Weight Loss Habits

Hacking Your Nutritional Approach to Health

Nutrition has the power to positively affect our lives. One of the most profound areas where this can occur is in the process of cancer treatment. Nutrition, in concert with traditional medical interventions, can help make cancer therapies more effective to increase chances of survival. 

Nutritional Approach to Health

In this episode of Curves Welcome podcast, I chat with Martha Tettenborn, RD about hacking chemo using “the ketogenic diet, therapeutic fasting, and a kickass attitude to power through cancer.”


Listen to this episode on your favorite podcast player.

Hacking Chemo Book
Cancer thrives on sugar. Cancer cells need it, unable to grow and multiply without a steady supply of glucose. But after a cancer diagnosis, medical and dietary recommendations from oncology doctors often result in increased blood sugar and insulin levels—the essential elements that cancer cells need to thrive.

In Hacking Chemo, Registered Dietitian and cancer survivor Martha Tettenborn uncovers the secrets of cancer metabolism, offering a refreshing new way of treating the disease with minimal side effects and maximum effectiveness. Cancer treatment like chemotherapy doesn’t have to derail your life. You can be your own bio-hacker by decoding how cancer works in your body…and your life.

About Martha Tettenborn, RD 
Martha Tettenborn RD is a Registered Dietitian and certified Primal Health Coach with over 30 years of experience working in many areas of nutrition. She currently works in long term care with a focus on nursing homes and gerontology. Her private health coach practice, The Cancer Doula, promotes a low-carb, whole-foods-based approach to disease prevention and cancer symptom management.

When diagnosed with Stage 1 ovarian cancer, Martha began exploring the research of the disease and discovered the science of cancer metabolism. This led her to develop and use a protocol of ketogenic diet with targeted therapeutic fasting to significantly impact her response to chemotherapy. Inspired by her own journey, Martha wants to help others see cancer differently – as an experience that will give you strength, wisdom, and more love for your body and life than ever before.

A featured speaker at the Low Carb Long Weekend Summit and on numerous podcasts, Martha shares her knowledge as a dietitian and experience as a cancer patient to inform others about the power of metabolic interventions to support conventional cancer treatment. Martha also instructs courses teaching the ketogenic approach to cancer treatment for the Nutrition Network and Udemy.

A cancer survivor since 2018, Martha is an avid hiker, cyclist, live theatre backstage crew member and a wannabe world adventurer. She lives on the beautiful Bruce Peninsula in central Ontario, Canada.

Connect with Martha

To connect with Martha visit her website.

Resource mentioned in this episode

For a list of organic must-haves check out this curated list: The Dirty Dozen


10 Unique Ideas To Boost Your Health Today

Looking after your health is so important, from your mental health to your physical health. If you’re looking to improve your health routine today, check out these ten unique ideas.

1 . Learn new recipes

If you want to get healthier why not try learning some new recipes? There are so many places that you can find healthy recipes, from food blogs to healthy eating apps. When you learn new recipes regularly you’ll gradually improve your cooking skills. The better you get at cooking the more likely you’ll be to experiment with nutritious ingredients. Check out apps like Green Kitchen for a huge range of delicious and healthy recipes. Healthy food doesn’t have to be boring, there’s so much variety out there!

2. Write in a journal 

Writing in a journal can help you to support your mental health and practice self-care. There are so many ways that you can use a journal, here are a few examples:

  • You can use a journal to write an account of what you do each day, focusing on memories and reflections.
  • Perhaps you’d like to use a journal to work through difficult emotions or problems you are facing.
  • You might use your journal as a poetry journal, or a space to practice creative writing.

3. Practice positive affirmations

Practicing positive affirmations is a great way to boost your health but what exactly are positive affirmations? These are positive statements, they are designed to dismiss negative thoughts and focus on optimism. You can write down positive affirmations, or speak them out loud. The idea is to lift your spirits and improve your mental health by channeling positive energy. Here are some examples from Moreland:

‘I am full of energy and optimism.

I am ready to find joy.

I can overcome negative thoughts & situations.

I possess the qualities I need to be successful.’

4. Go wild swimming

Wild swimming is a fantastic way to boost your health, you’ll get a great workout, raise your endorphin levels and explore nature. Swimming has so many health benefits, from improved cardiovascular health to relaxation. If you choose to try cold water swimming you’ll get even more health benefits. Here are a few of the benefits of cold water swimming:

  • Can help to improve your circulation.
  • Can boost the immune system by raising your white blood cell count.
  • Coldwater swimming helps to raise your metabolism levels.

5. Help others

If you’re looking to improve your health the key is helping others. Studies have shown that helping others can help to improve your mental health. There are so many charitable schemes that you can get involved with. If you’d like to volunteer to support a good cause try the volunteer match site. Volunteer Match This is a great place to find volunteer roles, both online and in person. You can browse thousands of different opportunities, using the search filters to focus on your interests. A few app-based opportunities include:

  • Be My Eyes
  • Run For A Reason
  • Golden Volunteer Opportunities.

6. Set goals

If you’re serious about improving your health it can be useful to set a few goals. The right health goals can serve as a great motivational tool. You might be looking to improve your diet, try new things or improve your self-care regime? When you’re setting goals, be honest with yourself and keep your goals realistic. Writing down your goals is a great way to motivate yourself. It’s also a good idea to keep your goals time-specific and break them down into smaller steps.

7. Niche exercise activities

We all know that exercise is the key to staying healthy. The problem is gym sessions can get a little dull! Challenge yourself to try out a few niche exercise activities. You might try SUP yoga, Kung Fu, or swing dancing? You might like to find exercise classes that also have a social element (for example hiking groups). Meetup is a great place to search for groups, there is a range of categories to choose from, including sports, wellness, arts, and culture.

8. Try new supplements

Want a quick way to boost your health? Consider trying a few new supplements. Plants and herbs can support the body in so many different ways. If you’re looking to reduce stress and anxiety try using supplements like valerian, St John’s Wort, or CBD oil. Looking for some supplements to boost the immune system? Consider using ashadwagana or elderberry. If you’d like to lose weight check out Dao Drops for boosting metabolism, these are made from plant-based ingredients including green tea extract and dandelion root.

9. Try sleep apps

Getting a good night’s sleep is so important, a lack of sleep can affect your immune system and your mental health. To help you improve your sleep try using these apps:


This is a fantastic app for sleep, it includes audios that play soothing music and sounds from nature. There are also sleep stories to choose from. Simply choose a sleep track you like, and feel yourself drift off. The app allows you to customize your sleep stories and music, you can change the background noises to find the right ambiance.


Using this app you can choose from meditation or sleep tracks, the sleep tracks are relaxing stories that will help you to drift off. If you experience stress or anxiety, calm is a fantastic tool.

10. Connect with nature

Connecting with nature is an amazing way to boost your health. Studies show that being in the natural world raises our endorphin levels, helping us to feel happy and energized. There are so many ways that you can connect with nature. You might try hiking, foraging, or swimming.

With lots of ways to perfect your health regime, you’ll soon get on a positive track. From journaling to goal setting and learning new recipes there are so many ways to nourish your body and mind.

manage stress

Top Ten Tips To Exercise Safely

Most people can safely take light to moderate exercise, although it’s wise to speak to your doctor before you take on a more strenuous routine. If you have any questions about your health, especially if you haven’t been active recently, it’s wise to consult your doctor, as well as using these tips to stay safe while you exercise. 

If you have any injuries or health conditions, you should speak to your doctor, Chiropractor, or other medical professionals in charge of your care before you start an exercise routine. You should also do this if you’re having trouble with symptoms like dizziness, shortness of breath, or chest pain. 

Tips to Exercise Safely

Once you have been given the go-ahead, use these tips to avoid injuries and exercise safely. 

  1. Take five to ten minutes to properly warm up and cool down. 
  2. Start slowly and increase your activity level gradually unless you already exercise on a regular basis. 
  3. Keep in mind that training too hard or too often can cause overuse injuries like stress fractures, stiff joints, sore muscles, and inflamed ligaments and tendons. Sports that put repetitive wear on the same parts of the body, such as jogging which puts wear on your knees, ankles, and feet, are often culprits of injuries like this. Rest properly, and change up your routine to avoid this. 
  4. Listen to your body. If you feel unwell or very tired, take a break. If you can’t finish an exercise session, feel faint after exercise, or experience a pot of aches and pains in your joints, cut back. 
  5. If you have to take a break from exercise, come back with a lower level of exercise at first. For example, if you’ve had a break from strength training, light a lighter weight or do fewer reps or sets when you return. 
  6. Drink plenty of water. If you’re working out hard, choose a drink that will replace fluids and essential electrolytes. 
  7. Wear clothes and shoes that have been designed for the exercise you’re doing. Shoes should be replaced every six months. 
  8. Good form is essential for strength training. When you’re learning the exercise, start with no or very lightweight until you’ve learned the move properly. Don’t rush to finish or struggle to lift a weight that is too heavy.
  9. Exercising in hot, humid weather can lead to overheating and dehydration. When temperatures are high, slow your pace down, or try to work out in an air-conditioned gym, or during cooler morning and evening times. Headaches, dizziness, nausea, faintness, cramps, and palpitations are signs of overheating. Stop if you experience them.
  10. If you’re exercising outside in the cold, dress properly for the cold to avoid hypothermia. Wear layers that you can take off as you warm up. 

Delayed muscle soreness can start 12 to 24 hours after a workout, and will gradually fade. This is normal. However, persistent or intense muscle pain that starts during or right after your workout, or soreness that stays for more than one or two weeks, means you should call your doctor.

Woman feeling confident

4 Methods to Stop Creating Habits You Don’t Want

Do you have habits that you would like to stop but can’t seem to break? Don’t worry, there’s a way out of this pattern! 

Understand the Reason for Your Habit

Understanding the reason behind your habit is the first step to changing it. For example, let’s say your habit is snacking on sweets in the afternoon. You know that this causes you not to lose weight effectively. Understanding why a good place might start. 

Maybe the reason for your sweet tooth is because you’re feeling down or anxious about something else. Looking at what triggers these feelings can help with determining how to change them. For human beings to reason, you need time to mull over information. But ideally not when you’re raging hungry! 

Here’s an idea: get up from your desk. Take a walk around the block. Come back and see if those cravings have subsided. If they haven’t, try drinking some water before you resume your work. This way you don’t end up eating a whole bag of chips because you’re frustrated.

Talk to Someone

Talking will help you to get your feelings out of the way. If you’re feeling depressed, chat with someone who can listen attentively and offer their support. You can also enroll in different support groups and programs like mental health treatment programs. This will help you share and grow in your journey. 

If you’re trying to quit something harmful like drugs or alcohol, talk about it with any supportive person in your life. Seek someone willing to help you hold yourself accountable for what is good for your health.

The important thing here is that if talking doesn’t work, there might be other more serious underlying issues at hand. You may need professional attention from an expert on this subject matter, such as a therapist or counselor. Seeking their help could very well save your life!

Accept and Embrace the Change

Accepting and embracing these habits may be difficult. But it is the first step to making a change and leaving your old ways behind. Realize that these habits are not permanent but temporary. They will eventually go away if you try hard enough to make the change. It may be challenging at first, but anyone can do it.

Acceptance is the first step to moving forward. However, sometimes you have to let go of the past and embrace that it will never be what you want or expected. It is hard but sometimes necessary!

Surround Yourself With Positivity

The fourth method to stop creating habits is to surround yourself with positivity.  When positive and uplifting people surround you, it can help you escape your negative patterns. Focusing on what you like about yourself and those around you helps push the negativity out of life. 

It is okay if someone else does something that makes you feel bad. Remember, there is a difference between feeling angry or justified in your anger. If you need support after experiencing an emotionally draining situation, reach out for assistance from those who love and care about you. They can remind you how strong and capable you are.


You cannot control everything that happens. You’ll always have triggers and emotions that affect your behavior. However, by understanding this, you can try to change habits little by little in a healthy way so they don’t overwhelm you.

You may not be able to stop repeating negative patterns entirely. Still, with some self-awareness, support from others, and surrounding ourselves with positivity, you can begin the process of creating new positive habits for life!

woman holding purple dumbbells

Here’s how Regular Exercise Can Benefit You

Exercise is very good for you, but do you know how good it is? Exercise can boost your mood and it can also drastically improve your sex life too. If you want to find out how exercise could help you then this is the guide for you.

Exercise Helps you to Control your Weight

Exercise can stop you from gaining too much weight and on top of this, it can also help you to maintain weight loss too. When you engage in any form of physical activity, you will burn calories. The more intense you do the activity, the more calories you will burn. Regular trips to the gym may well be good but at the end of the day, if you can’t find a huge amount of time to exercise then you may be better off just doing what you can. Some exercise is better than none at all. Take the stairs instead of the elevator, or even walk to work. Little things like this can really help you to build consistency.

Exercise Combats Health Conditions

Are you concerned about heart disease? Maybe you are hoping to stop your blood pressure from rising too much. Either way, it doesn’t matter what your weight is right now because exercise can boost the amount of good cholesterol that is in your body and it can also decrease any unhealthy triglycerides too. This will keep your blood flowing nice and smoothly and it will also help you to decrease the chances of you developing cardiovascular disease. If you want to exercise but can’t because you have a bad back, then it may be worth chatting with a chiropractor.

Exercise can Boost your Mood

Do you need a bit of a lift? Maybe you want to blow some steam because you have had a really stressful day. Either way, a session at the gym or even a nice walk can help you out a lot here. Physical activity can help to stimulate a lot of chemicals in the brain, and it can also help you to stay happier, healthier and relaxed. When you work out, you will also find that you lose weight, and this can help you to rocket your body confidence.

Exercise and Energy

Are you winded by grocery shopping? Maybe household chores really tire you out. Either way, by doing physical activity, you can stop yourself from becoming tired so easily. Exercise is ideal if you want to build your endurance as well as your muscle strength. Exercise helps to deliver oxygen to your tissues, and it also forces your cardiovascular system to work far more efficiently. This means that over time, you will have more energy to take care of any day to day chores you may have.

Promoting Sleep

Struggling to get to sleep at night? Then you should know that exercise can help you to get to sleep faster. It can help you to deepen your sleep as well- just make sure that you don’t work out too close to bedtime because if you do, then you may be too energized to go to sleep, so keep this in mind.


Undoing Bad Habits After The COVID Lockdown

For most of us, life completely changed during the COVID pandemic as we were confined to our houses. Even though the lockdowns are coming to an end and life is slowly starting to return to normal, that doesn’t mean that things are going to be exactly the same as they were before. 

During the lockdowns, many of us picked up bad habits. We have carried them with us, even as we head outside again. If you want to protect your physical and mental health during this transitional period, it’s important that you look at these behaviors and take steps to change them. These are some of the bad habits that you need to undo after the COVID lockdown. 

Excessive Drinking 

When you’re cooped up in your house for days, it’s hard not to get cabin fever. Much of the time, this led to excessive drinking for people who wanted to pass the time or calm their nerves. When you didn’t have to get up for work or go out anywhere, it was easier to convince yourself that it’s fine to drink more regularly.  Unfortunately, if you got used to drinking excessively during the lockdowns, your brain can easily rewire itself to crave alcohol. If you are seriously concerned, you should get in touch with American Addiction Centers for some advice on how to cut down again. If you don’t tackle this habit now, it will only get worse and start causing serious health problems for you. 

Unhealthy Eating  

With so many people locked up in their houses with only takeout to eat, it’s not surprising that over half of the United States population gained at least ten pounds during the COVID pandemic. Even when supermarkets started opening again, most people didn’t want to go out and start running errands all over again. A lot of people also got into the habit of comfort eating because they were anxious about the situation. So, as things get back to normal, take a look at your diet and make some positive changes. This is especially important because an improved diet can protect you from the more serious symptoms of COVID. 

Overusing Social Media  

With so many apps to allow you to talk to your friends during the COVID lockdown, it’s not surprising that so many people increased the amount of time they spent on social media. However, excessive social media use can have a huge impact on your mental health and your productivity. So, as you start heading outside and getting back to normal again, try to keep your social media use to a minimum. You can get some great apps to limit screen time if you are finding it difficult. 

Lack Of Structure and Routine 

When you are stuck at home, it can be easy to let your day-to-day routine slide. When people were out of work for months due to the pandemic, their normal routine went out of the window. But routine is important if you want to stay happy and healthy. You should pay attention to the way that you break up your days and even if it seems a bit rigid, start planning your time so you can develop a good routine

We’ve all picked up bad habits during the lockdown and you shouldn’t feel bad about it. However, you do need to focus on breaking those habits before they get worse. 

turn your life around

How To Turn Your Life Around For The Better

You may be going about your days with no real motivation or purpose. In this case, you might be feeling low or down and unsure of how to proceed and get happy again.

The upside is that it’s never too late to make a change and turn your life around for the better. All you have to do is be willing to put in the hard work it’ll take to do so. Review some ideas to get you started so you can give it a shot and discover that it is possible to feel your best and be more joyful.

Get More Sleep

Lack of sleep takes a toll on your health and your mood. It can cause you to make silly mistakes and take action or say words you later regret. Turn your life around for the better by getting more sleep each night. Instead of playing on your electronics or phone, find a relaxing and calming bedtime routine that helps put your mind and body at ease. Set your bedroom up for optimal sleep as well by making sure it’s comfortable, cool enough, and dark enough. When you get good sleep you’ll wake up ready to seize the day instead of feeling like you want to crawl back into bed.

Set Goals

Another way to turn your life around for the better is to set goals for what you want to achieve. Not only come up with what you want to do and work on next but then put them in writing and review them regularly. Having goals will keep you on track for moving forward in the right direction. You’ll get up each day having a purpose and will feel more motivated to work hard and stay the course. Make sure they’re concrete, realistic, and attainable so that you don’t become frustrated.

Put an Emphasis on Health

Another way to turn your life around for the better is to put an emphasis on health and wellness. Face your bad or poor habits or addiction and get the help you need right away so you can begin to get your life back. If you’re struggling with drugs or alcohol then consider looking into an outpatient treatment for addiction program and seeing where it takes you. You’re likely to discover you’re not alone and that many people can relate. The professionals can help you turn your life around for the better by giving you the tools you need to stop your drug or alcohol use and abuse.

Find A Rewarding Job

A dead-end and boring job may cause you to feel lousy most days. You may not want to get out of bed or struggle to make your way through each new day. In this case, it’s in your best interest to find a rewarding job that you like and that challenges you. Turn your life around for the better by learning more about your talents and passions and following your career and professional dreams. Find an employer that respects you and your abilities or take a calculated risk and start your own business. Working takes up a lot of your time and energy so you want to make sure that you’re in a role that you’re passionate about and makes you feel alive and motivated.

Do More of What You Love

Spending your time living your life for others or doing what you don’t enjoy is a waste. Instead, choose to do more of what you love and make time for activities that put a smile on your face. Turn your life around for the better by turning the TV off and finding other more productive and engaging ways to spend your days. Discover new hobbies that challenge you and force you to use new skills. Spend your free hours with friends and family and practice having a greater work-life balance for better health and happiness. Consider learning a new skill or finding opportunities to help others.

Meditate & Reflect

Sometimes all you need to turn your life around is a good self-reflection session. Spend time meditating and work on slowing any racing thoughts. Use your quiet time to think through what you’re doing currently and where you see yourself heading in the future. You can use reflecting as a chance to forgive yourself for previous mistakes and as an opportunity to move on from the past once and for all. Try to live in the moment and be present and not worry so much about what’s happened in the past or what’s yet to come. You might even want to consider taking a vacation or time off from work to reset and regroup before you begin making changes.

Spend Time with Positive People

Who you choose to hang out with also impacts your level of happiness and health. It may be time to cut ties with those who are pessimistic or no longer making your life pleasant. Turn your life around for the better by spending time with positive people who lift you up. Consider making new friends if your current ones aren’t suiting you any longer. Prune your relationships by thinking about which ones may be destructive and bad for you.

Start Saving

Your money and finances are another matter that should be on your mind if you want to turn your life around for the better. You may be more stressed out than you realize if you’re having trouble making ends meet. Review your financial situation and make sure you’re living within your means. Then, find ways to start saving and putting money away for emergencies and your future. Financial struggles can weigh you down and cause you to be moody and upset. Make small changes today that will add up and significantly impact your future in a positive way. Consistently saving can be what helps you become more financially secure once and for all.

Be Willing to Change

Change takes time, patience, and perseverance. It’s not always easy to do and can be a slow process initially. However, if you want to turn your life around for the better then you must first be willing to change. You have to feel inspired and be committed to implementing new habits that will help improve your life and well-being. You must take the driver’s seat and have control over what you do or don’t do each day and the decisions you make. Only you have the power to turn your life around and find more happiness. Instead of complaining about what you don’t have, be grateful for all your blessings. Maintain a positive attitude as you go about making changes and listen or read motivational content that helps you remain dedicated to changing your ways. Your attitude can be the difference between you sticking with it or giving up and not giving yourself a fair chance to improve.


You now have some concrete ideas and tips for how to turn your life around for the better. It may not be an easy journey but it’ll be a rewarding one and well worth it in the end. You’ll soon begin to smile more, be full of energy, and want to live your life to the fullest. Be proud of yourself for getting started and then be patient and kind to yourself as you begin your transformation. While change can be scary, the best time to start is now and today. Discover what you’re passionate about and that gets you out of bed in the morning, reflect and give thanks, and surround yourself with others who want to see you succeed.

teen health

10 Activities for Your Teen’s Mental and Emotional Health

Helping your teen’s mental and emotional health is no easy task. Adolescence is a difficult and extremely delicate period of everyone’s life. Each of us has experienced these turbulent years and might have kids going through their teenage years. However, as adults we often tend to downplay what our kids are going through during this time of their lives, often labeling it as “just a phase”. However, often, it is much more than that. International studies tell us that an estimated 10-20% of teens worldwide struggle with mental health issues. 

Luckily, there is a lot you can do to help your teenagers thrive through the important years and life experiences ahead. Especially in this delicate and unprecedented post-pandemic world. Start with the tips below. 

Yoga for mental and emotional health

Practicing mindful exercises can truly help your teen’s mental well-being. They have a lot of physical benefits too! However, everyone is unique and not everyone is the sporty type. So, it is all about choosing the right mindful activity. Of course, yoga is the first discipline that comes to mind. But there are many other options, including Tai Chi, Pilates, or even Nordic Walking. Aside from calming and centering the mind, these activities can also help your kids hone their flexibility, coordination, balance, and range of movement. 


Meditation is beneficial for everyone, no matter your age or the experiences you are going through. Studies have shown that as little as 10 minutes a day of meditation can reshape some important pathways in the brain, thus changing how we relate to the world around us. If your children are struggling with body image or have difficulties finding a community of friends to rely on, meditation can help. 


Reading is an all-time favorite activity for kids. Today, there is no need to spend a lot of money at the bookstore or to remember to give back library books. eReaders are affordable, easy to use, and give access to your kids to all the books they might wish to buy. And, if you find that they are mainly interested in YA fantasy and thriller books, don’t try to change it – children are reading less and less, and any book can help them hone their imagination, social skills, and writing abilities.

Spending Time in Nature

Spending time in nature is essential for all teenagers – even if it is not always one of their priorities. In fact, it is easy for young adults to resort to gaming, playing video games, or surfing the Internet. Nonetheless, if you wish to look after their mental and emotional health, you should encourage them to take a walk in a park, woodland, or beach. Of course, not alone – some options include joining a Scouting organization or taking a camping trip together.

Breathing Exercises

Breathing exercises are no different from any other type of exercise: to see benefits from it, you need to practice. However, just learning how to use the breath to calm the mind and improve focus can yield immediate results. If your teen has started to practice yoga, the chances are that they are already familiar with the importance of focusing on and controlling inhales and exhales. Encourage them to use documentaries and tutorials to make this skill part of their life toolbox. 

Mindful Eating

Eating disorders are increasingly common and can affect people in any age group. However, they are far more common among young adults and teenagers. During this time of life, the body is changing and some of these changes happen outside of our control. 

Because of all this, it is essential for your little one to establish a healthy and balanced relationship with food. Mindful eating can teach them how to listen to their bodies and what foods can help them nourish their body. If there have been some food disorders and addictions, mindful eating can help them restore a healthy balance.  

Of course, you should always consult an expert nutritionist before creating a diet plan for your teenager – but you could start by helping them understand that plant-based, whole foods act as sustainable fuel for the body. 

Practicing Sports

Practicing sports is vital for any young adult. Firstly, moving the body increases the heart rate, thus improving circulation, digestion, and metabolism. Additionally, as the heart rate increases, the body releases endorphins – a chemical also called the “happy hormone”. 

Another important benefit of encouraging your teenagers to take part in sports is that these activities teach them to respect others, work in a team, and build friendships. Remember: winning and losing are both parts of the game!


No matter how old your little ones are, getting started on a gardening project with your kids is always a great idea! Gardening has many benefits for the body and mind. Firstly, gardening allows teenagers to spend time outdoors and in nature. 

This can help them regulate their mood, increase energy and focus level, and fight depression, stress, and anxiety. However, being outdoors and getting their hands dirty with soil is also essential to build a strong immune system, strengthen bone structure, and receive necessary vitamins – such as Vitamin D (or the sunshine vitamin).


Volunteering is not always something that teenagers like to do, but it can be extremely important in their formation and growth. If you are encouraging them to donate some of their time to a cause, make sure they research the different associations and causes by themselves. 

For example, some might fight for animal rights, join feminist or anti-racism movements, help our environmental and ethical projects such as Fridays For Future and Sea Shepherd, or prepare meals for those who can’t afford it. Whatever their passion is, make sure to help them make an impact. After all, they are going to be the ones living on Earth in the future – it is only right that they help shape the place they want to live in!


Coloring is not just an activity for kids! By spending time coloring teens and adult coloring books, your children can hone their patience, motor skills, hand-eye coordination, and mindfulness. Studies have even found that activities such as coloring can relieve stress, reduce anxiety, improve sleep, and regulate mood. If you are interested in this activity, all you have to do is pick your favorite coloring kit at https://www.pennydellpuzzles.com/coloring/

Make sure you are investing in an age-appropriate coloring book and you have all the colors and pencils needed for an uninterrupted experience. Happy coloring!

bad day

Dealing With Your First Bad Day In A Long Time

Having a bad day, after months and months of feeling good, can make you feel like you’ve taken a turn for the worst. This is especially true if you’re recovering from something like a physical injury or a mental illness. One bad day can feel like a relapse, and like all your progress has been for nothing. 

So, maybe you had a big setback today? Or, maybe you woke up and were just feeling terrible? Or maybe there’s been a string of little annoyances that have turned your day upside down! In truth, it doesn’t matter what’s caused your bad day – it only matters how you respond to it.

Go for a Walk

Being outside, surrounded by nature and breathing in fresh air, is incredibly good for you. Making sure you’re getting enough oxygen, and you’re not just breathing in stuffy air that’s potentially polluted, can be a great physical sensation, if nothing else. 

Of course, simply going for a walk and spending 5 or 10 minutes outside and looking at the sky isn’t going to fix the underlying problem. No one would expect it to! But it is a good way to get started in fixing a bad day, especially if you’ve been cooped up at a desk or a workstation for the last 8 hours. Make a change to your usual daily routine, and embrace how good this little difference can be. 

Talk to a Professional

Sometimes you need reminding about how far you’ve come, and how well you’re doing, by someone who really knows what they’re talking about. And there’s all kinds of healthcare professionals you can talk to when a bad day hits, so it doesn’t matter what you’re dealing with or where you’re coming from. 

Long story short, you can be sure there’s someone out there who understands you, and knows what to do next. For example, if you’re in the middle of an addiction recovery, using resources surrounding Mental Health Issues Caused By Alcohol Recovery is exactly the right thing to do right now. Don’t suffer in silence, and let the people who can help know you need help. It might be scary, but it’ll work! 

Do Something to Make Yourself Happy

What makes you happy? Maybe watching a funny film? Maybe talking to a loved one? What about petting your dog? Or even picking up your crochet needles and having a go at making a shawl? No matter what you turn to to relax and unwind, take part in it now to help make those bad day blues float away. 

When you’re reinforcing a sense of happiness, and positivity, at the end of a bad day, that’s all you’re going to remember. You’ve done something fun and nice before hitting the hay, and that’s both going to help you sleep, and wake up feeling refreshed in the morning. 

This simple 24 hours isn’t the end of your upward turn, and the ways above can help remind yourself of that.

Improve Diet

Overcoming Food Addiction and Restoring a Healthy Balance

Food addiction affects many of us and can wreak havoc on our mental and physical well-being. When managed, food transforms from a source of pain to a source of beneficial power.  Today, I am joined by my guest, Rosie Moore, an entrepreneur with ID Life, and together we explore our relationship with food and come up with ways to improve our balance in health through it.

Listen on your favorite podcast player!