Nourish Yourself with Self Love
Janine Gilarde
by Janine Gilarde
3M ago
In a world that often emphasizes external validation, the concept of self-love can seem elusive. We’re bombarded with images of perfection and societal pressures that can leave us feeling inadequate. In these moments, the importance of nurturing ourselves through self-love is essential. Self-Care Ideas Self-love isn’t a destination. It’s a journey—a continuous process of acknowledging, accepting, and embracing who you are, flaws and all,  which is why it’s important to create daily self-nourishment practices. You want to build a healthy foundation to nourish yourself on all levels — body ..read more
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4 Tips for Holiday Self-Care
Janine Gilarde
by Janine Gilarde
3M ago
  The holiday season can be fun and joyous, and it can also be stressful. This time of year it can be so easy to get caught up in taking care of everyone and everything- children, parents, buying gifts, planning meals- that we forget to take care of ourselves. It’s important to remember during the holiday season and beyond that in order to care for others, we need to take care of ourselves. Many of my clients tell me that they don’t want to appear selfish. My mantra: Self-care is not selfish. It is Self-consideration. Wondering how you can practice self-care amidst the hustle and bus ..read more
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Do this to create calm in your life
Janine Gilarde
by Janine Gilarde
3M ago
Do you ever feel like life is getting busy and the demands seem overwhelming?  In conversations with my clients, the common narrative revolves around doing more within less time. The never-ending “To Do” list, mounting responsibilities, and trying to manage work-life balance leave little room for moments to catch our breath and practice self-care. Our bodies are not built for this endless stress. It’s no wonder we can’t cope effectively. Consequently, the stress we experience can manifest in feelings of overwhelm, impatience, and a reduced ability to handle daily challenges. Have you noti ..read more
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10 Ways to Eat Mindfully
Janine Gilarde
by Janine Gilarde
3M ago
Interested in trying mindful eating? Here are 10 ways that you can incorporate mindful eating into your day. Eat until you are satisfied. There is a big difference between being full and being satisfied. When you practice eating mindfully, it becomes easier to notice when you are no longer hungry, so you can stop eating before you are “full.” Rather than counting calories, listen to your body’s internal hunger and fullness cues. Pace yourself. You don’t need to take eating slowly to the extreme, but it is a good idea to take the time to enjoy your food and notice when you are satisfied. It ta ..read more
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Spooky Good Green Smoothie for Halloween
Janine Gilarde
by Janine Gilarde
3M ago
Spooky good green smoothie, perfect for an energy boost after too many sweets? Maybe you overindulged on the Halloween treats. This can often leave us craving a reset—a refreshing way to revitalize our bodies and regain energy. Enter the green smoothie, a vibrant concoction packed with nutrients and the goodness of greens! While you may have enjoyed eating the whole candy bar in the moment, our bodies might not be as appreciative. The surge of sugar often leads to energy crashes and moodiness. The Green Smoothie A superhero blend that comes to the rescue! Its vibrant color mirrors the revitali ..read more
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Tune in to your inner wisdom for weight loss and better health
Janine Gilarde
by Janine Gilarde
3M ago
Are you confused about how to lose weight? It’s no wonder; it seems like every day there are new studies, celebrity endorsements, and a new diet promising weight loss. It’s frustrating. If you are feeling overwhelmed about what will help you lose weight, instead of paying attention to all of the conflicting information, what really matters is being able to figure out what will work for YOU. Let’s face it, just because your sister lost weight following a fad diet, it may not work for you. And most likely, her efforts were fleeting. All of the information overload only leads to confusion –or eve ..read more
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Kale Salad
Janine Gilarde
by Janine Gilarde
3M ago
I really enjoy eating salads during the hot summer months – and what better way to make use of a great superfood – Kale. If you have never tried kale in a salad, I think you will really enjoy this salad! Since these greens can be a bit tough, it’s always a good idea to massage your kale. I’ve included instructions below. INSTRUCTIONS FOR MASSAGED KALE De-stem the kale leaves from one bunch of kale (preferably organic), so that you end up with 2 -3 cups of raw kale leaves. In a large bowl, combine the de-stemmed kale leaves with the following: 1 tsp. of extra-virgin olive oil 1 lemon, juiced 1 ..read more
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Stop Emotional Eating With These 3 Tips
Janine Gilarde
by Janine Gilarde
3M ago
Do you find yourself overeating when you are feeling sad, anxious, or bored? Do you find yourself eating when you’re not really hungry? Do you use food as a source of comfort?  If you answered “yes” to any of these questions, your emotions may be driving you to eat – despite not being hungry. These three tips can help you manage your emotions rather than stuffing them with food. Do you find yourself reaching for a candy bar because you had a particularly bad day? Maybe eating candy gives you instant gratification; the sugar rush combined with chocolate makes you feel better. But after you ..read more
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Improve Digestion Naturally
Janine Gilarde
by Janine Gilarde
4M ago
Are you experiencing digestive issues like bloating, upset stomach, or reflux? Digestive issues can be frustrating and uncomfortable, but many people find relief through natural remedies. Below are some tips to help heal digestive issues without medication. Manage stress – Stress can negatively affect digestive health. Consider practicing mindfulness, meditation, yoga, reiki or other relaxation techniques to reduce stress. Tip: Turn on your parasympathetic nervous system (rest and digest) by taking slow, deep breaths before eating. . Eat mindfully –  Eating too quickly can lead to indige ..read more
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Lifestyle Changes for Healthy Living
Janine Gilarde
by Janine Gilarde
4M ago
We usually don’t pay attention to our health until a serious chronic condition, like heart disease, diabetes, or cancer develops. Then we are caught up in the “sick-care” model.  Let’s change that. As a Registered Nurse and Lifestyle Medicine Coach, my priority is on true health-care, which encompasses prevention. The issue is that there is no money in prevention. The money is in health insurance, high premiums and prescription medication. The reality is that most common chronic health conditions can be prevented using Lifestyle Medicine. Lifestyle Medicine addresses the simple health be ..read more
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