5-Minute Meditation for People Who Don’t Meditate

Are you convinced that meditation’s not for you? Well, flip that thought and give yourself 5 minutes to try this easy 5 minute mediation technique for people who don’t meditate…

5 Minute Meditation.jpg

I hear ya, meditation sounds a bit woo woo. I know; I know. And, it can be. But it doesn’t have to be. In fact, in its most basic form, meditation is really just about clearing your mind, connecting to yourself, and being in a peaceful state while remaining in the moment. But mediation can be a powerful self-care tool for you, even if you’ve always thought that you would never, ever meditate. So, if you’ve never meditated before, get started with a 5 minute meditation.

 

You don’t have to sit crossed legged. You don’t have to chant. You don’t have to burn incense. In fact, the point is that you don’t have to do much. Almost nothing, in fact.  And anyone with 5 minutes on their hands can give it a try (even if—make that especially if—you have to somehow find those 5 minutes.)

 

For most of us, our internal default settings are set to d-e-t-a-c-h. We are detached from ourselves, detached from the moment, and we are detached from our own feelings. Our stress levels are always sky-high. Our habits are out of wack. Our minds are cluttered. Our bodies are exhausted.

 

Sound familiar?

 

Yeah, you are not alone.

And, on top of all of that, we feel as if we don’t have the time, money, patience, fill-in-the-blank-with-your-go-to-excuse, to reconnect to ourselves and clear our minds. But the truth is you don’t need a yoga class to relax your body. You don’t need to take a cruise to the Bahamas to reconnect with yourself.  And ladies, hear me now…it is not selfish to practice self care, and you aren’t taking time away from anyone else if you take time for yourself. So, even if you barely have the time to brush all 32 of your teeth, you can still take 5 minutes and give yourself the gift of super-simple, totally not woo woo, 5 minute mediation, even if you don’t meditate. Just try it, ok? And then later, you can thank me. 

5 Minute Meditation for People Who Don't Meditate

How to do a 5 minute Meditate for People Who Don’t Mediate (and Never Thought They Would)

1. Go to a room with a lock on it. The lock part is especially important if you have kids—even furry ones. Lock yourself in, and dim the lights. For some of us, finding a time when the house is quiet and no one will knock (or scratch) on the door, repeatedly, is tough. I suggest meditating first thing in the morning before your household wakes up, or last thing at night, if you outlast the rest of your people. For the next 5 minutes, your focus needs to be solely on the 5 minute meditation.

2. Take a seat anywhere you are comfy, literally--on the floor, bed, chair or couch. Sit comfortably. You could get all traditional and cross your legs, or if you don’t want to, don’t. You could even lie flat. Your position doesn’t matter, so long as you are comfortable and in a position you can hold, without effort, for 5 minutes. For the next 5 minutes, your goal is to get lost in your 5 minute meditation; movement would disrupt that tranquility. 

 

Related: Why You Should Focus on Mindset if You Want to Be Happier

3. Set the scene for relaxation. How can you hygge-up your space really quickly, to get your mind, body, and spirit in a space for relaxation? Ask Alexa or Siri to play some spa music. Turn on your essential oil diffuser. Draw the shades. Whatever works for you, works for you.

 

Five Minute Meditation 2

4. Set the timer on your phone or ask your smart device to chime in 5 minutes. That way, you don't need to wonder when the 5 minutes are up. The important word here is “chime.” Do not set that default buzzing alarm sound, unless you want to be brought out of your relaxing meditation with a startle and jump your heart rate up a few notches, and thus, undoing and the good you just did.

 

5. Get your 5 minute meditation on. Close your eyes and relax. Visualize the stress and tension floating out of your body from the top of your head and pouring out of your chest. Clear your mind of all thoughts by focusing, as intently as you are able, on your breathing, and letting shit go. Do this and nothing else until your timer chimes. If you find your brain wandering (and it will), do not judge yourself. Do not think you aren’t able to mediate. Just recognize the thought and let it drift away. Focus back on your breathing and on picturing your stress and tension floating and pouring out of you. 

 

6. Ta-da! That’s it.  When your timer goes off, congratulate yourself. 

 

Try this 5 minute meditation technique every day for 5-7 days and see how it helps you feel more balanced and self-connected, because I promise it will. If you decide this is a flip that you’d like to incorporate into your life, try upping your 5 minutes to 7 minutes for a week, and then 10, and then 12-13, etc. Find the balance point that’s right for you, the amount of time you find most relaxing and beneficial. Then, incorporate this meditation flip into your daily, every other day, or weekly self-care schedule.

Want to learn more about how you can work easy, mindset flips into your life so that you can be more balanced, happier, and stress less? Join the 40yearflip’s 5-Day Mindset Challenge below. It’s fun and it’s free.

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

Negative Effects of Sugar: How Sugar Ages You on the Inside and on the Outside

Negative Effects of Sugar and What You Can Do to Start Flipping Sugar Out of Your Diet

Negative Effects of Sugar on Body

All the toxins we bring into our bodies age us—our skin, nails, hair, and our internal organs. But, next to drugs and alcohol, nothing ages us faster than our most common drug of choice, sugar! The negative effects of sugar on our bodies, skin, hair and mood are astounding!

 

Why?

Sugar is everywhere! It is naturally present in most of the foods we eat. Some natural sugars such as honey and maple syrup contain enzymes, vitamins, and minerals. But refined sugar not only is mostly devoid of nutrients, it actually works against your body by depleting minerals and enzymes and creating an acidic environment, which could lead to digestive problems, sinus congestion, cellulite, headaches, mucus in the stool, and allergies. This is how sugar ages you on the inside and out. Not cool.

 

So what are the negative effects of sugar on our skin?

 

Negative Effects of Sugar 2

When you ingest sugar, it bonds with the proteins in your body, and this causes your body to produce free radicals. The words, “free radicals,” sound pretty badass, but trust me, they are bad news for your body and for your beauty. They breakdown the collagen and elastin in your skin; you know, the things that keep your face from wrinkling and sagging. Yeah, not awesome. Not only do they break down colleges and elastin, they also hinder your body from producing more. So, by eating sugar, you make yourself look older now, and prevent your body from tying to fix it! Double ouch!

 

In addition to gifting you with additional and deeper wrinkles, sugar affects your skin in other ways, too, such as increased adult acne, the development of dark spots on your face and hands, and sagging in your neck and chin area. Increased sugar levels can make your under-eye circles darker, causing you to look tired. The production of free radicals, brought on by eating sugar, also makes your skin more sensitive to sun and sun damage. 

 

But, it’s never too late to take action. And, the sooner you take action the soon you can give those free radicals a kick to the curb, and the soon your skin can reboot its collagen and elastin production, and the sooner your body will begin to fill in those fine lines and wrinkles. 

 

Just say no!

Just say no!

I’m not going to lie, a great face cream will help a whole hell of a lot too. And sunscreen, ladies, let’s not forget the sunscreen. But, don’t let beauty products do all the work. Lotions and potions work from the outside and can only do so much. If you really want to look and feel younger, you’ve got to start from the inside. And the basis of that is your diet.

And that’s not all. Sugar has a powerful effect on our emotions and moods, as well. When we consume refined sugar, it has a negative impact on our blood sugar, which leads to irritability, anxiety, poor sleep, hormonal imbalance and can also lead to more serious health problems.

Related: How to Stop Emotional Eating and Learn to Eat with Intention


THE NEGATIVE EFFECTS OF SUGAR AGE US ON THE INSIDE AS WELL:

Negative Effects of Sugar 3

●    Increase risk of cancer 

●     Lead to gastrointestinal problems 

●    Raise your cholesterol

●     Heighten food allergies  

●     Hamper weight loss 

●     Suppress your absorption of protein  

●     Increase anxiety and make you moody 

●     Weaken eyesight



How can you flip sugar out of your diet and avoid the negative effects of sugar?



1:  NOURISH YOUR BODY

 

Rather than focusing only on what you can’t have, get excited about adding in more of the healthy, nourishing foods your body is actually begging you for. So often when we’re stuck in a cycle of sugar addiction, our bodies are starving for nutrients. So, flip that switch, head to the grocery store, and stock up on fresh veggies and unprocessed foods, so your body is can get the nutrition it needs. You’ll start to notice a natural shift away from the junk food as you return to balance.

 

  

HOW TO MAKE THE FLIP:

 

●      Flip your normal breakfast over to a smoothie and a boiled egg

●      Eat a healthy protein at every meal

●      Add in healthy fats like coconut oil, olives, and avocado.

●      Keep healthy snacks on hand at all times and try eating them when a sugar-craving hits. You might find that once you fill up on goodness, your sugar craving will have passed.

 

 

2:  GET MOVING

 

Our bodies are designed to move, but most people are living sedentary life-styles. When we deprive ourselves of basic exercise that our bodies need to stay fit and healthy, it can lead to imbalances and cravings. Make it your goal to move more throughout your day, especially if you sit at a desk for work. 

 

HOW TO MAKE THE FLIP:

 

●      Set a reminder on your phone or Apple Watch to get up and stretch or walk around for 1-2 minutes every hour.

●      Your smart phone tracks your daily steps. Do you know how many steps you take a day? Check your phone and find your average. The average person should walk 10,000-15,000 steps a day. Make it a goal to hit that daily 10,000-15,000 steps, every single day.

●      Find an accountably partner to stay active with.

●      Take the stairs instead of the elevator.

 

 

 

#3:  FLIP YOUR FOCUS TO GRATITUDE

 

Food cravings, especially sugar cravings actually stem from an imbalance of mind, body, and spirit.  So, it’s important to pay attention to our spiritual needs in order to overcome our addiction. One of the simplest, most effective ways to do that is by focusing on what we’re grateful for. Studies have shown that people who practice gratitude regularly are naturally happier and less stressed.

Related: 5 Strategies to Learn How to Live in the Moment

 

HOW TO MAKE THE FLIP

 

●      Start a gratitude journal or make a gratitude section in your Bujo.

●      Tell the people in your life why you’re grateful to have them.

●      Spend a few minutes each morning or evening thinking about what you’re grateful for.

 

I believe in you!



3 Yummy Recipes to Help Flip Your Sweet Tooth and Avoid the Negative Effects of Sugar



CHOCO-BERRY SMOOTHIE

Negative Effects of Sugar 4

Serves 1

 

1 cup water or almond, hemp or coconut milk

1 cup of fresh or frozen blueberries

1 ripe banana

1/2 avocado

1 tablespoon chia seeds

1 tablespoon raw cacao

3-4 ice cubes

 

Place all ingredients in blender, and blend until smooth.

Why this works: The fat in the avocado helps suppress cravings and the raw cacao satisfies chocolate cravings.

APPLE PIE TRUFFLE IMPERSONATORS

Makes about 12 “truffles”

1 ½ cups dried apple, roughly chopped

3 tablespoons almond butter

1 teaspoon cinnamon

½ teaspoon nutmeg

½ cup shredded, unsweetened coconut flakes

pinch of sea salt

 

Add all the ingredients to a blender or food processor. Blend until well incorporated. Rub a dab of coconut oil onto your hands and roll the mixture into individual balls. Store in the refrigerator for about an hour before serving.

Why this works: Apples are sweet enough to curb cravings and they are low glycemic fruits. The cinnamon and nutmeg give these “truffles” a ton of flavor, which also satisfies sweet-tooth cravings. The almond butter provides both fat and protein, which helps fill you up and satisfy hunger.


CREAMY CHOCOLATE PUDDING POPS

Negative Effects of Sugar 5

2 avocados

2 dates

2 tablespoons cocoa powder

¼ cup dairy free milk

1 tablespoon coconut oil

1 teaspoon vanilla extract

1/4 cup unsweetened toasted coconut flakes (optional for crunch and texture)

pinch of sea salt

 

Add all the ingredients to a blender or food processor. Mix until smooth. Pour into a popsicle mold and freeze until firm. Dip in unsweetened toasted coconut flakes.

Why this works: The fat from the avocados satisfies cravings, and the cocoa powder satisfies your chocolate cravings.



What are your sweet tooth cravings? How do you typically deal with cravings? Let us know in the comment box, or hit me up on Facebook or Instagram and tag #40yearflip!





How to Change Your Mindset and Flip Your Life

Why should you change your mindset if you want to flip your life?

Change Your Mindset Picture

Too often we are focused on our external circumstances when we think about being happier. We will be happier when we get the kitchen renovated, get that promotion at work, or finally lose the extra fifteen pounds from that last pregnancy nine years ago. But, the truth is, none of those things have the power to make people happy. Instead, we just need to change our mindset! Only by changing your mindset can you feel happier.

 

Your mindset has profound effects on everything: self-esteem, health, relationships, and careers. Your mindset is even more powerful than your circumstances in setting the course of your life, and in terms of how happy and content you feel.  Unlike experiencing random circumstances, it’s possible to change your mindset and flip your life. With some specific activities and intentions, you can radically flip your reactions to common experiences in your life.

 

But, as with any change, it’s tough. Every day we have to scroll though endless bad news in our social media feeds, or yet another natural disaster somewhere in the world. But what affects us even more is that nagging voice in our heads that are constantly whining, “I’m so tired,” “I’m fat,” “I don’t know what I’m doing.”

And when you feel blah, you radiate blah, and you attract blah. I’m sure you’ve heard of the Law of Attraction, that law that says your negative mindset will just keep attracting more negativity in your life. Well, it’s true. And once you change your mindset, you’ll see just how powerful the Law of Attraction is. So, stop using it against you, and start using it as your tool to flip your life.

Related: 5 Minute Meditation for People Who Don’t Meditate

Change Your Mindset

 Sadly, we are often moving through life on auto-pilot and we glaze over all the best things in our life.  You know the old saying, “Stop and smell the roses.” Well, do you? I mean seriously, do you? How often do you take a walk and truly appreciate nature? Watching the sunrise or the sunset is an awe-inspiring thing. It’s 100% free, and it happens Every. Single. Day. And yet, we miss it.


Why is it so damn hard to stay in that happy, positive place?

Journaling is a great way to change your mindset!

Journaling is a great way to change your mindset!

 

Because thought patterns are learned, and once they are ingrained in your mind, your mind tries to keep you in that space. The more you allow yourself to repeat negative thoughts, the more ingrained these thoughts become in your mind, and the harder it is to flip those thoughts and your mindset. If you want to flip your life, you must change your mindset, so that you can be happier and more content. And they way to do that is to train your brain. If you want a fit body, you need to train. If you want a fit mind, you need to train, as well.

Change Your Mindset 5

 

But how? Well, I’m glad you asked. I’ve created a super-simple, 5-Day 40yearflip Mindset Challenge to get you flipping that mindset from negative to positive. It’s easy and painless, and totally FREE. And, it’s designed to make it easy for you to start focusing on mindset and actively working to change your mindset and flip your life.


If you want to create great things in your life, then you have to start by expecting yourself to achieve great things. Ready?  Let’s do this! Click on the link below to join, and an email from me will zoom straight to your inbox.

Self Care Activities to Flip a Bad Day Into a Good Day

Self Care Activities 5

Bad days, we’ve all had them. We will all, inevitably, have more of them. But, my 40yearflip friends, it’s how we deal with these bad days that separates the old us from the new us. When you have a bad day, you might find yourself popping a bottle of Cabernet, and ordering a pizza to numb yourself out on alcohol and carbs. I’ve been totally guilty of that a hundred times (ok, maybe more like a thousand.) But, over time, I’ve flipped the carb-stuff and booze-binge for a better option—self care activities.


Don’t get me wrong. There is absolutely nothing wrong with a good glass of wine or a good slice of pizza every now and then. In fact, I indulge in both regularly. It’s only bad if you are using these things to numb-out. When you indulge in the things you like to eat and drink, it should be done for the simple pleasure of it.


Self Care Activity 1: Read a Good Book

Self Care Activities

My number-one, go-to, most-favorite way to banish the blahs of a bad day is to dive into a good book. Books are magical; they transport you out of your everyday life and plop you into someone else’s. When you immerse yourself in a story, the thoughts that give you stress, kind of lay low for a while.


In fact, if the negative thoughts that were bringing you down, were actually not as bad as you let yourself believe, there’s a good chance that by the time you stop reading, those negative thoughts will have faded away.


Self Care Activity 2: Netflix and Giggle


Comedy is a powerful tool for mood lifting, and I’m not joking. Don’t underestimate the power of laughing! If you are having a terrible day, tune in to a funny movie or TV show. Re-watching an old favorite comedy can make you and laugh and bring back good memories as well.


You know the old saying, “laughter is the best medicine?” That’s because laughter releases endorphins, your body’s happy chemicals, making you feel instantly happier. This, in turn, decreases stress and boosts immunity! So laugh yourself silly, happy, and healthy.


Related: Flip Your Mornings from Frantic to Fantastic


Self Care Activity 3: Get Out of the House


If you feel like the walls are coming in on you, or if you feel like you are beginning to cocoon yourself into your house, it’s time to get out and see some different scenery and some actual humans. If this is you, then getting out to socialize and meet up with friends might be your best bet.


Self Care Activities 2

When you find yourself doing nothing but working and going home, you may simply need another outlet. Try meeting co-workers for drinks after work or calling up a friend to have a girls’ night out. I suggest downloading the meetup app, and finding a group-based activity to partake in. Get a little bit out of your comfort zone and it can be very good for you.

Self Care Activity 4: Spend More Time with Friends and Family

I know I tend to cocoon myself into my own little world when I’m not feeling 100% emotionally. I tend to cut myself off a bit. But that’s no bueno! Whenever you notice this happening to you, you’ve got to flip that behavior and reach out to the people who make you happy. This was a hard flip for me to make in my life, and even though it sounds simple, like all things, sometimes it’s not. 

Related: How to Declutter Your Mind So You Can Get Happy

Spending more time with your loved ones can be great for self care. Many people think being alone is the only way to take care of themselves and relieve stress, but sometimes the best thing for you is being around others. Think about your daily lifestyle and what tends to stress you out. You might find that you feel worse when you are constantly alone, but your mood seems to lift on happy hour night or when visiting your best friend. This is a good sign that what you really need is to get out and spend more time with others.

Self Care Activity 5: Get Social Online

We are more connected now, by more devices and apps than we have ever been. There is literally no reason to ever feel alone and disconnected. Get active on social media with like-minded people. Hit me and other 40yearflip friends up on Facebook or Instagram.

Find other Facebook pages and Instagrams to interact with based on your interests. There are pages for everything from specific TV show fandoms to reading clubs to gardening, you name it, there’s a Facebook page for it. And don’t be afraid to jump in and post and participate. Social media is SOCIAL, that’s the damn point. And these pages thrive on activity and couldn’t exist without interaction.

Ok, ladies, tuck these self-care activity ideas into the folds of your brain and pull them out next time you are feeling down in the doldrums. Comment below on what self-care activities work for you, and/or, just for fun, what you like on your pizza when you AREN’T eating it to numb-out.


Flip Your Mornings from Frantic to Fantastic with These Morning Routine Ideas

Morning Routine Ideas 4

Having a good, solid, morning routine that nurtures from the very start of your day, is one of the best ways to practice self care, and to get your day of to a calm, good-vibe start. There’s only one thing that’s hard about starting a morning routine, and that’s getting a few good morning routine ideas, and actually starting a morning routine. As they say, the first step’s a doozy.

I know that most of us, first thing in the morning, want nothing more than to just keep sleeping. However, I promise you, if you make this small flip, from snoozing-button-pushing, to giving yourself the gift of extra you-time in the morning, you will come to love your morning routine.

Like most things, morning routines are personal. What works for one person, won’t work for another person. So, my 40yearflip friends, I’ll just toss a few morning routine ideas at you and, you decide which of these would work best for you.

Morning Routine Idea 1: Get Cozy with Your Favorite Morning Beverage

Whether you drink coffee or tea in the morning, you can make this part of your self care ritual. Don’t do as I used to, and pour your caffeine fix into your to-go cup, and chug it down in the car on the way to work. That’s not enjoying your morning beverage; that’s gulping it down just for the caffeine jolt.

Morning Routine as Self Care

Everything you eat and drink should be consumed for the health of your body, or to enjoy the taste, the temperature, the texture, and the experience food and drink can give you. Savor your bites and your sips, always. 


Try to have your first cup of coffee in the morning all alone and in silence. Make it just the way you like it. Serve it to yourself in your favorite mug and savor it. Really, savor your drink. Take a minute to appreciate the smell and taste.


You can read the paper, write in your journal, or sit on your patio and listen to the birds chirping as the sun comes up while you enjoy your beverage. This is another great reason to wake up a little earlier than everyone else in your household. You will be amazed at how much better you feel with just a few minutes to yourself.

Morning Routine Idea 2: Spend a Some Time with a Book


Reading is on the best morning routine ideas. If you can set your alarm for an earlier time, it gives you the chance to catch up on your reading. Find a book that is inspirational and helps motivate you for the day. In the morning, I tend to reach for self-development books or other nonfiction. I like to be inspired in the mornings. I save fiction for the evenings.


Read just a few pages or a whole chapter, depending on how much free time you have. This can be while you are having your morning coffee, or if you are listening to an audiobook, during your morning walk. This gives you some time in the morning to not worry about what’s ahead, or get stuck in planning mode. 


Related: Flip Your Untapped Creativity into a Fun Self Care Activity

Morning Routine Idea 3: Avoid the Internet 


You want isn’t self care? Doing what almost everyone does when they have a few minutes in the morning, getting online. Stressing yourself out over work email is the opposite of self care. Reading they typos in Donald Trump’s tweets is the opposite of self care. The same goes for checking your calendar, reading the news, and scrolling Facebook. Flip this behavior right on out of your life.

Morning Routine Ideas


There’s plenty of time, later in the day to do all those things. When you are trying to start a new morning routine for self care purposes, you should unplug all devices. Don’t spoil your morning by letting your cell phone feed you stress. I put my cell phone on Do Not Disturb mode before I go to bed, and I don’t take it off until I’ve officially started my work day. 


Morning Routine Idea 4: Meditate for 5 Minutes


The morning is also the ideal time to meditate and repeat mantras. Mantras are sayings or words that help to center your focus and make it easier to meditate. You can also try breathing exercises or traditional meditation. If you want to take a walk in the morning, that can also help you to meditate.

Read How to Do the 5 Minute Mediation for People Who Don’t Meditate

What does your morning routine look like? Be honest! It’s ok if it’s less than zen right now. We are all here to learn and flip those habits. Tell us below so we can be inspired (or, if your morning routine is in progress, so we can commiserate!) Got a great pic of what your mornings look like? Tag us on IG with #40yearflip

Using Creativity as Relaxing Self Care for Women

Self Care For Women Idea: Get Creative!

Self Care for Women

Despite what you’ve seen in Hallmark Channel movies, not all self-care for women involves going for taking a bubble bath. Instead, you can tap into the creativity that’s inside of you, just waiting to get out! And, please, don’t tell me you aren’t creative. You are. Everyone is to one degree or another; you probably just haven’t let your creative muses out of their cage since childhood.


Well, it’s time to unlock that cage, and get creative! The benefits of participating in a creative activity for self care are abundant. You will feel relaxed, accomplished, and you’ll tap into a well of creativity that you didn’t know you had. So, let’s channel our inner artists, writers, and creators, and reap the self care benefits. Here are some creative and artistic activities to help you practice self care:


Self Care for Women: Get Writing

Self Care for Women 2

My go-to activity for creative self care is writing. Writing for self care can take many forms. If you have a story, burning inside of you, by all means, let those creative juices flow from your brain and out of your fingertips. If you enjoy playing around with words sounds, and meanings, try poetry.


Remember, no one ever needs to see the writing you do for yourself, so don’t be afraid to experiment. And most importantly, don’t be afraid of writing something that you think others will see as “bad poetry,” or “bad writing.” Your writing is no one else’s business but yours!

Related: How to Change Your Mindset and Flip from Unhappy to Happy

If you feel as if there’s an emotion in your chest or gut that you haven’t let flow out of you, or that you can’t really identify, freewriting is a great way to unleash that emotion. To freewrite, all you need to do is pick up a pen, get a sheet of blank paper, and write as quickly as you can--letting the words flow through you and on to the paper. It is important to write quickly so you don’t censor yourself. The idea here is to achieve a flow and get yourself into a trance-like writing state, so your inner feelings, thoughts, and emotions can come out. By freewriting, you can feel the feelings associated with that emotion, identify the root cause, and then address it. 


I find that when one freewrites like this, a lot of suppressed emotions can be released. Once these emotions are out of your body and on paper, you can then go one step further to releasing these feelings for good by burning the paper or tearing it up. If you aren’t ready to let them go, you could always keep the writing, of course, even if you don’t plan to ever read it again. 



Self Care for Women: Get Arty


Self care for women is about engaging in activities that makes you feel good about yourself and give you a break from whatever is causing you stress. By participating in creative and artistic self-care activities, you spend more time focusing on yourself and letting your inner creative bloom.

Artistic and Creative Self Care Ideas

Getting artistic is another super-easy way to be creative, while practicing self care. You should have some hobbies and activities you truly enjoy, just for yourself—activities that involve more than just watching Netflix and zoning out. 

So, grab a sketchbook and some art tools to draw, sketch, or paint as you wish. Don’t think you are capable of creating art? Well, you are wrong; everyone has at least a little artistic ability. Get on YouTube, and search for tutorials on sketching, watercolor painting, or even flow painting. Immerse yourself in a new way to be artistic and to create. Personally, I couldn’t draw a recognizable stick figure if my life depended on it, but it doesn’t mean I won’t try! 

Related: How to Slay Your Goals and Avoid Overwhelm

Self Care for Women: Get Coloring

Why is your Instagram account full of pictures of adults coloring? Because it’s a fun, addictive, therapeutic, and oh-so-pretty way to practice self care! I have seen adult coloring books focused on a wide variety of topics from The Golden Girls (which absolutely cracked me up, so of course I bought it!) to intricate, lacy mandalas.

Find one that fits your personality and is designed with the intricacy level you’re looking for. The more intricate the coloring book, the more patience, steadiness, and concentration it will take to complete a page. For some, a very detailed coloring book lets them zone out and get in the flow. For others, it will just seem like an unnecessary chore. We’re all different! So, flip to it, get one that appeals to you, and start coloring. This fun and easy self-care activity allows you to be creative and de-stress by simply coloring and not having to worry about anything. And bonus, it’s a great way to express your artistic side, even if you lack in artistic talent (slowly raises hand.)

Self Care for Women: Get Crafty

What better way to express your creative side than to learn something brand new? This is the perfect opportunity to get out there and try a new craft or form of art. You don’t have to be naturally artistic to be creative and enjoy any type of creative activity. Doing the activity isn’t the only way to taking better care of yourself, but also in learning how to do it. Think of some hobbies you always wondered about, like oil painting, making jewelry or metal stamping, or giving sewing or knitting a try. Go to Etsy.com and get inspired by all the great crafts, and then look up a tutorial for that craft. Or, visit some of these great crafty sites:

A Beautiful Mess  

Blueprint   

Crafting in a Green World    

30 Minute Crafts   

Get creative, ladies.

What’s your favorite way to get creative? Tell us all about it in the comments so you can inspire us. Or, get social with me on Instagram, and tag your self care pics with #40yearflip

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

How to Stop Emotional Eating for Women Over 40

Health Flip: How to Stop Emotional Eating and Learn to Eat Mindfully

How to Stop Emotional Eating

If you’re a bit like me, just the hint of a little stress will send you straight to the kitchen, in search of something yummy, satisfying, and probably not-so-healthy. The intent is, of course, to indulge in some delicious food in order to banish the thoughts that are causing you to stress. Stress manifests in different ways, but many of us can relate to the concept of emotional eating. But do we know how to stop emotional eating?

Ever catch yourself elbow deep in a bag of pre-popped popcorn after a crap-tastically stressful day? I have. Hell, I have (many times) planned an entire “cheat day” around all the foods I want to eat. I’ve planned entire vacations around eating.

Emotional eating, or stress eating, is when you consume food not out of hunger, but out of anxiety, frustration, or sadness. For some, emotional eating is triggered by a particular traumatic event but for others, it can just be a habitual reaction to stress or emotional turbulence.

But don’t worry—emotional eating is somewhat normal, and, like with anything, if you approach it with a plan, it doesn’t have to be such a bad thing. Besides, we all deserve a treat every now and then, right?

In fact, emotional eating can be great for relieving stress, if you choose the right foods, or the right amounts of the not-so-right food, and, provided it doesn’t get too out of hand. Did you know that eating puts our body into a state of relaxation by activating the parasympathetic nerves? Indulging in and savoring the flavors of food feels good and can lift our moods instantly. Making us flip from grouchy to giddy in no time!

But when emotional eating no longer relieves but rather contributes to stress, it can get out of hand. That’s when we need to learn how to stop emotional eating before it takes over.

Related: How to Avoid the Negative Effects of Sugar and Bust Out of Sugar Addiction for Good

How to Stop Emotional Eating: Flip from Guilty to Acceptance

Simple Strategies to Stop Emotional Eating for Women Over 40

Simple Strategies to Stop Emotional Eating for Women Over 40

For some, emotional eating can lead to guilty thoughts—this is totally unproductive and you’ve got to flip your way of thinking. Before you give in to emotional eating, set up limits. If you know that eating 3 cookies will make you say, “Oh, well, everyone deserves 3 cookies now and then, and so do I,” then great. Chow down on 3 cookies, and enjoy the heck out of them.




But, if you know that if you have 5 cookies, you’ll feel bad about yourself, be absolutely sure to serve yourself only 3 cookies. Don’t let what should be a pleasurable thing, like treating yourself to some chocolate chip yumminess, give way to self-loathing and feelings of shame. 





How to Stop Emotional Eating: Flip from Secrecy to Full Disclosure



If you feel as if you want to hide your eating habits, you know that you are making poor choices. I’m a Health and Wellness Coach, and yet, I’m never ashamed to post a picture of me eating churros and drinking a glass of champagne on my Instagram stories.




I don’t believe in denying myself any of things I love to eat and drink (and do for that matter). It’s all about balance. I know that I made good and healthy eating choices 9 out of 10 times. So, the 1 time I don’t, I make sure I enjoy every last bite. You should too.

Related: Why You Should Start Every Day with a Glass of Lemon Water


How to Stop Emotional Eating: Flip from Stressed to De-Stressed



To prevent emotional eating from advancing to the next stage, we need to tackle the problem at its roots: stress, frustration, and other emotional ruts.  




Take up meditation or yoga to simultaneously tackle stress and improve your self-discipline. Engage in a stress-free activity like painting or walking your fur baby, and take plenty of time to distance yourself from whatever may be causing your stress—whether that is work, a stressful home environment, or the people in your life.




If you journal, consider making an emotional eating chart, so you can see if there are any patterns in your eating habits.. Records of your day-to-day eating choices will help prevent you from putting on unwanted pounds and improve your overall mindfulness when it comes to consumption.




How to Stop Emotional Eating: Flip from Unhealthy Choices to Healthy Choices




And finally, to manage your emotional eating in a far more healthier way, look for healthy alternatives to your favorite go-to snacks, such as oven baked sweet potato fries instead of the regular deep fried kind, or carrot sticks and hummus instead of tortilla chips. 




Easier said than done, right? Yes and no. Sometimes, a carrot stick just isn’t going to cut it. So, indulge in a small amount of whatever it is you are craving. And then fill up with a healthier side dish. There is always some healthy or healthy-ish food that I crave for a week or two before I move on to the next craving. Sometimes it’s raw veggies and hummus, sometimes it’s ceviche. Whatever your cravings are, I’m sure you can find at least one that isn’t deep fried, coated in sugar, or full of fat.




How to Stop Emotional Eating: Flip from raiding the cookie drawer to PREPARED




Drinking My Daily Harvest on My Morning Walk

Drinking My Daily Harvest on My Morning Walk

Being prepared is the best way to avoid making poor choices. I always keep raw veggies and a healthy dip on hand, as well as some boiled eggs, and any other healthy foods that I’m craving that week. Since I’m busy (like, no kidding, who isn’t?) I keep pre-made meal cups by Daily Harvest in my freezer. Daily Harvest cups come all different varieties like smoothies, soups, full meals, chia parfaits (for when you need a guilt-free sweet) and even superfood lattes.




Now, I know that I always have a yummy, super-healthy choice on hand, and keeps me from grabbing an unhealthy snack when I’m hungry and short on options. This alone has improved my diet, and changed the way I choose to indulge and snack. Use my code for 3 free cups to try for yourself: RE-ALEDHH4 




Comment below to share your usual go-to craving food is. What is your vice? We all have one (ok….maybe a few!). 

How to Slay Your Goals and Avoid Overwhelm

Flip: From #AllTheThings to Slay Your Goals

Let me guess, you’ve got plans. Big ones. Goals too—lots of them. Well, then, ladies, let’s learn how to slay your goals and avoid overwhelm.

Slay Your Goals

You start with a small plan, and then you think and think about it, and your little plan to becomes #allthethings!. For example, say you decide that you are going to start eating healthy. And, after you decide on this pretty vague, general goal, your plan to eat healthy has suddenly morphed into something like this:

I’m going to wake up every morning at 5am, go for a 5 mile jog, while listening to self-help audiobooks, and plan out my entire week while running, and while listening to the self-help audiobooks. Then, when I get home, I’m going to make a kale shake with every superfood known to man blended up in it, and take some supplements, and then I’m going to pack another shake to take to work, because I’m never going to have take out every again for the rest of my life. Like ever.

And then, at work, on my lunch break, I’m going to powerwalk around the parking lot while chugging my health shake and listening to more self-help audiobooks. And then, after work, I’m going to go to the gym and join pilates, yoga, spinning, indoor paddleboarding, and sign up to run a marathon. Or better, yet, I’ll sign up to run every marathon in America! 

And then what happens? 

·      You don’t do any of it because you are overcome with overwhelm. 

·      You blame yourself for not achieving any of your goals. 

·      You end up feeling like poo poo about yourself. And then you eat 2 pints of ice cream, while binge watching HGTV, all the while, beating yourself up with negative, self-deprecating thoughts. 

Sound familiar?

I know it does, because we all go through this.

You are not alone. You are not defective. You are not bad at sticking to plans. You are not unable to reach goals. 

You just got caught in the cycle of #allthethings!. And the cycle of #allthethings keeps you from slaying your goals.

We all want to be our best. And our brain sometimes tricks us, and sets us up for failure, but trying to rush us into being our ideal self.

But no worries, because I’m going to tell you exactly what’s happening in that well-meaning brain of yours, and, most importantly, how to flip those thoughts it so you can slay your goals, every time with the one-flip-at-a-time method.

Slay Your Goals 2

Yes, your brain means well. It’s trying to make you be your best self. But, often, in this pursuit, it kicks into overdrive, and lays out a plan that, when executed correctly, takes time. 

So what’s the solution? How can you flip from #AllTheThings to focused goal setting and slaying your goals with the one-flip-at-a-time method?

1.   The first step is to recognize when your brain flips into #allthethings! mode. 

2.   Next, tell yourself to stop the cycle. 

3.   Understand that your self-worth is not dependent upon whether or not you can manage #allthethings! or not. Don’t value yourself so low. 

4.   Now, it’s time to actually tackle the initial goal. Likely, when you decide to take on #allthethings!, you actually started with a small goal in mind, before you let your brain go into perfectionism mode. Focus on that one small thing. Set out a single, achievable goal for yourself, and a realistic timeline to work toward and slay your goal.

Related: Flip Your Mornings from Frantic to Fantastic with a Morning Routine

For example, say you decide that you’re going to make yourself a kale and berry shake every weeknight before bed, so that in the morning, when you are rushing to get ready, your healthy breakfast is ready for you. You don’t need to think about it. The work was done the night before. Great. That is a single, attainable goal.

Set out to slay it. Repeat this one goal until it becomes a habit--until you do this naturally as part of your evening and morning routine. Once it’s part of your routine, you have successfully slayed your goal!

5.   Once this goal has been slain, add in a second goal. Let’s say you are firmly in the habit of making your weekday shakes at night, and drinking them every morning. Now, what is the next small, attainable goal you can work into your routine? Do you want to add in 20 minutes of walking in the morning? Add it in.

Once you figured out how to slay your goal, and the morning walk has become part of your daily routine, you could choose to add in a 3rd, attainable goal. And so on and so forth, until you are slaying it forever and always.

6.   Avoid the temptation of #allthethings!. Once you have reached a milestone, your brain is going to try to convince you to that you can handle adding in a few more goals, and speeding up your timeline. Do not fall for it. Keep your momentum slow and steady. Be the tortoise, not the hare!

7.   Do not let your #allthethings! brain convince you that small victories are not enough. Be proud of every victory, every reached goal. In fact, be proud of every attempt at reaching a goal. 

8.   Do not criticize yourself too harshly if you don’t perfect every goal, every time. Instead, celebrate your small wins, and forgive yourself for small missteps. If you do miss a goal. Shake it off and try again.

Keep that momentum going!

Flipping from #allthethings! to focused goal setting and achieving takes practice and patience with yourself. But it is worth it. You are training yourself to be a goal-slaying master.

Slay Your Goals and Avoid Overwhelm with the One Flip At A Time Method

Slay Your Goals and Avoid Overwhelm with the One Flip At A Time Method

Implement this one-flip-at-a-time method every time you want to achieve something. By using this method, you rewire your brain and train it to slay your goals in a focused and organized manner, designed to set you up for success. And, once you start slaying those goals, you will learn to think of yourself as a goal slayer, which in turn, will make it even easier to continue on your journey to a better you.

You have it in you to slay those goals. I believe in you. What are you big goals, and how can you slay them by flipping from #allthethings! to focused goal setting and achieving? Lay them out in the comments! And then hit the slay button.

Did someone say slay button? Well, here it is! I’ve made a handy-dandy worksheet, just for you, so that you can flip from#AllTheThings to focused goal setting and achieving, no matter what your goals are.

How to Be Happier Every Day and In Five Seconds Flat

Flip From Unhappy to Happy: How to Be Happier

How to be Happier

It is so easy to get stuck in the cycle of thinking that one day your life will be better, but just not right now. Or, even worse, that you are doomed to live an unfulfilling life, day in and day out, until one day, you die.

Ugh, that was depressing just to read. I can’t imagine living that way. Well, yes I can, because I did. I lived with that exact mindset for most of my entire adult life. I get it. But what so few realize is that it is so much easier to make the small flips in life that make us happier than to remain stuck and unhappy. 

And, if you are still stuck feeling this way, you, my friend, are not alone. Most people don’t realize that it’s in their grasp to learn how to be happier. As little experiment, I kept my curious little ears open all last week to hear how people talk about themselves and their lives. (Eavesdropping is one of my super powers, in case you were wondering.) 

Here are a few things I heard:

  • When I win the lottery, I’m going to retire, and move some place better than this. This place is depressing. (I wanted to say, “Yo, you live in Miami. People dream of retiring here. And you are…already here!) 

  • I’m not buying any clothes until I lose five pounds. (Ok, you know who you are, so I’m just going to say right here what I said to your face…Ummm, didn’t you say that like six months ago? And six months before that? And, I think you see where I’m going with this, right? Good! So buy the damn pants and enjoy the heck out of them!)

  • My life is so boring! (I didn’t know this person, but we were sitting at the same happy hour spot, and it was such a great happy hour spot. Who are these people being bored at a happy hour with free tacos? Yes, free tacos.)

How to Be Happier

How to Be Happier

If you are brave enough to admit to yourself that you can relate to these Debbie Downers (don’t worry, no one has to know), here are 4 quick and easy flips that’s teach you how to be happier in seconds: 

1. Focus on the Good Over the Bad

No matter how spectacularly blah-tastic your life seems right now, there are some shiny little objects you can hold on to. Do you have a warm place to sleep at night? Is your favorite TV show on the DVR, just waiting for you and a tub of ice cream? Did you just send out a meme to everyone you know and now the lols are rolling in? Is there a taco with your name on it out there in the universe (bonus points if it’s free!)?

Can you, your heart, and your brain land on at least 5 good things? Are there 5 things in your life that give you at least a glimmer of joy, hope, or just make you say, “Umm, yes, please!” Good. You are so lucky. You have so much to be happy about.

Related: Self Care Ideas for Women Who are Too Busy for Self Care

2. Look back with gratitude instead of regret

4 Easy Flips Can Teach You How to Be Happier in No Time

4 Easy Flips Can Teach You How to Be Happier in No Time

Every single thing that has happened to you in your life, every fall, every misstep, every lost lover, every forgotten opportunity, and even every mistake you’ve ever made has made you the you you are right now (there’s a heck-ton of “you”s in that sentence, but hey, this is self-help, and self-help is the one time where it really is ALL ABOUT YOU!) 


Even if you don’t think you are living your best life, or that you aren’t the ideal person you want to be, you know yourself better than anyone else in the world, and you know that you have a plethora of redeeming qualities. And, you’ve earned them. Yes, it would’ve been great if you got the promotion over Sally-know-it-all-down-the-hall, but you learned from that experience. It made you smarter. It made you a bit tougher. Maybe, hopefully, it made you evaluate what you want and what you can do to get it. 

Look back on all your past with gratitude—even the dark and ugly times. The bad times are the ones that give you grit. They are the experiences that build wisdom. You deserve a lot of respect for living through them and surviving, and no one owes you more respect for that than you do. Go you.



3. Flip Your Mindset from Negative to Positive

It sounds so simple because it is. It sounds too simple, in fact—too good to be true. But the truth is, it’s that simple, and it’s that hard. 


It’s simple because deciding to be positive really and truly makes you a happier person. When you decide to look for the positives in any situation, to appreciate the growth and knowledge gained from a less-than-stellar experience, it immediately makes you happier. This is what I call a flip. A flip is a small, quick mindset change that can improve your life.


Flip from dwelling on negativity, and looking for all the chances to be negative, and instead, look for those shiny objects you can grab and hold on to. It’s that simple. But it takes practice—that’s the hard part. 


Start practicing this flip with small things, and soon it will become part of your mindset tool collection. For example, let’s say that after work one day, you go to the grocery, intent on making your Grandma’s famous spinach lasagna. So far, so good. But, once you get there, you discover that they are out of her super-secret ingredient. As soon as your start hearing your brain say things like, “Of course, they don’t have what I need. Isn’t that typical. First I had a crap day at work, and all I wanted was some damn spinach lasagna, and now I can’t even have that. The world is against me. I have the worst luck.”


Flip that switch, girl, pronto. As soon as that voice starts babbling on, cut it off, and tell yourself that you just weren’t meant to make dinner today. And now you have time to finish reading the book you haven’t had time to read, and finally order from that cute new Italian place on the corner. Alone time + book + hot food delivered to your door = perfection. Damn, you’ve got it good.

Related: Why You Should Focus on Mindset if You Want to Be Happy

4. Remember You are in Good Company


I know you think that you are the only one who feels this way. You’re completely convinced that your next door neighbor, your friends on Facebook, and that promotion stealer, Sally-know–it-all-down-the-hall all have their sh*t together, and only you feel this way. But I promise you, that this is not true.


Evidence number 1—remember my little week of eavesdropping on Debbie Downers?


Evidence number 2—Let me tell you, I spend a good chunk of my everyday life, hanging out with other life coaches, and even they have their moments. We all do. And thinking that you are the only one who suffers with this, is just another belief that holds you back from being happier every day. 


So, those are 4 easy mindset flips that you can start practicing right now because you now know how to be happier. The hardest part is just remembering to implement them, and believing that you have the power to use these flips, and make them work for you. Say them aloud. Write them down. Set a reminder in your phone. Commit to them in comments, right here, right now. Do whatever it takes to remember, implement, and benefit. I believe in you. Don’t flip out. Flip your life.