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- Issue #007
Women’s Wellness Matters
Empowering Women to Thrive
Issue: June 15, 2023
Health and Fitness: The Power of Mindful Eating
Welcome to the latest edition of Women's Wellness Weekly, your go-to source for health, business, and inspiration. In this issue, we bring you three insightful articles tailored to support your well-being, professional growth, and personal motivation. Enjoy the read and let the positive energy inspire you!
In our fast-paced world, we often find ourselves rushing through meals, eating on the go, or mindlessly snacking in front of screens. These habits can disconnect us from our bodies and lead to unhealthy eating patterns. However, by incorporating mindful eating into our lives, we can transform our relationship with food and enhance our overall well-being. Here are some tips to get started:
Slow down and savor each bite: Take the time to fully experience the flavors, textures, and aromas of your food. Chew slowly and pay attention to the sensation of eating. By doing so, you can enhance your enjoyment of meals and become more attuned to your body's satiety signals.
Listen to your body's hunger and fullness cues: Tune in to your body's natural signals of hunger and fullness. Eat when you are genuinely hungry and stop when you are comfortably satisfied. Avoid overeating or undereating by being mindful of your body's needs.
Engage your senses: Before diving into your meal, take a moment to appreciate the visual appeal of your food. Notice the vibrant colors and presentation. As you eat, focus on the taste, texture, and aroma of each bite. Engaging your senses can enhance your eating experience and foster a deeper connection with your food.
Practice portion control: Pay attention to portion sizes and serve yourself appropriate amounts. Use smaller plates and bowls to help manage portion sizes visually. By being mindful of portion control, you can maintain a balanced diet and prevent overeating.
Identify emotional triggers: Many of us turn to food for comfort or as a response to stress or boredom. Mindful eating involves recognizing emotional triggers that lead to unhealthy eating habits. Instead of using food as a coping mechanism, explore alternative ways to address your emotions, such as engaging in physical activity, practicing relaxation techniques, or seeking support from loved ones.
Minimize distractions: Avoid eating while engaged in other activities like watching TV, working, or scrolling through your phone. By minimizing distractions and focusing solely on your meal, you can fully experience the pleasure of eating and better recognize your body's signals of satisfaction.
*Remember, mindful eating is a practice that takes time and patience to cultivate. By incorporating these tips into your daily routine, you can develop a healthier relationship with food, improve digestion, and nourish your body and mind.
Enjoy your meals mindfully and savor the journey to a healthier, more fulfilling way of eating.
Business: Balancing Ambition and Self-Care
In the pursuit of professional success, it's easy to become consumed by ambition and neglect our personal well-being. However, achieving a harmonious balance between ambition and self-care is essential for long-term success and overall happiness. Here are some tips to help you maintain equilibrium:
Set boundaries: Establish clear boundaries between work and personal life. Define specific work hours and dedicate time for self-care activities. Avoid checking work emails or taking business calls during your designated personal time. Setting boundaries will help you create a healthy separation between your professional and personal spheres.
Delegate and prioritize: Recognize that you don't have to do it all alone. Delegate tasks to capable colleagues or hire assistance when necessary. Prioritize your workload by identifying what truly matters and focusing your energy on high-impact activities. This way, you can avoid burnout and maintain productivity while still making time for self-care.
Practice self-care rituals: Make self-care a non-negotiable part of your routine. Engage in activities that recharge and rejuvenate you, such as exercising, meditating, journaling, or spending time with loved ones. Prioritize self-care activities just as you would any other important task on your to-do list.
Nurture a support network: Surround yourself with a supportive network of colleagues, friends, and mentors who understand and respect your need for balance. Seek guidance from others who have successfully integrated ambition and self-care into their lives. Share your challenges and aspirations with trusted individuals who can provide valuable insights and support.
Embrace self-compassion: Be kind to yourself and practice self-compassion. Recognize that you are human and that mistakes and setbacks are part of the journey. Treat yourself with the same understanding and forgiveness that you would extend to others. Embracing self-compassion allows you to maintain a positive mindset and bounce back from challenges with resilience.
Prioritize personal growth: Invest in your personal development alongside your professional growth. Set goals that encompass both areas of your life, whether it's learning a new skill, pursuing a hobby, or cultivating meaningful relationships. Balancing ambition with personal growth ensures a holistic approach to success.
Remember, achieving a harmonious balance between ambition and self-care is a continuous process. By implementing these tips, you can nurture your ambition while maintaining your well-being, leading to a more fulfilling and sustainable journey toward success.
Take care of yourself as you pursue your professional goals, and watch as your ambition flourishes alongside your personal happiness.
Inspiration and Motivation: Unleashing Your Inner Strength
Life is full of challenges and obstacles that test our strength and resilience. In those moments, tapping into our inner strength becomes crucial for overcoming adversity and thriving. Here are some tips to help you unleash your inner strength:
Reframe negative thoughts: Shift your perspective by reframing negative thoughts and beliefs. Replace self-doubt with positive affirmations. Focus on your strengths and past successes. Embrace a growth mindset that sees challenges as opportunities for growth and learning.
Cultivate self-compassion: Treat yourself with kindness and compassion during difficult times. Acknowledge your emotions and struggles without judgment. Offer yourself support and understanding, just as you would to a close friend. Self-compassion fosters resilience and empowers you to move forward with greater strength.
Seek inspiration: Surround yourself with positive and inspiring influences. Seek out stories of individuals who have overcome similar challenges and achieved success. Engage with uplifting content, whether it's books, podcasts, or motivational speeches. Drawing inspiration from others can ignite your own inner strength.
Practice gratitude: Cultivate a mindset of gratitude by regularly acknowledging and appreciating the blessings in your life. Focus on what you have rather than what you lack. Gratitude shifts your perspective and brings forth a sense of resilience and contentment, enabling you to face challenges with a positive outlook.
Embrace support networks: Reach out to your support networks, such as family, friends, or mentors, during difficult times. Share your challenges and allow yourself to receive their guidance, encouragement, and assistance. Opening up and leaning on others strengthens your resilience and reminds you that you're not alone.
Take purposeful action: Break down overwhelming challenges into smaller, actionable steps. Set realistic goals and create a plan of action. Each small step you take builds momentum and fuels your inner strength. Celebrate your progress along the way, no matter how small.
Practice self-care: Prioritize self-care to recharge and nourish your mind, body, and spirit. Engage in activities that bring you joy, relaxation, and rejuvenation. Prioritizing self-care restores your energy and equips you with the strength needed to face challenges head-on.
Unleashing your inner strength is a journey that requires self-awareness, resilience, and determination. By implementing these tips, you can tap into your reservoir of inner strength, navigate challenges with grace, and emerge stronger than ever before.
Believe in yourself, trust your capabilities, and let your inner strength shine brightly as you conquer life's obstacles and embrace your true potential.
Rosanne Santos -The Untamed Woman
Here she is. . . the untamed woman. The one who loves fiercely, feels deeply, asks boldly, desires abundantly.
There she is, taking up space unapologetically, with her laughter, her curves, her authenticity, her sensuality. Her presence fills the room like a force of nature. She refuses to be confined.
There she is, stirring up a revolution with her relentless aspirations, her insatiable hunger for more. She craves happiness in abundance, solitude without guilt, pleasure without shame. She will overcome any obstacle to satisfy the yearnings of her heart and body. This makes her unstoppable.
She is unstoppable !!
And there she goes, that "untamed" woman, challenging minds, stirring emotions, captivating hearts. With her unfiltered words and unwavering confidence, she shines bright. Her contagious laughter, her unapologetic passion, her appetite for life, all eyes on her, recognizing her radiance.
Oh, that "untamed" woman. . . too bold, too vibrant, too honest, too emotional, too intelligent, too passionate, too beautiful, too complex, too sensitive, too wild, too empowering, too accomplished, too resilient, too fierce, too influential, too joyful, too demanding—too much.
They say she should tone it down, lower her voice, be more agreeable. They believe she needs to fit into their idea of what's acceptable. They think someone should put her back in her place. They think they can define her.
Here I am. . . the UNTAMED Woman, with my tender heart and my passionate soul.
A hedonist, a feminist, a seeker of pleasure, an empath. I want it all—justice, authenticity, freedom, connection, self-realization, respect, acknowledgement, understanding, undivided attention, and the fulfillment of promises.
They call me high maintenance because I refuse to settle. They find me intimidating because I embrace my power. They label me selfish because I prioritize self-love. They name me a witch because I am in touch with my inner healer.
And still. . . I rise. Still, I desire, feel, ask, risk, and claim my space.
I must.
We, the '“UNTAMED” Women, have been suppressed for centuries. They fear her, fear her immense presence, her ability to command respect, and her unwavering truth. They have tried to silence the Untamed Woman—in our sisters, in our partners, in our daughters. Even now, in this moment, they shame her for her boldness, her desires, her passionate nature.
And still. . . she perseveres.
In my world and in the world around me, I witness the resurgence and empowerment of the Untamed Woman. She is also known as the Wild Woman, the Divine Feminine. But regardless, she is me, she is you, and she celebrates the fact that she is finally getting the recognition she deserves.
If you have ever been called "uncontrollable," "overly emotional," "difficult," or "arrogant," you are most likely an Untamed Woman.
And if you are. . . I urge you to embrace every aspect of who you are—your depth, your vastness. Do not hold yourself back, and never abandon your brilliance, your radiance.
Forget the negative narratives—they are wrong. Your too much-ness is a gift; a gift that can heal, inspire, liberate, and touch the core of humanity.
Do not fear this gift, and let no one discourage you. Your too much-ness is magic, it is medicine. It has the power to change the world.
So please, Untamed Woman: Ask. Seek. Desire. Expand. Move. Feel. Be.
Create ripples, ignite fires, send shivers down our spines.
Please, rise. We need you.
~Rosanne Santos /Founder and Untamed Woman of Fight Club For Women