Boosting Self-Esteem: Easy Ways to Feel More Confident

Boosting Self-Esteem: Easy Ways to Feel More Confident

 

Boosting Self-Esteem: Easy Ways to Feel More Confident
Need a Confidence Boost?
Strong self-esteem makes life easier. It shapes how we see ourselves and how we act with others. Boosting self-esteem can seem hard, but these simple tips can help you feel more sure of yourself.
What is Self-Esteem?
Self-esteem is how much we value ourselves. It’s about knowing our worth, not about feeling better than others. High self-esteem helps us face problems, while low self-esteem can hold us back.
Critical Steps to Feeling Good About Yourself
1. Accept Yourself: Know your good points and what you can improve.
2. Be Kind to Yourself: Treat yourself gently when things get tough.
3. Value Your Beliefs: Speak up for what you believe in.
4. Believe in Yourself: Trust what you can do.
Tips to Lift Your Self-Esteem
1. Talk Nicely to Yourself: Be kind to yourself and treat yourself the way you would treat a special friend.
2. Set Small Goals: Small wins make you feel good. Aim for goals you can hit and celebrate when you do.
3. Choose Positive Friends: Be around people who make you feel good.
4. Stay Active: Moving more helps your mind feel better.
5. Think Happy Thoughts: Our brains are wired to focus on the negative. It takes 5 to 7 positive things to happen to cancel out the negative. Practice gratitude and focus on the positive. Negativity can not coexist with gratitude.
6. Try New Things: Learning boosts how you feel about yourself.
7. Help Out: Doing good for others makes you feel good too.
Making yourself feel better takes time and small steps. Negative self talk can sabatoge your efferots to increase your self-esteem. Practice mindfulness about the way you talk to yourself. The key is to practice self-care, reach goals, surround yourself with uplifting people, stay healthy, maintain an optimistic outlook, learn new things, and help others. Start these steps today and feel your worth grow. You can increase your self-esteem with these helpful steps.

The Easy Guide to Starting a Health Coaching Business From Scratch

The Easy Guide to Starting a Health Coaching Business From Scratch

Your Journey to Start a Health and Wellness Coaching Business Begins Here

“Learn how to start a your own coaching business with my step-by-step guide. Discover essential strategies, tips from business coaches, and more to succeed.”

Discover the essentials of launching your own business venture with guidance from a Professional Certified Coach and a National Board-Certified Health Coach. Whether you’re newly certified or contemplating a career shift, this guide is tailored for you.

Why Start a Health Coaching Business?

Embarking on a health coaching career offers the unique opportunity to transform lives—including your own. This sector not only allows you to follow your passion but also to establish a lucrative business model grounded in holistic well-being.

Key Steps to Success:

1. Legal Setup: Ensure your business is legally compliant to build a strong foundation.

2. Marketing Strategies: Learn effective marketing techniques to attract and retain clients.

3. Ongoing Education: Stay informed about the latest health trends and coaching methodologies.

4. Financial: Learn what to expect regarding business expenses and prepare accordingly.

5. Goals: Learn what to expect and how to set realistic goals and a plan on how to achieve them.

6. Assessments and Coaching Agreements: This book offers samples of coaching agreements and assessments that help you to show up as a reputable professional.

7. Networking: Learn the two types of networking and how to utilize both to gain more success.

8. Accreditation: Discover the importance of accredited courses and reputable coaching organizations.

9. Disappointment and Rebounding: Learn the secrets to rebounding after disappointments.

10.Workbook: This book is a workbook too. The questions are crafted to encourage the reader to visualize the scenario and problem solve the solution.

Your Path Forward

With the right approach and expertise, your health coaching business can flourish, making a lasting impact on the health and happiness of your clients.

Companion Health Coaching Business Course Coming Soon

Stay tuned for an upcoming course designed to further facilitate your success in starting a coaching business.

For further insights into health coaching strategies, visit:https://nbhwc.org/become-a-board-certified-coach/ https://coachingfederation.org/

Professional certified coach logoNational Board Certified Health and Wellness Coach logo

My Favorite Vegan, Gluten-Free White Bean Soup

My Favorite Vegan, Gluten-Free White Bean Soup

My Favorite White Bean Soup

INGREDIENTS:

White beans (such as cannellini or navy beans) 1 Can

Onion -1 medium-size onion diced

Carrot -3 medium carrot diced,

Celery -3 celery stalk, diced

Garlic – 3 cloves diced

Potatoes -2 medium-size potatoes, peeled and cut into chunks

Olive Oil -1 Tbsp olive oil, plus more for serving

White Wine -1/3 cup of white wine

Frozen Spinach -2 cups of frozen spinach

Rosemary -2 sprigs of Rosemary (chopped fresh leaves)

Paprika -1 Tbs Paprika (optional)

Salt – 1/2 tsp fine salt, plus more to taste

Pepper -1/8 tsp black pepper, plus more to taste

Vegetable Broth -2 cups  water with 3 Not- Chick’n vegetable bouillon or similar bouillon

Heat the olive oil in a large pot over medium heat. Once the oil is simmering add the diced onion, carrot, and celery. Cook, stirring often, until the onion has become softened and is turning translucent, about 5 minutes.

Add the garlic, can of beans with liquid , potatoes, rosemary (whole sprig, chopped, or dried, whatever it’s easier for you. I usually use 2 sprigs chopped because I like the rosemary taste) and paprika about a tablespoon (if you use it). Cook stirring frequently, about 1 minute.

Add the wine, (I use Clean Slate Riesling or White wine of your choice about 1/3 cup)stir well and let it simmer until it has evaporated, cooking for another minute.

Then add the frozen spinach, the vegetable broth ( I use  2 cups of filtered water with Not – Chick’n bouillon (3-cubes Whole Foods or Amazon or a bouillon of your choice) and a good pinch of salt and pepper. Raise the heat and bring the mixture to a boil, then cover the pot, reduce heat and cook gently for 15 minutes.

When the potatoes are soft and the soup is thick and creamy, remove the pot from heat. Taste and season with salt and pepper. (I usually add a pinch of salt at the beginning + 1/2 tsp later. You might need more salt, depending on your vegetable broth and on your personal preferences.)*

Divide into bowls, drizzle with olive oil or extra virgin olive oil, and more freshly ground black pepper if you like. Serve with a few tablespoons of quinoa, crusty whole grain bread and, if you don’t keep it vegan, add freshly grated parmesan cheese for extra flavor. Enjoy!

My Favorite White Bean Soup

INGREDIENTS:

White beans (such as cannellini or navy beans) 1 Can

Onion -1 medium-size onion diced

Carrot -3 medium carrot diced,

Celery -3 celery stalk, diced

Garlic – 3 cloves diced

Potatoes -2 medium-size potatoes, peeled and cut into chunks

Olive Oil -1 Tbsp olive oil, plus more for serving

White Wine -1/3 cup of white wine

Frozen Spinach -2 cups of frozen spinach

Rosemary -2 sprigs of Rosemary (chopped fresh leaves)

Paprika -1 Tbs Paprika (optional)

Salt – 1/2 tsp fine salt, plus more to taste

Pepper -1/8 tsp black pepper, plus more to taste

Vegetable Broth -2 cups  water with 3 Not- Chick’n vegetable bouillon or similar bouillon

Heat the olive oil in a large pot over medium heat. Once the oil is simmering add the diced onion, carrot, and celery. Cook, stirring often, until the onion has become softened and is turning translucent, about 5 minutes.

Add the garlic, can of beans with liquid , potatoes, rosemary (whole sprig, chopped, or dried, whatever it’s easier for you. I usually use 2 sprigs chopped because I like the rosemary taste) and paprika about a tablespoon (if you use it). Cook stirring frequently, about 1 minute.

Add the wine, (I use Clean Slate Riesling or White wine of your choice about 1/3 cup)stir well and let it simmer until it has evaporated, cooking for another minute.

Then add the frozen spinach, the vegetable broth ( I use  2 cups of filtered water with Not – Chick’n bouillon (3-cubes Whole Foods or Amazon or a bouillon of your choice) and a good pinch of salt and pepper. Raise the heat and bring the mixture to a boil, then cover the pot, reduce heat and cook gently for 15 minutes.

When the potatoes are soft and the soup is thick and creamy, remove the pot from heat. Taste and season with salt and pepper. (I usually add a pinch of salt at the beginning + 1/2 tsp later. You might need more salt, depending on your vegetable broth and on your personal preferences.)*

Divide into bowls, drizzle with olive oil or extra virgin olive oil, and more freshly ground black pepper if you like. Serve with a few tablespoons of quinoa, crusty whole grain bread and, if you don’t keep it vegan, add freshly grated parmesan cheese for extra flavor. Enjoy!

Middletown Library – Live Presentation – The Positive Psychology Diet – 21 Days to a Happier and Healthier Life

Middletown Library – Live Presentation – The Positive Psychology Diet – 21 Days to a Happier and Healthier Life

 

Take A Time Out With a Pajama Day

Take A Time Out With a Pajama Day

 

Most of the time, life goes according to plan. But there are times when negativity hits like a ton of bricks. If you are like most people, when adversity strikes, you feel frozen and powerless. You may also experience the guilt of not being able to accomplish anything.

When you are not feeling well physically you care for yourself by resting, taking medicine, and taking time off from your regular activities. Why not take care of your mental health by taking time off and nurturing yourself until you can process and regroup?

Mental health is a big part of wellness. Let’s face it; life has its moments. I believe in limiting your negative emotions, but it is also essential to express them when an unfortunate event arises. Just do not ruminate on them. Some of the reasons for negative emotions are experiencing a loss, feeling overwhelmed, or not having your expectations met. Although you cannot control the adverse event, you can control how you respond to it. A great way to do that is to create a “Pajama Day.” What is Pajama Day? I coined the phrase “Pajama Day” because if you are like me, when something adverse happens, all you want to do is climb in bed with your pj’s on until it passes. Here is the good news you do not have to put on your pj’s; you can create your Pajama Day your way. This is how.

A Pajama Day is a two-part plan for nurturing and action, and the best part of Pajama Day is that although you cannot control the adversity, you have control over how you want to spend your Pajama Day.

Part One: The adverse event occurs, and you feel frozen and stressed. Start your pajama day and do anything that makes you feel more comfortable. Allow yourself to have the time to recover without judgment. It is like calling a time out on your life to nurture yourself. You are human and humans need care. Practice self-awareness, self-compassion, and self-care. Self-awareness is to acknowledge the event and how it has impacted you. Recall your history of dealing with adversity and what worked to help you recover. Check-in on the best way to nurture yourself. Self-compassion is to show yourself kindness just like you would to a best friend who is going through a difficult time. Self-care is the nurturing part. Show yourself the love you need by allowing yourself time off from life to recover. The way you give yourself self-care will be unique for you. Some of my clients have shared that they nurture themselves by going to sleep, talking to a wise friend or family member, getting spa treatments, going shopping, eating favorite foods, dismissing their daily routine, watching movies all day, or doing nothing at all.

The most important part of Part One is the plan to end the pajama day with a positive plan to navigate through the adversity. The purpose of having rules with a pajama day is to avoid rumination and to give yourself the time off without the guilt.

For example, adversity hits, and the pajama day starts with permission to give yourself self-care with a positive plan. The plan could be twenty-four to forty-eight hours or a week in some cases, depending on the nature and degree of adversity.

Part Two – Plan to end the Pajama Day with a Positive Plan going forward

The second part of the pajama day is to end the pajama day with positive plan to regroup, go forward and overcome. The result will be a new you in adversity, being your best-self by putting your positive plan into action. This could include getting back on track with healthy food choices, exercise, and meditation. Some people report that they like to clean and organize areas of their home because it makes them feel like they are doing something and have control of improving something in their life. There are things in life that we can plan and most of the time if you plan well, things will work out the way you want. But if the unexpected happens and it is negative, there is always a way to catch your breath with a Pajama Day.

Gemma Nastasi – PCC, NBHWC, CAPP, CHNC

Take a Savoring Break to Become Happier

Take a Savoring Break to Become Happier

Savoring life’s joyous events and experiences is a powerful way to increase your happiness. Research shows that spending fifteen minutes a day for three days to reflect on positive thoughts or emotions mindfully can improve your well-being and overall happiness. Reminiscing on positive memories or images for ten minutes twice a day for one week will increase positivity. Finally, writing down three good things and why they happened can boost your happiness for up to six months.

Next time you take a break, why not try a savoring exercise and feel the happiness reward?

Capitalize on Adversity – My Interview with Senia

Capitalize on Adversity – My Interview with Senia

12 Positive Activities to Increase Your Happiness

12 Positive Activities to Increase Your Happiness

Make this year your best year yet! Although there has been plenty of adversity surrounding us, we have the power to rise above the negativity. I encourage all to focus on the positive changes they want to make this year. My interview with Meg Rentschler on The Star Coach Show discusses the 12-Intentional Activities that research shows will increase your happiness and well-being. Happy New Year to All!!!

https://starcoachshow.com/217-12-proven-steps-to…/

The Lodge At Woodloch

The Lodge At Woodloch

Join Me for a Fabulous Weekend of Wellness

Enjoy the luxury of the Lodge at Woodloch. The world-class spa offers healthy gourmet meals and a variety of classes and activities. I will be the guest speaker on Friday and Saturday, February 5th and, 6th to discuss how to increase your happiness. Please visit their website to explore the many wonderful experiences the lodge has to offer. This nationally recognized spa is an experience to remember.https://www.thelodgeatwoodloch.com/explore/speakers/gemma-nastasi

Boost and Protect Your Immune Health

Boost and Protect Your Immune Health

The concerns about the pandemic of Covid- 19 has been lurking around us since late February 2020, and as we approach the Fall months, we also have to contend with the flu. You cannot control the outbreak of viruses, but you can arm yourself with a healthy immune system. According to Harvard Health, you can do several things to boost and protect your immune health.

Eat a nutrient-rich diet – A high-fiber diet with plenty of fruits, vegetables, whole grains, and legumes stimulates immune activity. Probiotic and Prebiotic foods also help immune health. Probiotic foods include Yogurt, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso. Prebiotic foods include Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.

In addition to a healthy diet, vitamin and herbal supplements can also support your immune health. The critical vitamin and herbal supplements are Zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E.

Although studies are inconclusive, echinacea, Garlic, and green tea have been suggested to offer immune protection and boost immune health.

There are many claims that chicken soup can cure a common cold, but no clinical trials show that it helps with healing. However, chicken soup can make you feel better when you are sick, and it is also packed with various immune-supporting nutrients, which include: Protein and Zinc from chicken, Vitamin A from the carrots, Vitamin C from the celery and onions, and Vitamin A, K, and C from

Simple Chicken Soup Recipe

Ingredients:

1 Whole Chicken – make sure to take out the interior parts that are in the chicken before cooking

2 Tbs Olive Oil
2 – Medium Onions Chopped
4 – Garlic Cloves chopped
6 – Whole Carrots Chopped
6 – Celery Stalks Chopped
1/4 Cup Parsley Chopped
4 – Potatoes (any kind) Chopped
10 -12 Chicken bouillon Cubes
8 – 10 Cups of Water

You can add broccoli if you want.

Directions:

Put oil on a pan and add onions and Garlic, sauté for a few minutes and then add Carrots, Celery, Potatoes, and Parsley. Stir together and add the whole Chicken, Water, and Bouillon Cubes. Bring to a boil and lower the heat to simmer for about 2 hours. The soup is done when the chicken starts to fall off the bone. When the soup cools, take the chicken out, pull the meat off, and put the chicken pieces back in the soup. BE CAREFUL OF CHICKEN BONES in the soup.

Enjoy soup with rice, noodles, or quinoa

Note: This makes a large pot of soup. You can freeze the soup also.

There are other things you can also do to help with immune health.

  • Manage your stress
  • Get 7 to 9 hours of sleep each night
  • Exercise regularly
  • Do not smoke and drink alcohol in moderation
  • Keep positive, have fun and nurture healthy relationships
  • Remember to wash your hands frequently.

Hope you found this information helpful. Stay safe and stay well!

Nutrition and Immunity. (2020, July 23). Retrieved August 17, 2020, from https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

Vegan Pesto

Enjoy this Easy and Delicious Vegan or Non- Vegan Pesto Recipe

You will need a food processor and the ingredients below:

  • Two handfuls of Fresh Basil
  • Juice from 1/2 lemon
  • ¼ cup Pine nuts or walnuts
  • 2 Tbs of Nutritional Yeast
  • Violife wedge-like parmesan cheese or another vegan cheese – 1-inch
  • wedge cut into small pieces
  • ¼ to ½ cup of Olive oil
  • 1-clove of Garlic
  • Salt and pepper to taste
  • For the non-vegans – Make the following substitutions
  • Instead of nutritional yeast and vegan cheese substitute: add ¼ cup of pecorino romano grated cheese Directions: Mix the dry ingredients first, then add the remaining ingredients. Blend well! Enjoy!

It is Time to Thrive

It is Time to Thrive

How can you create a positive life when you are recovering from a negative event? Whether it is the uncertainties of Covid-19 or a negative life event, it can be difficult to imagine that you will experience happiness again. There is a road back I promise you, but it will take work.

What can you do? Basically, the most important thing you can do is to keep busy.

The following suggestions can help you rebuild your life and take your mind off anything that does not make you show up as your best self.

  • Read a book – There are a variety of self-help books or read a positive fiction book and escape into the story.
  • Meditate/Pray – I love the app Insight timer – they have a free account too
  • Call or Visit a friend on Zoom
  • Watch an uplifting TV series or Comedy. There are many options on Netflix and Hulu.
  • Listen to music – Create a playlist of your favorite songs
  • Join a Meetup Group on-line (there are Meetup groups for almost everything, book clubs, cooking, meditation)
  • Learn something new – (a new language, a card game, an online course) Coursera is an on-line app with a variety of courses)
  • Journal – journaling can be an effective way to purge your thoughts and to reflect
  • Write gratitude lists – Create a gratitude habit. It forces your brain to focus on the positive and creates positive pathways if you are consistent with focusing on gratitude
  • Help someone – Studies show that doing for others creates positive feelings for the person doing the good deed as well as the recipient.
  • Organize – You will feel a sense of accomplishment
  • Take up a new hobby or learn a craft
  • Look your best – Looking good adds to feeling good.
  • Exercise – let the endorphins flow. There are plenty of online exercises that are free of charge. Ride a bike or purchase exercise equipment (exercise bike, rowing machine, elliptical, treadmill, etc.) Many of the exercise equipment companies are offering financing at 0% and are also offering training programs with a variety of workouts. Nordictrack and Peloton are offering 0% financing over time. Orange theory offers a free online workout to do at home with different exercise levels. Pure Barre offers Pure Barre Go for $29.00 per month with several workouts to do at home.
  • Eat healthy non- processed foods to feel your best
  • Rearrange furniture, decorate or paint a room
  • Enjoy nature whenever you can
  • Limit listening to the news. Always be informed but you do not have to listen all day or every day.
  • Smile– smiling has a positive effect on your mood

The Positive Psychology Diet – 21 Days to a Happier and Healthier Life

The Positive Psychology Diet – 21 Days to a Happier and Healthier Life

 

“Transform Your Life with The Positive Psychology Diet: A Journey to Happiness”

Welcome to a transformative journey with “The Positive Psychology Diet: A Journey to Happiness”. This inspiring daily guide is your companion in creating the joyful life you deserve. Grounded in scientific research, this book reveals that while 50% of our happiness is genetic and 10% is influenced by life circumstances, a significant 40% is within our control.

In just 21 days, the time it takes for the brain to form new mental patterns, you’ll discover tools that promise a happier, healthier you. “The Positive Psychology Diet” is not just about food; it’s about feeding your mind with positivity and practical strategies.

Uncover why traditional diets often fail and how to transform not just your eating habits, but your life. Learn to harness your innate ability to de-stress, change long-standing habits, and achieve your goals. Ever wonder what makes the happiest people tick? This book guides you in adopting these traits.

Embark on this journey and use your 40% to craft a life brimming with happiness.

New Book – Available Now

Happiness Is My Choice: A Practical Guide to Happiness by Gemma Health Coach
by Amazon.com

What if I told you that research shows that there are activities and tools that you can implement into your daily life to increase your happiness? Would you want to try? Adversity is a part of life. Learn how to mindfully prepare for the difficult times and fully enjoy the great times. This book is a guide to help you increase your happiness and therefore your well-being. Do you want to be happier? You choose!

https://www.amazon.com/dp/1544809972/ref=cm_sw_em_r_mt_dp_U_Z5YgEbJ2CBRZJ

Manage Your Nutritional and Emotional Health

Manage Your Nutritional and Emotional Health

  • Make sure you wear a outfit that makes you feel great!
  • Listen or watch something funny or inspirational every day.
  • Focus positive energy on all the positives in your life and be grateful for them.
  • Put your problems to the side for a few hours a day. The problems may not seem so bad when you revisit them.
  • Do not participate in gossip or negative conversations. Words are powerful. Remember to use them wisely.
  • Drink plenty of water. Stay hydrated to remove the toxins from food and stress.
  • Try to get 7 to 8 hours of sleep at night and include a 20 minute period of meditation if possible.
  • Exercise – Include exercise in your daily schedule. Exercise releases endorphins which help to elevate your mood.
  • Try to eat and drink in moderation – deprivation has been proven to make you overeat. It takes 3500 calories to gain one pound of body fat so pick your desserts carefully.
  • Do not get on the scale every day
  • .Remember to focus on the things that you are grateful for each day.

Organic Vegetable Soup Recipe

Organic Vegetable Soup Recipe

Please use all organic vegetables

  • 2 tbs of organic olive oil
  • Fresh ginger, (about 8 chunks)
  • Fresh parsley, basil and oregano
  • I leek chopped
  • (1) onion
  • A few garlic cloves
  • (2) sweet potatoes, skin on chopped
  • (2) white potatoes, skin on chopped
  • Broccoli
  • Cauliflower
  • Carrots
  • Shiitake mushrooms
  • Peas
  • Kale
  • Celery
  • Filtered water if possible

Put oil in a pot, add ginger, garlic, onion, leek, fresh herbs, and sauté for a few min to infuse oil. Then add remaining ingredients.

Stir and keep from burning. Add water and cook until vegetables are cooked but still firm.

Add more fresh herbs and squeeze lemon for a zesty lemon taste. It is a great way to detox.

You can also get raw crackers at the health food store to compliment the soup.

Food Rules for Healthier Living

Food Rules for Healthier Living

  1. Don’t eat after 8 pm.
  2. Read all labels. If you can’t pronounce it, don’t eat it.
  3. Avoid processed foods
  4. Avoid grocery shopping when you are hungry
  5. Buy organic  and wild whenever possible
  6. Plan meals
  7. Drink at least 8 glasses of water a day
  8. Always try to buy fresh fruits and vegetables in season instead of frozen
  9. Do not rush meals.  Take the time to enjoy and digest
  10. Avoid emotional eating.
  11. Chew your food well before swallowing
  12. Control portion sizes.  Even healthy foods can add extra calories if you eat too much.
Eating properly is treating your body with the respect it deserves to work properly.

Vegan Gluten Free Almond Butter Granola Cups

Vegan Gluten Free Almond Butter Granola Cups

Ingredients:

  • Vegan Chocolate Chips – 1 cup
  • Almond Butter – 1 cup
  • Gluten Free Granola – 1 cup
  • Almonds – chopped for topping
  • Maple Syrup – 2 tsp.
  • Coconut Sugar – 2 tsp – optional
  • Coconut Milk – 1/4 cup

Heat almond butter, maple syrup, granola, and coconut sugar in a pan until combined.  Mix chocolate and coconut milk together until melted.  Spoon a small amount of chocolate in the paper cupcake cups.  Add the almond butter mixture and then spoon more chocolate on top of the mixture.  Sprinkle chopped almonds and cover with plastic wrap.  Refrigerate to harden.

Enjoy!!!

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