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Nurturing Entrepreneurial Well-being: The Power of Mindful Eating, Physical Activity, Stress Management, and Positive Body Image
As entrepreneurs, our lives are often filled with non-stop hustle, constant deadlines, and relentless pressure to succeed. In this fast-paced environment, it’s crucial to prioritize our well-being to maintain peak performance and sustain long-term success. In this blog post, we will explore the significance of mindful eating, incorporating physical activity into our busy schedules, managing stress effectively, and cultivating a positive body image amidst the challenges of entrepreneurship. By understanding these aspects and developing sustainable habits, we can create a harmonious balance between our business endeavors and personal health.
Mindful Eating
In the midst of our hectic schedules, it’s easy to fall into the trap of mindless eating. Mindful eating invites us to slow down, pay attention to our food choices
Ask The Expert: Q&A
Question:
Today, I’m going to combine two questions I get all the time to share with you how I lost over 100 lbs. and how it inspired me to become a holistic nutritionist.
Answer:
Over two decades ago, after triple bypass heart surgery, I found myself trapped in a cycle of unhealthy habits and struggling to lose the weight my doctors said needed to come off. I was bombarded with conflicting information about weight loss, diets, and nutrition. The sheer abundance of opinions, fad diets, and so-called miracle solutions left me bewildered. Determined to make sense of it all, I delved into extensive research, seeking evidence-based knowledge and a deeper understanding of the complex relationship between food and our bodies.
During my personal weight loss journey, I discovered that it entailed more than simply losing pounds; it required embracing a sustainable, healthy lifestyle. Indulging excessively in unhealthy food choices hindered my progress, leading to weight gain over time.
Through trial and error, I discovered the power of mindful eating, portion control, and nourishing my body with nutrient-dense foods. Each step forward brought me closer to my goal, but more importantly, it revealed the transformative impact of proper nutrition on overall well-being.
My personal success in losing weight and the profound impact it had on my life inspired me to share my journey and knowledge with others. I realized that there was a need for clarity and guidance in navigating the overwhelming sea of conflicting information. This realization led me down a new path, one where I became dedicated to helping others achieve their health and wellness goals.
Driven by my passion, I pursued formal education and training to become a holistic nutritionist. I was determined to provide evidence-based information, practical strategies, and compassionate support to individuals seeking lasting change in their lives. Drawing from my own experiences and continuous learning, I developed a comprehensive approach that places utmost importance on holistic well-being, fostering sustainable habits, and embracing self-care strategies.
Now, I strive to empower others with the knowledge and tools necessary to achieve their own transformative journeys through TeamSelfCare. I guide my clients through the maze of conflicting information, debunk myths, and help them develop a positive relationship with their mind, body, and spirit. I emphasize the importance of self-care, self-compassion, and finding joy in the process, recognizing that weight loss, and the entirety of our physical, mental, and emotional wellbeing, comes down to embracing a healthier, fulfilling lifestyle, and practicing self-care.
Recipe of the Week: Eat Yourself Thin
When it comes to losing weight, the idea of “eating yourself thin” might sound a bit strange because, well, eating is what got us overweight in the first place. But here’s the thing: it’s not the act of eating itself that’s the problem, it’s chowing down on too much of the wrong kind of foods. Once you start focusing on foods that make your body tick in all the right ways – keeping your digestion, hormones, and heart happy – losing weight and keeping it off doesn’t have to feel like an uphill battle.
SLIM & SASSY SALMON SALAD
Servings: 2
Calories per Serving: Approximately 350 calories
Cooking Time: 20 minutes
Ingredients
- 2 salmon fillets (4-6 ounces each)
- 4 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1 avocado, sliced
- 2 tablespoons chopped fresh dill
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
- Salt and pepper to taste
Cooking Instructions
- Preheat the oven to 400°F (200°C).
- Season the salmon fillets with salt and pepper. Place them on a baking sheet lined with parchment paper.
- Bake the salmon in the preheated oven for 12-15 minutes, or until it flakes easily with a fork.
- While the salmon is baking, prepare the salad. In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, red onion, and avocado slices.
- In a small bowl, whisk together the lemon juice, extra-virgin olive oil, chopped dill, salt, and pepper to create the dressing.
- Once the salmon is cooked, remove it from the oven and let it cool slightly. Break the salmon into smaller pieces.
- Add the salmon pieces to the salad bowl and drizzle the dressing over the top.
- Toss the salad gently to combine all the ingredients.
- Divide the salmon salad into two plates or bowls and serve immediately.
Ingredients Supporting Weight Loss
Salmon: Rich in omega-3 fatty acids and high-quality protein, salmon promotes satiety, boosts metabolism, and supports heart health.
Mixed Salad Greens: Low in calories and high in fiber, salad greens provide volume to the meal while offering essential nutrients.
Cherry Tomatoes: Packed with antioxidants and low in calories, cherry tomatoes contribute to a feeling of fullness and support overall health.
Cucumber: With high water content and low calories, cucumber adds crunch and hydration to the salad.
Red Onion: Provides a burst of flavor while being low in calories, red onion offers essential nutrients and antioxidants.
Avocado: Despite being high in healthy fats, avocado is rich in fiber and contributes to feelings of fullness and satisfaction.
Fresh Dill: Adds a flavorful punch without adding many calories, dill provides antioxidants and may have anti-inflammatory properties.
Lemon Juice: Enhances the taste of the salad while providing vitamin C and aiding digestion.
Extra-Virgin Olive Oil: Offers healthy monounsaturated fats, which can help control appetite and promote weight loss.
Enjoy your delicious “Slim & Sassy Salmon Salad” packed with nutrients that support weight loss, while satisfying your taste buds and nourishing your body!
Introducing TeamSelfCare’s Facebook Group, Self-Care Check-In For Entrepreneurs
Join the Self-Care Check-In for Entrepreneurs Facebook Group: A Haven for Growth and Well-being
In the fast-paced world of entrepreneurship, it’s easy to get caught up in the whirlwind of business, neglecting the most important asset: yourself. That’s why we are thrilled to introduce you to the Self-Care Check-In for Entrepreneurs Facebook group! It’s a community where ambitious entrepreneurs like you can prioritize self-care, personal development, and connect with like-minded individuals who understand the unique challenges you face.
Discover a Supportive Community
At Self-Care Check-In for Entrepreneurs, we believe that success in business starts with taking care of yourself. This Facebook group serves as a safe haven for entrepreneurs seeking to strike a balance between professional growth and personal well-being. Connect with individuals who share your passion, ambition, and commitment to leading a fulfilling life while pursuing entrepreneurial endeavors.
Fuel Your Entrepreneurial Journey with Valuable Content
Our group is all about providing you with valuable resources, practical tips, and inspiration to help you incorporate self-care practices into your busy life. From managing stress and maintaining work-life balance to boosting productivity and nurturing a positive mindset, our content covers a wide range of topics tailored to your needs. Expect insightful posts, engaging discussions, and thought-provoking questions that will empower you to thrive in both your personal and professional life.
Engage and Interact
In this group, we encourage active participation and collaboration. Share your experiences, challenges, and successes, and engage with other members through comments, feedback, and advice. Our community is built on respect, inclusivity, and support, creating an environment where everyone feels welcome and valued. Together, we can uplift and inspire each other on our entrepreneurial journeys.
Collaboration and Shared Offers
As entrepreneurs, we know the importance of collaboration and seizing opportunities. That’s why we have designated every Monday as a Monday Market, a day when members can post their offers, seek collaboration opportunities, or share any exciting ventures they’re working on. Imagine the possibilities—connecting with potential clients, finding like-minded partners, or uncovering collaboration opportunities that could take your business to new heights.
Promote Growth and Expand Your Network
By joining our Facebook group, you open doors to expanding your network and connecting with entrepreneurs who share your vision and passion. We actively promote the group through various channels, collaborate with influencers and industry experts, and leverage social media platforms to ensure its growth. You’ll have the opportunity to meet and learn from inspiring individuals, gain insights, and forge valuable connections that can propel your entrepreneurial journey forward.
Don’t let the demands of entrepreneurship overshadow your personal well-being. Join the Self-Care Check-In for Entrepreneurs Facebook group and be part of a caring community that encourages you to prioritize self-care, discover valuable resources, and connect with like-minded individuals. Together, we’ll redefine success by nurturing both our businesses and ourselves. Come, be a part of this empowering community, and let’s embark on a journey of personal and professional growth, one self-care check-in at a time. Join us today!
Quote of the Week
“Weight loss doesn’t begin in the gym with a dumb bell; it starts in your head with a decision.” – Toni Sorenson
This quote holds significant importance for entrepreneurs. As entrepreneurs, our journey toward success is not solely confined to business strategies and financial gains. It encompasses all aspects of our lives, including our physical and mental well-being.
Sorenson’s quote highlights the fundamental truth that achieving a healthy weight and lifestyle begins with a mindset shift. The decision to prioritize our health and make positive choices is the starting point of this transformative journey. Entrepreneurs often face immense pressure and demanding schedules, which can easily lead to neglecting self-care and sacrificing personal health.
By emphasizing that weight loss and overall well-being are rooted in our mindset, Sorenson urges entrepreneurs to recognize the power of their decisions. Making a conscious choice to prioritize their health allows entrepreneurs to cultivate the resilience, focus, and energy necessary to navigate the challenges of entrepreneurship successfully.
This quote serves as a powerful reminder that self-care and a healthy lifestyle are integral components of entrepreneurial success. By acknowledging the importance of mental readiness and personal choices, entrepreneurs can lay the foundation for long-term well-being, enabling them to thrive both personally and professionally.
Weekly Meditation
Listen to Audio
Welcome to “Embracing Lightness: A Mindful Journey to a Healthy Weight” meditation. In this practice, we will embark on a mindful exploration to cultivate a positive relationship with our bodies and nourish our well-being.
Find a comfortable position, allowing your body to relax and settle into the present moment. Close your eyes gently and take a deep breath in, feeling the air fill your lungs, and exhale slowly, releasing any tension or stress.
Today, we will focus on embracing a sense of lightness within ourselves, both physically and mentally. By cultivating mindfulness and self-compassion, we will foster a healthy and balanced approach to our weight and well-being.
As you breathe, bring your attention to your body. Notice the sensations, the weight, and the presence of your physical form. Let go of any judgments or expectations and approach your body with kindness and acceptance.
Now, envision a warm, gentle light surrounding you, representing your inner radiance and potential for transformation. With each breath, allow this light to expand and envelop your entire being, illuminating every cell and releasing any heaviness or negativity.
As you continue to breathe, bring your awareness to your thoughts and emotions surrounding your weight and body image. Notice any self-critical or limiting beliefs that may arise. Instead of engaging with them, observe them as passing clouds in the sky of your mind, allowing them to drift away.
With a compassionate heart, affirm to yourself that your worth is not determined by your weight or appearance. Embrace the understanding that a healthy weight is a reflection of overall well-being, rooted in self-care and nourishment.
Now, bring your attention to your breath once again. With each inhalation, imagine drawing in pure, vibrant energy that uplifts and supports you. With each exhalation, release any stagnant energy or self-doubt, allowing it to dissipate into the universe.
Let us deepen our connection to our bodies and the present moment. Take a moment to scan your body from head to toe, bringing gentle awareness to each part. Notice any areas of tension or discomfort and offer them kindness and compassion.
As we explore the concept of lightness, let go of any attachments to societal standards or external expectations. Embrace the idea that true lightness comes from within, from a place of self-acceptance and self-love.
With each breath, imagine inhaling a sense of lightness and exhaling any burdens or negative emotions. Feel your body becoming lighter, as if weightless, releasing any self-judgment or criticism that you may carry.
As thoughts arise during this practice, observe them without judgment and gently guide your attention back to the present moment. Allow yourself to fully immerse in the sensations of your breath and the gentle rhythm of your body.
Now, bring to mind an image or affirmation that represents your journey to a healthy weight and lifestyle. It could be an image of yourself radiating vitality or a positive affirmation that resonates with you. Repeat this image or affirmation in your mind, reinforcing your commitment to nurturing your well-being.
As we near the end of this meditation, take a moment to express gratitude to yourself for embarking on this mindful journey. Acknowledge the courage and resilience it takes to embrace a healthy weight and lifestyle. Trust in your inner wisdom and the choices you make to support your well-being.
With a final deep breath, slowly begin to reawaken your body, wiggling your fingers and toes. Feel a renewed sense of energy and vitality coursing through your veins. Carry the lightness and mindfulness you cultivated in this practice with you as you navigate your day, making choices aligned with your health and well-being.
Remember, this mindful journey is a lifelong practice. Embrace the process of self-discovery and self-care as you continue to nurture your body, mind, and spirit. May you always find lightness within and radiate that lightness to the world around you.
When you are ready, gently open your eyes, bringing the practice to a close, and carry the essence of this meditation with you as you move forward on your path to a healthy weight and a fulfilled life.
Affirmation of the Week
“I embrace my body’s innate wisdom and nurture it with a healthy lifestyle. Each day, I make choices that honor my well-being and support my optimal weight.”
Find a quiet and comfortable space where you can focus on yourself without distractions. Sit or lie down in a relaxed position.
Take a few deep breaths, inhaling slowly through your nose and exhaling through your mouth. Allow your body and mind to settle into a state of calm and presence.
Repeat the affirmation in your mind or say it out loud, speaking the words with intention and conviction. Feel the meaning and power behind each word as you say it.
Visualize the affirmation coming to life within you. Imagine yourself embracing your body’s wisdom and making choices that support your well-being. Visualize yourself nourishing your body with healthy foods and engaging in activities that bring you joy and vitality.
As you repeat the affirmation, bring awareness to any resistance or limiting beliefs that may arise. Notice any thoughts or feelings that contradict the affirmation and gently release them, allowing space for positive change and self-acceptance.
With each repetition of the affirmation, let the words sink deeply into your subconscious mind. Embrace a sense of gratitude for your body’s resilience and its capacity to transform.
Continue repeating the affirmation for a few minutes, allowing its positive energy to permeate your entire being. Feel a sense of empowerment and confidence growing within you as you affirm your commitment to a healthy weight and lifestyle.
When you feel ready, take a final deep breath, exhaling any remaining tension or doubt. Embrace a renewed sense of purpose and self-assurance.
Carry the essence of this affirmation with you throughout your day. Whenever you encounter challenges or moments of doubt, bring to mind the affirmation and let it guide you back to a place of self-love, balance, and vitality.
Remember, affirmations are most effective when practiced regularly and with genuine belief. By incorporating this affirmation into your daily routine, you can rewire your mindset and cultivate a positive relationship with weight and a healthy lifestyle
Content Recommendations
Here are some blog posts to read that support a healthy weight.
Weekly Promotions
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And while you’re at it, don’t miss its sister product, the Happiness Journal. It’s free for my newsletter subscribers.
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Healthy Business Bundle
Help Your Biz “Recover” With The Healthy Business Bundle
Turn your passion for wellness into a thriving business that serves the needs of your clients.
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Get the goodies here.
Wrapping Up
Thank you for taking the time to read our latest issue of the TLC newsletter, focusing on healthy weight through a healthy lifestyle. We appreciate your dedication to self-care and your commitment to nurturing your well-being.
Please feel free to email us at support@teamselfcare.com with your comments and any questions you may have about weight loss or other self-care topics. Our team is here to support you on your journey.
We invite you to try the Slim & Sassy Salmon Salad recipe featured in this issue. We would love to hear your thoughts and feedback on this delicious and nutritious dish.
Additionally, we encourage you to join TeamSelfCare’s Self-Care Check-In For Entrepreneurs Facebook Group. It’s just getting started and there’s a lot of great posts planned to help you align who you really with a thriving business while living a life you love.
Don’t forget to take some time to listen to the weekly meditation. We hope that this guided practice will provide you with a sense of inner peace and inspiration as you embrace a healthy weight and lifestyle.
Don’t miss the Better You Bundle and the Healthy Business Bundle as well as my Happiness Journal freebie.
Thank you again for being a part of the TeamSelfCare community. Remember, your well-being is a priority, and we are here to support you every step of the way. Stay tuned for our next issue, where we will continue to provide valuable insights and practical tips for your self-care needs.
Wishing you joy, balance, and abundant well-being.
