Try This 3-Step Mental Hack to Help Your Body Heal

This simple hack in 3 parts can help you reduce symptoms and help your body restore balance.

First things first, you must listen to your own body!!! Your body is constantly talking to you. We hear all the time that we must learn to listen and that idea can be applied to your body as well.

So let’s find a way to learn to listen to the internal conversation happening within you..

Try This 3-Step process:

1) For a single day, write what goes on in your body: look at your eyes, tongue, fingers… Are you gassy, constipated, achy. Is your ‘gut feeling’ out of control ? What else is your body tell you?

2) At the end of the day review in detail your notes.

3) Tomorrow, check to see if your body repeats the ‘talk’ Act based on that convo, using your intuition to lead the way. 🙂

Seek medical help as needed. Enjoy!

Healing Toxic Self Shame

Do you feel like the feelings of self-shame have gone from frequent to overwhelming? Do you exhibit signs of toxic self-shame?

Firstly, let’s talk about what I mean by toxic self-shame…. (scroll down for the video)!

In my experience, toxic self shame is behavior that manifest in various ways, including:

  • Frequently reliving traumatic memories that caused embarrassment
  • Feeling jaded and distrustful of other people, even when they exhibit kindness
  • Self-loathing and low self-esteem
  • Feelings of unworthiness
  • Dysfunctional relationships
  • Self-sabotage
  • Feelings of being a “fraud” (also known as imposter syndrome)
  • Self-victimization
  • Perfectionism
  • Defensiveness
  • Irrational guilt

Some of the common internal chatter for people that feel this way include:

  • I am not worthy of love
  • I’m stupid
  • I am stupid
  • I am a failure
  • No one cares

So how to we get rid of this chatter and slowly move towards a state of healing?

I like using a 4-step process that I’m outlining here (and you can see described in the video in more detail). Details below the video!

1. The ‘Look in the Mirror’ exercise

Look into your eyes and think of something genuinely loving, like “I love you,” “I accept you,” “You are worthy,” “You are beautiful.” You can spend three to ten minutes doing this.

2. Become Aware of your Self-Destructive Thoughts

3. Practice Self-Compassion

Self-compassion is something that should be practiced every day. Without exceptions.

4. Heal your Inner Child

Some of the best ways to connect with your inner child include:

  • Creative writing
  • Meditation with images from when you were a child.
  • Visualizations of your childhood.

How to Have Your Best Year Yet

For many, New Year’s resolutions are a “fresh start” with which to set renewed goals for self-improvement.

Maybe to save for that new place? Or maybe you want to learn that second language?

Whatever your end-of-the-year resolutions, there is one thing you can’t miss: MOTIVATION But as we all know, that is not easy. Check out my 5-step plan to help you stay motivated.

1. Got at it in small steps

Setting realistic goals can lead to a higher chance of success.

2. Be specific and use details in your planning

Setting goals is not hard, we often set goals without a clear idea of ​​how to execute them. The problem (and the solution) is in the “how”. Get concrete and actionable actions to both establish and implement your plans

3. Get a buddy (accountability)

Keeping accountable (with a buddy) will keep you on track and motivated.

4. Rethink failure

If things don’t go as planned, find a time to pause, reassess, rethink and make a change.

5. Have clarity about your long-term goals

New year’s resolutions don’t work because we somehow believe that our behaviors and mindset can magically change with the stroke of midnight on December 31st. Instead of focusing on new year’s stuff, focus on how you want to feel and become in a semester, a year or 5 years from now. Then create a detailed plan from day one.

7 Principles to Health and Wealth as a Business Woman

I have a special treat for you. Back in November of 2016, I gave a speech in front of 800 business women in my native San Juan, Puerto Rico. The Animus Summit (considered the biggest women conference in Latin America), featured 2 dozen amazing speakers, including US Supreme Court Justice Sonia Sotomayor (an amazing honored to be included in her company).

The conference organizers shared the video of my speech and I couldn’t wait to share it with my community. The topics was “Principles to Health and Wealth as a Business Woman”.

You’re a woman entrepreneur that feels like you need to split in 3 to get things done. And too often you’re overwhelmed and exhausted. You know your body can be better and that you need to do something but don’t know what, when or how.

Want to share your thoughts about this speech? Please leave a comment below!

How To Curb Late Night Binging

Craving sweet, salty or fatty foods late at night? Even after you’ve had an awesome day full of nourishing foods, plenty of fiber, and water!

You’ve done everything you can and you still have those pesky cravings. How to curb them? This video will show you what I do to help me not un-do my healthy day!

Here’s the list of the tips mentioned on the video:

  1. Consume more nutrients through the day
  2. Spread out your water
  3. Avoid bringing crappy food into the house
  4. Have raw cacao powder
  5. Take cinnamon bark tea
  6. Have sex
  7. Increase healthy oils in your meals
  8. Peppermint essential oil

Hope you enjoy them!

The Power Of Words

Do you words have power? Is there some truth to the claim some people make about the power of words? Most people have strong opinions about this and I was one of them.

But after watching a documentary about water, where a scientist (dr. Masaru Emoto) that explains how your words and even your thoughts (positive or negative) can affect molecules of water. I was curious, even fascinated. Then, a few months ago, I saw a Facebook post from Danielle Laporte about an experiment she did with her son. So I set out to recreate the exact same experiment on video and see for myself.

Here’s what my experiment looked like: I cut out 1 apple in half, sealed each half in an identical Mason jar and stored them in the exact window sill for approx. 21 days.

Every day for a month I said negative and demeaning words to what I called the “bad apple”. Things like “you’re nasty, fat and ugly. You’re stupid and incapable. You can’t do anything right. Why do you even try! You suck and I hate you”.

The other half, the “good apple” heard beautiful words of encouragement. I told her things like: “you are so smart, amazing, sweet and gentle. You are amazing and I am in awe of you, you are the best, I love you”.

The first 7-10 days not much was happening… but then things started to change.

Check out the video above to learn the results.

The ONLY Thing That Helps Me Stay Organized In A Crazy Busy World

Are you overwhelmed with all the stuff going on (or not) in your life?

Is it so overwhelming that it leads to expert procrastination?

Even a little clutter or lack of organization can quickly turn into overwhelming clutter that may lead to constant stress. And this constant stress is now known to increase your risk of issues like insomnia, gastrointestinal problems, obesity, heart disease and depression.

I’ve tried many systems to stay organized and disciplined and was always left looking for more. On this video I’ll show you the ONLY thing that has been effective for me and now it is used by my entire team!

Let me know what you think in the comments below!

The Food For Thought Summit Coming Soon!

For the last 4 months, I’ve been working on a little project that I’m really excited about and now I’m ready to share with you!

It’s called Food For Thought: The Mind, Body, Spirit Summit!

From April 14th-18th, I’ll be interviewing top wellness experts (doctors, nutritionists, therapists, coaches, best-selling authors) on how they manage to sustain a healthy lifestyle. All interviews will be available online at the Food For Thought website.

Since I know you’ve been searching for practical ways to live a healthier, more active lifestyle, the Food for Thought Summit is here to help you!

The #1 reason why people struggle to keep a healthy lifestyle is overwhelm. There’s just too much information out there! This summit will help you cut through the clutter, learn ways to stay motivated and create your own personal wellness revolution!

Click Here to check out the website and more details!

As a loyal member of my community you have immediate access to the summit and the Facebook Group Absolutely FREE!

SHARE this post with your friends so they too get FREE access to the summit.

Watch Me Get Hypnotized!

In this follow up video about the topic of hypnosis, I actually went a little crazy and agreed to let Grace hypnotize me in front of the camera!

I thought it would be awkward and that I’d have to delete the video but the experience was very very sweet. Check out my mini-hypnosis session and see for yourself what it is all about!

What did you think? Mumbo Jumbo or inspirational? Let me know in the comments box below!

The Power of Hypnosis

Do you believe in hypnosis? I must admit I didn’t until I met the woman I’m interviewing on this video.

In fact, I tried hypnosis as part of a therapy session years ago and I thought it was a bunch of bologna! But when I met Grace, she was very graceful (and patient), explaining to me what hypnosis was and more importantly, what it wasn’t!!

Check out this interview to learn more.

What’s your opinion about this controversial topic? Did we convince you to at least do your own homework and find answers? Let us know by leaving a comment below!

My First TEDx Talk!

A few months ago I was invited by the amazing women at Barnard College to be part of their TEDxBarnardCollege event.The video is now available on YouTube and of course I immediately wanted to share it with you all here.

My talk is part personal story, part motivational message. I poured my heart and soul into this talk, shared things that most of my closest friends didn’t know about and in the process, became stronger and wiser.

I’m sharing this talk with you here in hopes it can inspire you in some small measure. Thank you for listening!

My Issues With Body Image Issues

I don’t know about you but I’m sick and tired of the skinny obsession in this country.

It’s bullshit. LADIES, we’re supposed to HAVE CURVES! I have yet to meet a man that doesn’t like curves in a woman’s body.

For me, this is a  highly spirited topic and I hope this video will help motivate you and see your own beauty and worth!

What’s your take on this issue? Let me know by leaving a comment below!

SHARE this video with your beautiful friends, to remind them that they are beautiful and totally worth it!

My Birthday Wish For You

‘Tis the season of giving and it also happens to be my birthday.

As many people out there, I take the days leading up to my birthday to reflect on the previous year, toss away what didn’t serve me, and make space for new experiences that will help me move forward and become a better, bigger, wiser, kinder, better person.

This year, I want to be open to receive and in order to do that, I need to embrace giving (you know, to open up some room for all that receiving coming my way!)

So for today, this is my BIRTHDAY GIVING wish for you!

Thanks for your support!

Feel free to SHARE with all the friends that you’d like to offer a gift of love.

5 Mind/Spirit Lessons You Can Learn From Your Dog

Today’s topic is a little unorthodox. After all, you’re probably thinking: “What can a dog teach me about emotional and spiritual health”?

Well, LOTS!

If you’ve ever had a dog or any pet, you know that these amazing creatures are the epitome of loyalty, of living in the moment and of absolute appreciation and love. We can learn simple, yet powerful lessons from our pets just by observing their behavior and following their leads. 

Let me give you these 5 lessons, just to get you started!

Do you have a pet or have had one? What lessons have your learned from your beloved pet?

Let me know by leaving a comment below!

3 Simple Steps To Eliminate Negativity

You must defy pessimism and negativity at all costs. Negativity has nothing good to offer and creates limitations and stunts growth.

Do not allow your mind or outside forces to lower your expectations. You are capable of magnificent things, simply because you are human.

There are lots of talents in you waiting to be developed and used for your own good and the good of all. Remember you are a creature of God; your own existence is a gift, a miracle.

Continue to see your life in this light and you will see how your daily chores, plans, and goals will develop in a peaceful, joyful way. There is no reason why you should not have a lot of fun and live a happy life as a positive thinker starting now.

Your thoughts are powerful tools that, if used positively, can help you reach your goals. On the other hand, negative thinking can affect our bodies, our work, and our plans in the same negative ways as diseases. Following are some techniques to help overcome and eliminate negativity:

  1. Don’t give negative thinking any power. Thoughts and ideas only become powerful when you, the thinker, empower them. If you have a negative thought and decide to ignore it, or if a negative person tries to bring you down and you quickly dismiss it, you can move on without being affected by it.
  2. Use positive thinking to counter negativity. If someone tells you that you will never be financially independent, you should automatically tell yourself, “I am going to be financially independent faster than originally planned.” The same works for other aspects of your life. When thoughts about relationships come to your mind, for example, and you start thinking that you will never fall in love again, you counter-act by saying, “I will meet a special person and will be in a loving, meaningful, long-lasting relationship soon.” By doing so, you will take the power away from your negative thoughts, and give it to a positive one. This will not only help you get rid of negativity, it will help you become a more positive individual by always seeing the “glass half full”.
  3. Be aware of your thoughts and try recognizing them as negative or positive. Continue to nurture the positive thoughts, and write down on a piece of paper as many of the negative ones as you can remember. Then read through the list, and analyze them, recognizing that they are simply negative ideas. Think of them as pieces of your mind that you just removed and placed on the paper. Once on the paper and out of your head, they can remain there forever. Quietly acknowledge this and part ways with your negative thoughts.

Use these or any other techniques to move past the negativity in yourself and others, and you will see how much easier the process of living becomes. There is no need for any of your thoughts to haunt you or hurt you in any way. Your thoughts are one of the few things in this world you can control, and you should allow them to empower you, not the other way around.

About Jovanka

Jovanka Ciares is a former entertainment executive turned Wellness expert, detox specialist, nutrition educator and author. She is the creator of the Wellness Smackdown™, a proprietary detox and weight loss program for natural weight loss which was featured on the first season of ABC’s “My Diet Is Better Than Yours”...

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