Food That Hydrates You

As we are entering the hottest month of the year, it can be easier to get dehydrated. Along with drinking water, you should also be having food that hydrates you! Here are some of the best hydrating foods:

  • Pomegranates
  • Watermelon
  • Strawberries
  • Pineapple 
  • Cucumber 
  • Plain yogurt
  • Cantaloupe
  • Tomatoes 
  • Cauliflower 
  • Apples 
  • Oranges
  • Lettuce
  • Zucchini
  • Bell peppers
  • Broccoli 
  • Celery 
  • Carrots 
  • Broths and soups 

You Should Have 5 Hobbies

They say you should have 5 hobbies for the best life. Here are the 5 hobbies and some examples of each:

  1. A hobby to keep you in shape

-Zumba classes






  1. A hobby to build your knowledge



-Board games

-Learning a new skill

  1. A hobby to make you money




-Website design

  1. A hobby to keep you creative






  1. A hobby that continues to grow your mindset



-Learn cooking


-Learning new languages

The Bare Minimum

Something that is not talked about enough is the people that ask for the bare minimum in relationships (with friends, family, or significant others). Just because all you are asking for is the bare minimum, doesn’t mean that is all you deserve. Read that again. Just because you are low maintenance does not mean you don’t deserve more.

The bare minimum looks like:

  • Reassurance
  • Time 
  • Consistency
  • Respect
  • Communication
  • Being and feeling appreciated 
  • Equal efforts
  • Honesty & trust
  • Commitment 

These should all be a given. They should be expected. If you are settling in any of these areas in your relationships, you may need to reevaluate. Try letting them know which of these areas you need improvement in and go from there. If they are willing to work on them with you, great! If not, it may be time to move on.

Harsh Truths You May Need to Hear

  • You have to let go of the past.
  • Let go of expectations- of yourself and others.
  • Go meet new people and see new places.
  • You won’t always get what you give, it’s actually super rare.
  • Stop judging- yourself and others.
  • No one owes you anything. At all.
  • Stop making excuses.
  • Stop making assumptions.
  • There is no perfect timing- do it now.
  • If you hurt someone, you need to take ownership of it.
  • You are responsible for your own feelings.
  • You have to take risks.
  • Stop living in your comfort zone.
  • Talk about yourself the way you talk about your loved ones.
  • It’s okay to stop being in someone’s life if it’s for your wellbeing and peace.
  • Good things take time. Be patient.
  • Not everyone will believe in, agree with, like, or support you. And that’s okay.
  • This is your life.

Regulating Body Temperature

With all of the heat advisories lately, it is important to know how you can regulate your body temperature to stay safe this summer. Some obvious ways to help is to stay hydrated and stay in a cool environment. Here are some additional ways you can regulate your body temperature:

  • Take a cold bath or foot bath
  • Drink coconut water
  • Drink peppermint tea hot or cold
  • Eat hydrating foods
  • Aloe Vera- apply topically or you can drink aloe water
  • Eat bananas- they have vitamin B and magnesium which help glands regulate your body temperature

If you become overheated, sit in a cool place and put ice on your pulse points (wrists and neck) or put cold water on those areas. This will help your body temperature regulate and help you feel cooler. If you feel it is an emergency, contact your local emergency services.

Stop Hurting Your Younger Self

I saw a video the other day that had a great message that I think should be shared to others. The idea was that when you insult yourself, you are insulting your younger self. The version of you that would be proud of how far you have come. The version of you that had not yet endured everything you have. Imagine walking up to your younger self and saying the things you say to yourself right now. You would never do that, so why are you talking to yourself the way you do now? When you are being mean to, degrading, and hating yourself, you are hurting them.

Think about how you would want someone to talk to you or how you would talk to others and try talking to yourself in the same manner. You are with you the most, why wouldn’t you be kind to yourself?

Growing out of Trauma

Some people are afraid to heal because they have made their identity around their trauma. They don’t know who they are outside of that trauma and the unknown can be scary. 

Oftentimes people have some form of trauma, abuse, emotional damage, etc. that was experienced a long time ago but it was repressed because at that time they were not in a place where they could heal it. This is when their trauma can reappear randomly or when it is triggered. 

People who have experienced trauma may have post-traumatic stress disorder (PTSD) or complex post-traumatic stress disorder (CPTSD). The main difference between the two is that in CPTSD you experience symptoms of PTSD (isolation, flashbacks, anxiety, nightmares, insomnia, etc.) along with additional symptoms. Those additional symptoms can include difficulty gaining control over your emotions, feeling upset/angry, having distrust towards others, and more. 

Post-traumatic growth (PTG) is a transformation of healing that can follow trauma. It can be attained through education, emotional regulation, disclosure, development and service. While some may seek help to achieve this, others are able to process it on their own. If you have experienced trauma and are working towards PTG, it may be beneficial to talk to someone about it- they might be able to give you the tools you need to heal. 

Health Benefits of Iced Tea

Today is national iced tea day! So, what are the health benefits of iced tea? As long as your tea doesn’t contain too much sugar, here are some of the benefits:

  • Can help you stay hydrated
  • Boosts antioxidants
  • Can help your heart health
  • Helps heal wounds faster and strengthen your bones and teeth due to the manganese it contains
  • Can improve your liver health
  • Strengthens your immune system
  • Can help prevent heart disease 
  • Can lower your risk of developing type 2 diabetes
  • Contains flavonoids which have been linked to prevention of cancer and chronic diseases

Here is my favorite homemade iced tea recipe, it is super simple and contains no refined sugar and no artificial sweeteners. 


  • 8 cups of boiling water
  • 3 bags of black tea (you can use your favorite brand, I use Lipton)
  • ¼ cup of organic honey
  • 6 lemon slices (use more or less to fit your taste)
  • Desired amount of ice cubes- I use around 4 cups


  1. Add boiling water to a heat safe pitcher 
  2. Add the tea bags in the pitcher and let steep for around 7-8 minutes
  3. Pour in the honey and lemon slices and stir until the honey is dissolved
  4. Place the pitcher in the fridge 
  5. Remove tea bags after about an hour- leaving them in longer will make stronger tea (whatever your prefer)
  6. Leave the pitcher in the fridge from a couple hours to overnight
  7. Remove the tea bags before serving, add your ice, and stir

How Long it Takes to Create a Habit

We have habits in all areas of our lives. From working out, when/what we eat, who we hang out with, how we spend our time and more. It is possible that changes such as moving, going through a breakup, starting a new job, etc. can cause us anxiety since they break our current routines. As we get new routines, new habits, we start to feel more comfortable and less anxious. This is why people say give it time. 

There have been many studies on creating habits. The two most common were the 21/90 rule and a finding that says it takes 66 days for a behavior to become automatic. They found that this can vary from person to person and depends on the circumstances. The 21/90 rule says it takes 21 days to make something a habit but takes 90 days to make it a permanent lifestyle change. 

So, if there is a sudden change in your life, give it 21 days. After this you should start to feel new habits forming. Around 66 days you should notice your habits are consistent. In 90 days it will become a part of your lifestyle. This can be comforting to know- especially if the changes you are dealing with are causing stress or anxiety. 

“Your Trauma Made You Stronger”

Bullshit. Let’s be real about this. Trauma makes people traumatized. It can make you feel weak, angry, irritable, hopeless, and numb. It can give you memory loss, anxiety, depression, loss of appetite, and sleepless nights. It gives you mood swings, nightmares, and other health issues. 

Trauma didn’t make you stronger, you did. You picked yourself up. You got you out of that place that trauma brought you to. You dealt with things that were not your fault. Stop giving credit to the trauma- it’s a false narrative. 

Your trauma is not a reflection of who you are.

I’m sorry that anyone made you feel this way.

Your trauma does not define your worth.

You will get through this.

It wasn’t your fault.