Tag: health and wellness

5 Key Nutrition Tips For Women

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Maintaining a healthy diet is essential for both men and women, but women have unique nutritional needs that vary throughout their lifespan. Good nutrition is key for optimal health, and can help prevent chronic diseases, boost energy levels, and support mental wellbeing. In this blog post, we’ll explore some key nutrition tips specifically for women.

  1. Get Enough Iron

Iron is an essential mineral that plays a crucial role in the body, helping to carry oxygen to cells and tissues. Women need more iron than men due to menstruation, pregnancy, and breastfeeding. Low iron levels can lead to fatigue, weakness, and anemia. Iron-rich foods include red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.

  1. Eat Calcium-Rich Foods

Calcium is crucial for building strong bones and teeth, and women are at higher risk of osteoporosis than men. Dairy products like milk, cheese, and yogurt are excellent sources of calcium, but if you’re lactose intolerant or don’t consume dairy, you can get calcium from other sources like dark leafy greens, tofu, and fortified plant-based milk.

  1. Choose Healthy Fats

Fat is an essential nutrient that provides energy and helps the body absorb certain vitamins. However, not all fats are created equal. Saturated and trans fats can increase the risk of heart disease, while unsaturated fats like omega-3 fatty acids can help reduce inflammation and lower the risk of chronic diseases. Good sources of healthy fats include fatty fish like salmon, nuts, seeds, avocados, and olive oil.

  1. Focus on Whole Foods

Processed foods are often high in added sugars, salt, and unhealthy fats, and can contribute to weight gain and chronic diseases like diabetes and heart disease. On the other hand, whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats provide essential nutrients and are beneficial for overall health.

  1. Stay Hydrated

Drinking enough water is crucial for maintaining good health. Women need about 2.7 liters of fluid per day, and more during pregnancy and breastfeeding. Dehydration can lead to fatigue, headaches, and impaired cognitive function. If you don’t enjoy plain water, try adding lemon, cucumber, or fruit slices for flavor.

Good nutrition is essential for women’s health and wellbeing. By including a variety of nutrient-dense foods in your diet, you can support your body’s unique nutritional needs and reduce the risk of chronic diseases. Remember to eat plenty of iron-rich foods, choose healthy fats, focus on whole foods, and stay hydrated to promote optimal health at every stage of life.

MORE LIKE THIS: The Two Tips To Achieve Self Love, The Benefits of Gratitude Journaling And History of Gratitude, EMPOWER NOT TOWER: The Tortoise Doesn’t Care About the Hare… Be Like The Tortoise, Women and Mental Health: Breaking the Stigma and Seeking Support

Women and Mental Health: Breaking the Stigma and Seeking Support

Published on by The April Diaries1 Comment

Mental health is an integral part of our overall well-being, and it’s something that affects all of us, regardless of gender. However, women often face unique challenges when it comes to mental health, and it’s important to address these issues to ensure that women receive the support they need to thrive.

One of the biggest challenges facing women in regards to mental health is the stigma surrounding mental illness. Unfortunately, mental health is still a taboo topic in many societies, and many people feel ashamed or embarrassed to talk about their struggles with mental health. This stigma can be particularly damaging for women, who may feel like they are supposed to be strong and resilient in the face of challenges.

Another challenge facing women is the fact that they are more likely than men to experience certain mental health conditions, such as depression and anxiety. According to the World Health Organization, women are nearly twice as likely as men to experience depression, and they are also more likely to experience anxiety disorders.

So, what can women do to prioritize their mental health and break the stigma surrounding mental illness? Here are a few tips:

  1. Talk about it: One of the most powerful ways to break the stigma surrounding mental health is to talk about it openly and honestly. Share your experiences with friends and loved ones, and don’t be afraid to seek support if you’re struggling.
  2. Prioritize self-care: Taking care of your physical and emotional needs is essential for good mental health. Make time for activities that bring you joy and help you relax, such as meditation, yoga, or spending time in nature.
  3. Seek professional help: If you’re struggling with your mental health, don’t hesitate to seek professional help. A mental health professional can provide support and guidance to help you overcome challenges and improve your well-being.
  4. Connect with others: Social support is important for mental health. Make time to connect with friends and loved ones, or consider joining a support group for women.
  5. Advocate for change: Challenge the stigma surrounding mental health by speaking out and advocating for change. Share your story, educate others about mental health, and support organizations that are working to improve access to mental health services.

In conclusion, women face unique challenges when it comes to mental health, but it’s important to remember that seeking support is a sign of strength, not weakness. By breaking the stigma surrounding mental illness and prioritizing self-care, women can take control of their mental health and live full, healthy lives.

From my coaching website: https://www.hatchpath.io/blog/women-and-mental-health-breaking-the-stigma-and-seeking-support

MORE LIKE THIS: How To Confront… Yourself | Self-Improvement, CHRONIC DIARIES: How I Manage My Anxiety Day-to-Day, Government data reveals the industries with the largest gender pay gap, In Case You Lose Hope | Always Try to Help

The Benefits of Gratitude Journaling And History of Gratitude

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Something that Hugh Jackman swears by every morning, before he even gets out of bed, is gratitude journaling. I can attest that this method of rewiring my brain to be grateful and blissful each day is not only a fun practice but can easily help you get out of a funk.

I’ve been recently trying to change my routine in which I am helping people in my nutrition counseling programs and volunteering my time at We Share Hope to overcome food insecurity. While these seem like positive changes upfront, the change of a routine actually causes cognitive dissonance within the brain. This is, unfortunately, the way for everybody. It’s the same concept when you are trying to change up your diet. Your body just freaks the freak out! (Not to mention give you excess flatulence — yikes!)

The tool(s) that have been helping me are not only keeping myself busy and knowing I’m making positive changes, but also gratitude journaling. Even by listing 3-10 things you are grateful for, you are already putting yourself in that euphoric state, which can set the tone for your entire day. How you spend your mornings affect how your day is going to be.

Now, where exactly did gratitude journaling come about? Well, first of all, gratitude journaling first came about thanks to author Sarah Ban Breathnach. According to a study reported by Mindful.org, gratitude journaling can lead to better sleep and lower blood pressure. With that said, just gratitude journal for health’s sake. And being the neuroscience nerd that I am, gratitude actually boosts serotonin and activates the hypothalamus to produce dopamine. Dopamine is what is known as the “pleasure chemical.” The hormone gratitude releases is oxytocin, also known as the “love drug.”

The word, itself, “gratitude” comes from the Latin word, “gratus” which means “pleasing,” “welcome,” and “agreeable.” The term “gratus” also relates to terms such as “grace” or “gratuity.” Gratitude has been practiced by Christian, Buddhist, Muslim, Jewish, and Hindu traditions. (Does anyone else find it strange how Catholicism is not mentioned? There must be some reason. 🤔) Gratitude was first used in the 16th century. The Bible actually mentions gratitude a whopping 157 times. Fun fact: the term “fear not” is used in the Bible 365 times, which as we all know is the same amount of days within a year. Think about this the next time you pray: fear not all year ’round.

With that all said, I invite you to pray and reflect with me: “One friend sharpens another” (Proverbs 27:17). Let’s be grateful for all that we have, even if it’s how our hair feels after a much-needed shower.

MORE LIKE THIS: 10 Dorothy Day Quotes For Business Owners and Entrepreneurs, Never Let Anyone Tell You That You’re Not Good Enough, Self Love In Bleak Times, Go Little Rockstar: It’s Ready, It’s Yours, You Did It

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BLOG-MAS TUESDAY: 10 Habits You Can Start Before 2023!

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This is the last Blog-mas Tuesday until next year, and this year I can honestly say I’ve been successful and consistent with it. I think those are the two words for 2023: success and consistency. Hey, consistency leads to success and vice-versa! Who would’ve thought!?

I write this at 5:30 a.m. because I woke up (earlier) from strange dreams. One portion of it was a childhood friend of mine moving away to Virginia to be with her fiancee and her 21 chihuahuas. 🫣

The night before that, I had a dream that people in my life hated me. What was worse is that I wasn’t easy on myself afterwards, nonetheless my poor mother who always has to hear about my weirdness (in both good and bad ways 😂).

I think this is the universe trying to tell me something, though. I could analyze a dream all I want and resultantly drive myself crazy, OR I could just give it to the hands of the universe.

P.S., did you know, when you talk, your voice activates a star in the universe? It’s a strange AF concept, I know, or you could interpret it as a chance to speak goodness into the universe.

Moreover, this is one of the habits you can do for yourself in 2023, or by all means, START NOW!!!

If you start now, you will gain momentum for the new year ahead. “New Years Resolutions” are kind of BS, so why not make them revolutionary!? There’s a thought.

Some habits I’m personally including are the following:

  1. Walking 6,000+ steps a day
  2. Not drinking coffee
  3. Consistently making breakfast
  4. Including macronutrients in every meal
  5. 5-10 minutes of quiet time, sans phone
  6. 8-6-9 manifestation method
  7. Going to yoga every Tuesday night
  8. Drinking a glass of water right after I wake up
  9. Going live on Instagram until it doesn’t scare you anymore
  10. Meditation

These are some ideas… what can you adopt or reframe to match your routine?

xoxo,

April 💕

How To Make It Through A Cleanse With Ease

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Cleansing requires a lot of motivation in order to achieve your goal as it might force you to alter your plans according to the times of cleansing or detoxification. In order to make sure that your desire to achieve your goal and your motivation to cleanse you should follow the steps mentioned below in order to overcome all the challenges that you might face:

  • Many women tend to complain that if they shop with an empty stomach they tend to eat a lot more than they actually need. Hence people who are planning to cleanse their body through the process of detoxification should buy all their groceries and other household items before they start off with their cleansing journey.
  • Every individual should come up with a schedule that highlights all the major events that are coming up. This will ensure that your process of cleansing and detoxification does not overlap or clash with the dates when you have a family gathering or event to attend.
  • In order to accomplish any goal, it is very important to have a clear set of guidelines that you should follow. It is better to plan out your guidelines and follow them rigorously. Always keep them in front of you so that you are reminded of them again and again. It will help you remain focused and determined to cleanse your body with ease.
  • Many people believe that they tend to follow their diet charts and plans if they have a company that also wants to follow the same steps. Hence it is better to find out friends from within your social circle who actively take part in such activities. It will not only give you company but see them doing the same activity would make sure feel motivated. Motivated partners or motivated groups or social circles ensure that you stay motivated as well.
  • All the vegetables and fruits that you love should be incorporated in your diet as the will help you get rid of the idea that you are not eating all the other food items that you love. It is a psychological fact that if your taste buds taste the item that you love, it sends a very positive signal and message to your brain.
  • If you are visiting your friends and family members during your cleanse journey or even before you start it, it is better to share your plans with them. They will point out all the positive aspects linked with cleansing hence you will feel more motivated to achieve your goal.  It will also ensure that you are not forced by your family or friends to eat something that goes against your diet chart or cleansing schedule. They will make sure that they respect your decision and help you achieve what you want to achieve.

Once you are on the road to success, make sure that you pen down all your memories and parts linked to the cleansing journey. It will help you relive all the moments again in future when you want to. Moreover, in future, if you plan to start the cleansing journey again it will help you to stay motivated and complete your struggle. The memories can also be shared with friends and family members, as you would be inspirational sources for them to start and achieve something out of the cleansing of their body. People tend to believe individuals who talk about results rather than other aspects that are not backed up by proofs. 

Gut Health Healing Intensive: Foods That Support The Gut (For The Vegan Diet)

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I am VERY excited to be launching this Gut Health Healing Intensive! In case you missed the post Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores) I suggest you check that out. But again, it’s up to you which one you’d like to try. This one is especially made for the vegan diet.

Before you get started…

  1. Make sure you are keeping a food journal from Day 1, so we can see what foods cause reactions and what foods give you energy.
  2. Make sure you are following the plan to the best of your ability. Remember: Easy does it is key. When we stress, we inflame our intestinal lining.
  3. Remember to keep a journal, a binder, or an Excel spreadsheet to keep track of when we are adding in supplements.
  4. Remember to reduce supplements if you experience too much “die off.” This means you may feel tired; have headaches, loose stool, or constipation, or experience poor sleep or moodiness.
  5. You can always reduce or cut back on a supplement as this is a marathon and not a sprint.
  6. We start working on the foundation first by supporting your body, doing the detox tools daily, and getting clear on which foods are working for you.

Gut Health Staples:

  1. Coconut Oil
  2. Pumpkin Seeds
  3. Cloves and Cinnamon
  4. Turmeric
  5. Maine Coast Sea Vegetables (also available on Amazon or at Whole Foods as this site is shut down temporarily in August 2022)
  6. Chlorophyll (also available on Amazon)

Gut Health Supplements:

  1. Probiotics
  2. Liver Support
  3. Adrenal Support
  4. Gut Killers

Food Combining

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches {carbohydrates}, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables as starches require different digestive enzymes than proteins

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.

If you’re up for the challenge, stock up and meal plan for the week! Sundays are the best day to do this, and I’m a firm believer that if you set your intentions on a Sunday (bonus points if you do a little bit on a Saturday), your week is already set up for success.

If you have questions or would like to share your progress with me, feel free to hashtag #GutHealthIntensiveWithApril on Instagram and/or Twitter.

Give me some love on Instagram and Twitter as well!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Feel free to join my FACEBOOK GROUP as well.

Gut Health Healing Intensive: Foods That Support The Gut (For Omnivores)

Published on by The April Diaries2 Comments

Morning, morning, morning! 💛

I am VERY excited to be launching this Gut Health Healing Intensive! (Don’t worry, there will be a separate post just for my vegan friends! But it’s up to you which one you’d like to try!)

Before you get started…

  1. Make sure you are keeping a food journal from Day 1, so we can see what foods cause reactions and what foods give you energy.
  2. Make sure you are following the plan to the best of your ability.Remember: Easy does it is key. When we stress, we inflame our intestinal lining.
  3. Remember to keep a journal, a binder, or an Excel spreadsheet to keep track of when we are adding in supplements.
  4. Remember to reduce supplements if you experience too much “die off.” This means you may feel tired; have headaches, loose stool, or constipation, or experience poor sleep or moodiness.
  5. You can always reduce or cut back on a supplement as this is a marathon and not a sprint.
  6. We start working on the foundation first by supporting your body, doing the detox tools daily, and getting clear on which foods are working for you.

Gut Health Staples:

  1. Coconut Oil
  2. Pumpkin Seeds
  3. Cloves and Cinnamon
  4. Turmeric
  5. Maine Coast Sea Vegetables (also available on Amazon or at Whole Foods as this site is shut down temporarily in August 2022)
  6. Chlorophyll (also available on Amazon)
  7. Ghee

Gut Health Supplements:

  1. Probiotics
  2. Liver Support
  3. Adrenal Support
  4. Gut Killers

Food Combining

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches {carbohydrates}, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables as starches require different digestive enzymes than proteins

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.

If you’re up for the challenge, stock up and meal plan for the week! Sundays are the best day to do this, and I’m a firm believer that if you set your intentions on a Sunday (bonus points if you do a little bit on a Saturday), your week is already set up for success.

If you have questions or would like to share your progress with me, feel free to hashtag #GutHealthIntensiveWithApril on Instagram and/or Twitter.

Give me some love on Instagram and Twitter as well!

Instagram: https://www.instagram.com/theaprilfederico/

Twitter: https://twitter.com/AprilRD2Be

Feel free to join my FACEBOOK GROUP as well.

Ways That We Can Slow Our Brains Down In A Fast-Paced Society | The Process

Published on by The April Diaries1 Comment

Mindfulness is key, and it’s been prevalent for quite some time now that the world has succumbed to basically the speed of light. We are always looking at social media right when we wake up, just in case we missed the latest gossip on people we don’t even know personally (e.g., celebrities). It’s so easy to then go from one thing to the next. Although it’s been proven that we have over a billion thoughts a day, it’s important to think about ourselves — what do we need to live and be throughout the day? Notice how I did not use the word “survive.”

Slow mornings are very important, even for our gut health. It’s like I keep telling you guys on YouTube and the podcast, your gut is second to the brain. (Also there’s exciting news I’m going to share with you folx very, very soon and I’m stoked!) I will admit, and I’m using myself as an example here, that I got a little too excited about this news, and my brain just went from “ooh!” to “what if I did this!?” to “I can’t wait to see the results of this!”

It’s perfectly okay to get excited about something, just as long as you’re taking the time to enjoy the process. I remember in eighth grade, there was this game that was quite literally called “the game.” (You’re probably thinking, “damn it, April! You made me lose the game!”) Now that I’m older and more mindful and intuitive, I kind of compare “the game” to “the process.”

According to Merriam-Webster, one definition of “process” is as follows:  a natural phenomenon marked by gradual changes that lead toward a particular result.

We often see on motivational social media posts (as opposed to memes), that say “trust the process.” I’ve been seeing those so much recently, which I think is my own personal sign to not think about the process and how fast you’re going to get from point A to Z. You will have a set masterplan, (refer to my last blog post for my 4 C’s Methodology) and you will co-create and trust the universe and/or God to do the rest. This is the process.

Moreover, here are a couple of ways to slow down your mind:

1) journal

2) EFT tapping

3) affirm to yourself “there’s no need to rush.”

4) drink some tea or lemon water

5) make a list

6) exercise (yoga especially helps)

7) read a book that isn’t educational (and not from Audible — as much as I love it!!)

8) deep breathing

9) meditation

10) do something artsy

xoxo,

April 💕

CHRONIC DIARIES: Dealing With Trauma

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I hold a lot of trauma, and it stems from past romantic relationships, toxic friendships, family members, bullies, and even public school teachers.

Trauma can often make you wonder if you were made to live a good life. Spoiler alert: you are made to live a good life, regardless of what you’ve been through. I was on a coaching call with my friend Katarina this morning, and I had basically summed up my entire life story, which at this point if it were a memoir, it’d be titled 180 Degrees because of how many “180’s” I’ve taken in my 26 years of life. She told me I was a fantastic storyteller and I believed her. I am a good storyteller, and I know I can write one, too.

An example of a “180” is transferring colleges. I knew I was unhappy at my previous college for the longest time and I stayed for my friends and my best friend. That is, until I went through what I wrote in my most popular blog post. Some of the trauma I went through there was 1) my ex boyfriend, who made me lose my ability to trust men altogether. 2) I was constantly being talked down to by adults, except for the ones who actually believed in me. I felt like I couldn’t be me.

Another example of a “180” that barely talk about is me transferring high schools. I transferred high schools because I was severely mocked and bullied. Don’t even get me started on my volleyball “team.” Then I got the miraculous call on January 3, 2012, that I’d be starting at my private high school on January 19. I’d be lying if I said I didn’t produce fear-induced tears the night before. But I did because I was scared I was in to be bullied relentlessly once again. There were times where I felt/was mocked, but I said to myself, “this behavior was at [insert town here]. I know how to handle it now.”

It’s a matter of saying, “this isn’t working, I’m going after what I deserve.”

I’m not here to rant, I only provided examples without going into the nitty-gritty details of what exactly I went through. And yes, I will put this all into a memoir someday. In fact, I might just put some of it into my podcast. #PodcastTuesdays

As I write this, I can’t help but wonder, “what/who can you actually make peace with?” I remember writing Coming to Peace With Your Past|A Decade in Review. I realize now that post barely covered the bare minimum of what I went through in a single decade. But as I wrote that sentence, I can’t help but realize now, being hard on yourself is a trauma response. But here’s the thing: I’m already taking steps to a better life, and I have been since I was 15. So, I’m continuing to do it, and I will do it to the better of my ability.

There is no shame in being vulnerable. And there is certainly no shame in being honest. I allow the space between where I am and where I want to be to inspire me, rather than terrify me. This was something I had written the day I had started this blog and I’m still in awe of how much it’s grown.

RELATED BLOG POSTS: CHRONIC DIARIES: How I Manage My Anxiety Day-to-Day; Confessions of a Diabetic: Healthcare Is A Human Right; Confessions Of A Diabetic: I’m Happier Than I’ve Ever Been Since My Diagnosis

CHRONIC DIARIES: How I Manage My Anxiety Day-to-Day

Published on by The April Diaries2 Comments

I remember after attending a conference in Providence, I had gone to UNO’S with my classmates. Suddenly, I had developed a massive panic attack. I had absolutely no idea how to deal with it, then, other than “deep breathing.” I knew that wasn’t enough for someone like me, who has had an acute anxiety disorder basically since I was born. But I can tell you that I have more effective coping mechanisms than I ever did, even when I had worked with a cognitive therapist.

I wrote 2020: the year people will (hopefully) understand mental health and let me tell you, it took a pandemic just for people to understand what dealing with mental health is like. I’m not undermining anything that people went through during lockdown, but this was where my mindset was in early 2020. I had utter fear of my future and the USA’s future. On top of that, I was finishing college and I was dealing with quite the alcohol addiction.

Now, here I am, coming face to face with my anxiety disorder once and for all. I’ll give you one example of an anxiety trigger of mine: finances. I had gone through this money-mindset transformation stage with Brooke Ritchie during “Path to Freedom” and one of the ways to get out of our limiting beliefs about attaining money was through tapping. (No, I am not referring to sex.)

  1. Tapping

EFT Tapping is essentially, according to HealthLine.com “an alternative treatment for physical pain and emotional distress. It’s also referred to as tapping or psychological acupressure.” It’s been used for people who’ve dealt with anxiety and PTSD.

I’ll link to Brad Yates’ most popular video here, to give you a sense. But once you start doing it, there’s no going back. Tapping uses the fingertips to quite literally “tap” the focal energy points. The most common set-up for a tap session is “Even though I [insert something negative that you’re trying to cure here] I choose to completely love and accept myself.”

2. Metaphorical Rinsing Into The Roots

If you’re standing up, or have the opportunity to stand up, plant your feet firmly on the ground and say “I let go of [whatever is triggering you]” and imagine your body is rinsing that negative anxiety down through the bottom of your feet and into “roots.” It’s as if you’re watering a tree! In this case, you are the tree that doesn’t wilt just because it feels anxious.

Make these non-negotiables for you, as they’ve been for me. You will get your stride back, and you will be motivated once again.