Autumn marks the season of Gratitude. Gratitude is not simply a feeling; it’s something we intentionally do.

The Season of Turning Inward

October has always felt like an invitation to pause. The air cools, the leaves turn, and life begins to quiet. It’s a natural time to reflect — to look back on the year, the lessons learned, the joys celebrated, and the challenges overcome. Autumn reminds us that everything has a season, even our emotions and experiences.

As I look outside, surrounded by the colors of change, I’m reminded how gratitude helps me stay grounded. Amid all of life’s movement: the uncertainty, the busyness, the constant flow, gratitude offers a steady center. It’s what keeps me connected to what truly matters.

My Journey with Gratitude

Gratitude didn’t always come easily to me. Like so many, I used to focus on what was missing, what I didn’t yet have, what hadn’t worked out, where I thought I should be. But over time, I realized that mindset was draining my joy.

The shift began with a simple practice: spending the month of November posting on social media something I was grateful for each day. At first, it felt small, like too simple to make a difference. But as the days turned into weeks, something changed. My focus shifted. I began to notice beauty in the ordinary, like a warm sunrise, a kind word, or even the lessons hidden in the challenges life kept bringing me. Gratitude became a lens through which I experienced the world differently. 

Gratitude as Mindset Medicine

Today, gratitude is my mindset medicine. It doesn’t erase worry or anxiety, but it certainly changes my relationship with them. When I intentionally give time to gratitude, my worries take a backseat. My heart softens, and my mind quiets.

This practice reminds me that we can’t always control our circumstances, but we can choose where we place our attention. When we center our thoughts on what’s good, what’s already here, we cultivate resilience. Gratitude becomes a powerful grounding tool, shifting us from fear to trust, from scarcity to abundance.

Even on difficult days, gratitude whispers, “You are supported. You are enough.”

Gratitude as Action, Not Just Emotion

Many people think of gratitude as something we feel. But what I’ve come to understand is that gratitude is most powerful when it becomes something we do. It’s an action. A daily commitment to noticing, acknowledging, and appreciating life as it unfolds.

That action might look like slowing down long enough to watch a sunset. It might mean expressing appreciation to a loved one. Offering kindness to a stranger. It could be taking a mindful breath before reacting, or saying a quiet thank-you for your morning coffee.

Each small act of gratitude reinforces a habit of presence. Over time, these moments compound, transforming how we move through the world. Gratitude in action is how we embody joy, not just experience it. 

The Birth of Gratitude In Action

Several years ago, I felt inspired to bring this practice to others. What began as a simple idea, to spend the month of November together focusing on gratitude,  has grown into one of my favorite Eclectic Well-Being traditions: our Annual Gratitude Challenge, Gratitude In Action.

Each November, we come together for reflection and intentional living. Through daily prompts, mindful practices, and small acts of appreciation, we align our energy with gratitude, just in time for Thanksgiving, the holiday that celebrates it most. Gratitude in Action reminds us that while gratitude starts as a personal practice, it expands outward, touching everyone we encounter.

Gratitude’s Ripple Effect

When we live in gratitude, everything changes. Not just within us, but around us. Relationships deepen. Opportunities seem to flow more easily. Our energy becomes lighter and more magnetic.

Gratitude doesn’t deny life’s difficulties. It doesn’t mask them. Gratitude gives us the perspective to move through them with grace. It helps us recognize the lessons in our struggles, the beauty in our imperfections, and the abundance that exists even when life feels uncertain.

When we choose gratitude consistently, we’re not just feeling thankful; we’re transforming our inner landscape. We begin to cultivate a sense of peace and contentment that lasts long after the moment passes. Gratitude becomes the soil in which joy naturally grows.

Writing Gratitude Into the Next Chapter

This year, as I prepare for our 2025 Gratitude Challenge, I’ve been reflecting even more deeply on this journey. Gratitude has become the foundation for nearly everything I teach and practice at Eclectic Well-Being. It’s the thread that weaves through self-appreciation, relationships, and how we engage with the world.

That’s why I’m thrilled to share that I’ve begun writing a book about gratitude. One that brings together all I’ve learned through my own experiences and my work with clients. My hope is to have it ready in time for next year’s Gratitude Challenge, so it can serve as a companion for anyone ready to walk this path of appreciation and transformation.

Writing about gratitude has reminded me how limitless this practice is. It’s not something we master. It’s something we return to, again and again, with a curious and open heart.

An Invitation to Practice Together

As we move deeper into this season of harvest, I invite you to join me once again for Gratitude in Action, our Annual Gratitude Challenge. Let’s pause together. To reflect, to notice, to honor the gifts this year has brought.

Whether you’ve joined before or this will be your first time, this challenge offers a gentle structure for turning gratitude into a daily rhythm. Each day brings a new focus, a new way to experience the world through appreciation and presence.

Because when we live in gratitude, we live in alignment. We create space for joy, connection, and peace to flourish.

✨ Let’s not just feel gratitude this season, let’s live it.

🌻 Ready to Begin?

Join me for Gratitude in Action: A 10-Day Challenge beginning November 16^th. Together, let’s make gratitude a way of life — one mindful moment at a time.

👉 Click here to sign up.  https://eclecticwell-being.com/

The post 🌾 Gratitude in Action: The Practice That Transforms appeared first on Eclectic Well-Being.

It’s like as soon as we learn something health-related about food, something new comes along to contradict the thing we just learned. Who’s right? Who’s wrong? What gives?

Like most things, there’s usually a grain of truth to something, but then it gets taken to extreme absurdity.

Let’s take butter, for example. Is butter bad for you? No. Would it be bad for you to eat only butter, and nothing else? Absolutely, but who’s doing that?

The truth hides in the middle.

A little butter isn’t going to hurt you. Eating it a stick at a time? Probably not the best idea.

Now it is true that in my personal health journey from 240 pounds down to 168 pounds, I made a lot of changes to my eating and exercise choices. But when I tell people that most of that difference resulted from cutting out processed foods, it starts to sound like a Conspiracy Theory.

Look, it’s not that “Big Food” is trying to kill us. There’s no evil plan where all of the food manufacturers got together and said, “Mwha-ha-ha-ha! If we add these specific ingredients to our products, it will make our customers sick and fat so our friends, Big Pharma, can profit from them! [Maniacal Laughter ensues]”

The reality is more like, “hmm, these less-expensive ingredients and fillers make the product cheaper while still tasting good so I can sell more product and make more money!” (If you don’t know what “fillers” are, check out grated cheese: https://www.golomblegal.com/blog/2016/march/what-is-the-real-problem-with-having-wood-pulp-i/ )

And the problem there is that those less-expensive ingredients and fillers also have less or zero nutritive value to them: they’re empty calories.

You see, those “artificial flavors and fragrances” are chemicals that mimic the chemicals naturally present in our foods that give that food its taste and smell. But that’s all it is: the chemical that causes the flavor or scent. The rest of the food that has the nutritive value isn’t there, only the flavor molecules.

That’s what we mean when we say, “empty calories.”

There’s nothing there your body can use for fuel. Your body runs on glucose, not chemical flavor molecules (or wood pulp for that matter).

What’s the problem with empty calories? You think you’re eating food, but you’re not. You’re eating a food-like substance, which fills your stomach and makes you feel “full.”

But when your body breaks down that substance into molecular form that it can use to repair your body and make new tissues, there’s nothing there for it to actually use. There’s no building material amid the filler. It’s just junk. So, your body removes the moisture content and passes the rest on to the colon for elimination.

Now your body is exhausted. It’s performed an entire digestive cycle, and it hasn’t gotten what it needs. Resources are becoming depleted. What does it do?

“Release the Ghrelin!” decrees the brain.

Ghrelin, of course, is the “hunger hormone.” Once released, you start to feel hungry again.

If you’re like I was, munching away on empty calories all day long because you’re hungry all day long, you might now be starting to understand why that is.

Yes, you are going to continue to feel hunger until your body is satisfied, nutritionally. You need to give your body what it wants. And it doesn’t want those empty calories.

What does your body want? I’ll be happy to tell you, but first I need to ask you a few questions. Click the link below to register for a free Comprehensive Eating Guide.

Answer a few questions on the form, and when you’re done, I’ll email you a personalized guide telling you how and what you want to eat to meet your specific health goals.

It’s free! Click now 😊 https://www.eclecticwellbeing.com/myeatingguidequestionaire

Why would you want a personalized eating guide? It’s your roadmap to success! The guide takes all the guesswork out of eating. You will know that what you’re eating is what your body wants and needs, AND in the proper portion sizes for you!

Once you start giving your body what it’s looking for, wonderful things start to happen. You start to realize that those decades you’ve spent trying to get your health under control are over. You’ve done it!

Take control of your life, now.

Click to get your Free Comprehensive Eating Guide and start seeing that scale swing in your favor.

https://www.eclecticwellbeing.com/myeatingguidequestionaire

The post What am I Supposed to Eat?! appeared first on Eclectic Well-Being.

I’m going through one of those times now. As Mark recovers, the weight of keeping everything in balance has been pressing down on me. I’ve longed to get out and soak in the fall colors, but instead, I’ve been at home managing daily demands. And while I know the tools to lift myself up, I also know that finding a way back to peace takes time.

Depression affects so many. In fact, about 1 in 5 adults in the U.S. experience mental health struggles each year. We’re not alone in these feelings. What I know is this: life isn’t always bright, but in the dimmest times, there are ways to find a flicker of light.

For anyone else who may be feeling low, I’d like to share a few ways to move through it, not as a cure-all. But as gentle reminders that these feelings are temporary, and hope is always around the corner. And while I know all the tools to lift myself up—the practices I teach and believe in—they’re not a quick fix. But when we commit to using them, these practices gently start to work, helping us shift our mindset, and inviting light back into the dimmest days.

If you’re feeling down too, here are a few things we can try together:

Finding Light in the Small Things

Gratitude can feel like a buzzword. But it truly has transformative power.  Gratitude has the power to shift our perspective, especially when it feels like nothing is going your way, when life feels challenging. It doesn’t magically make everything better, but it does help see the good that’s still there.

Lately, I’ve found myself grounding in small, simple things, like a warm cup of cacao tea, something I picked up last spring during our retreat to Costa Rica.  These moments may seem minor, but they’re a reminder that beauty still exists all around us, even in difficult times.

I also tune into Grateful by Nimo Patel, a beautiful song that has become a sort of anthem for me when things seem to be going in the wrong direction. If you haven’t heard it, it’s worth a listen. It echoes this very truth: “The gift to realize that everything is a gift.”.

Do you want to amplify your gratitude muscle with me and learn to invoke gratitude more often, consider joining my upcoming 10-Day Gratitude Challenge starting November 19. This challenge will include ten days of guided activities designed to strengthen our ability to be grateful for all aspects of our lives, even the challenging ones. Gratitude takes practice, and this challenge is a perfect way to start building that muscle.  This will be 10 days of practicing gratitude in new and fun ways. It ends on Thanksgiving, a day set aside just to simply practice gratitude.

When we pause to appreciate what we have—especially during hard times—we create a little more space for hope. Gratitude isn’t about ignoring our struggles; it’s about balancing the scales. Finding  one or two small things to appreciate can shift our perspective, even if just a little. When we practice gratitude regularly, it becomes a habit that, over time, naturally softens our more challenging emotions.

Remembering That Feelings Are Temporary

Mindfulness reminds us that no feeling, however heavy, is permanent. Feelings come and go, like waves on the shore. We don’t always have control over the waves, but we can learn to observe them, knowing they’re temporary. Things may not be going your way today, but in an instance things can change.

One of the core teachings in mindfulness is learning to sit with our emotions without judgment. When we label feelings as “bad,” we amplify their intensity. But when we simply observe them, we start to see them as passing waves. It’s okay to feel low—these feelings don’t define us. They are simply part of being human.

This realization has been such a comfort. Feelings of stress, sadness, or hopelessness can feel so consuming in the moment, but practicing mindfulness allows me to step back and notice that they will pass. The next day, I have a chance to start anew, with new energy and a new perspective. And even if that day is tough too, each morning brings with it the possibility for change.

Mindfulness gives us a gentle reminder that it’s okay to feel down. The key is not to judge those feelings or get caught up in them as if they define us. They are just part of the human experience—passing clouds that eventually make way for the sun.

Practicing mindfulness daily doesn’t require a big commitment. Sometimes it’s as simple as taking a deep breath and noticing how you’re feeling. You might try sitting with your coffee for a few minutes, just tasting it and feeling its warmth. It sounds simple, but moments like this remind us to slow down and bring awareness to the present.

Rewiring Our Thought Patterns

Meditation has been a refuge for me, a place to quiet the chaos and reset my mindset. When life feels overwhelming, meditation helps create some space, allowing me to step out of negative thought loops and find calm. For anyone who feels stuck in their mind, meditation can be transformative. It’s about seeing those thoughts for what they are and learning to release them.

When things aren’t going our way, when we’re caught in a cycle of worry or doubt, it can be difficult to see past it. Meditation allows us to pause, take a breath, and create some mental space. It’s not about eliminating all negative thoughts; it’s about changing our relationship with them.

As I sit in meditation, I focus on my breath, letting go of my need to “fix” anything right away. It’s in these moments of quiet that I find a sense of calm and clarity, helping me to release the grip of negative thoughts and shift into a more hopeful mindset. I only sit for a few minutes, but a few minutes is better than 0 minutes. And I know my mind appreciates those moments.

If you’re curious about starting or deepening your meditation practice, I’m offering a Mind and Meditation Series at Lake Michigan College this November. This series is about more than just meditation; it’s a space to learn how to work with our thoughts, to redirect them, and ultimately, to invite peace back into our minds. Meditation has been my go-to these past few weeks, giving me a much-needed mental reset when the world right now feels chaotic. Not in Michigan? It’s also available digitally on our website, https://eclecticwell-being.com/programs/.

Finding Healing Right in Our Own Backyards

There’s something deeply healing about being in nature when nothing seems to be going our way. Studies have shown that simply immersing ourselves in the natural world, spending time outdoors, has been shown to reduce stress, improve mood, and increase feelings of well-being.

It’s not just a poetic idea; studies have proven that spending time in nature lowers cortisol levels, reduces blood pressure, and even boosts our immune system. Even if you can’t escape to the woods, simply spending a few minutes outside the house can make a difference.

I’ve found solace in my own backyard. Though I’ve longed to get away and see the vibrant fall foliage, I’ve instead found little moments of peace by observing the trees, listening to the birds, and taking in the crisp air. Even just sitting outside with my chickens or walking around my garden reminds me of the gentle, natural rhythms of life. The Japanese practice of shinrin-yoku, or forest bathing, encourages us to immerse ourselves in nature using all our senses. Nature doesn’t rush; it simply grows and changes, and so can we.

Incorporating These Practices 

These practices—gratitude, mindfulness, meditation, and nature—are at the heart of my coaching practice. It is what I bring to every DREAM Retreat. Our yearly DREAM Retreats are something I look forward to. And looking forward to something special is a great way to break our moments of depression. Each retreat is a space to reconnect with ourselves and these essential tools, giving us time to restore and reimagine our lives. Next year we’ll bring the DREAM Process to Italy, where we’ll immerse ourselves in beautiful surroundings, reconnect with nature, and embrace moments of reflection and gratitude. Italy’s landscape will be the perfect backdrop for this journey, as we come together to find new clarity, calm, and empowerment. Just thinking of this transformative experience has my spirits uplifting!

If you’re feeling weighed down by life, I invite you to explore Il Dolce Viaggio; The Sweet Journey. It’s not a magic wand, but these retreats can be life-changing!  They provide a roadmap that leads to a more empowered and fulfilled life.

The Power of Patience and Small Steps

I’m not “up” for everything today, and maybe you’re not either. And that’s okay. Manifesting a positive life isn’t about denying the hard times when things aren’t going your way; it’s about finding ways to walk through them, one step at a time. If you’re in a rough spot, know that you’re not alone. Take it one day, one moment, one breath at a time.

In the end, I know that this isn’t about forcing myself to feel better instantly. Moving through difficult times is a process, and it requires patience. I remind myself daily that these tools take time—they’re not immediate cures, but gentle supports that lift us, day by day, toward brighter moments.

If you’re feeling down, take a moment to breathe. Find something small to be grateful for. Step outside, even if just for a minute, to feel the cool air or notice a plant blooming. Remember that every feeling, no matter how heavy, will pass. And if you’re looking for more structure, consider joining our Gratitude Challenge or the Mind and Meditation Series. Together, we’ll explore these practices and build the resilience we need to navigate life’s ups and downs.

We all face tough days. But with small, intentional steps, we can find ways to manage the load and manifest hope. Remember, this too shall pass. 🌱

The post Manifest Monday: When nothing is going your way… by Kathi Szabo appeared first on Eclectic Well-Being.

For some of us, the Halloween season might as well be called Candy Season. At least, that’s how I used to look at it. Candy Season led up to Gluttony Season, otherwise known as Thanksgiving. Which then, of course, leads right to Charitable Season, or maybe, “Tons of Homemade Pies, Breads, & Cookies Season.” Our family called that Christmas Time, but families of all different traditions tend to be doing the same types of things right around the Winter Solstice.

Now I know, for me, candy snacking started before Halloween actually arrived. At first it was days before. Then half a month. Then it crept up to the point that October was official Candy Month, with a steady crescendo of candy consumption climaxing on Consume Mass Candy Day.

After Halloween there seem to be more and more backed goods showing up as we approach Thanksgiving. It’s almost like we just need pie in November. And then on the Big Day, OMG there’s SO MUCH FOOD! If you’re leaving Thanksgiving Dinner and you haven’t had to loosen your pants, you did it wrong.

I don’t know about your family, but it seems like in mine, once we got used to eating sugar, more sugar-containing foods started to hang around. Like between Halloween and Thanksgiving, if we weren’t baking pies or cookies, we were buying Oreos and Chips Ahoy.

Between Thanksgiving and Christmas, we went through a lot of ice cream, pies, cakes, Entenmann’s-style coffee cakes and such.

And puddings! I can’t believe I almost forgot about pudding. My favorite was the stove-top kind where you had to cook it in a pot, then pour it into the “pudding glasses” then pop those into the fridge without spilling them.

I loved the chocolate flavor and that skin that would develop on top. 🤤Mmm… I might have to make some pudding now… Do you have pudding glasses? I honestly don’t know what the proper use for those glasses was. They were just perfect little single-serving size glasses that Mom always got out for pudding. 🤔Do I have pudding glasses?

After Christmas the sugar fest tended to continue through February, with Lesser Candy Day in the middle. Somehow the sugar train slowed itself down. By March, St Patrick’s Day was more about corned beef and cabbage and less about the sweets. From there sugary snacks started to wane.

But during that brief period of darkness, I would put on 10 to 15 pounds. And I know I’m not alone. That cycle, from late October through mid-March is when most of us tend to put on weight. It’s also, quite literally, the darkest part of the year.

It’s also the part of the year where nothing grows. We are biologically wired to want to put on some extra fat to get us through the darkness, so we’ll survive to see the next spring. The only problem with that is, we no longer live in a world that is season dependent.

Refrigeration is pretty new!

We can go to the supermarket and get fruit year-round. That’s a relatively new thing. Frigidaire released the first residential refrigerator in 1923! Before that, if you wanted to keep something cool, you needed ice.

Why do we have so many different traditions that all involve making fruit pies? Because our ancestors needed to do something with the harvest. Without refrigeration, fruits and vegetables don’t last very long. So, they canned what they could and cooked off the rest.

Perhaps uncoincidentally, we are also hard-wired to crave sugar. This is because in nature, sugary fruits tend to ripen in Fall, conveniently right before winter sets in. We crave the sugar because it’s a fleeting resource. We need to eat it to fatten ourselves up to prepare for the lean winter to come.

But again, we don’t live in a world where that cycle really matters any more. We have just as much access to food in winter as we do any other time of the year. Why then, do we continue to live as if we do?

More importantly, what can we do about it?

Are we destined to pack on 10-15 pounds each year just because we’re predisposed to it? No, of course not. Must we succumb to sugar’s siren call and eat it from Halloween through Valentines? No, but we absolutely will if we allow it.

Sugar is absolutely the hardest addiction to break. One reason being, it’s in everything.

Manufacturers can be sneaky!

Product makers know that people want to avoid sugar, so they often list it as other things. If you see dextrose, fructose, glucose, lactose, maltose, sucrose, or galactose, in the ingredients list, those are all different types of sugar.

Sometimes they try to give it the Health Halo of friendly-sounding names like: beet sugar, brown sugar, cane sugar, cane juice, (I love this next one) cane juice crystals (sugar!), coconut sugar, confectioner’s or powdered sugar, castor sugar, date sugar, grape sugar, golden sugar, demerara sugar, muscovado sugar, panela sugar, raw sugar, turbinado sugar, or yellow sugar. They might sound healthier, but they’re still sugar.

They might try to confuse you with names like: corn syrup solids, crystalline fructose, dextrin, ethyl maltol, diastatic malt, glucose syrup solids, icing sugar, Florida crystals, maltodextrin, or sucanat.

Or they might be using liquid sugars with names like: agave nectar or syrup, barley malt, blackstrap molasses, brown rice syrup, buttered sugar or buttercream, caramel, carob syrup, corn syrup, evaporated cane juice, fruit juice concentrate, golden syrup, high-fructose corn syrup or HFCS, invert sugar, malt syrup, maple syrup, molasses, rice syrup, refiner’s syrup, sorghum syrup, or treacle.

To your brain, all 54 of the things I just listed count as sugar and will make your brain prefer that product, because remember, we are hard-wired to seek sugar. As much as possible, avoid products with added sugar.

So how do you cut out sugar completely? You don’t. But, you do limit your intake of it.

For example, I love chocolate, but if I eat candy bars like I used to, I know what the result will be. I’ve seen that. I have evidence to support that. Instead then, I buy bags of little individually-wrapped dark chocolate pieces. Or, I buy a big dark chocolate bar. Not a candy bar, like a Mounds or Almond Joy Dark. I mean a solid bar of 60 – 92% cocoa. Dark and a bit bitter.

Dark chocolate is the way to go for two reasons. One, it’s actually a beneficial saturated fat is small quantities. And two, since it is a bit on the bitter side, we’re much less likely to mindlessly much away on it.

My other really big one was ice cream. I used to eat a huge bowl with at least four scoops of chocolate chip cookie dough or chocolate chip mint (sometimes two scoops of each), chocolate syrup, AND butterscotch syrup, topped with cool whip or Redi-whip spray.

Again, I know from experience what happens when I allow myself to do that regularly. I still have size 40 fat pants that I now use for yardwork with a belt cinched up so much it looks absurd. I keep them to remind me that at one point these were tight on me and I was contemplating moving up to 42’s.

So now my ice cream consumption is still daily. But I eat one or two little mini ice cream cones. Just enough to satisfy my sweet tooth. I do that so that on the rare occasion that we’re hanging out on the Bluff, I can have that Sundae at the Chocolate Café without worrying about it.

What about Thanksgiving, I know you’re wondering?

We did a whole Thanksgiving-themed blog post here: https://eclecticwell-being.com/tips-and-tricks-for-a-deliciously-healthy-thanksgiving/

The short story with Turkey Day is go ahead and indulge; but maybe don’t take a weeks’ worth of leftovers home (or give yours away if you host!) I’m still going to bake my cheese bread this year. And I’m going to really enjoy eating it. Once it’s gone though, I’m not baking anything else until Christmas rolls around.

For Christmas, we’ll probably bake some chocolate chip cookies and some kifli. Or kolaczki for the Polish side of the family. Whatever you call it, they’re those little powdered sugar covered white cookies and are typically filled with fruit preserves or nut butter. They’re good, but not something I could eat year-round.

Which works out well for our plan of only indulging a little bit around the holidays. Yes, I have been known to eat one slice of all four pies in one sitting before and I’ll happily do it again. (My stomach might not be so happy with me afterwards, and that is something else you’ll want to learn to listen to, but not in this article today.)

And that’s the key, right there.

We need to understand that as humans, we are wired to seek sugar and consume it, but we can control how much we ingest. We must be aware that we’re prone to packing on the pounds in winter and take active steps to avoid it.

One of those active steps should be getting in some exercise. We’re much more active in the bright, warmer months than we are in the cold, dark months. There’s simply more to do outside in the nice weather. Once things cool off, we don’t want to take our activity level down to: couch potato.

So there’s something you can do: Join a local gym. Go there and do something. Literally anything is better than laying on the couch in front of the tv. If you don’t know what to do, find a gym that offers instructor-led classes.

Getting healthy starts in your mind. You need to make a decision that this is something you want to do, and then start taking action on that decision. Life will never change otherwise.

Are you ready?

The post Transitioning Smoothly into Autumn appeared first on Eclectic Well-Being.

I’ve been thinking about programming lately and realized that computer programming is a lot like baking. With regular cooking, there’s a pretty wide margin of error. There are a lot of mistakes you can make and still have your meal come out fairly decently. With baking, not so much.

Baking is more of applied chemistry. There are reactions that need to happen. For those reactions to happen in the way you want, you have to be very specific with your measurements. In order for your baked goods to come out consistently the same, you need to follow a recipe.

We could call that recipe an algorithm; a logical series of steps that must be performed exactly as laid out to get reproducible results every time. Well that sure sounds a lot like a computer program.

You could even compare a computer programmer to the chef who develops the recipe for others to follow. In both cases, a recipe or algorithm is being created that future people will use to replicate the results of the original. Pretty cool!

Ok, so how does that relate to health?

We’re almost there, I need to give you some more background information.

When developing a program, the first thing you encounter before you can run it is the debugging process. There are two kinds of errors you might find: syntax, and logical.

A syntax error means the computer can’t understand what you want it to do. These are usually spelling errors. Looking at it from a baking perspective, let’s say you’ve misread 4 Tbs for 4 C of water. You might immediately notice that your batter is entirely too loose.

Just like a computer syntax error, you will need to fix your batter before you can attempt to bake it. Of course with baking, that might mean you need to start over, whereas with a computer program, it means looking for the misspelling and correcting it.

A logic error might be harder to find. Logic errors mean that all of your code was spelled correctly, but what you told the computer to do was not actually what you wanted it to do. The way you know you have a logic error is to look at the output and realize it’s wrong.

With baking, maybe you used 2/3 cup of salt instead of sugar. Your muffins might come out looking ok, but they’ll probably be too salty to eat. Or, maybe you forgot to add the butter and now they’re super dry. We know we made a mistake, but we won’t know what mistake until we’ve tried the muffins.

Have we made the crossover to health yet?

That’s where we’re going now. The thing is, every single day, we’re programming our bodies, whether we realize it or not. We give ourselves input, in the form of food and drink, and we get the energy to power ourselves through the day as output, with a couple of waste products that we’re not going to discuss in this article.

With programming our bodies, the syntax errors are pretty obvious. If you’ve ever tried to siphon gasoline from one container to another with a hose that you primed with your mouth, you know that spitting out the gasoline is pretty intuitive.

As soon as you taste it, your body screams at you not to swallow it. Likewise, if you put hard objects like rocks in your mouth and try to chew them, you’ll experience quite a bit of pain from your teeth. These are analogous to syntax errors. You’re trying to get your body to do something and it’s rejecting your efforts.

Logic errors, though, are much more difficult to find. Most people deal with logic errors for decades before realizing that they are the cause of their own issues.

Your body is giving you feedback all the time.

The problem is, we ignore that feedback, or start taking a pill to make it go away. Case in point, my Uncle Bill. Here we have a man who suffered from chronic heart burn for years. The solution? Over-the-counter heartburn relief drugs. The result? He died of esophageal cancer.

That heartburn was feedback! But rather than listen to his body, he took a drug to numb the pain. That’s the thing with logic errors in health programming: they’re subtle. An odd pain here, stiff back there, trouble taking a full and deep breath, these are all little things that your body is telling you, something’s wrong.

But what would happen if we took a different approach? Instead of providing random input and stimulus, what if we got specific? What if we followed a recipe? What if someone else created an algorithm for us that we could follow to reproduce desired results?

Do you think getting healthy could be as easy as baking a cake?

Well you’re in luck because that’s just what we’ve combined with Cultivus Fitness to bring to you. Eight weeks of programming, in fact, including the nine core competencies that everyone must master to achieve great health, along with personal-trainer led classes that show you how to move in your workouts to get fit without injury. All without breaking the bank.

Is this the right program for you? Absolutely! Click here for more info: https://www.cultivusfitness.com/

The post Can we Program our Health? appeared first on Eclectic Well-Being.

We probably think in terms like this because it’s been drilled into our heads that having an overabundance of body fat is a bad thing. They even gave us a handy little metric we can use to gauge how dangerous our body fat levels have become: The BMI scale.

BMI stands for Body Mass Index, and is the ratio of your weight in kilograms divided by your height in meters squared, giving you a number like 26.3. You then take that number and compare it to the provided scale, where:

     Underweight = <18.5
     “Normal” weight = 18.5 – 24.9
     Overweight = 25-29.9 and
     Obesity = 30+

And now you will see that at 183 and 5’10 with a BMI score of 26.3, I am overweight for my height, even though I’m sitting around 15% body fat, which is extremely healthy for a 52-year-old man. What gives?

That’s the problem with the BMI table. It only works for average people. For example, in High School I was the same height at 135 pounds. Most people would have called me “scrawny” (and they did back then), yet BMI-wise, that’s considered “normal weight.” BMI typically goes out the window for anyone with an athletic build.

So why do we even care about weight in the first place?

Who really cares if I weigh 135, 240, 168, or 183? Well, I should. The heavier I am, the more strain there is on my heart, and the more stress there is on my joints.

But, it works the other way, too. When we have too little body fat, we can’t properly regulate our hormone levels. It’s more challenging to maintain body temperature. Vitamins and minerals don’t absorb properly. When we’re under-fat, we might have lower energy levels and lower resistance to disease.

A healthy body fat range for men is between 10-22%, and for women 20-32%. That percentage can come at any body weight and height, though, so BMI isn’t really our best indicator of health.

Do you know what your body fat percentage is currently? Probably not. Most of us have bathroom scales to tell us what we weigh, but nothing to tell us what our body composition is.

Body composition, you’ve probably surmised, is how much of what tissues make up our overall total body mass. For example: total weight, body fat, muscle mass, bone mass, visceral fat, and water percentage. (Ok, water isn’t a tissue type, but it does account for a good chunk of overall weight.)

How do we get this information? There are a few different methods.

The absolute most accurate measure of body composition is an autopsy. This is also an incredibly invasive procedure as it requires that the patient already be post-mortem.

As for things we can use while we’re still alive, calipers can be used to pinch the skin to determine how much fat is present. You take samples from several different specific locations on the body, then run a little math equation to get your average.

Caliper testing is pretty accurate, but it can be challenging to pinch yourself in the right spots to get accurate readings. It helps to have a friend or coach do it for you.

Along the same lines as caliper pinch testing is circumference measurements, where you use a flexible tape measure to take readings from specific areas of the body. This tends to be less accurate as people with larger muscles also will have larger measurements.

There are more “automated” methods as well.

Hydrostatic weighing is also fairly accurate. Basically you fill a bathtub with water all the way to the rim, then get in and measure how much water your body displaced. (In other words, how much water dumped over the edge once you submerged yourself completely.)

There’s something called Bodpod which is essentially the same as hydrostatic weighing, except you’re doing it in a sealed air chamber. The technical name for this is “air displacement plethysmography,” and it’s also pretty accurate.

Systems also exist that will take a 3D scan of your body with dual energy x-ray absorptiometry. Here, low-level x-rays at different frequencies are passed through your body. The rays slow differently in response to the different tissues through which they pass, giving you a clear look at your body composition. The machine must be expertly calibrated for the best results.

My favorite method, and the one that I use, is bioelectric impedance. There are different types and some are more expensive than others. The highest degree of accuracy comes from segmental scales. These pass a low DC electrical signal through your feet and your hands at the same time. Like the x-rays, different tissues slow the electrical signal at different rates, giving you an overall picture of your personal composition.

I personally use the Tanita Ironman RD-901 InnerScan Pro for this. [Not a paid advertisement.] It’s a non-segmental version of the scale, so it’s not quite as accurate. But it’s half the cost, making it the winner in my book.

Body composition isn’t everything though.

At Eclectic Well-being, we like to look at what we call, “deep health.” We want our clients to thrive in all aspects of the human condition. We focus on the whole person and their whole life.

That means we’re looking at multiple aspects of their health. We focus on physical health, how our bodies feel, function, and perform. But we don’t stop there.

We also look at mental and cognitive health. How well we can think, learn, and remember. What is our client’s outlook and perspective on life and the world? How much capacity do we have for insight and conscious awareness? How creative and flexible are we in terms of problem solving?

There’s emotional health, comprising our general mood and our ability to feel and express our emotions. Are we experiencing more positive emotions than negative ones? Do we respond to emotional challenges in a productive, resilient way?

We focus on existential or “purposeful” health. What’s your “why?” Do we have a strong sense of intrinsic self-worth? Do we feel like we’re a part of a larger picture? What is our purpose in life?

Social health also comes to bear. How well do we connect and interact with others? Are we maintaining fulfilling, authentic relationships? Do we feel like we “belong” to something?

And finally we look at environmental health, or the feeling of being safe and secure, feeling supported, and having access to the resources we need to survive and thrive.

That is what “being healthy” means to us.

A deeply healthy person is a person who is leading a well-rounded life. Because once you have that under control, the body fat percentage takes care of itself.

Seriously. Being overweight is a symptom of another area of your life being out-of-whack. Once we get that addressed, everything else falls into place.

So, do you want to keep addressing the wrong problem and try yet another diet? Or do you want to finally get this figured out?

Here’s some great news! Right now, you can get started with the Reboot program we’re partnering with Cultivus Fitness to deliver. It starts on 9/30, so you’ve got time to prepare.

For more information, check out: https://www.facebook.com/photo?fbid=821172910195587&set=a.491199929859555

The post What Does “Getting Healthy” Even Mean? appeared first on Eclectic Well-Being.

This isn’t anything new. You may remember the Slim Fast commercials with Tommy Lasorda. “Give us a week, we’ll take off the weight.”

The only problem with that is Tommy had way more than a week’s worth of extra weight hanging around.

And that’s the same problem with all of these other quick turnaround promises. Most of the time, you’ve got more than 8 weeks’ worth of extra weight.

We don’t become heavy overnight. We’re not going to get lean overnight either.

We’re always in a rush to get there because we now live in the Amazon Age of Instant Gratification. It’s not the 1980’s anymore. We want results now!

But sometimes, there simply aren’t any shortcuts.

If you were constructing a house, you wouldn’t start with the roof. You’d need to lay the foundation, and build up from there.

We aren’t dealing with homes here, though. Instead, we have an already-built body, and now we want to remove an excess of fat, while building up lean mass.

But how often do we ever look at it from this perspective? What do we say most of the time instead?

“Wow, I need to lose some weight!”

Weight. Right off the bat, we’re starting by addressing the wrong problem. Well, heck, if I were to amputate a leg, that’s good for at least 50 pounds right there, yeah?

Ah, so maybe we don’t just want to lose weight. In fact, maybe we don’t want to lose anything at all!

When we lose something, the implication is that it’s something that we would like to find again one day. I don’t know about you, but I don’t want to find my missing fat pounds again at some future date.

So, if we don’t actually want to lose weight, what do we want to do? We want to release our fat pounds.

Yes! Release them; let them go! [Cue Elsa singing] We don’t want those fat pounds hanging around, and we certainly don’t want them back again!

Great! Now how do we do that?

We’re going to need a plan. The good news is that the plan is pretty simple: Eat healthy food and exercise.

Wait… Isn’t that exactly what the 8-Week Transformation is going to do? No, probably not.

First off, are they focused on food at all? Or are they just throwing a bunch of cardio at you?

Don’t get me wrong, we do need some form of cardio in our lives if we want to consider ourselves healthy. But if that’s all you’re doing, your efforts will be futile.

A focus on Resistance training is crucial. Resistance training builds muscle tissue, which is metabolically active. That means your muscle mass is always actively burning calories, even while you’re at rest (even while sleeping!)

Resistance Training also changes the internal biology of your cells themselves, adding more mitochondria and nuclei, giving you more available energy.

Is the program focused on mindset with a long-term approach to health? Or is it just a promise of a “quick fix?”

As we’ve discussed already, those quick fixes don’t last.

Are the people who are running the program interested in your ongoing health? Or are they only looking to make some fast cash off of you?

The program you choose should offer accountability and support. I’ve tried some “do it yourself at home” programs in the past. If you’re going to invest in a program, you want experts working with you. You shouldn’t have to go it alone.

Those experts are there to help keep you safe. If you take a person who’s been sitting on the couch for years and isn’t used to exercising outside of basic yardwork, and suddenly expect them to perform the workout routine of an Olympic wrestler 3 days a week for 8 weeks, how long do you think it will take before they become injured?

Experts take these things into account and plan a program that will ramp up the intensity. They will also ensure that the program is balanced, so you’re never overloading any particular areas of the body.

The “weight loss” industry is rife with people looking to profit from your misery; and those people are all too happy to take your money yet keep you miserable so you’ll keep paying them.

Should all of these “get back into health” 6-8 week programs be avoided? Of course not, but you’ll want to take a look at the program’s specifics.

If all of the advertising is promising you that you’re going to have a miraculous experience in transforming from being an out-of-shape, out-of-practice, eating machine, to a perfectly sculpted demi-god who is the envy of all their peers in only 8 weeks; avoid this program at all costs.

Those are all bright red flags indicating that the creators of the program are trying to manipulate you into joining it by promising you results in “just 8 weeks.” It’s very likely that they are only interested in taking your money and couldn’t care less about your success.

OK, so what does a good program look like then?

You want a program that’s going to define “healthy” for you. What does “healthy” even look like? What foods are healthy foods, and what aren’t? How do you make eating healthy foods palatable? What are healthy activities? What does “being healthy” even mean?

Are you going to become completely, totally healthy in 8 weeks? Probably not. And the program you join should be clear on that.

Your program should help to get you started, and it should be very much aware that the end of the 8 week program, isn’t the end for you. It’s just the beginning.

A good program will give you knowledge and training, and will inspire you to make permanent changes to your life that result in truly life-changing, long-term health.

It will give you the tools and the instructions you need to finally become that healthy individual you’ve been wanting to become for decades now. Not in 8 weeks, but slowly, over the course of many months, change will continue to come from deep inside of you as a result of having done this program.

That is what a good program looks like. Not an 8 week promise to fix all of your problems; but rather an 8 week, expert-designed and led, program to get you going, get you motivated, keep you safe, and get you to stick with it.

Because that’s really the critical piece: Consistency. You want to arm yourself with everything you need to be successful, and then start doing it. Consistently. Not merely for 8 weeks, but in perpetuity.

And that’s what a good program will give you: Things you can start doing now, and keep doing to keep building your health beyond a short 8 weeks.

And that’s exactly what you’ll get with the 8 week fitness Reboot program we’re partnering with Cultivus Fitness to deliver.

You’ll get all the nutrition information you need, access to me as a your Health Coach, instructor-led Yoga sessions and instructor-led workouts.

Reboot your:
👉Thinking » Develop a positive, can-do mindset
👉Habits » Create sustainable, healthy routines
👉Fitness » Achieve the strong, vibrant body you deserve

We like working with Cultivus because they offer no judgement, just support, which pairs well with our philosophy of working with what you have.

This is the program you’ve been waiting for.

Learn more here: https://www.facebook.com/photo/?fbid=817987587180786&set=a.491199929859555

The post Don’t be in a Rush to Get There appeared first on Eclectic Well-Being.

With the same results each time: Lose a little bit of weight on the diet. Get tired of the diet because it’s impossible to maintain for whatever reason. Go back to “normal food” and slowly gain back the weight lost, plus a little bit to add more motivation next year.

It doesn’t really add motivation though, does it? It’s more like adjusting to the new normal and seeing how long it takes before new clothing becomes mandatory because the old clothes are too tight now.

And that’s the whole cycle. Get tired of being too heavy, go on a diet, lose a bit of weight, gain it all back, and try again next year. So many people experience this that there’s even a term for it.

Yo-yo dieting.

So-named because that’s what happens to the weight. It bobs up and down, slowly but steadily climbing a bit higher over the course of the year, until we decide to do something about it, then it drops, and begins to climb all over again.

I suppose we could also have called it “itsy-bitsy spider dieting,” as the spider seems as persistent as that yo-yo.

Regardless of what we call it though, living through it feels demoralizing.

Year after year, sometimes more than once per year, we put ourselves through this. Consistently trying to get onto the other side of the scale, where the numbers go down and stay down.

But they don’t. We watch the mirror in horror as our face swells to the point that we no longer see any family resemblance. We are now the generic “fat person” background character in someone else’s movie.

Why is getting healthy so hard? Why do we have to struggle like this?

Some people can’t take it any longer and resort to drastic medical measures, like having their stomachs stapled so they physically can’t eat as much food. And sometimes that doesn’t work either!

Can you imagine undergoing surgery in an effort to lose weight, and still have it fail?

Now the medical community is even armed with shots to help lose weight. These products are brand-new. Has there been a long-term study on their effects on the body? Will we be watching TV in 2036 and seeing ads for, “If you used MiracleDrug and are now experiencing symptoms of disintegrating liver [or some long list of other possible horrible ailments] YOU MAY BE ENTITLED TO COMPENSATION!” Time will tell.

Why does getting healthy have to be so darned hard?

What if it wasn’t? What if all you needed to do to become the healthy version of yourself is eat and move a bit?

That sounds like fantasy, doesn’t it? Yet for millions of people, it’s reality.

No, there’s no accompanying magic pill to take that makes all of your consumed calories disappear. Likewise, there’s no special food, instant meals, or shake packages. You can literally eat the foods you enjoy, move your body in whatever way you can, and watch the scale go in reverse.

Yes, you do need to move your body. Does that mean hours upon hours of standing-in-place cardio sessions? Nope.

I was skeptical too when I came across this method.

I thought the only way to lose weight and get into shape was to spend a lifetime at the gym, drinking kale smoothies, and eating bland, flavorless “health” food.

Yet I made pork tacos with Spanish Rice for dinner last night, and every Friday night is Pizza Night.

I’m also a chocoholic. I eat chocolate every single day, and I typically end each day with ice cream.

Yet I dropped from 240 down to 168 eating just like this.

Mind you, I didn’t stay at 168 for more than a month or so. People started telling me I was looking “too thin,” so I tweaked my plan a bit and popped up to 183, where I’ve been holding steady since 2020.

So, what do you need to do to make this work for yourself? To answer that, I created a whole year-long immersion program.

During that program, I go over the nine core competencies that everyone must master to live a full and healthy life. None of them are hard, but it’s likely that you’re not doing all nine in the right way at the moment.

I know I sure wasn’t! That’s why, even though I was working out like a madman at the gym, I wasn’t seeing the results I wanted on the scale, or on my body for that matter.

After making these small tweaks, though, everything changed. It really does feel like magic! It took me several decades to pack on all that weight, but once I really got into it, that fat just melted right off in months.

While learning the nine core competencies, I also help my clients to incorporate them into their lives, so that they really start living them and embodying them. After that, I celebrate with them each month as the scale begins to drop, they buy a new outfit in a smaller size, their clothes start to fit how they want them to fit, and they start to admire their own reflection again.

Will it work for you?

Let’s find out! Schedule a call with me to discuss your situation, and if you think it makes sense for us to work together, we will 😊 If not, no worries. I want to work with clients who want my help. Is that you? Click the link below:

Visit: https://www.eclecticwellbeing.com/Mark1-2-1

The post Why is Getting Healthy so Hard? appeared first on Eclectic Well-Being.

Have you ever let some small thing totally derail your day? This used to happen to me all the time when I would “try” to eat healthy. Like, when ordering breakfast, I’d absent-mindedly have grabbed, paid for, then consumed an entire chocolate chip muffin with my morning coffee.

It’s not the muffin that’s bad, it’s what happens after eating it. Guilt. Shame. Beating yourself up for being a “bad eater.” And then the absolute worst thing happens: “Well, now this whole day is shot. I might as well eat all of the stuff I know I’m not allowed to eat.”

It isn’t the all-or-nothing mindset. It’s believing that we must be 100% perfect all the time, or it means we’re bad.

No. Don’t do that to yourself.

Instead, make a game out of it.

See how many “good” meals you can get in a row before eating something “bad.”

When I started, it was 2 meals. Mainly because I was eating those chocolate chip muffins for breakfast every day. For lunch and dinner I did pretty good.

Once I decided to start making breakfast healthier, my “good” streak stretched to 5. Now I was eating the muffins every other day. Progress!

Over time, that streak got longer and longer. Now, I’ve stopped keeping track, but it’s probably around 30 healthy meals in a row before I have an ice cream sundae, or a candy bar, or heck, maybe even a chocolate chip muffin.

Thinking along these lines is a much healthier mindset to have.

We are not one meal; nor are we one day. We are the culmination of all the foods we’ve eaten over the course of months.

With that in mind, what do you want to become?

Will you be made from fresh fruits and vegetables, lean cuts of meat, legumes, mushrooms, and other whole foods? Or will it be from whatever the ingredients are in the factory processed entrees waiting in the freezer?

I decided to live on the healthy side. How about you?

Bear in mind, it wasn’t an overnight shift. I was living on freezer goodies for years. Burritos, supreme pizzas, taquitos, chicken wings, were all lunch staples. If I ran out for lunch, it was a double quarter pounder with cheese, large fries and a chocolate shake. Or maybe a Mexican pizza, two tacos supreme, and a chicken burrito supreme, with a large Baja Blast Mountain Dew. Quite frequently it was also the Chinese Buffett.

Every time I tried to 180° my diet into health, I failed miserably.

I thought I was the problem. What else could it have been?

Turns out, it’s basic human psychology. Our brains don’t like too much change all at once.

“Don’t like,” is probably too soft a term here. It’s more like “everything is crazy! Which way is up? How do I get out of here?”

And that’s exactly what happens. The brain feels like it’s been thrown into chaos, and the subconscious mind takes over.

You can’t fight the subconscious mind.

The subconscious mind will always drive you to do the things you’ve told it you want to do. And in this case, the drive is back to “normality.”

At my most unhealthy state, I was eating all of the unhealthy things I mentioned above, while snacking on chips with sour cream-based dip, and washing it down with soda, beer, or coffee, depending on time of day.

And I had the bloodwork to show for it! I was still in my 30’s when my doctor put me on blood pressure and cholesterol meds.

My first wake-up call was when my cousin Marty passed away from a sudden heart attack at 42.

Then Mom’s reaction was, “oh, the 40-year curse got him.” To which I immediately retorted, “the 40-year what now?”

As it happened, the men on my mother’s side of the family had a history of dropping dead from sudden heart attacks in their early 40’s(!)

One of the other things these men all had in common?

Horrible eating habits. Just like me.

Now I was at a point where I knew I needed to change, because not changing was likely to kill me. I was already on meds. My triglycerides were off the charts. (Seriously, the chart ended at 500 and mine were in the 800’s!) My cholesterol numbers were upside-down. My arteries were probably already starting to harden and choke off.

But every time I tried to get healthy, I failed right back to where I started.

What I wound up doing, just happened to be the correct thing to do. I decided to start small.

I switched to black coffee, then I stopped drinking soda. That’s at least two meals every day where I wasn’t drinking empty calories.

Holy cow, did that make a difference!

I went from 240 down to 220 in what seemed to be an instant, but in reality was several months.

My face started to look more like a face again, instead of the generic roundness I had become accustomed to. My 38 pants that I had been debating about taking up to 40’s were now more comfortable to wear.

That little change alone went a long way, but it wasn’t enough to get me down under 220.

I tried to weightlift my way into health, thinking I would burn off all of the extra calories I didn’t need. In this, I became stronger; but the scale didn’t seem to want to budge.

I cut way back on those frozen entrees I had been eating for lunch and got into the 205 range.

It wasn’t until I got serious and studied the nutritional principles that I now coach that I was able to get properly lean.

None of it is hard! In fact, I like to tell my clients that I help them fail their way to success.

Would you like to have a conversation with me to see if I might be able to help you?

This link will let you look at my calendar to see if there’s any time where our schedules align. If there is, go ahead and book the Can I Help You Call 😊 I’ll take it from there.

https://www.eclecticwellbeing.com/Mark1-2-1

The post Game Your Way Into Health appeared first on Eclectic Well-Being.

Have you noticed the leaves beginning to show a hint of autumn colors? Are you feeling a slight chill in the air? A slower pace? The quietness at the beach?

As the leaves change colors and the air becomes crisp, fall offers the perfect opportunity to indulge in some self-care.

Taking a Cue From the Trees

Did you know trees  shed their leaves to care for themselves in the upcoming winter? It’s a survival strategy. Letting go of their leaves, they conserve energy. We can also let go, shed our negative thoughts and unhealthy habits. Releasing what no longer serves us and instead create space for positivity and growth.

Trees often appear bare and vulnerable after shedding their leaves. But, this period of rest prepares them for growth in the spring. It’s a reminder that sometimes, letting go and resting can lead to renewal and future growth. We too must bare our vulnerability in order to renew and rejuvenate. Through our openness, we can recharge, restore balance, and nurture our physical and mental health.

Trees shed their leaves as part of a natural cycle. This shedding is a form of transformation. It’s a reminder that change is a natural and necessary part of life. Self-care also involves recognizing the need for change and transformation within oneself. A natural cycle of personal growth and exploration, acknowledging our emotional, mental, and physical needs and making adjustments to promote well-being.

In essence, both self-care and trees shedding their leaves in the fall emphasize the importance of recognizing the need for change, letting go of what no longer serves us, and embracing transformation as a natural part of life. Autumn serves as a powerful reminder that self-nurturing and adapting to change are essential for overall well-being and growth, whether on a personal or natural level.

Fall Into Self-Care – Fall Into YOU!

As Autumn makes her arrival, make time for you. Make time for Self-Care. If you need a few ideas, here are some of my favorite self-care ideas for this cozy time of year. Why not show yourself compassion and love. Why not Fall Into YOU!

Warm and Nourishing Drinks

Here’s an easy idea. Swap your usual beverages for comforting autumn-inspired drinks. Sip on hot apple cider, pumpkin spice lattes, or herbal teas. These cozy beverages will not only warm your body but also lift your spirits.

This year I’ve dried my own herbs and plan to make some interesting and healthy teas using Mullein, a common weed found in many parts off the US. But I must say, it’s everywhere at Eclectic Sanctuary. Makes me feel like the universe is telling me to use it! Mullein is a natural herbal remedy with antiseptic qualities, meaning it prevents the growth of disease-causing germs. Research has found that it is effective at fighting pneumonia, staph and E. coli bacteria. Other studies indicate that it has antiviral properties as well and may help in slowing the flu. If you’d like to give it a try this flue and cold season, let me know. I’m going to be selling it online! The combination I made last week with raspberry leaves was absolutely delicious without any sugar!

Nature Walks

Why not take advantage of the vibrant fall foliage by going on nature walks. The colorful scenery and crisp air make for an ideal backdrop to clear your mind, reduce stress, and reconnect with nature.  Perhaps find a bench, or log or clearing and just sit. In forest bathing, we call this a “Sit Spot.” It’s simply sitting and observing what is around us. Connecting with nature and noticing the change in colors, the freshness of the fall air.

Another option, which  I am lucky enough to have here in Michigan, is to take a fall walk on the beach! In NJ, you could take a walk “down the shore” just as easily. Notice the quiet without the summer crowds. Listen to the waves. The call of the birds. Soak up the sun and the colors of the water. Take your shoes off and feel the coolness of the sand in your toes. The beach is a beautiful place to be in the fall.

Cozy Reading:

When was the last time you curled up with a good book and a soft blanket? Whether it’s a classic novel, a mystery thriller, or a non-fiction title, reading can transport you to different worlds and provide much-needed relaxation. It allows you to escape from the stresses of daily life and instead immerse yourself in a different world.

But did you know reading has many other benefits. Fiction reading can expose you to different perspectives, cultures and human experiences fostering our empathy and compassion. Reading before bedtimes can promote better sleep. Books that delve into new ideas or fictional works with deep characters can lead to self-reflection and personal growth.

This fall, start reading again if it hasn’t been a habit. Maybe start with the book Atomic Habits, by James Clear. It’s one of Mark’s favorites! You’ll learn how it’s all about small changes and how those small changes become habits.

Home Décor and Organization:

Our Home is our Sanctuary. A place where we are always welcome. Where we can be our true selves. So why not treat it that way this fall. Get creative by crafting autumn-themed decorations for your home. Try making wreaths, candle holders, or decorative pumpkins. Engaging in DIY decorative projects can be both fun and therapeutic.

Or maybe declutter and organize your living spaces. I love organizing my kitchen. Giving everything a place. It creates a calming feeling instead of chaos when my counters are cluttered with things and appliances.

Or what about decluttering your closet. Are there summer items that never got worn? What fall items no longer seem like you? If they’re in good condition, donate to a second-hand store or a local shelter. Unquestionably, a clean and organized environment has a positive impact on your mental clarity and overall mood.

Comfort Food Cooking:

With the cooler air, Fall is a great time to turn that oven on or spend the day in the kitchen experimenting with fall recipes. Try using seasonal ingredients like butternut squash, apples, and cinnamon. Make a pot of soup. Or maybe a chicken pot pie. Now is the perfect time to test new recipes for the upcoming holidays!

With our abundance of squash this growing season, we have focused on trying new ways to use it. So far we’ve found that Patty Pan Squash paired with tomatoes, feta and some spices makes a great Greek Dish. And that Spaghetti squash is a delightful compliment to Pork Medallions when teamed with ginger and rosemary! I’m looking forward to harvesting our pumpkins and making pumpkin chili and pumpkin soup for the cold winter nights that are coming.

Cooking is something that can be fun and relaxing when we team up with our partner and let ourselves focus on the experience and being together. When you are with someone you love, preparing healthy, homemade meals can be a fulfilling and nurturing experience. And it’s better for our bodies!

Spa Night:

This weekend, why not create a spa-like atmosphere at home. Pampering yourself can help alleviate stress and improve your overall well-being. Start with lighting some candles. Playing soft music. Take a long, hot bath with Epsom salts. Maybe use a facial mask and indulge in a soothing skincare routine. Close your eyes and let your body soak in the warmth of the water.

Afterward rest quietly and practice Yoga Nidra, a relaxing meditation, doing less instead of more. Simply lie in stillness and allow your mind to rest. Your subconscious will awaken.

Mindfulness Activities:

Practicing mindfulness can help us stay grounded as we transition seasons. Look for events in your community like a Sound Bath, Forest Bathing, Outdoor Yoga (before the coolness really sets in), or even a Fall Day Retreat like the one we will be hosting on Oct 14.

Fall Into Healing. Fall Into Nature brings Mindfulness and Nature together for a full day of Self-Care. On this day-long Healing Retreat, you will have the opportunity to experience five different techniques of Ecotherapy: Nature Meditation, Physical Activity (yoga and hiking), Forest Bathing, Animal Therapeutics, and Horticulture Therapy. If you are near SW Michigan or up for traveling to our Sanctuary, we still have spaces open. And if you register today, you get another mindfulness activity to use this fall, Mind Training 101 for absolutely FREE!

Short on time? You can still be mindful by simply noticing your breath. For example, one simple breathing exercise I use regularly is breathing deep into the belly to a count of 4, (a count of 3 or 5 works just as well) pause and then slowly release, allowing that exhale to be longer and slower than the inhale. This simple technique engages our parasympathetic nervous system, which is calming and nurturing and where we are our best selves!

Another mindfulness activity is journaling! Writing your desires, feelings or disappointments can help gain clarity and release negative emotions. Or maybe start a gratitude journal to reflect on the things you’re thankful for this fall. Furthermore, expressing gratitude can shift your focus toward positivity and foster a sense of contentment. Think of it as a jump start to Thanksgiving!

Create or Update your Vision Board:

Have you heard of RAS? The Reticular Activating System. Physically it’s the part of the brain that connects the subconscious part of the brain to the conscious part of the brain. See your brain takes in so much information, it must filter out those that it deems important to you and that which is not. For example, if someone tells you to find everything blue in the room and you look around the room, you notice all the blue, but then they ask you what was red, you have no idea because your brain filtered that out.

With a vision board, you are basically telling your brain what to look for. That these things are important to you. It primes your brain to find the opportunities to make it reality!  Obviously, this is why everyone should have a vision board!

What better activity to do on a rainy fall afternoon than to search magazines or the internet for pictures of what you desire. Then putting them on a board and looking at it every day so that your mind can better help you create the opportunity for your desires to become reality!

Embrace the Change

Fall is a wonderful season to prioritize self-care and embrace the changing rhythms of life. By incorporating these self-care ideas into your routine, you can make the most of the autumn season, nurture your well-being, and prepare yourself for the months ahead. Remember, taking care of yourself is a year-round commitment, and it’s essential to cherish the beauty of each season as it comes.

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