fighting yourself vs. loving yourself

Learning to love yourself is the first step to good health.

We compare ourselves to others and set our standards by the standards of others. We pick ourselves apart and put ourselves down. We try so hard to change everything about ourselves, sending messages to the body that it is not acceptable or lovable in its current condition.

What if you stopped fighting yourself and your body, and started loving it instead?

What if, instead of following every fad diet, you chose to eat foods that nourished you?

What if, instead of doing exercises you hated, you chose to move in ways that you enjoyed?

When you embrace where you are now and appreciate your body in its current state, suddenly, it becomes easier to make healthy choices that suit you.

No amount of kale or cardio will improve your relationship with yourself and your body. True health involves inner work, and learning to love yourself is the first step. In my Nourished for Life e-book, I talk about how to end the war with yourself and adopt a more nurturing approach to health and wellness.

How can you be kinder to yourself?

Be well,


Get Nourished for Life!


personal development: self-improvement vs. self-criticism

Let’s talk about personal development. We all want to grow, improve ourselves and raise the standards for our lives – and those are admirable goals. I personally work hard to become a better version of myself each and everyday. However, there are two key points to keep in mind:

1. Make sure that whatever you are doing, you are doing it for YOU and not for the approval of others. If you’re constantly seeking the approval of others, you’re wasting your time and energy. People’s opinions of you should not and do not define your self-worth.

2. Don’t be so hard on yourself. We are all a work in progress, and when striving to better yourself and your life, it’s important to know the difference between self-improvement and self-criticism. Striving for more doesn’t mean you can’t be happy with who you are and where you are now.


Be careful with how you talk to yourself. Are you constantly putting yourself down with thoughts like “I’m stupid,” “I’m such a mess up,” or “I’m not good enough?” If so, STOP that negative talk in its tracks. Negative thoughts lead to a negative outlook on life and harsh self criticism leads to a low self-esteem.

Remind yourself that you are worthy, you are good enough, you are accepted and you are loved.


“You are altogether beautiful, my love; there is no flaw in you.” ~ Song of Solomon 4:7

Be well,


healthy habit = healthy lifestyle

healthy lifestyleWe all have days where we lack motivation. We all have days that we don’t feel like working out. We all have days that we eat foods that aren’t the healthiest, or eat too much. You are human and these things happen. The goal is to not let a bad day turn into a bad week! It’s ok to skip the gym and rest instead, and it’s ok to eat pizza and ice cream once in a while. It’s all about balance. This is a lifestyle. If you made a less-healthy choice recently, make your NEXT choice a healthy one! Take the stairs instead of the elevator, have a salad for lunch, drink water instead of soda. Overtime your healthy habits will form a healthy lifestyle.

Be well,


the best ways to beat bloating

Pain in the abdomenOh, bloating. There are many reasons that our bodies will retain excess water. Certain foods, food sensitivities, fluctuations in hormones and stress are just some of the triggers that will cause fluid retention and leave us feeling “bloated.”

A majority of people will experience bloating after overindulging in sweets, fried foods or a super salty meal. You know how uncomfortable and frustrating it can be to wake up feeling like a water balloon! So today I’m sharing my best tips to beat the bloat!

Drink Water! 
I know what you’re thinking: ‘If I’m remaining water, why would I drink more water?!’ Well, drinking water will help you flush out the excess water that your body is holding onto and will help to restore the fluid balance in your body. Start your morning off with a glass of warm water with some freshly squeezed lemon juice and keep guzzling water throughout the day. I also suggest that you avoid fizzy drinks like seltzer or soda as these can make bloating worse.

Stick to simple-to-digest foods. Since your tummy is already feeling off, stick to smoothies, soups, salads and steamed veggies to give your digestive system a rest. Avoid fried, fatty foods or foods that you know are tough on your digestive system. It may also be helpful to have smaller meals throughout the day rather than 2 or 3 larger meals.

Reduce your salt intake. 
Excess salt is one of the reasons we tend to hold onto water, so if you’re feeling bloated, it’s best to avoid foods that are high in sodium and give your body a chance to release the excess water. There are plenty of ways you can flavor your food without salt, such as fresh herbs, spices and salt-free spice blends.

Add asparagus to your meal. Asparagus is a natural diuretic which helps you to release the excess water that your body is holding onto. It also contains prebiotics that support a healthy balance of bacteria in your gut. Asparagus is one of my favorite veggies and you can make it steamed, baked or sautéed with a little olive oil. Yum!

Sip on belly-soothing teas. When dealing with bloating and an upset stomach, certain herbal teas can help ease your tummy troubles. Ginger is a known to aid in digestion and help soothe your stomach. You can buy fresh ginger at your local grocery store and grate some into a teapot with boiling water and let it seep, or you can purchase a box of ginger tea. Fennel tea and Peppermint tea are also excellent for an upset stomach. You can purchase each separately, or find a digestive tea blend that combines these ingredients. I’m a fan of Yogi Stomach Ease Tea and I’ll add a squeeze of lemon & bit of honey to it.

Be kind to yourself. If you find yourself thinking negative thoughts about your body and feeling guilty if you overindulged, stop those thoughts in their tracks! Remember, you are human and it’s impossible to eat well 100% of the time! The bloat will go away, but those negative thoughts will do damage to your self-esteem. Immediately replace those un-loving thoughts with loving ones, such as, My body is a gift. I respect and appreciate my body. I am beautiful just the way I am. I love myself!

I hope these tips serve you.

Be well, friends.
Xo Tina