Mindful Eating Workshop: Path to Wholeness

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“Eating is not only nourishing for the body, but also for the mind.” – Thich Nhat Hanh

Through mindful eating, we learn how to use the senses, intuitively listen to our needs, and feed our body with the intent to thrive and find healthier versions of ourselves.  Mindfulness is a practice of living in the present moment, cultivating a connection of the body and mind. Explore meditation and mindfulness exercises which highlight using food choice as an opportunity to take care of yourself.  Join Joie De Vivre for a workshop to discuss the importance of a mindful relationship with food and the positive changes it can bring into life. 

Complimentary participation is on a first come, first serve basis. To sign-up please complete the form below with your name and email address.  Parking and driving directions will be emailed once attendance is confirmed.

When: Friday, August 24, 1-2:30 PM
Format: Small group (8-10) women
Where: One Atlantic Center, 1201 West Peachtree Street, NW, Suite 2300, Atlanta, GA 30309


"Mindful practices connecting food, awareness and kindness for our best nourished self." -Unknown
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Managing Self-Care and Reducing Stress

Self-care can be defined as an act done by oneself that amplifies health and happiness. It can be an essential part of maintaining healthy relationships and stress. Stress can play a large part in your physical or mental well-being. It can affect you psychically such as a decrease in energy or the inability to sleep. The amount of stress you have can affect your mental health as well such as anxiety or depression. Here are tips that can help in stress reduction:  

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Sleep Techniques
When attempting to sustain a busy schedule sleep can be put on the back burner. With having little to no sleep or interrupted sleep it can be challenging for many people. Luckily techniques have been developed to help end restless nights. A strategy that can help is learning the correct breathing techniques. By slowly inhaling and exhaling this lowers your blood pressure and heart rate. When taking a slow deep inhale, this raises your oxygen level enabling your body to not work as hard to run.

Guided imagery is a technique used to reduce stress and promote a good night’s sleep. This strategy helps relate your unconscious mind to your conscious mind. Spending time imagining yourself on the beach surrounded by palm trees can help distance you from the stress at work to the peaceful image in your mind.

Putting Yourself First
At times we feel that taking time for ourselves is seen as a selfish act. Without self-care, you can have outcomes that can add more stress to your life. This can include arguing with your spouse because your emotions are hard to control due to your lack of sleep. But to help others we need to make sure our needs are met first.

Women who are juggling a career and family can feel overwhelmed and selfish for taking time for themselves. The key is to stop believing your selfish for putting yourself before other’s needs. To make yourself a priority, schedule a time each day to focus on your health and well-being. This can be simple tasks such as going for a walk after work, reading a faviorite book, or taking a bath before you go to bed.

Written by Katelyn Carow

Saturday Mornings Green Smoothie

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Start your Saturday off the right way.  This green smoothie is a perfect blend of fruits and green vegetables and an ideal way to receive the perfect vitamin and antioxidant boost.

Ingredients

  • 3/4 cup of fresh or frozen pineapple
  • 1/2 cup fresh baby spinach
  • 1/4 cup of apple juice
  • 1/2 cup of kale
  • 1/2 cup almond milk
  • 1 medium banana sliced
  • 1/2 cup honeydew melon
  • 1 cup of ice

Place all of the ingredients in a blender; process until smooth.  Serve immediately.

3 Ways to Help Kids Manage Sibling Conflicts

Having more than one kid in the household increases your chances of conflict. Sibling rivalry will become an inevitable aspect of the relationship with your kids. The conflict can leave parents at their wits end, exhausted, wanting to find a solution that can bring it to an end. Bickering, teasing, and even physical fights can be disruptive, create an unhappy home environment, and a sour relationship between siblings. Here are three ways that you can help your kids manage sibling conflicts.

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1. Parent as You Should
Ignoring the conflict between your children is reckless and neglectful. You have a responsibility to take action when sibling rivalry progresses to excessive physical or verbal incidents. Step in and address the situation by having a candid conversation with your kids about what’s going on. Listen to their concerns and provide suggestions on how they can handle disagreements in a positive manner, without teasing, being spiteful or physical fights.

2. Implement a Family Plan
Establish real consequences, both positive and negative, by creating a family plan that directly addresses the sibling rivalry. The consequences should be levied against all involved in the conflict. For example, everyone loses computer privileges if a shouting match erupts. On the other hand, should the kids go an afternoon without any fighting, they could enjoy family game night as a privilege.

3. Avoid Comparisons
It is normal for siblings to have different personalities and abilities, but comparisons should be avoided at all cost. You don’t want to give your kids the impression that you love one more than the other, or acknowledge the accomplishments of one and ignore the other. Acknowledge your kids worth on an equal level, highlighting and encouraging their talents on an individual basis. 

Sibling conflict should be avoided because it can be toxic. Parents have a responsibility to limit or eliminate sibling rivalry from their household. It is important to promote a warm and close-knit relationship between your kids because it is important to how your kids will transition into their adult relationships. While sibling rivalry is generally inevitable, it can be addressed in every home if parents play their part, establish ways to deal with the conflict and avoid pitting siblings against each other.

Berry Smoothie with Protein Benefits

Start your day with this flavorful fruit smoothie. It’s a delicious breakfast, but also serves as well as an afternoon snack or even a frosty deserve it. Top with fresh berries and chia seeds which are packed with protein and antioxidants! 

It’s best served icy cold or straight for the blender.

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Ingredients
1/2 cup of plain low-fat yogurt
1 1/2 cup of fresh strawberries
1 banana
1 tablespoon of agave
1 cup of crushed ice
1 tablespoon of blueberries
2 blackberries
1/4 teaspoon of chia seeds
1 flower top (optional)

Place the yogurt, strawberries, banana, and agave in the blender; process to combine. Add the ice; process until smooth. Add blueberries, blackberries, chia seeds, and flower to garnish. Serve immediately or chill.

5 Ways to Prepare Your Kids For Back to School

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When it comes to that time of year for back-to-school preparations, some children are excited and others are filled with nervousness and anxiety. Moms can also experience these emotions as their children transition into the next level of their schooling. Every family approaches the back-to-school preparations differently, but there are certain key activities that you can carry out to make the process one that is smooth and exciting. Here are five tips that can help you prepare your kids for heading back to school.

Re-establish a Routine.
The summer break was a time of relaxing and not having a care about the rigors of school life. As it gets closer to the school term, it is essential to get back into the school routine rhythm. Start with gradually reverting to school bedtime, and waking up and having breakfast at the same time daily, like your kids would when school is in session. Children of all ages are more likely to handle the new schedule if they know what to expect.

Shop For School Supplies Together.
Shopping together for school supplies is a great way to get your little ones excited about starting a new grade. Give them a little bit of freedom to choose certain items, like a backpack and lunchbox. Print a copy of your child’s school supply list and go shopping early so you can scour for the best deals that can save you money. Your kids can be your helpers, checking items off the supply list as they are found. This way shopping can be more efficient, interactive and fun overall.

Set-Up a New Homework Station.
Good study habits are easier to build when kids have a dedicated and attractive spot to hit the books. Older children and teens especially thrive when having a study space to call their own. Choose a place that is quiet enough for your child to concentrate and avoid distractions like the television or play areas. Get them involved in selecting trays, storage boxes, and more to organize school supplies. Create an area to showcase their art, homework assignments, and keepsakes, such as on a ladder, bookshelf, or large cork-board for a personal touch.

Keep Things Positive.
Not all children are excited about going back to school, and so, it is imperative that positivity is maintained throughout the process. A lack of excitement doesn’t mean that your kids hate everything about school. Focus on the things that they like, be it recess, meeting new students, music class, the opportunity to play sports or join a new club. Visit the school early to familiarize your child with the  spaces they will spend the majority of their time. If possible, find an opportunity to meet the teacher together and encourage your child to ask simple questions.

Prepare Emotions.
Let your kid know why learning is important and how it can be fun, and allow him or her to share feelings of anxiety, never forgetting to acknowledge feelings, and offer simple ways to ease the anxiety. Ultimately it’s a wonderful thing that your child will be developing and learning, but it’s definitely a whole new grade and a new world.

While school preparations can be stressful, as a mother you can make the process much easier for yourself and your children. Start with re-establishing a routine, shop for school supplies, set up a new  homework station with your kids, stay positive and honor their feelings.

How to Relieve Stress through Exercise

Life is a rollercoaster with its ups and downs, from finances to funerals, and as such, stress is an inevitable and unpleasant feature. Stress can affect you physically, mentally and even manifest as emotional strain or tension. It can disrupt your life, interfering with how you go about your daily routine. You cannot eliminate stress from your life completely, but you can use exercise to manage or relieve stress. 

Increase Endorphins
Endorphins are commonly called ‘feel good’ chemicals and are naturally produced by the body’s nervous system. These neurotransmitters act as a pain reliever and happiness booster, and have similar effects to opioids. When you exercise you increase the production of endorphins, while lowering ‘stress hormones' like cortisol and adrenaline, boosting your body's ‘feel-good’ chemicals. When this happens, your mood improves because you’ll experience a feeling of euphoria after vigorous physical activity, like running.

Promote Meditation
Exercise can get you into a meditative state, causing changes in the brain that affect emotional regulation. You become distracted from the things that are weighing you down as you immerse yourself in physical activity, focused on your breathing and muscle movement. You relieve yourself of tension and negative thoughts, allowing yourself to regain focus, a sense of calm, clarity and optimism.  

Exercises that are Excellent for Stress Relief

  1. Walking: Brisk walking is effective because it increases endorphins, which can reduce stress hormones, like cortisol.
  2. Yoga: With a focus on mind-body connection, yoga release tension and stress through a combination of stretches, controlled breathing, relaxation and meditation.
  3. Karate: This form of uplifting physical activity forces you slow your breathing and calm your mind, which aids in stress management.
  4. Swimming: Swimming offers a way to unwind and relax, helping to release stress and tension. 

Exercise is an effective way to manage the stress in your life. It will increase the “feel good” chemical in your body, relieve tension, and improves mood.

Yoga In The Park & Free Consultations

 Julie Newton, RDN, LD, RYT  Yoga Instructor

Julie Newton, RDN, LD, RYT

Yoga Instructor

Come experience the outdoors and feel good in mind, body and soul! On Tuesday, July 17, 2018, Joie de Vivre Counseling and Therapy will be hosting Free Yoga Sessions in Piedmont Park and providing complimentary nutritional and counseling consultations.  

Free 15 Minute Consultations 3:00 - 5:00 PM
Vinyasa Flow Yoga: 6:00 PM - 6:45 PM
Gentle Yoga 7:00 PM - 7:45 PM

Yoga sessions will be held near the gated entrance directly behind Willy's Mexicana. Dress comfortably. Bring a mat, small towel, sunscreen and bottled water to drink. All levels and women ages 18 and up are welcome. First come, first serve.

Instruction will be given by Julie Newton, a Registered Dietitian/Nutritionist and Yoga Instructor. Julie earned her bachelor’s degree in science and nutrition from Georgia State University, and completed her didactic internship with the University Hospital in Augusta, GA. 

Click here to learn more about our nutritional coaching or consultation packages and/or schedule a session with Julie. 

What Is A Nutritional Consultant and Why Do I Need One?

With so much information bombarding us about diet and eating plans, wouldn’t it be great to have an expert available who could help you determine the right plan for your needs, goals and lifestyle? A nutritional consultant can provide those services to get and keep you on track to improved heath.  In addition, the education and experience of a licensed consultant in nutrition or dietetics gives them the background required to determine any existing health barriers and offer dietary suggestions. 

What is the Process?
The process starts with an initial consultation so that an individualized plan can be developed for your specific health needs.  A nutritional consultant will help you create an eating plan that promotes healthy metabolism, good immune response, and a healthy body weight. This includes discussing and analyzing your current eating habits, while also educating you on the importance of specific foods and nutrients.

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What Happens During the Initial Consultation?
During the initial appointment, your nutritional consultant will gather information about your presenting concerns, explore your history, what you are looking for, and will start to uncover the underlying causes of any specific symptoms.  Your consultation is the time to discuss any bothersome issues like digestive complaints, unexplained weight gain, or even fatigue.

While you may not think that certain things like fatigue or headaches are linked to food, more times than not they can be linked back to the foods you eat.  Your nutritional consultant will use this time to develop a plan of action to help get you on the right track to better health.

What Happens Next?
After your consultation, the nutritionist will work with you using a plan tailored to your unique dietary and health goals.  You can work with the nutritionist for a length of time until you are comfortable with the dietary changes you have implemented. It is a great idea to check back in with your nutritionist to re-evaluate your progress after reaching your initial goals.
 

WIN A $300 JOIE DE VIVRE GIFT CARD

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New to Joie de Vivre Counseling and Therapy?  We are thrilled to offer you a chance to win a $300 Joie de Vivre Gift Card... and all you gotta do is sign up. 

Just fill out the form below to sign-up for our email newsletter and automatically be registered for a chance to win a $300 Gift Card that you can redeem right here on the Joie de Vivre Counseling and Therapy website.  Contest ends on January 28, 2019 at 11:59 PM EST and prize will be randomly awarded by March 01, 2019.  

Restrictions apply.  Click here to read full terms & conditions.

 

 

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