority, and I can make smart choices to eat well on a budget. I can plan meals, buy in-season produce, and explore affordable, nutritious options. Good health is achievable through mindful choices and smart shopping.”

“I recognize my unique strengths, talents, and value as an individual. I understand that success and fulfillment are not limited resources and that there is enough for everyone to thrive.”

“I believe in my ability to learn and develop new skills. There are abundant resources available for me to acquire knowledge and grow. I can take small steps each day to move closer to my goals.”

The first step to change this mindset is to notice when it is present and actively shift.

May your week ahead be filled with growth and abundance.

🫶🏼🫶🏼🫶🏼 Always a work in progress! 🪴

Today, six years ago, Mom took her last breath here on earth and her first breath in heaven. There has not been a day that I haven’t thought of her.

There are so many moments when I think to myself, “I wish Mom were here,” or “Mom would have loved this.” But then I quickly realize that she is home, and nothing here on earth could compare to what she has in heaven. I rejoice in the fact that we will meet again and am grateful that she shared the love of Jesus Christ with me. In Mom’s last letter to us, she wrote, “Read your Bible every day, and obey it.” This was the greatest thing she could have ever asked us to do. I now have the strongest relationship with Christ that I have ever had before, and it continues to grow.

So instead of today being the anniversary of my Mom’s last day here with us, I will remember it as the first day my Mom was able to be held in the arms of our Lord and Savior Jesus Christ.

I love you momma. Till we meet again…

Something I’m personally working on…