Happiness has different meanings, but the majorities of people who are truly happy inside and out are those characteristics mentally and physically.

They send good vibrations around them. In exchange, they received good vibrations back, only if they are around positive people or things they love and respect.

To understand Happiness, you have to know all positivity brings well-being mentally and physically. The more you are positive more you are in balance with yourself.

The reason for that it’s they are in touch with their mind and body. Happy people know and understand how the brain and the body are linked together. For example: when you have a headache, you have a hard time focusing. In the case of a migraine, many people have to be lye down in the dark to feel better and do nothing. I know that I sometimes experienced a migraine.

During your illness, your complete focus it’s on your pain, how you don’t feel good, and of course, you cannot be sick because today and tomorrow you have to work. Sound pretty accurate, no!

So, by being sick. It’s first in your mind with your thinking and being unable to do too much and take some rest to feel better; it’s your physical.

By changing your mind with good thoughts or just listening to something to change the focus on your mind, your pain disappears for a moment tend; negativity brings anxiety, stress, heart disease and so on. One of the reasons Happiness is so important.

For happy people to keep good vibes inside and outside their environment, they know themselves and accept who they are. Meaning, they have good self-esteem and are self-confident about themselves and life. For that, they practice optimism and positivity.

Optimism is about finding good things in all bad situations by keeping positivity. And you do that only by changing your thought. Each time you find yourself having something negative in your mind, change them with one positive or have your happy place in your mind instead. It takes practice and time to make it a habit, but you will see the difference in the long and short run.

Happy people practise mindfulness. Mindfulness means having the focus on the present moment. Not in the past or the future. The past is done; nothing you can do to change it. But, learn from your mistakes, take them as a life lesson as experiences. Learn to let go of the past, to be in peace and love with yourself. As for the future, it did not happen yet. So why thinking about something that does not exist. Focus on the now, the present moment. Enjoy the people around you and the things you have passion or love. Spend quality time with them by being present, and you achieve that by practicing mindfulness. Be mindful that you have the power to change your future, as everything starts first in your mind. All decisions you make as an impact on your life, personal or individual.

Happy people exercises as they know it’s good for them and needs for their mental and physical balance. They need to feel grounded, and they understand having a solid body is the link with a strong mind. Read more @ www.catherinea.com and subscribe to get access to all blogs. 

Thank you for listening and sharing the love :)

A big thank you to Prada West to let me use his music; follow him at www.YouTub.com/pradawest

Stay safe!

During hard times, it's easy to feel overwhelmed. Negative feelings and thoughts sneak in, which make it difficult to see the positives. However, a straightforward practice, "gratitude," helps to reduce these feelings.

Many people believe that happy people are more grateful, but it's the other way around. Being comfortable means being thankful for what we have already.

Even Though it's a simple concept, gratitude makes us happier, healthier, and balance. First, we look at what grateful means and the benefits it brings, along with some practical tips for being thankful. Finally, we look at the importance of gratitude.

Live your life with gratitude means choosing to concentrate your time and attention on what you appreciate. The goal is not to stop the difficulties but to deal with them from a different viewpoint. Gratefulness softens you. It soothes the mind by connecting the ordinary and small things you might take for granted. Practice gratitude keeps your heart open to the warmth in your daily life. There are many things to be grateful for. We are encircled by abundance and unconsciously turn into automatic pilots, losing sight of life's nourishing wonders. Take trees, for example. Trees provide fruit and shelter and offer themselves as climbing gyms for the children. The same is true of people. Showing appreciation to one another is a powerful way to strengthen and restore emotional bonds. As you grow a better awareness of what is around you, be thankful for who you are, your distinctive talents and strengths.

Gratitude has an excellent effect on the brain; it is linked to life satisfaction and improved well-being. Gratitude is the state of being grateful. It involves saying thanks or thankful for something or someone—gratitude help to keep you grounded and feeling positive, particularly in uncertain times.

Gratitude realizes the positive things in your life and how they influence you. For example, acknowledging the smell of the beautiful flowers you pass on the sidewalk or being thankful you have food on the table.

You find many benefits of practicing gratitude, both mental and physical. Regular practice shows to have positive effects on health. The benefits of practising gratitude include: Read more www.catherineacoach.com

Thank you to Prada West for his music, follow him on Youtube www.YouTube.com/pradawest

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Self-care is essential for everyone. It nourishes your mind, body, and spirit. The main goal is to take care of yourself. It is a much-needed break; the importance of self-care makes you a better partner, employee, co-worker, and friend.

Self-care is the number one and essential tool for your well-being. It means you need to take action, purposefully, and intentionally do something for yourself—value what nurtures your well-being.

Above all, it helps manage how you feel, especially during times of stress. Self-care gives you some ‘me’ time; and allows you to connect with yourself and restore your mental and physical health.

Self-care is any activity that we do to take care of our mental, emotional, and physical health. To clarify, it is a simple concept, in theory, but often neglect. Good self-care is vital to improve mood and reduced stress and anxiety. In addition, it is essential for a good relationship with ourselves and others.

Self-care is essential to build resilience toward the stress in life that you cannot eliminate. In short, when you take steps to care for your mind & body, you are ready to live your best life!

Read more at www.catherineacoach.com

Thank you to Prada West for his music, follow him at www.YouTube.com/pradawest

Take care and stay safe!

Journal writing is personal recording insights, reflections, and questions on personal topics. Journal entries are a form of reflective writing. You can use them to consider and respond to something you have experience, thought, or emotions.

You write in your journal daily or only when you feel the urge. With a journal, there are no rules, no rights, or wrongs. Of course, you can choose to share parts of your journal, but basically, your journal is for you. Your journal is a breathing space where you are entirely free to express yourself.

Writing about your experience makes you a better witness. When we write about something, we pay attention to it. Keeping a journal puts you in the habit of observing the details of your life.

Writing is accessible and practical and helps increase your awareness of your feelings. Consequently, it clears your mind and offers a safe place to release your emotions and thoughts. When you express your experiences through writing, you look at your feelings, circumstances, and desires with clarity. In addition, it gives some insight into understanding what is happening by supporting and prioritizing your goals, dreams, and hopes.

Showing what you are grateful for is the most important thing you can do to protect your mental health. Gratitude journaling is reflecting on something you are thankful for consistently. It is a way to "count your blessings" and keep in mind the things in life that matter most.

Gratitude journaling is an extremely healthy practise to stay ground and mindful. Acknowledge that gratitude means different things to people. Find your definition and let it inspire you.

Read more @ www.catherineacoach.com

Music from Prada West @ www.YouTube.com/pradawest

Thank you for listening :) Stay safe, stay healthy!

Mindfulness and how to be mindful?

Mindfulness is being in the current moment, on purpose and without judgment.

It helps you become thoughtful, insightful and wise. Through Mindfulness, you learn to observe your attitude and respond to the challenges life presents.

At this time of pandemic worldwide; We experience social distancing and isolation. It's our new way of living for now, and it's not easy to accustom. The condition affects people's mental health, which affects emotions and destabilizes our balance. Some people respond with fear, anxiety and stress, which hurt health.

Mindfulness is the capacity to be present at the moment. Aware of where you are and what you do. You disregard what is going on around you; Instead, you focus on your thoughts, emotions, and feelings. How you think at the moment When you attain this state of mind, you are "mindful."

Mindfulness is something you possess; it's available to you when you practice daily.

When you bring awareness to what you are experiencing with your senses or your state of mind with your thoughts and emotions, you are mindful.

Research shows that you remodel your mind's physical structure when you train your brain to be aware of it. Furthermore, it indicates that Mindfulness, or the act of being mindful, impacts emotional well-being in specific ways depending on which of the three dimensions of Mindfulness you put your focus on.

Two keys components of Mindfulness

Awareness-It's a sense of what occurs inside and outside yourself. The experience brings awareness without the focus on one thing. You notice and recognize without any attention in general. You listen to your internal emotions and thoughts; You are aware of them. You can positively change the traumatic effect by being aware of what happens in your mind & body and acknowledge the sensation the feeling and emotion bring you.

Attention- It's something you need to work on every day to be receptive to things around and inside you. It's also the ability to focus on you; Attention makes you open, creative, and emotionally stable. It helps you to enjoy what you do and appreciate the small thing in your life.

Attention and awareness are the two significant keys components of Mindfulness to be ground.

Three dimensions of Mindfulness

Placing Your Attention in the Present Moment- Support the ability to focus on what happens in the here-and-now.

Nonjudgmental acceptance-When you experience a painful emotion or feeling, don't judge but instead notice it. Acknowledge your feelings or mood.

Act with Awareness- Focus your attention on what you do now; instead of working on autopilot and allowing your mind to wander.

How to practice Mindfulness?

Mindfulness is accessible to you in every moment, through meditations or mindful moments like taking time to pause and breathe.

Meditation-https://www.catherineacoach.com/post/10-health-benefits-of-meditation

Affirmation- It's helpful to have a word or a phrase to come back to when your mind wanders to overthink. It calls" affirmation." It's a simple phrase, said in the present tense. They are statements; you can use them whenever you need them. https://www.louisehay.com/affirmations/

To start eating healthy, you need more fruits and vegetables into your diet, which boosts your fibre, vitamin, and mineral intake.

Eating healthy also means limiting your intake of processed foods like refined grains, deli meats and added sugar intake.

If you struggle to start eating healthy, create a menu plan for your week. It will help with your shopping and your spending. Then, only buy what you need to prepare your healthy food for the week and stay strictly with your list.

Eating healthy is vital for a good lifestyle, and it helps fight many conditions and diseases.

In general, eating a plant-focused diet rich in fruits, vegetables, whole grains, and protein sources is healthy for most people.

1. Eat more fruits and vegetables

They contain many vitamins and minerals your body needs.

· Fibre help with constipation and digestion. (all veggies & fruits)

· Magnesium supports bones. (Fruits and vegetables, nuts, legumes, seeds, whole grain, and dark chocolate at least 80%)

· Potassium helps with healthy blood pressure. (fruits, veggies, dairy, nuts and seeds, fish, meats)

· Vitamin A protects against infection and keeps your skin and eyes healthy. (liver, dairy, fruits, and veggies,

· Vitamin C aids iron absorption and keeps your skin and gums healthy. (fruits and veggies)

1. whole grains

When talking about whole grains, it includes the entire kernel of wheat. All part of the grain contains essential nutrients like:

fibre and B vitamins carbohydrates and protein B vitamins, healthy fats, and vitamin E

White or refined grains undergo a process and lost their vitamins and fibres.

Whole grains contain more fibre, micronutrients and offer more health benefits.

· Whole grain bread

· Whole grain pasta

· Brown rice

· Quinoa

· Oats

3. Limit processed foods

All processed foods are high in calories and low in nutrients. In addition, salt, sugar, and preservatives are added to processed foods; these harm your health.  Packaged foods like frozen fruit and vegetables are not processed foods.

4 control your portion

By eating the recommended serving sizes during your day, you control your portion. But, conversely, it impacts your weight, metabolism, hormone balance, and energy if you don't.

A good plate consists of half fruit and vegetables, a quarter protein, and whole grain.

4 Eat more healthy fats

Good fat is a crucial part of a healthy diet as it helps the body keeps the metabolism to store your energy.

However, not all fat is the same, and some cause adverse health effects.

Saturated fat should be limited as it raises cholesterol which increases the risk of heart disease. (coconut oil, full-fat dairy, and pork meat, especially bacon)

Unsaturated fat includes nuts, avocadoes, olive oil, and fatty fish like salmon. They have a positive effect on your heart health.

Trans fat is found in fried and processed foods. Trans fat offers no nutritional value and increases your risk of heart disorder.

Omega-3 fatty acids it's a type of unsaturated fat. It's an essential component of a healthy diet. These are found in fish, flaxseed, and plant oils like canola oil. In addition, it supports your heart and immune system.

4 Create a plan

An eating plan help set you up for success. It can include the recommended number of fruits, vegetables, protein, grains, how they will be prepared, and when they will be eaten.

Having ready-to-go foods help you to avoid snacking and choosing unhealthy alternatives.

No added sugar- For Health Benefits-

Sugar is obviously in lots of foods like fruit, vegetables, milk, cheese, and even grains. Manufacturers add different sugar and syrup forms to processed and prepackaged foods like ice cream, cookies, candy, soda, and many products you do not know if you do not look up the ingredients.

There are two types of sugars in diets: natural sugars and added sugars.

Natural sugars are in foods like fruit and milk.

Added sugars are any sugars or sweeteners mix into foods or beverages during the processing or preparation process. Added sugars include natural sugars such as white sugar, brown sugar and honey, and other chemically manufactured sweeteners.

The best sugar consumption is the one you find in whole foods that contain natural sugar.

Your body digests them slowly; the sugar in them offers a regular source of energy. High consumption of fruits, vegetables, and whole grains reduces the risk of chronic diseases, such as diabetes, heart disease, and cancers.

You may want to limit added sugars to stay healthy.

Impact on your heart- A study published in 2014 in JAMA Internal Medicine found a connotation amid a high-sugar diet and a higher risk of dying from heart disease. High amounts of sugar overload the liver. It leads to a significant buildup of fat, which turns into liver disease, diabetes, which raises your heart disease risk.

Raise blood pressure and increase chronic inflammation-, both of which are pathological pathways to heart disease.

Weight gain- Added sugar tricks your body into turning off the appetite-control system. The liquid calories are not as satisfying as calories from solid foods. It is easier to add more calories to a regular diet when consuming sugary beverages.

Added sugar favours blood pressure, inflammation, weight gain, diabetes, and liver disease link to increased heart attack and stroke, when consuming too much added sugar.

Low energy- sugar and processed carbs cause a rapid rise in your blood sugar. It indicates your pancreas produces more insulin to get the sugar out of your blood and cells. The increase in blood sugar levels and fall make you feel tired.  When your body craves quick energy, you go for another food with added sugar, which leads to a vicious cycle; with no end.

Several studies found that minimizing sugar and processed carbs at meals and snacks leads to greater energy levels.

Acne- The body produces insulin when you consume excess sugar, which leads to increased inflammation — and inflammation is a critical factor in acne. Having excess insulin in your blood can cause your oil glands to produce more oil, increasing your acne risks.

Eating Healthy

It is a part of a series as It turns around food, micronutrients, vitamins, cooking, and shopping.

Healthy eating starts with healthy food choices. You do not need to be a chef to create nutritious, healthy meals your family will love. But, first, learn what to look for at the grocery store.

I will discuss in this series: how to eat smart, how to lose weight, process foods, added sugar, adding colourful food to your plate, the good fats you need, and all other nutrients you need to be healthy and keep a robust immune system.

Today, we start with the importance of eating healthy and eating healthier and ten healthy eating tips.

The importance of eating healthy

Good nutrition is essential to keep us healthy during our lifespan. People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. In addition, for people with chronic illnesses, healthy eating help manage these conditions and prevent complications.

A good diet included foods from all major food groups, including lean proteins, whole grains, good fats,  fruits and vegetables of many colours.

IT means replacing foods that contain trans fats, added salt, and sugar with more nutritious options.

Plant-based eating is the way to go. “Studies show that people who consume a more plant-based diet have a lower risk of all the chronic diseases.

If you start toward healthy eating, Rather than focus on what you shouldn’t be eating, think about what you can add to your plate to improve your health.

Food is one of the essential tools to have a good life away from diseases.

It’s not just our physical health that we see a boost when we prioritize a healthy diet. Research shows that food choices affect mental health. A diet rich in vitamins and minerals is associated with a lower risk for mental health disorders, including anxiety, depression, and attention-deficit/hyperactivity disorder (ADHD).

The payoff of a healthy lifestyle is enormous! You lower your risk for cardiovascular disease, certain cancers, type 2 diabetes, obesity, and even anxiety and depression. In addition, you have more energy, feel better, and have a better mood daily.

A big thank you to Prada West for his music. Follow him on -www.YouTube.com/pradawest.

Stress is not always bad. At a low level, emphasis prepares our bodies for daily challenges by boosting energy, improving mental performance, and focusing attention. It is when pressure is extreme or lasts for too long that it becomes problematic and dangerous.

Unhealthy stress contributes to heart disease, anxiety, depression, relationship problems (home, work), drug or alcohol use, weakened immune systems, sleep deprivation, and more. The stress hides behind more issues, where it increases painful emotions and triggers unwanted behaviours. Stress management helps you control and improve your stress level; by implementing the tools to back your mind's freedom. Recognizing the symptoms of stress help you regulate anxiety.

The ten valuable tips are easy to implement in your daily routine to lower your stress. Knowledge is power; take back control of your pressure and feel at peace.

To contact me to have tools to help you with sleep deprivation and Deep Breathing, go to www.catherineacoach.com

You can find Prada West music at www.YouTube.com/pradawest

Take care and stay safe!

Meditation brings a state of relaxation and a tranquil mind. When you meditate, you learn to be in the present moment, to be mindful. Taking care of your brain is as important as taking care of your body. Meditation is peaceful, clears your mind, and has a calming effect. With meditation, your mental, physical health improves. 

Need breathing techniques, contact me via-www.catherineacoach.com

A big thank you to my friend, PradaWest, for his music; follow him on www.YouTube.com/pradawest