What Are You Telling People About You?

We teach people how to treat us by what we allow, what we stop and what we reinforce.

So, when they hurt us, it is our responsibility to teach them how to treat us. Our response to their infraction tells them what we will accept and how much we value ourselves.

It is important that when you speak up for yourself, you don’t use victim vocabulary. Victim vocabulary will only encourage them to continue their poor behavior toward you and give them permission to invite other people to do the same. You want to stand in control of your circumstances, never giving your power away to someone else. What does this look like?

It looks like you being honest with yourself, practicing mindfulness, accepting personal responsibility, evaluating your trauma, and not complaining, but seeking solutions. You want to maintain in control of your life and the outcomes.

Example: Josh has a 32 in math. He’s asked his teacher for assistance over and over and she doesn’t help him.
Victim response: She doesn’t like me. I will have to live with a F.
Empowered response: Josh emails the teacher, copying the dean of the university with details of the issue and the times he’s sought assistance. He asks for a meeting and to have the dean included in the meeting.

If Josh takes the victim role, he is teaching his math teacher to continue to ignore him. When he moves to a position of empowerment, she knows that she has to pay attention to him.

What have you taught people about how to treat you?

Use the examples in this worksheet to guide you through evaluating how your response has been teaching people to treat you.

3 Reasons to Add More Plants to Your Diet [RECIPES INCLUDED]

Research has shown that plant-based diets have a positive impact on your health. Incorporating more plants into your diet can ::

1. Lower bad cholesterol

2. Reduce the risk of diabetes

3. Assist with weight management

While there are benefits to increasing the amount of plants in your diet, you must choose the right fruits and vegetables for you and your family by ::

• Knowing your and your family’s food allergies and sensitives. Food allergies are easy to diagnose as your body has a very noticeable reaction to allergens. Food sensitivities are much harder to diagnose as they show up as bloating, skin irritations, headaches or fatigue. You can determine your, and your family’s, food sensitivities by taking keeping a food diary for at least a week (I recommend two weeks) and noting how you feel emotionally and physically after each meal or by taking a food sensitivity test.

• Choosing the best fruits and veggies for your health situation. There are some fruits and vegetables you should stay away from depending on your health situation. Those with autoimmune disease, inflammatory bowel disease or leaky gut syndrome should steer clear of nightshade vegetables, which include white potatoes, tomatoes, eggplant and peppers.* Those with diabetes or who struggle to manage their sugar levels should manage their intake of grapes, bananas and starchy vegetables like white potatoes and corn. These are just two examples. The idea is that each person should honor their bioindividuality by knowing their body well enough to make good decisions on what foods to incorporate or not incorporate into their diet.

  *Get a full list of nightshade vegetables here.
  

• Purchasing fruits and veggies that are in season. Purchasing fruits and veggies that are in season are usually less expensive, taste better and have more nutritional value. Check out this guide to buying fruits and veggies by month.
  

Recipes:: A curated list of recipes that are plant-based, healthy and full of flavor.

• Zesty Lime Shrimp and Avocado Salad (if you have an allergy to shellfish, skip the meat)

• Whole 30 Steak Bites with Sweet Potatoes and Peppers (consider using purple sweet potatoes and red onions for a different flavor and added nutritional beneifts)

• One Pot Spinach Rice (consider using healthier rice options like brown rice or wild rice and replacing pinto beans with your favorite beans)

• Stir-Fried Collard Greens

• Fried Purple Cabbage

• Greek Kale Salad with Lemon and Olive Oil Dressing

• Fruit and Nut Breakfast Cups

• Gran’s Granola Parfait

• Lemon Breakfast Parfait

• Sweet Broiled Grapefruit

• Blueberry Cantaloupe Salad

• 5 Breakfast Smoothies (consider adding granola, flaxseed or chia seeds to your smoothies)

Find more fruit recipes here.

Motivation Monday :: Pandemic Self-Care

Whether we like it or not, we have a lot of time on our hands for the next few weeks - possibly months. The constant barrage of information - accurate, inaccurate, mythical and conspiracy theories - can create angst and anxiety all around us. It’s important that we take time to disconnect from the world and connect to OUR world. it’s essential that we create a peaceful oasis where we are to ensure we stay healthy, happy and productive. Here are eight ways you can offer yourself (and your family) self-care and love during this stressful time.

Head to @beahealthyclt to find resources that can assist you in putting these tips into action.