Category Archives: Women’s Health

30 Affirmations for Health & Wellness

30 Affirmations for health and wellbeing

“The food you eat is as important as the thoughts you think” – Louise Hay

What are the thoughts going through your head?

If you constantly tell yourself, “I’m fat. I hate my thighs. I can’t stand cooking dinner”… you’re never going to feel good about yourself or what you’re doing.

Enter Affirmations.

Affirmations are sentences aimed to affect the conscious and the subconscious mind. [1]

What do they do?

  • They motivate.
  • They keep the mind focused on the goal.
  • They influence the subconscious mind and activate its powers.
  • They change the way you think and behave
  • Positive statements make you feel positive, energetic and active, and therefore, put you in a better position to transform your inner and external worlds.

That being said, it’s not about thinking fake thoughts just to be positive.

Rather, affirmations need to be believable in order for them to work. There is no point in thinking about affirmations that you can’t truly grasp or conceive of.

So if it’s hard for you to believe that, “I feel strong and healthy in my body” you can reframe it to, “I am frustrated by my eating habits, but I am learning to treat my body with respect. I am learning to do better”.

They need to be honest phrases that capture where you’re at, what you’re learning to change and what you want to become.

The Following affirmations are a mix of some of my own + taken from the book Loving Yourself to Great Health: Thoughts & Food- The Ultimate Diet by Louise Hay, Khadro & Dane. A must read for anyone wanting to see true change in their health and wellness.

Loving Yourself to Great Health

Preparing Meals

  • Planning healthy meals is a joy.
  • Hello, kitchen, you are my nourishment center. I appreciate you!
  • I have everything I need to help me prepare delicious, nutritious meals.
  • I am so grateful to be choosing food that supports my best health.
  • I can easily make a nutritious, delicious meal.
  • I love spending time in the kitchen!
  • I am worth the time and money I invest in my health.
  • I am so fortunate that I can choose healthy foods for my family.
  • My family loves to eat healthy food.
  • The kids love to try new foods.
  • I am learning new things that heal my body one step at a time.
  • I am willing to take this time to nurture myself.

Eating Meals

  • I am so grateful for this wonderful food
  • I am well nourished in preparation for the day ahead of me
  • My body heals and strengthens with every bite I take.
  • My family gathers together with great joy and love.
  • I bless this food and my body with love.
  • I listen for when I am satisfied and full.
  • This food is healing me.
  • My taste buds are changing every day- I no longer crave foods that don’t nourish me.
  • I am willing to slow down and take this time to nourish myself (21)

General Health

  • I radiate confidence, beauty & grace
  • Every cell in my body vibrates good health
  • I love & respect my body
  • I choose health & wellness over restrictive diets & unpleasant workouts
  • I feel great when I take care of myself
  • I openly give and receive love
  • Every day I am become stronger and healthier
  • All that I need is within me
  • Every day is a new day filled with joy & health

Take Action Now

Grab 5 post it notes and write down 5 of these affirmations that resonate with you (or come up with your own).

Place them in random places around your house (on mirrors, in your sock drawer,  your wallet, your utensil drawer, etc…) and get in the habit of saying them to yourself on a daily basis (either out loud or in your head).

Post It Notes For Affirmatinos

Photo from: http://www.jisc.ac.uk/sites/default/files/post-it-notes.jpg

[1] From: http://www.successconsciousness.com/affirmations.htm

How Your Body is Linked To Cycles (beyond the menstrual one!)

Today I want to talk about how our bodies are linked to cycles.

Video Transcript

A cycle is a basic unit of life that goes through several phases, such as birth, growth, transformation, decline and death, followed once again by birth.

This process of expansion & contraction, activity & rest can be seen in every life form on the planet- the seasons, the phases of the moon and our menstrual cycle.

Our bodies truly are always in a constant rhythmic change.

And a lot of this can also be seen when it comes to our food pattern.

You may notice that sometimes you’re eating super healthy, but then all of a sudden, one day you wake up and you’re like “Ugh, the last thing I want to eat is that leftover stir fry in the fridge. I just want to pig out on a bag of chips”.

So when that happens, I want you to know that’s not a lack of willpower.

It is part of the cyclical nature that it is to be a person!

You will have you up days and your down days and the trick is to know how to deal with the down days.

Here’s the link to Food Rhythm Program: https://kristabutler.com/

Interested in knowing more?

Find out the #1 food to eat on the full moon. Click below:

Are you a Mindful Eater?

Let’s talk about where you’re putting your attention when you’re eating your food…

Video Transcript

When I was in college I took a Psychology course and one of the exercises we did has stuck with me for so long.

Every person in the class was given an apple.

It was a pretty small class, about 10 of us. We were each given an apple and told to examine it- to truly look at it for 10-12 minutes. We were instructed to really get to know our apple.

The next step was to go and put your apple in the middle of the room.

The instructor then proceeded to mix them all up.

Then we were told to go and find our original apple.

This may seem like a little bit of a wonky exercise, but you wouldn’t believe how incredible it was that every single person who truly took the time to look at their apple, was able to go pick out their specific one.

An apple isn’t just an apple

To the average person, an apple is an apple. They look the same, taste the same and they’re all identical.

But when you really take the time to look at it, you can see it’s own unique properties and really appreciate it for everything that it is.

So the idea isn’t to sit there and stare at your apple or food before you eat it, but the idea is to just get you thinking about where you’re putting your attention when you’re eating.

What do you do when you eat?

When you eat are you scrolling through your phone, looking at your computer, watching TV- that’s not being attentive to what you’re putting in your body.

When you actually put awareness into your food, it gives you that much more ability to digest it, absorb it, receive it and let it do it’s healthful work in your body.

Start paying attention to what you’re eating

Observe the colours, the taste, the smells the look and truly appreciate it, embrace it and enjoy it for everything that it is!

And if you’re ready to connect your mind-body to what you eat to a whole new level, join us in the Food Rhythm Program, starting June 16, 2015 (and learn how to use the Moon cycle to make your life easier when it comes to food!)…

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3 Gifts The Busy Woman Can Give Herself

3-Things-The-Busy-Woman-Can-Give-Herself

Swapskis-LogocolorThis is a guest post I did for Swapskis.  Click here to read the full article.

More often than not, as women, we are the ones taking care of everyone around us, and as a result put our own personal health and wellness on the back-burner.

But let me give it to you straight- you need to take care of yourself so that you are able to give to the rest of the people in your life.

Click here to continue reading

Weight Gain During Pregnancy

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If the average weight of a newborn baby is ~8lbs, why does our number on the scale go up so much more than that?

PLEASE NOTE: These are just guidelines!

If you are gaining more weight but are feeling great, DON’T WORRY ABOUT IT.

You should not be obsessing over your weight during pregnancy- your priority is to nourish your body so that you are giving your little baby & yourself what you need. Period.

Baby                                             8 pounds
Placenta                                       2-3 pounds
Amniotic fluid                             2-3 pounds
Breast Tissue                              2-3 pounds
Increased blood supply            4 pounds
Extra fat stores                          5-9 pounds
Uterus increase                         2-5 pounds

Total                         25-35 pounds

I will repeat it again:

You should not be obsessing over your weight during pregnancy- your priority is to nourish your body so that you are giving your little baby & yourself what you need.

Makes sense, right?

 “As a general rule, you should gain 5 pounds during your first three months of pregnancy and one pound per week during the remainder.”

Source: The Nourishing Traditions Book of Baby & Child Care by Sally Fallon Morell & Dr. Thomas S. Cowan

If you want to learn more about what’s going in your body during pregnancy, and the right foods to eat to support you consider working 1 on 1 with me, click here to learn more!