Author: Brittany M. Edwards

On a journey to be healthy and wealthy.

Mindful Eating: Transform Your Relationship with Food

by Brittany M. Edwards, posted in Mindful Living

In today’s fast-paced world, it’s easy to rush through meals without fully enjoying or noticing what you eat. Mindful eating offers a powerful way to reconnect with your food and your body’s natural signals. By slowing down and paying attention, you can cultivate a healthier and more enjoyable relationship with eating.

What Is Mindful Eating?

Mindful eating is about being present and fully aware during meals. It involves tuning into the flavors, textures and smells of your food while also paying attention to hunger cues and emotions. Unlike traditional dieting, mindful eating isn’t focused on restrictions, but instead on listening to your body’s needs and enjoying food without guilt.

Benefits of Mindful Eating

Practicing mindful eating offers several benefits:

  • Better digestion: Eating slowly and chewing thoroughly can improve digestion and nutrient absorption.
  • Weight management: Being mindful helps prevent overeating, making it easier to recognize when you’re full.
  • Enhanced enjoyment: Savoring each bite can make meals more pleasurable and satisfying.
  • Reduced emotional eating: Mindfulness can help you identify triggers for stress eating and make healthier choices.
  • Improved relationship with food: By removing guilt and judgment, mindful eating fosters a more positive outlook on eating.

How to Practice Mindful Eating

Here are simple steps to incorporate mindful eating into your daily routine:

  1. Eliminate distractions: Turn off the TV, put your phone away, and sit at a designated eating spot.
  2. Take a moment of gratitude: Before eating, pause to appreciate your food—where it came from, who prepared it, and its nourishment.
  3. Engage your senses: Notice the colors, textures, and aromas while you’re eating your meal. Take your first bite slowly and savor the flavors.
  4. Chew thoroughly: Aim to chew each bite around 20-30 times, which aids digestion and allows you to enjoy the full taste of your food.
  5. Eat slowly: Put your utensils on the table or on your plate in between bites and take breaks during your meal.
  6. Tune into hunger and fullness: Check in with yourself throughout the meal to gauge your hunger level. Stop eating when you feel satisfied, not stuffed.
  7. Acknowledge your emotions: Notice if you’re eating due to stress, boredom, or sadness. If so, consider non-food ways to cope, like deep breathing or a short walk.

Mindful Eating Exercise

Try this exercise with a small piece of fruit, like a raisin or a slice of orange:

  • Hold the fruit and observe its shape, color, and texture.
  • Bring it to your nose and smell it.
  • Place it in your mouth without chewing and notice how it feels.
  • Slowly chew and pay attention to the sensations and flavors.

Mindful eating is a simple but impactful practice that encourages a balanced and joyful approach to food. It may take time to break old habits, but each mindful bite brings you closer to a healthier and more harmonious relationship with eating.

Start small and be patient with yourself. Over time, mindful eating can become a natural and rewarding part of your life.

Here’s to savoring every bite and living well!

Embracing Walking Meditation

by Brittany M. Edwards, posted in Mindful Living

In our fast-paced world, mindful living offers a path to greater presence and peace. One powerful way to cultivate mindfulness daily is through mindful walking meditation. Unlike traditional seated meditation, walking meditation invites movement, nature, and awareness into each step. This practice can be done anywhere—on a walk through the park, a stroll down your street, or even pacing around a small room. Whether you’re new to mindfulness or looking for fresh ways to deepen your practice, mindful walking offers a beautiful way to connect with the present moment.

What is Walking Meditation?

Walking meditation is a form of meditation that combines movement with awareness. Rather than rushing from one place to another, you slow down, walking in a way that allows you to notice the sensations of your body and the world around you. It’s less about reaching a destination and more about being fully present in the journey, using each step as an opportunity to embrace and practice mindfulness.

This practice can be tailored to fit your day, whether you have just a few minutes or want to spend more extended time in nature. As you walk, you can focus on the feeling of your feet touching the ground, the movement of your muscles, the sounds around you, and even the rhythm of your breath. Walking meditation bridges the gap between traditional seated meditation and the active world, making it a versatile and accessible practice for all.

How to Practice Walking Meditation

If you’re new to mindful walking, here’s a simple guide. Aim to walk somewhere quiet if possible, but know that you can practice anywhere—even a bustling city street!

1. Set Your Intention

Begin by setting a clear intention to walk mindfully. Remind yourself that this isn’t about exercise or reaching a destination; it’s about being fully present. You might say to yourself, “I am here to connect with each step.”

2. Start by Focusing on Your Posture

Stand tall, yet relaxed. Feel the soles of your feet connecting with the ground. Bring your attention to the present moment by taking a few deep breaths. Notice how your body feels and allow yourself to arrive fully in this moment.

3. Take Slow, Deliberate Steps

Begin to walk slowly, lifting one foot, moving it forward, and placing it down with awareness. Pay attention to the sensations in your legs and feet—the pressure, the texture of the ground, and the movement of each muscle.

4. Coordinate Breath and Steps

Notice your breathing as you walk. Some people find it helpful to synchronize their breath with their steps—for example, taking two steps as you breathe in and two as you breathe out. You might choose a pattern that feels natural to you, or simply allow your breath to flow freely.

5. Engage All Your Senses

Mindful walking is not just about your body; it’s about experiencing the world around you. Notice the sounds, smells, and sights as you walk. Feel the air against your skin, listen to the rustling of leaves, or observe the light. If your mind starts to wander, gently bring it back to the sensations of walking.

6. Return to the Present When You Drift

It’s natural for thoughts to arise as you walk. When you notice your mind wandering, simply acknowledge it without judgment and bring your attention back to the sensations of walking. The act of returning to the present is an essential part of mindfulness practice.

7. End with Gratitude

When you’re ready to finish, pause for a moment and take a deep breath. Reflect on the experience with gratitude for the time you spent connecting with yourself and the world. You might place your hands on your heart and take a few moments of silence to close the practice.

The Benefits of Walking Meditation

Walking meditation has a range of mental, emotional, and physical benefits. Here are a few ways it can enhance your mindful living journey:

• Reduces Stress and Anxiety: Focusing on the present moment helps to quiet the mind, reducing stress and anxiety as you step away from worries and into awareness.

• Enhances Focus and Concentration: Walking meditation trains the mind to stay with one task at a time, which can improve focus in other areas of your life.

• Increases Body Awareness: By tuning into each movement, you become more connected to your body, helping you notice tension, stiffness, or areas where you can bring more ease.

• Connects You with Nature: Walking meditation offers a unique opportunity to experience the natural world with mindfulness, which can foster a sense of connection and gratitude.

• Boosts Emotional Resilience: Regular practice can help you build a habit of returning to the present, which can support emotional balance and resilience over time.

Tips for Integrating Walking Meditation into Daily Life

• Start Small: Begin with just a few minutes each day. As you become more comfortable, you can extend your sessions.

• Practice Anywhere: Mindful walking doesn’t have to be a big event. Try it while walking to your car, in the grocery store, or as you go about your daily routines.

• Combine with Traditional Meditation: Walking meditation is a great complement to seated meditation. If you find seated meditation challenging, walking meditation might be a refreshing alternative.

• Use Visual Reminders: Place reminders around your home or on your phone to take a few mindful steps throughout your day.

Back and Better Than Ever: My Health and Wellness Journey Continues

by Brittany M. Edwards, posted in Introduction

Hello, friends! It’s been a while since my last post, and I’ve missed connecting with all of you. Life has a way of throwing unexpected curveballs, and sometimes, we need to take a step back to recharge, refocus, and regain our sense of balance. That’s exactly what I’ve been doing over the past few years—and I’m happy to say that I’m back, feeling more refreshed and energized than ever!

During my time away, I took the opportunity to focus on my own health and wellness journey. As someone who loves sharing tips and insights with all of you, it’s important for me to walk the walk, not just talk the talk. Here’s what I’ve learned during this period of reflection:

1. The Importance of Rest

I’ve always believed in the power of rest, but I wasn’t practicing it as much as I needed to. Sometimes, in our busy lives, we forget that rest is just as important as exercise, nutrition, and mental wellness. This break allowed me to recharge and understand that rest is a form of self-care, not a luxury.

2. Mindfulness Matters

I spent a lot of time focusing on mindfulness, learning to live in the present moment. Whether through meditation, yoga, or simply taking a few deep breaths, mindfulness has helped me stay grounded and reduce stress. If there’s one thing I encourage everyone to incorporate into their routine, it’s mindfulness practices.

3. Listening to My Body

I realized I hadn’t been paying attention to what my body was truly telling me. Whether it was the need for more hydration, better nutrition, or a different form of movement, tuning in to my body’s needs has been transformative. Learning to listen is key to long-term wellness.

4. Healthy Habits Take Time

I’ve recommitted to my health goals, but I’ve also embraced the fact that meaningful change takes time. I’m no longer in a rush to hit the next milestone but instead focused on building sustainable, healthy habits that will serve me for years to come.

What’s Next?

I’m thrilled to be back and ready to share more health and wellness content that’s rooted in real-life experiences. Whether you’re looking for tips on fitness, nutrition, mental health, or simply finding balance in your daily life, I’ve got plenty of exciting posts coming your way.

Thank you for sticking with me and for all of your support. I can’t wait to dive back in and continue this journey together, stronger and better than ever! Stay tuned for more updates, and as always, let’s prioritize our health—mind, body, and soul.

Until next time, take care of yourself and stay well!

Warmly,

Brittany M. Edwards

Indigestion Issues?

by Brittany M. Edwards, posted in Health & Wellness

Indigestion, also known as dyspepsia, is the uncomfortable feeling you get in your belly usually during a meal or after. It usually comes with bloating, nausea or vomiting, belching, and gas. In some cases, you can feel it while or after having a drink (alcoholic or non-alcoholic). It can occur after eating spicy or fatty foods, food high in acidity, and from overeating. It is usually the symptom of an underlying problem like gastroesophageal reflux disease (GERD), ulcers, gallbladder disease, or irritable bowel syndrome just to name a few.

If you are having indigestion issues and are tired of taking prescription or over-the-counter medications, you might have already started looking into natural remedies to help you overcome those issues. There are many natural remedies to choose from, but there are a few that stand out the most and actually top of the list when helping ease the pain and comfortability of indigestion and all that it brings.

There are some preventive measures that can be taken to minimize indigestion symptoms. These would be the first line of defense to combat indigestion. Such as frequently eating smaller meals. You can do this by eating a small meal or snack every 2 to 3 hours. Also, eating at a slower pace can help your indigestion; it also reminds you to eat more mindfully. Limiting your caffeine intake and increasing your water intake are also good ways to help with indigestion. Make sure not to eat too late in the evening, this actually causing the heartburn, acid reflux, and indigestion that you are working to combat. Adding whole foods to your diet such as lean meat, fruits and vegetables are a great way to get your body healthy and avoid upset stomach and avoiding spicy foods.

Sometimes it can be hard to remember to do all these things (especially avoiding spicy foods in my case), so there are other natural remedies out there that will help with indigestion as well. These are the top few I found while doing my research:

  • Baking soda – acts as an antacid
    • Mix about 1/2 a teaspoon baking soda with a cup of water.
    • Can drink up to 2 to 3 times daily.
  • Ginger – promotes healthy digestion
    • You can add ginger as a spice to your meal.
    • You can make yourself a ginger tea to drink.
    • You can add 2 teaspoons of ginger juice and 1 teaspoon of honey to a warm cup of water to drink.
  • Apple Cider Vinegar – has alkalizing effect
    • Mix a tablespoon of ACV and a teaspoon of honey in a cup of water.
    • Can drink up to 2 to 3 times daily.
  • Fennel Seeds – contain volatile oils that help reduce nausea and control flatulence
    • In a cup of hot water, add 2 tablespoons of fennel and leave it to steep for a while. Strain the water and add a teaspoon of honey. Can drink up to 2 to 3 times daily.
    • You can chew a spoonful of fennel seeds.
    • You can dry roast, grind, and sieve fennel seeds. Take 1/2 a teaspoon of this powder along with water. Follow this remedy twice daily.
  • Chamomile – calms the stomach and soothes spasms in the intestinal tract
    • You can take a half-teaspoon chamomile tincture up to three times daily.
    • You can have a nice cup of chamomile tea.
  • Peppermint – the oil soothes intestinal muscle spasms and helps relieve nausea
    • You can take one or two capsules containing 0.2 milliliters of oil per capsule three times a day, between meals.
    • You can have a nice cup of peppermint tea.
  • Aloe vera juice – reduces inflammation
    • If you have a 1/2 cup of aloe vera juice before a meal, it will settle your stomach.
    • It is also a laxative, so be mindful that you will probably need to be near a bathroom.

There are plenty more remedies out there, what are some you have tried?

Value Yourself & Others

by Brittany M. Edwards, posted in Mindful Living

Sometimes we are faced with the hard choice of how exactly we should measure our value. It can be hard because most people will immediately think of their status in life (career, family, etc.) instead of their self-worth (what is inside of them). We think of all the external aspects and not the internal.

Your attitude towards yourself is EVERYTHING!

With that being said, what is the first thing that comes to your mind when you think of self-worth or value? For me, it is self-esteem. In sociology and psychology, self-esteem reflects a person’s overall subjective emotional evaluation of his/her own worth. It is a judgment of oneself as well as an attitude toward the self. If you are struggling with believing you are a valued individual, it will be hard for you to open yourself up to love.

Though you might find it strange, take a hard look at yourself in the mirror and say “You are AMAZING!” Say it with conviction, knowing that it is true. Each and every one of us is made differently but made amazingly. It is important that we recognize the good traits we have that help increase our self-esteem and value. Some of those traits can be: Kind, Intelligent, Humble, Generous, Nurturing, Patient, Brave, Listener. That is just to name a few. I bet if you look inside yourself, you can think of more traits than that.

Sometimes it can be hard to see the value inside when the outside world is telling you to feel insecure about yourself. I have found that there a few exercises out there that will help you to block out the outside noise and listen to the positive voice within. One way to that is to keep a gratitude journal and in it each day write five good things about that day. Expressing gratitude for even the smallest things helps open you up to not only appreciating the day but in time appreciating yourself.

You can also start a self-esteem journal. I actually found a really good worksheet on a website that has helped me start my own self-esteem journal. The website I found it on is called Therapist Aid and it has an abundance of resources for mental health professionals on multiple topics for clients of all ages. I found the tools and worksheets to be quite helpful. They have a free membership and paid memberships resources available.**

Power pose is also another great way to keep or boost your confidence and self-esteem high. First, you stand in front of a mirror that allows you to see your entire body. Then, place both hands on your hips (men, use fists) and stand up straight with your chest high. While looking at yourself in your power pose, recognize that you have the soul of a hero and now you look like one. Say to yourself, “You got this! You can do anything you set your mind to! You are AWESOME! I love YOU!”

All of these actions help increase the love you feel for yourself because you appreciate all that you are and all that you can be. Remember to take it one day at a time. YOU got this!

Namaste!

 

 

**Please note: I would never recommend you stop following the care of your health care professional. I only suggest other tools that can be used in addition.

20 Ways To Make Your Day Healthy. Pick At Least One Daily.

by Brittany M. Edwards, posted in Health & Wellness

There is an amazing article I found by Cure Joy about ways to make your day more healthy. The best part about this list is that you have things to choose from that you can implement on a daily basis. It is always hard to start new routines, that is why being able to choose which you will implement on any given day is really beneficial.

These 20 ways are actually not all that bad or hard to follow through on:

  1. Wake Up Before Sunrise
  2. Don’t Skip Breakfast
  3. Exercise For An Hour
  4. Drink 2 Glasses Of Water 5 Times A Day
  5. Cook A Meal At Home
  6. Get Off The Internet
  7. Walk Briskly For An Hour
  8. No Junk Food
  9. Get 8 Hours Of Sleep At Night
  10. Procrastinate
  11. Bike To Work
  12. Ditch The Elevator
  13. Drink A Cup Of Green Tea
  14. Laugh Out Loud For 10 Minutes
  15. Do 10 Repetitions Of Sun Salutations
  16. Breathe Deeply For 10 Minutes
  17. Take A Stroll Barefoot In Grass
  18. Give Sugar A Pass
  19. Go Green
  20. Call Up An Old Friend

 

Source: https://www.curejoy.com/content/ways-to-make-day-healthy

 

Benefits & Uses of Coconut Oil

by Brittany M. Edwards, posted in Health & Wellness

For a long time, coconut oil has been used to for so many different things. It is one of the oils I like to use for numerous reasons. I love all the benefits coconut oil has and there are still more uses being discovered.

To date, there are over 1,500 studies proving coconut oil to be one of the healthiest foods on the planet. Coconut oil benefits and uses go beyond what most people realize.

–Dr. Axe

One of the main ways I use coconut oil is for my hair. I use it for hot oil treatments. It moisturizes my hair and scalp, keeping dandruff at bay, and helps stop breakage allowing it to grow healthy. I use coconut oil in just about every hair treatment mask or oil I make at home. It has healthy fatty acids (lauric acid, capric acid, and caprylic acid) needed for a healthy lifestyle. Coconut oil is safe to use topically and to ingest. It is also a really good substitute to use when cooking instead of butter or cooking spray. Coconut oil has antifungal, antibacterial and antiviral properties.

Coconut oil is safe to use topically and to ingest. It is also a really good substitute to use when cooking instead of butter or cooking spray. Because of the good fats in coconut oil, it can actually help lower your cholesterol levels and help fight high blood pressure when ingested. It also helps you digest your food. It strengthens the immune system because it contains antimicrobial lipids and the healthy fatty acids I mentioned above.

Coconut oil is also good for your skin. It is filled with antioxidants that help relieve dry skin and is good for skin infections like eczema and dermatitis for example. You will find that a lot of products have coconut oil in its ingredients for this reason. It is also a carrier oil which means you can easily add essential oils and other beneficial oils to it.

I also like to use coconut oil for oil pulling in the mornings when I first wake up. I scrape my tongue first and then for about five to ten minutes I pull coconut oil in my mouth. It is almost like using a mouthwash but has greater benefits. Since coconut oil aids in the absorption of calcium by the body, it helps in developing strong teeth. It also stops tooth decay and reduces plaque from forming and gingivitis.

The benefits I have mentioned are just to name a few and give examples of how I myself have used coconut oil. Should you want to look up recipes for inspiration or just want to know more ways coconut oil can benefit you, check out these following websites:

You can start small when incorporating coconut oil into your lifestyle for the first time. I started with a top/down approach myself, using it in my hair first. Try not to overwhelm yourself by trying a ton of recipes at once, focus on one and take notes on any reactions. Also, be sure to talk to your doctor prior to making any changes. It is always best to know your starting markers to see how much coconut oil can improve your life.

Until the next post,

Namaste!

Doubt: One of Our Biggest Enemies

by Brittany M. Edwards, posted in Mindfulness

DOUBT

(noun)

A feeling of uncertainty or lack of conviction. — “some doubt has been cast upon the authenticity of this account”Synonyms: uncertainty, unsureness, indecision, hesitation, dubiousness, suspicion, confusion

(verb)

  1. feel uncertain about. – “I doubt my ability to do the job”
  2. archaic fear; be afraid of. – “I doubt not your contradictions”

I felt it was important to look at the proper definition of what doubt is to then understand what it does to a person. Doubt is a very powerful weapon that can be used to insight even the smallest bit of fear in us. I do not know about everyone’s situation; however, when doubt hits me, it makes me a little scared of what is to come next. It can come when you least expect it as well.

I usually feel doubt creep up on me the most right when I get excited about a new project or a new path I have decided to take to better myself. Doubtful thoughts come up such as: “How will I get to from point A to point B without making a fool of myself?”, or “What am I really doing? Can I even succeed in this?” It always happens, but I know they are fleeting thoughts.

Doubt is fleeting while Faith is permanent. I can say this with confidence because the only time doubt fades for me is when I increase my faith and believe that doubt is just a temporary inkling that I get. It does get hard to remind ourselves of this fact though. As with anything we decide to do in life, it is greeted with a little bit of uncertainty. The important part is to remember that yes it is okay to doubt sometimes, but not to constantly stay in that state and never progress forward.

Some of us do get stuck. I like to think of it as pushing a truck or car out of a parking spot in Chicago winter months. At first, you try and push your hardest to get out of the park and on the first, and maybe even second, try you just cannot get it out. You start to feel like it will be stuck in that park forever and doubt that you will drive it somewhere soon. Then someone comes along to assist and you believe and have faith that with their help, you will get out. Now, you are free from the park.

It happens all the time in life. Just remember that your faith is what removes doubt.

Doubt is fleeting. Faith is permanent.

Namaste!

Yoga Poses To Strengthen Your Bones

by Brittany M. Edwards, posted in Yoga

I found this amazing article about a study that was conducted on persons doing just 10 minutes a day of yoga, and as a result help improve their bone health. They succeeded doing this just by doing the following poses:

  • Tree pose
  • Triangle pose
  • Twisted-triangle pose
  • Side-angle pose
  • Bent-knee twist
  • Corpse pose
  • Warrior II pose
  • Locust pose
  • Bridge pose
  • Supine hand-to-foot I pose
  • Supine hand-to-foot II
  • Straight-legged twist pose

You can read more about it you can find the original article below.

https://www.curejoy.com/content/yoga-poses-strengthen-bones

Namaste

Dealing with Loss

by Brittany M. Edwards, posted in Mindful Living

Dealing with the loss of a loved one is never easy. The very first thing you want to do is start crying your eyes out and asking the age old question: WHY??

Why did they have to pass away? Why does it hurt so much? Why can’t I get more time with him/her? It can be so difficult, and for some downright impossible to feel like they can press forward. You tend to wonder how you will make it through this. Support from family and friends helps to lighten the load you feel weighing on your shoulders. We have all been there and had these same thoughts. Grief hits us like a ton of bricks on our chest. Everyone goes through grief differently, but it never fails that we go through all five stages.

The five stages of grief are:

  1. Denial
  2. Anger
  3. Bargaining
  4. Depression
  5. Acceptance

They are the framework that makes up our learning to live without the one(s) we have lost. How we choose to deal with the grief can affect us for a long while after the news is first broken to us. During the denial stage, you cannot even believe the facts put in front of you. The person(s) you love is no longer here to hug you, tell you things will be okay, etc. Then usually after that, comes the anger. You are angry because they are no longer able to be present with you anymore. You may fight with someone, throw things, break things, or choose the creative expressions like dancing and/or art. Then there is the bargaining with God – or higher power, whichever you believe. We then begin bargain, saying we will do whatever as long as we get to have more moments with them. We are trying still to rationalize what has happened and even offering your life for theirs.

Depression is usually the toughest stage to get through. The preparations following a death can seem to be the hardest thing to do. Now you have to plan a ceremony, write about their impact and the memories they have left you with, burial or cremation, contact those who do not know what happened yet. There are just too many tiresome and daunting tasks to take care of when someone passes away. It can all be so overwhelming. These activities usually can either ease the depression or worsen it.

Acceptance is the final stage. This is also the most relieving stage. Even though you have gone through this incredibly terrible loss, you have finally reached the light at the end of the tunnel. There is a glimmer of hope that comes over you, they are no longer in pain. The gloom is no longer hanging over you as much and each day gets better and easier to deal with. Though we may all have to experience the loss of a loved one, it is helpful to understand what it is we are going through.

I hope that this post finds you well.

Namaste.