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Jenny Eden Coaching

JENNY EDEN COACHING

Ten Mind/body and holistic ways to beat the winter blues

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SQL_CALC_FOUND_ROWS ey52pvn1lsposts.ID FROM ey52pvn1lsposts LEFT JOIN ey52pvn1lsterm_relationships ON (ey52pvn1lsposts.ID = ey52pvn1lsterm_relationships.object_id) WHERE 1=1 AND ey52pvn1lsposts.ID NOT IN (335) AND ( \n ey52pvn1lsterm_relationships.term_taxonomy_id IN (93,185,186,187)\n) AND ey52pvn1lsposts.post_type IN (\'post\', \'page\', \'attachment\', \'custom_css\', \'customize_changeset\', \'oembed_cache\', \'user_request\', \'vc4_templates\', \'better-campaign\', \'better-banner\', \'wpcf7_contact_form\', \'vc_grid_item\', \'amn_smtp\', \'rp4wp_link\') AND ((ey52pvn1lsposts.post_status = \'publish\')) GROUP BY ey52pvn1lsposts.ID ORDER BY RAND() LIMIT 0, 4\";s:5:\"posts\";a:4:{i:0;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1839;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-06-06 09:00:38\";s:13:\"post_date_gmt\";s:19:\"2017-06-06 13:00:38\";s:12:\"post_content\";s:6669:\"<img class=\"aligncenter wp-image-1841 size-full\" title=\"Health Successes\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/15-ways-to-measure-your-health-successes-that-has-nothing-to-do-with-your-scale.png\" alt=\"15 ways to measure your health successes\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1>Do you find that a scale determines your successes?</h1>\r\n<span style=\"font-weight: 400;\">When I was full-on in my<span style=\"color: #ff00ff;\"> <a style=\"color: #ff00ff;\" href=\"http://jennyedencoaching.com/i-was-a-professional-dieter\">obsessive dieting mode</a></span>, the scale was the be-all end-all measure for my success.  And sadly, it also determined whether or not I felt like I was a big ole failure too.  It didn’t matter if I busted my tush off that week exercising and restricting my calories to the point of light headedness.  If the scale said I maintained or (gasp!) even gained, then I clearly messed up somehow and it was up to me to work even harder.   Can you imagine the power I gave to that little square box on my floor?  </span>\r\n\r\n<span style=\"font-weight: 400;\">The scale stripped away my own sense of efficacy and trust I had from within.  And the scale only tells us a 1-dimensional story.  Does it know of muscle mass gained or lost?  Does it know when you’re PMSing and bloating?  Does it know if you had a salty meal the night before and are holding on to water?  Does it know if you’ve had a medication change which is temporarily having you hold on to more weight?  </span>\r\n\r\n&nbsp;\r\n<h1><span style=\"font-weight: 400;\">Of course not!</span></h1>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Only I know what kind of week I had or didn’t have.  Only I can fill in the blanks that made up the tapestry of my week and tell the 3 dimensional story.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Why did I need a scale to validate that for me? I’m guessing if you’re reading this article, maybe this resonates for you as well.  Since ditching the scale 2 years ago, turning inward and learning to trust, accept and communicate with my body better, I have a much more expansive approach to “success.”  I put success in quotes because really, isn’t it such a subjective term?  I now use a multi-faceted and intuitive approach to whether or not I’m on my path of wellness self-care.  I invite you to do the same.  Because, when we’re only relying on 1 or 2 measures like BMI and the scale it is a disservice to you and lends itself to judgement, frustration, feelings of failure and recidivism versus a path of sustainability, freedom and trust.  I created this interactive daily health checklist that will help you focus on the 15 other holistic health and wellness metrics to help you to determine if you are on your path and meeting your goals.  Just <script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <span style=\"color: #ff00ff;\"><a style=\"color: #ff00ff;\" data-leadbox-popup=\"140f75673f72a2:1347ae9f5f46dc\">click this link</a></span> to grab the checklist and start tracking daily.</span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">So, here are 15 questions to ask yourself to see if you are doing well with your health goals this week:  Which would you add?</span></h2>\r\n&nbsp;\r\n<ol>\r\n <li>Am I getting enough hours and quality of sleep?  Do I have healthy sleep hygiene rituals in place?</li>\r\n</ol>\r\n&nbsp;\r\n\r\n2. How do my clothes feel on me?  Am I comfortable?\r\n\r\n&nbsp;\r\n\r\n3. How is my energy levels?  Am I getting through my day and thriving?\r\n\r\n&nbsp;\r\n\r\n4. Am I feeling lucid, productive and industrious?\r\n\r\n&nbsp;\r\n\r\n5. How’s my connectedness factor?  Am I making time for friendships and community?\r\n\r\n&nbsp;\r\n\r\n6. Am I creating balance in my week to leave time for family, hobbies, nourishment as well as work?\r\n\r\n&nbsp;\r\n\r\n7. Am I drinking enough water and staying hydrated?\r\n\r\n&nbsp;\r\n\r\n8. How is my veggie and fruit intake coming along?  Should I be adding in more raw or cooked veggies and fruits to give me fiber, nutrition and energy?\r\n\r\n&nbsp;\r\n\r\n9. What was my movement and exercise like this week?  Did I bring a sense of flow and joy to it or was I pushing and forcing myself to do it?\r\n\r\n&nbsp;\r\n\r\n10. What stress reduction techniques did I implement?\r\n\r\n&nbsp;\r\n\r\n11. Did I allow myself pleasure, rest and relaxation?\r\n\r\n&nbsp;\r\n\r\n12. Did I practice mindfulness and/or meditation in some form every day?\r\n\r\n&nbsp;\r\n\r\n13. Did I eat foods that nourish my body and give me a sense of balance?\r\n\r\n&nbsp;\r\n\r\n14. Did I eat slowly and savor the choices I made?\r\n\r\n&nbsp;\r\n\r\n15. Did I stay engaged and in action no matter the emotions I was experiencing?\r\n\r\n&nbsp;\r\n\r\n<script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <button style=\"background: #8a49b8; border-color: #8a49b8; border-radius: 20px; color: #ffffff; display: inline-block; vertical-align: middle; padding: 16px 32px; min-width: 192px; border: 1px solid #8a49b8; font-size: 1rem; font-family: Helvetica, Arial, sans-serif; text-align: center; outline: 0; line-height: 1; cursor: pointer; -webkit-transition: background 0.3s, color 0.3s, border 0.3s; transition: background 0.3s, color 0.3s, border 0.3s; box-shadow: 0px 2px 5px rgba(0, 0, 0, 0.6);\" data-leadbox-popup=\"140f75673f72a2:1347ae9f5f46dc\">Download your Interactive Daily Health Checklist!</button>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Combined together, I am looking at a picture of holistic health and wellness and not some arbitrary number on a scale which tells me nothing about all of these other important facets of our lives.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Next time you’re noticing you’re spending an inordinate amount of time thinking about the scale, feeling angry, sad or frustrated at what seems to be the scale not validating your hard work and efforts then allow yourself to take a scale hiatus and sample some of these other metrics instead.  If you’re tentative about this exercise, try it just for a week or 2.  </span>\r\n\r\n&nbsp;\r\n\r\n<script src=\"//static.leadpages.net/leadboxes/current/embed.js\" async defer></script> <img style=\"cursor: pointer;\" src=\"https://lh3.googleusercontent.com/8cU2wJZJAcfUgCJp9xlfncPL2L23JqebCss8gtuQw1-tCDtHsN7iYRvIeopZhC2ChS4gmfBhaPyjJmlSxE2nwA=s0\" alt=\"Click here to subscribe\" data-leadbox-popup=\"140f75673f72a2:1347ae9f5f46dc\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Report back and let me know what you experience!</span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/06/speltflatbread-3.png\"></div>\";s:10:\"post_title\";s:50:\"15 non-scale ways to measure your health successes\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:19:\"15-health-successes\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-06-06 11:50:31\";s:17:\"post_modified_gmt\";s:19:\"2017-06-06 15:50:31\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1839\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1122;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2016-07-26 02:04:56\";s:13:\"post_date_gmt\";s:19:\"2016-07-26 06:04:56\";s:12:\"post_content\";s:7077:\"<a href=\"http://jennyedencoaching.com/6-health-cliches-re-envisioned/6-health-cliches\" rel=\"attachment wp-att-1123\"><img class=\"aligncenter size-full wp-image-1123\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/6-Health-Cliches.jpg\" alt=\"6 health cliches re-envisioned\" width=\"940\" height=\"788\" /></a>\r\n\r\n&nbsp;\r\n\r\nLook, I like sound bytes and motivational quips like the rest of us, but something about the 6 health adages below really get under my skin. Maybe it’s the fact that they set up huge expectations for people to look perfect, eat perfect and strive for a “perfect” body. Maybe it’s because they are so one-dimensional and shallow in nature. But mostly, I think it’s because it traps people into <a href=\"http://jennyedencoaching.com/50-shades-of-gray-for-black-and-white-thinkers\">black-and-white thinking</a>, which in my opinion, is the main reason why so many of us stay on the yo-yo dieting train. If we cannot live up to these ideals in an aggressive and consistent way, we are some how judged – by others and ourselves. Let’s look at re-envisioning the 6 health platitudes below – to not be so stringent, so judgmental and to pursue such unattainable goals.  And try grabbing these 11 <a href=\"https://jennyedencoaching.lpages.co/leadbox/1441bd773f72a2%3A1347ae9f5f46dc/5676709948948480/\" target=\"_blank\" rel=\"noopener\">Food and body affirmations</a><script data-leadbox=\"1441bd773f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.lpages.co/leadbox/1441bd773f72a2%3A1347ae9f5f46dc/5676709948948480/\" data-config=\"%7B%7D\" type=\"text/javascript\" src=\"https://jennyedencoaching.lpages.co/leadbox-1499287886.js\"></script> instead!\r\n\r\n&nbsp;\r\n\r\nHere we go:\r\n\r\n&nbsp;\r\n<ol>\r\n <li>\r\n<h2><strong><span style=\"text-decoration: underline;\">No pain, no gain  </span> </strong></h2>\r\n</li>\r\n</ol>\r\nI get it, this is supposed to motivate us to work through the pain and keep exercising no matter what the cost. But, sometimes pain is our body’s way of telling us to slow the $%^# down or even stop for a little bit to heal and recover. It’s dangerous to have a slogan like this out there, because some people simply cannot tell the difference between the discomfort of vigorous exercise in that powerful, positive way, and the pain of a potentially long-lasting and debilitating injury.\r\n\r\n<strong><u>New Slogan</u></strong>: Work hard but listen and respect your body!\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n <li>\r\n<h2><span style=\"text-decoration: underline;\"><strong>Nothing tastes as good as skinny feels</strong> </span></h2>\r\n</li>\r\n</ol>\r\nThis one really irks me. Maybe it’s the word skinny and the fact that it’s this ideal of “skinny” that is perpetuated in our culture that can cause disordered eating and shame around food. Food is to be enjoyed and savored! There is no shame in tasting and loving wonderful, delicious food. I don’t believe that attaining a healthy weight and enjoying tasty food are mutually exclusive either.\r\n\r\n<strong><u>New Slogan</u></strong>: Savoring food and loving your body can go hand-in-hand.\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n <li>\r\n<h2><span style=\"text-decoration: underline;\"><strong>You are what you eat</strong> </span></h2>\r\n</li>\r\n</ol>\r\nWhat does that even mean? If I eat avocado does that make me green, creamy and a great complement to corn chips? If I ate munchkins does that make me small, cute and sweet?\r\n\r\n<strong><u>New slogan</u></strong>: Pick foods that simultaneously nourishes your body, and delights your taste buds.\r\n\r\n&nbsp;\r\n<ol start=\"4\">\r\n <li>\r\n<h2><span style=\"text-decoration: underline;\"><strong>If you can’t pronounce it, don’t eat it</strong></span></h2>\r\n</li>\r\n</ol>\r\nUm, I just had <span style=\"color: #800080;\"><em>quinoa</em></span> last night with some <span style=\"color: #ff6600;\"><em>edemame</em></span>, <span style=\"color: #ff00ff;\"><em>jicama </em></span>and some <span style=\"color: #339966;\"><em>haricot verts</em></span> on the side. Should I not have eaten that?  Whoops! My bad!\r\n\r\n<strong><u>New Slogan</u></strong>: If it’s made of man-made chemicals, try not to eat it (most of the time).\r\n\r\n&nbsp;\r\n<ol start=\"5\">\r\n <li>\r\n<h2><strong><u>Eat Clean, train dirty</u></strong></h2>\r\n</li>\r\n</ol>\r\nI never really jived with the whole clean eating phenom. Does it mean that I should scrub my potatoes more before eating? Does it mean that if I choose to once in a while eat food that has a heavier sauce or (gasp!) that is even fried, that it is dirty or that I’m dirty? Instead of training dirty, what if we trained because it made us feel good, and healthy?\r\n\r\n<strong><u>New Slogan</u></strong>: Eat and Move joyously.\r\n\r\n&nbsp;\r\n<ol start=\"6\">\r\n <li>\r\n<h2><strong><u>Unless you puke, faint or die – keep going!</u></strong></h2>\r\n</li>\r\n</ol>\r\nThis is supposed to be motivational? Maybe only if you’re one of Jillian Michael’s disciples. I’m pretty sure we’re not supposed to get anywhere close to puking, fainting or even dying when exercising.\r\n\r\n<strong><u>New slogan</u></strong>: Move your body often, challenge yourself -but most importantly marvel in what your body is capable of doing.\r\n\r\n&nbsp;\r\n\r\nWhat are some of your most irritating health, fitness or motivational platitudes or quotes?  Grab these 11 super positive <a href=\"https://jennyedencoaching.lpages.co/leadbox/1441bd773f72a2%3A1347ae9f5f46dc/5676709948948480/\" target=\"_blank\" rel=\"noopener\">Food and body affirmations</a><script data-leadbox=\"1441bd773f72a2:1347ae9f5f46dc\" data-url=\"https://jennyedencoaching.lpages.co/leadbox/1441bd773f72a2%3A1347ae9f5f46dc/5676709948948480/\" data-config=\"%7B%7D\" type=\"text/javascript\" src=\"https://jennyedencoaching.lpages.co/leadbox-1499287886.js\"></script> instead!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWant great content like this along with recipes, health information, freebies, cheat sheets, giveaways and more?  Join my mailing list today and become part of the <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors Tribe</a>!\r\n<a style=\"background: #ffce0a none repeat scroll 0% 0%; color: #ffffff; text-decoration: none; font-family: Helvetica,Arial,sans-serif; font-weight: bold; font-size: 16px; line-height: 20px; padding: 10px; display: inline-block; max-width: 300px; border-radius: 5px; text-shadow: 0px -1px 1px rgba(0, 0, 0, 0.25); box-shadow: 0px 1px 3px rgba(255, 255, 255, 0.5) inset, 0px 1px 3px rgba(0, 0, 0, 0.5);\" href=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" target=\"_blank\" rel=\"noopener\">Click Here to Subscribe</a><script src=\"https://jennyedencoaching.leadpages.co/leadbox-1468011387.js\" type=\"text/javascript\" data-leadbox=\"141f6b773f72a2:1347ae9f5f46dc\" data-url=\"http://jennyedencoaching.leadpages.co/leadbox/141f6b773f72a2%3A1347ae9f5f46dc/5752571553644544/\" data-config=\"%7B%7D\"></script>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nLet’s add to this list and re-envision together!\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2016/07/money-and-food-1.png\"></div>\r\n\";s:10:\"post_title\";s:30:\"6 Health Cliches Re-envisioned\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:30:\"6-health-cliches-re-envisioned\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-07-06 16:37:52\";s:17:\"post_modified_gmt\";s:19:\"2017-07-06 20:37:52\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1122\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:2;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1492;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-01-07 14:46:55\";s:13:\"post_date_gmt\";s:19:\"2017-01-07 19:46:55\";s:12:\"post_content\";s:1518:\"&nbsp;\r\n\r\n<img class=\"aligncenter size-full wp-image-1451\" src=\"http://jennyedencoaching.com/wp-content/uploads/2016/12/giveaway-share-image.jpg\" alt=\"Self-care giveaway\" width=\"2176\" height=\"1446\" />\r\n<h1>This is the most epic Self-care Giveaway!</h1>\r\nWhew. 2016 was a bit rough for me....and maybe you... (and for a lot of <a href=\"http://el2.convertkit-mail2.com/c/preview/3ydpyg/aHR0cDovL2VsMi5jb252ZXJ0a2l0LW1haWwyLmNvbS9jL3ByZXZpZXcvM3lkcHlnL2FIUjBjRG92TDNkM2R5NXVlWFJwYldWekxtTnZiUzh5TURFMkx6RXlMek13TDI5aWFYUjFZWEpwWlhNdllXMXZibWN0WkdWaGRHaHpMV2x1TFRJd01UWXRZUzFvWldGMmVTMTBiMnhzTFdsdUxYQnZjQzF0ZFhOcFl5NW9kRzFzUDE5eVBUQT0=\" target=\"_blank\">80\'s pop stars and celebrities</a>. Oh and Hillary Clinton - she needs this giveaway big time!) Am I right?\r\n\r\nAnyway, that\'s why I am so glad that I teamed up with fellow coaches and bloggers, Cait Byrnes and Sarah Steckler for this much needed self-care giveaway opportunity.\r\n\r\nThis giveaway is worth $300 and you have until January 9th before we declare a winner.\r\n\r\n&nbsp;\r\n<h1>Enter today right below!</h1>\r\n&nbsp;\r\n<table class=\"wp-list-table widefat fixed striped posts\">\r\n<tbody id=\"the-list\">\r\n<tr id=\"post-1447\" class=\"iedit author-self level-0 post-1447 type-ks_giveaway status-publish hentry\">\r\n<td class=\"shortcode column-shortcode\" data-colname=\"Shortcode\">[giveaway id=1447]</td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/01/giveaway-pinterest.jpg\" /></div>\";s:10:\"post_title\";s:37:\"The 2017 Ultimate Self-Care Giveaway!\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:32:\"2017-ultimate-self-care-giveaway\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2017-01-07 14:48:06\";s:17:\"post_modified_gmt\";s:19:\"2017-01-07 19:48:06\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=1492\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"0\";s:6:\"filter\";s:3:\"raw\";}i:3;O:7:\"WP_Post\":24:{s:2:\"ID\";i:1606;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2017-03-03 12:32:20\";s:13:\"post_date_gmt\";s:19:\"2017-03-03 17:32:20\";s:12:\"post_content\";s:2302:\"<img class=\"aligncenter size-full wp-image-1609\" src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/FREE-6-week-online-Meditation-Course-Giveaway.jpg\" alt=\"Meditation giveaway\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n<h1>Have you gotten your Ohm on lately?</h1>\r\nHave you been wanting to learn how to be more mindful in your life but your monkey mind just keeps you out of commission in that area?\r\n\r\nIf so, you\'re not alone.  But, there are countless studies showing how meditation and mindfulness can aid in everything from pain management, stress management, anxiety, binge eating, emotional eating and more!\r\n\r\nAnd now I\'m giving you an opportunity to take a deeper dive into learning this powerful tool, even if you\'re a complete beginner.  In fact, the course in this giveaway is specifically for beginners!\r\n\r\nHere\'s how this works:\r\n\r\nYou enter the giveaway and get 1 entry to win!\r\n\r\nBUT!\r\n\r\nIf you share this with a friend and THEY enter to win, you will get <span style=\"color: #ff0000;\">5</span> entries to win.  Sweet!\r\n\r\nBut it gets even better.\r\n\r\nIf you can get really brave and do a Facebook live video on your home page or on my Facebook group - <a href=\"https://www.facebook.com/groups/1738140356456267/\">Wellness Warriors</a> (join my group first!) and tell me why you want to start learning meditation and how you think the course can help you, you get <span style=\"color: #ff0000;\">10</span> more entries to win.\r\n\r\nand finally....\r\n\r\nIf you share this page on a Facebook group you are in that has over 1000 people in it, you will get <span style=\"color: #ff0000;\">15</span> extra entries to win.  Just tag me when you share it to let me know and that\'s it!\r\n\r\nFine print!\r\n\r\n<em>This course is through Knowga.  You can check them out by visiting <a href=\"https://www.knowga.com/\">their website here</a>.  If you win, you\'ll be given log-in information to access the course immediately.  You will have 90 days to complete the 6-week course which is available 24 hours online through their portal.</em>\r\n\r\nNow go get your Ohm on!  Enter today.  And don\'t forget to share the zen with friends and family.\r\n\r\n&nbsp;\r\n\r\n[giveaway id=1608]\r\n\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2017/03/behavioral-change-1.png\"></div>\";s:10:\"post_title\";s:55:\"6-week Online Meditation Course Giveaway. 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Waiting for warmth for a month and a day
Droplets of sun graze through snow-drenched branches

Waiting for warmth like a child lying on the pavement on a sunny day winterscape1
Next to a kitty sprawled out on the cloudy side.

A plush towel as you begrudgingly step out of the shower
That envelops you with tenderness and comfort
Telling you that you can start your day

The kettle screeching, mug awaiting, aromas blending
Waiting for warmth as you take that first achingly good sip.

We wait, we wait, and we wait for warmth.
– by Jenny Berk


I wrote this poem towards the end of 2015’s seemingly inexorable winter – feeling loathsome and frustrated at my inability to feel comfortable and warm for so many months.   Some people call this experience SAD (Seasonal Affective Disorder), or the winter blues – and certainly not everyone experiences this. Some people do, to varying degrees. Others travel vast distances toward the south just to avoid this melancholy state, and others white-knuckle it through to the spring.   Each year, I employ new techniques in the hope of sailing through winter unscathed physically in the form of cold/flu, as well as mentally in terms of fatigue, lack of motivation and industriousness. I’m not going so far as to say I’ve completely beat it this year, but these 10 strategies below go beyond the typical physician strategies of light therapy and antidepressants and have helped me considerably this year. I hope they help you too! Let me know how they work for you!

 

  1. Get out in nature – Bundle up and enjoy the crisp air. Build snowmen and make snow angels. Winter hikes can be beautiful and just admiring the formation of icicles and snow on trees can help us get into a more positive frame of mind. Find happiness in the mundane.

Nature is always lovely, invincible, glad,
Whatever is done and suffered by her creatures.
All scars she heals,
whether in rocks or water or sky or hearts.”

-John Muir

  1. Go to hot yoga – Nothing warms me more or makes me feel more grounded and anchored than yoga. Especially hot yoga. Something about sweating profusely actually makes you feel incredibly cleansed and uh, warm to say the least. It’s so nice that upon leaving, the cool air hitting my face is a glorious, welcome feeling that I invite.

 

 

  1. Eat “grounding” foods – Eating foods that are aligned with what our local and seasonal offerings provide makes sense. It’s also what our bodies crave during this time to feel warm and nourished. Grounding foods include root vegetables, soups and stews, certain herbs, meats and poultry, nuts and legumes. Try this recipe for a comforting, warming meal in winter.

 

 

  1. Have an eating rhythm consistent with when the sun is highest in the sky – The Europeans have it right. They tend to eat their biggest meal of the day while the sun is at its highest and have a light simple supper before bed when our metabolic functioning slows down in anticipation of sleep, where growth and repair occur. To amplify metabolism and digestion in the winter months, eat your largest meal between 12-2 pm and eat lightly as the sun sets.  This will help with digestion and sleep, which, of course, informs mood and energy level.
Related Post:  9 ways you’re being lured into dieting culture

 

 

  1. Increase your NEAT – NEAT stands for Non-Exercise Activity Thermogenesis. It’s basically all the calories you burn by fidgeting and walking and moving around more, non-exercise related. In the winter, our NEAT goes way down. We’ll drive to do an errand rather than walk, we don’t fidget as much and we are more prone to cozying up by the TV rather than going out dancing or doing something active. Because of that, we have to proactively and purposefully increase our NEAT in the winter to help reclaim some of our energy! Here is a great article to give you ideas on how to do this.

 

 

  1. Nurture creative outlets – Writing helps me a lot in the winter. But any creative outlet, be it cooking, singing, taking courses that are exciting and help you grow or even seeing more Broadway shows and movies can help with winter blues. Stay busy and active and hone your creative gifts.

 

 

  1. Stay in the present – find gratefulness now – I always used to spend winter dreaming about the future when it would be warm, when I’d have more energy and feel better. I no longer do that. I invite myself to be grateful in the present, which allows me to appreciate all of the minute little joys I overlook when I’m not present. The beauty of snow, the joy in a little mug of hot chocolate, etc.

 

In the depths of winter,
I finally realized that deep within me
there lay an Invincible Summer.

– Albert Camus

  1. Take vitamin D supplements, get out in sunshine or eat more vitamin D rich foods – Our natural vitamin D is depleted in the winter and we need this fat-soluble vitamin to feel our best as it helps regulate our hormones and thyroid functioning. Without a normal amount of vitamin D, we can experience more mood swings, fatigue and muscle weakness.

 

  1. Learn to love what is

 

We must live through the dreary winter
If we would value the spring;
And the woods must be cold and silent
Before the robins sing.
The flowers must be buried in darkness
Before they can bud and bloom,
And the sweetest, warmest sunshine
Comes after the storm and gloom.

                                                      – anonymous

10.  Allow yourself to eat pleasurable foods and even indulge sometimes. – We spend too much time trying to “diet” in winter to get ready for our bikini bodies. However, actually inviting pleasure into our eating and occasionally savoring and truly enjoying rich, decadent foods can give us satisfaction for our senses when we can’t experience it as much from the weather. The “cephalic” phase of digestion – the aroma, anticipation of, sight and initial taste of food – helps secrete digestive and gastric enzymes that aid in digestion and give us that feeling of satiety. I’m not suggesting, by the way, that you eat so much of these kinds of foods that you feel sluggish, guilty and heavy. Just enough to excite your palate; give you energy and experience pleasure with an indulgent treat.

 

 

 

 

 

 

 

 

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4 thoughts on “Ten Mind/body and holistic ways to beat the winter blues

  1. Jess says:

    Going to a sauna is another great way to warm up and beat the winter blues. Speaking of which, I need to schedule a visit to one!

    1. jennyberk says:

      ooh, great idea Jess! And hot tubs too!

  2. This article made me feel all cozy and comforted! So many great tips here. I’m just now learning about eating more seasonally. Now that spring is on it’s way (or at least trying where I am), I’d love to know more about foods to eat to prepare my mind and body for the new season. I find myself starting to crave more fruits, orange juice, and salads 🙂

    1. jennyberk says:

      Sarah! That is a great thing that you are craving those foods – that’s what is supposed to happen! I’m so glad you felt cozy from the post! Winter was often a rough time for me but this year was much better!

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