***I love Brené Brown's work. Her writing has had a VERY significant impact in my life. I do recommend her work to most people (especially individuals who may be struggling with shame).*** *Videos are solid :) This article explores how embracing vulnerability, authenticity, and self-compassion can deepen our sense of love, belonging, and fulfillment in life. It draws on the work of Brené Brown, particularly her research on shame, vulnerability, and wholehearted living, as shared in The Gifts of Imperfection. Below are key practices for living authentically: 1. Embrace Authenticity Let go of fear about others’ judgments and align actions with personal values. Authenticity fosters a sense of integrity and true belonging, rather than disconnection caused by seeking external validation. 2. Show Compassion, Not Perfection Reject perfectionism by embracing your humanity and allowing for mistakes. Practicing self-compassion deepens your connection with yourself and others. 3. Build Resilience by Facing Vulnerability Avoid numbing emotions through distractions or avoidance. By confronting discomfort head-on, you open yourself to joy, creativity, and empowerment. 4. Practice Gratitude Cultivate gratitude intentionally, focusing on the positives in life. Gratitude nurtures joy and helps build emotional resilience. 5. Trust in Uncertainty Let go of the need for control and embrace faith and intuition. Developing this trust helps reduce anxiety around unpredictability. 6. Avoid Comparisons Comparison limits personal growth and creativity. Celebrate your unique strengths and explore ways to express your creativity authentically. 7. Balance Play and Rest Prioritize play and rest intentionally. These foster connection, reduce stress, and improve mental health, in contrast to productivity-driven lifestyles. 8. Cultivate Calm and Stillness Set aside time for mental clarity. Calmness helps manage emotional reactivity, while stillness creates space for reflection and insight.

FULL PRINTABLE RECIPE : https://nounaskitchen.com/greek-style-loaded-hummus/

Mediterranean Rainbow Pepper Salad - Mitten Eats https://mitteneats.org/mediterranean-rainbow-pepper-salad/ -I add some feta for saltiness (lactose intolerant here, but do I listen? eh....depends) -although this salad has chickpeas (yay protein), I typically do add some additional protein to it (e.g. shrimp or grilled chicken) -It's easy to make and it feels light/somewhat refreshing

1. What is Negative Body Image? - Definition: Negative body image is a distorted perception of one’s body, leading to feelings of shame, anxiety, and discomfort. - Development: Begins in childhood, shaped by family, peers, media, and personality traits like perfectionism or self-criticism. - Common Signs: Obsessive self-scrutiny or avoiding mirrors. Comparing oneself to others. Difficulty accepting compliments. Disordered eating or exercise patterns. 2. Effects of Negative Body Image - Impacts both males and females, leading to: 1)Emotional struggles: anxiety, depression, low self-esteem. 2) Physical behaviors: disordered eating, unhealthy dieting, drug use (e.g., steroids). 3)Social withdrawal, risky sexual behaviors, and avoiding activities 3. Cultivating a Positive Body Image Steps to Take: - Appreciate Your Body: Focus on what your body can do rather than how it looks. - Critique Media Messages: Be aware of unrealistic beauty standards and their effects. - Live Your Values: Redirect energy spent on body scrutiny into meaningful activities. - Focus on Inner Qualities: Recognize your positive traits and view yourself holistically. - Build a Support Network: Surround yourself with people who value you for more than your appearance. - Listen to Your Body: Eat, rest, and exercise in ways that honor your well-being. - Challenge Negative Thoughts: Replace critical self-talk with realistic, supportive thoughts. When to Seek Help: If body image issues persist and lead to deeper struggles like depression or eating disorders, consider seeking professional support! :) Takeaway: Developing a positive body image takes intentional effort, self-compassion, and sometimes support, but it is achievable and worth the journey. ********************************************************************************************* I wrote I an article on this for a previous employer. Since it’s technically their property now, I can’t just copy and paste the whole thing, but here is the FULL version of the article if you’re interested.

This is the most common question that gets asked by beginners and people looking to kickstart a weight loss journey. There's simple and complex ways to break this down based on goals. This community is based on simplifying things to make them accessible, so with that being said... 2-3 hours a week is the best place to start! If you reframe and think of exercise like a prescription, when you go to the doctor they often give you the smallest possible dose that will get you the results you're after. This will be your minimum effective dose for muscle growth and increase metabolism. This can get broken down into a few different ways: 1:00 long sessions 2-3x a week 0:30 minute sessions 3-6x a week (0:30-0:45 6x/wk has been my personal go-to for a while now!) If you're starting from the very bottom: 0:15-0:20 minute sessions 4-6x per week will help build the habit of showing up for yourself The attached video is ground level fitness, and a great place to start. Even if you're a high level lifter don't shrug off the benefit of adding this in on rest days. Continuing to build the habit is the most important step! https://experiencelife.lifetime.life/article/when-it-comes-to-exercise-what-is-the-minimum-effective-dose/