February 2023

Does Going To The Doctor Make You Anxious?

Navigating through medical appointments and tests can be a daunting task and dealing with anxiety is an added burden. Anxiety about doctor visits and upcoming scans or blood work can range from mild to severe, making it difficult for individuals to go through with their scheduled appointments. However, there are certain steps that one can take in order to better manage the anxious feelings associated with these visits. In this post, we will discuss a few tips to help you cope with your anxiety when going to doctor appointments, scans or blood work.

Understanding What It All Means:

Understand what your blood work means and how that compares to how you are feeling. For example, if you have a tumor marker that’s being monitored on a regular basis, then you need to know what that tumor marker is, what it means, and then how it relates to other conditions. Conditions that result in some of the symptoms you may be feeling. So basically having the knowledge helps you feel more in control and that you can talk with your healthcare provider about it in a lot better.

Just Do It:

Step forward and take control of your health, and I guarantee that once you get through it, you’re going to feel so much better. Have a friend or family member come with you to the appointment if possible, as this can help reduce stress levels. Even if they are not physically there with you, just having someone to talk to before and after can be very helpful in managing anxiety.

General Tips:

  • Be Mindful of Your Anxiety: Observe the anxious thoughts and feelings without judgment. Practice mindfulness by being aware of your body’s reactions and sensations as a way to be present in the moment. Focus on your breath as a way to ground yourself, and practice calming affirmations such as “I am safe” or “This too shall pass”.
  • Rely On Support: Find someone who can provide emotional support before, during, and after the appointment or test. Whether it is a friend, family member, mental health provider or spiritual leader; relying on a support system can make all the difference in managing your anxiety.
  • Prepare: Research beforehand what the appointment or test entails so that you have realistic expectations of what’s going on. Gather all relevant information ahead of time such as lab results, any necessary medication, and any other information your doctor might need. This will help to ensure that you are well-prepared for the appointment.
  • Create Healthy Coping Strategies: Focus on using healthy coping strategies such as exercising, mindfulness meditation, journaling, or connecting with nature to help manage anxious thoughts and feelings. These activities can help to bring you into the present moment and distract you from worrying about what might happen in the future.

Dealing with anxiety around doctor appointments, scans or blood work is challenging but not impossible. By understanding what these tests/appointments mean and relying on a strong support system, an individual can better cope with their anxiety surrounding these events. Additionally, by preparing ahead of time and focusing on healthy coping strategies one can better manage their anxiety and better prepare for the appointment.

Taking control of your health is essential to living a balanced life; so, take charge and get through this!

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

Does Going To The Doctor Make You Anxious? Read More »

How Many Plant Foods Do You Eat Each Week?

Eating plant foods is essential for a healthy diet. It’s not only important to take in adequate amounts of plant-based nutrition, but also to choose the right kind of plants. With an increasing number of people suffering from digestive problems and chronic diseases, eating more plant-based foods has become a priority for many health-conscious individuals.

But how many plant foods are you actually eating each week? There’s no one-size-fits-all answer as some people need more plants than others due to their age or lifestyle factors. However, everyone should prioritize eating plenty of nutrient-dense plant foods for maximum benefit. In this blog post, we’ll explore the importance of getting enough plant foods in your diet and provide tips for adding them to your meals.

Why Are Plant Foods Good for You?

Plant foods are full of vitamins, minerals and antioxidants which are beneficial for overall health; they provide energy without the calories found in animal proteins; and they supply dietary fiber which helps keep us regular as well as aiding digestion.

Different types of plants provide different types of nutrition, so it’s important to eat a variety. Leafy greens and cruciferous vegetables are great sources of vitamin A and C, while legumes offer protein and complex carbohydrates. Fruits like berries, apples, oranges and bananas are all high in antioxidants that fight inflammation and disease.

How it Impacts Your Gut Health

Eating enough plant-based foods can have a huge impact on gut health. Plant-based diets have been linked to improved digestion and regularity as well as a reduced risk of colon cancer. Additionally, the dietary fiber found in plants helps feed our ‘good’ gut bacteria which helps keep our microbiome healthy.

Finally, eating more plant-based foods is associated with a reduced risk of chronic diseases like diabetes, heart disease and stroke. Eating plants can also help reduce inflammation, which has been linked to a wide range of health conditions.

Recommendations

It’s recommended that you eat at least five servings of plant-based foods each day. This could include leafy greens, cruciferous vegetables, legumes, fruits and nuts or seeds. Try to mix it up and explore different varieties, as this will ensure you get maximum benefit from the nutrients found in plants.

Getting started on your journey towards eating more plant-based foods doesn’t have to be difficult. Start by adding one new vegetable to your grocery list each week until you’re eating five servings of plants each day. You can also experiment with different recipes or try out some vegetarian meals a few times per week.

Eating more plant-based foods is essential for optimal health and wellness. Start by assessing your current diet to see how many plants you’re consuming each week and make the necessary adjustments from there. With the variety of plant-based foods available, it’s easy to find delicious ways to add these nutrient dense superfoods into your diet. Eating more plant-based foods will help improve gut health, reduce inflammation and lower the risk of chronic disease – all key components in achieving improved overall wellbeing.

Download My Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

How Many Plant Foods Do You Eat Each Week? Read More »

3 Foods to Help You Lose Weight

Losing weight doesn’t have to be a complicated process. By making small, simple changes to your diet you can make a big difference in your long-term health and overall well-being. In this blog post, we will explore three foods that have been proven to help with weight loss—healthy fats, non-starchy vegetables and proteins—as well as general tips for achieving successful weight loss.

By adding these three nutrient-rich foods into your daily diet plan, you can quickly and easily start dropping those unwanted pounds while still enjoying delicious meals that are sure to satisfy both your hunger cravings and taste buds. So, let’s take a closer look at how incorporating healthy fats, non-starchy vegetables and proteins into your diet can help you to reach your weight loss goals!

Healthy Fats:

Avocado, nuts, seeds and fatty fish are all excellent sources of healthy fats that should be included in your weight loss diet. Not only will they keep you feeling full and satisfied for longer periods of time, but they also offer essential vitamins and minerals. For instance, avocados provide a good source of potassium, as well as vitamin E which helps protect cells from damage caused by free radicals. Eating 1-2 tablespoons of healthy fat per meal is a great way to ensure you’re getting the necessary nutrients to fuel your body throughout the day.

Non-Starchy Vegetables:

The key to successful weight loss is eating nutrient-dense foods that are low in calories. Non-starchy vegetables such as leafy greens, broccoli and peppers provide a good source of vitamins, minerals, fiber and antioxidants. Eating a variety of non-starchy vegetables at each meal will ensure you’re getting the essential nutrients needed for optimal health while also helping to bulk up your meals.

Lean Proteins:

Protein is an important macronutrient for anyone trying to lose weight because it helps to keep you feeling full and satisfied for longer periods of time. Furthermore, protein helps support lean muscle mass which can help increase your metabolism and burn more calories even when you’re at rest. Aim to get at least 30g of high-quality protein at each breakfast and aim to get at least five servings of lean proteins throughout the day.

General Weight Loss Tips:

In addition to incorporating healthy fats, non-starchy vegetables and proteins into your diet, there are other general tips that can help you achieve long-term success when it comes to weight loss. Some of these include drinking plenty of water throughout the day, getting regular exercise and adequate sleep, tracking your food intake, managing stress levels and eating mindfully. By following these simple tips in conjunction with adding nutritious foods such as those listed above into your daily meals, you can create a sustainable diet plan for yourself that will help lead you to long-term success.

By making small changes to your diet and incorporating these three key foods into your meals, you can start seeing weight-loss results in no time. Eating healthy doesn’t have to be difficult or boring—you can still enjoy delicious meals that are sure to satisfy both your hunger cravings and taste buds! So, what are you waiting for? Start adding healthy fats, non-starchy vegetables and proteins into your diet today!

Download My Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

3 Foods to Help You Lose Weight Read More »

Do You Have Sunday Night Anxiety?

Sunday nights can be a source of anxiety for some people. Life can feel hectic, and the thought of having to start the work week again can be daunting and stressful. Little things like feeling overwhelmed by tasks or worrying about not having enough time to complete them can cause feelings of dread. Thankfully, there are ways to help reduce Sunday night stress in order to create a more meaningful, productive start to the week ahead.

Why Do Some People Feel Anxious on Sunday Nights?

Sunday night anxieties are often rooted in worries about the upcoming week. Thoughts such as work deadlines, social obligations, or household tasks can lead to feelings of overwhelm that leave one feeling anxious. Even something as small as planning meals for the week can seem overwhelming, leading to a feeling of being overwhelmed by all the tasks that need to be completed. Other common causes of Sunday night anxiety are fear of the unknown and worrying about what could go wrong with upcoming events or activities.

How to Change Your Sunday Routine:

To help reduce feelings of anxiety on Sunday nights, there are certain things that one can do in order to create a more positive start to the week.

1) Clear Your Mind & Set Your Intentions for The Week Ahead:

It is important to take some time each Sunday evening to set goals and intentions for the week ahead. Take some time alone to focus on what you would like to accomplish during this upcoming week, as well as any worries or concerns that you may have. Writing down these intentions can help to provide clarity and focus, as well as create a sense of direction for the week ahead.

2) Organized Yourself:

Prepare for the upcoming week by getting organized. This can include purchasing groceries, planning meals, organizing your work documents or setting up reminders in your calendar. Taking time to plan ahead and organize yourself can help reduce stress and anxiety.

3) Create A Routine Around Your Mental & Physical Health:

Make sure that you are taking care of your mental and physical health on Sunday nights. Take some time for yourself with activities such as yoga, meditation or reading. Make sure that you are eating nutritious meals, staying hydrated and getting enough sleep so that you feel rested when Monday morning comes around.

4) General Tips:

Finally, here are some additional tips for reducing Sunday night anxieties:

• Make a list of tasks that need to be completed during the week and set aside specific times to complete them

• Get outside and take a walk or bike ride to help clear your mind

• Spend time with friends or family members who can provide support and laughter

• Listen to calming music or nature sounds.

Remember, it is important to recognize that everyone experiences anxiety differently and that there is no “one size fits all” solution. Taking the time to recognize what works best for you and using these tips as a guide will help reduce Sunday night stress and make Monday mornings much easier to face.

By following these tips, you can help reduce the anxiety associated with Sunday nights and have a more productive start to the week ahead. Taking time for yourself on Sundays is essential in order create healthy habits that will last throughout the week and beyond. With some planning, organization and self-care, you can make Sunday nights a positive experience.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

Do You Have Sunday Night Anxiety? Read More »

© 2023 Rock Bottom Wellness

Instagram Facebook

TERMS & CONDITIONS

PRIVACY POLICY