When we think of mindfulness, our thoughts instantly drift to the wonderful Sonoma County-based yogi, Melissa Beasley. If you are lucky enough to know her, or have taken one of her classes, you’ll know exactly what we mean. She is a true gem of a human being and we asked her to share her mindfulness tips for better health and well-being with Verdure Magazine and here they are:

Prioritize sleep. Arrange your schedule to prioritize what your body needs. This often requires saying
no to other things so that you can put your health first.
Move your body as much as possible. Dancing, boxing, yoga, taking an online class, joining a gym, get a
standing desk, go for a walk—it doesn’t matter. Just commit to it. Movement helps release stuck energy in the body, and is so powerful for overall well-being.
Align routines by incorporating healthy habits into things you already do. For example, take three
deep breaths every time you get into your car, put a goal or affirmation on your phone background, do
tree pose as you brush your teeth, or share what you’re grateful for at the start of every meal. This
helps incorporate wellness into our routines without additional time constraints.
Eat as many vegetables as possible. It’s fun to explore farmer’s markets, sign up for a CSA box, and
try new recipes. Learn how to meal prep, and set yourself up to eat healthy.
Reach out to community for support. Join a group that has shared values. Share your wellness goals
with an accountability buddy. Share your struggles and wins with friends. Hire a coach or expert to
guide you in an area you want to grow in.
Drink high quality water and eat high quality food. What we put into our body affects everything we
do, and is worth the extra cost to prioritize. Your health is worth it.
Have a mindfulness practice. This brings space and awareness to our thoughts, emotions, and
mental well-being. If meditation is new to you, try guided meditation, breathwork, or mantra. This could
also be a grounding practice, or visualization. Find what works for you and do that. The best
meditation is one you’ll actually do.
Go easy on yourself when you get off track. Get back to your wellness routine as soon as possible,
and don’t give up. Fluctuation is normal. Resilience and mindset are everything.
Mental mindset. Develop mental resilience. We all face hardships, low periods, and challenges at
various times in our lives. To re-frame challenging situations, ask yourself, “What can I learn from this,
what did I gain, how will this make me stronger?” Trust in the process of life and your capacity to
handle it. And don’t dwell on or avoid negative emotions, feel them for a time then let them go.
Find what brings you passion and do more of that. Sign up for newsletters that pique your interest,
follow people who inspire you, and get involved with causes you believe in. There are tons of courses,
content, and communities out there. Having something we love and believe in fuels our inner fire and
keeps up going.
Know your values. Life can be overwhelming, and there’s lots of noise out there. Knowing what’s
important to you will help keep you on track. To do this, write down what you actually spend your time
and energy on, and narrow that down into five or so core values based on your daily life. Then do that
again with what your ideal life looks like. Compare the two without judgment. This can show you the
gap between where you are and where you want to be.
Be open to natural medicine. Try acupuncture, chiropractic, or massage/bodywork. Take supplements (especially if you’re deficient). Walks, fresh air, and sunlight can be medicine too.
Start small and be consistent. When implementing new habits, commit to the minimum you know you
can do, and do that every day (for example: five minutes of daily meditation)
Forget all this. We’re all unique beings on our own path! Accept yours will look different than mine,
and be willing to do things differently. Find what works for you and do that.

You can find Melissa teaching on Saturday, June 3rd, 10th and 24th at 10:00AM at Boho Manor in Monte Rio.

We’ve all heard of the trending adrenal cocktail by now—but what is it exactly? And is the trend worth the hype? Let’s demystify this and find out once and for all:

What is an adrenal cocktail? An adrenal cocktail is a non-alcoholic elixir that aims to balance key vitamins and minerals in the body, replenishing fatigued adrenal glands and, therefore, supporting the hypothalamic-pituitary-adrenal (HPA) axis. While specific ingredients and recipes may vary, it always includes Vitamin C, potassium, and sea salt.

What are the adrenal glands? The adrenal glands (you have two of them) are located just above the kidneys and regulate key hormones, namely cortisol, aldosterone, and adrenaline, which help regulate various processes like energy production, metabolism, and stress response.

What is adrenal fatigue? Adrenal fatigue occurs when chronic or severe stress effects the body’s ability to make the hormones needed to handle the stress. The adrenals can no longer produce sufficient levels of cortisol to keep up with the demand and become overwhelmed in the process. Because cortisol production is a top priority, other hormones begin to take a hit, and imbalances ensue.

What do vitamins and minerals have to do with it? Balanced minerals equal balanced hormones equal happy cells. Happy, hydrated cells require a particular ratio of sodium to potassium (1:16), and most Americans don’t get enough potassium. Because of this transport process imbalance, too much sodium leaves the cells with water, leaving the cells dehydrated and even dysfunctional. The adrenal glands use up more Vitamin C when under chronic or severe stress, depleting the body of this essential vitamin, which can leave you prone to oxidative stress and compromised immune function. Sea salt contains vital trace minerals and electrolytes like magnesium that help with energy levels, blood pressure regulation, and adrenal function. It really elevates the taste, too.

Who is the adrenal cocktail for? The adrenal cocktail is an easy way to support and nourish the adrenal glands and is chock-full of essential vitamins, minerals, and electrolytes. It’s an ideal drink for anyone, especially those feeling sluggish or fatigued in the afternoons or is suffering with daily stress.

When should I drink my adrenal cocktail? It’s best to drink your adrenal cocktail when mineral levels begin to dip naturally, around 10AM and 2PM. If you have blood sugar management issues, it may be best to consume your adrenal cocktail 15-20 minutes after eating to help blunt a potential sugar spike. As with anything new, start slowly with one adrenal cocktail per day and see how you feel before introducing a second glass.

How do I make an adrenal cocktail? An adrenal cocktail is made using a source of Vitamin C, potassium, and sea salt. This could be orange juice (Vitamin C), cream of tartar (potassium), and Celtic sea salt (sea salt). You could also purchase an adrenal cocktail mix—just make sure it’s clean, with no added sugars, flavors, or additives. I like Jigsaw Health’s Adrenal Cocktail + Whole Food Vitamin C because it’s simple—and very clean. I add one scoop to a glass of spring water with a splash of pineapple juice and a squeeze of lemon. Be sure to mix well.

Favorite Recipes:

Tangy Orange:

1 cup fresh squeezed orange juice + 1/4 tsp cream of tartar + 1/4 tsp sea salt + splash of plain sparkling water

Tropical Paradise:

1 cup coconut water + 1/2 cup pineapple juice + 1/2 cup lime juice + 1/4 tsp pink Himalayan salt

Optional add-ins:

grass-fed collagen / coconut cream / protein powder

So what do you think? Will you give the adrenal cocktail a try? Try one of our favorite recipes above and be sure to report back to us.

Cheers to happy and healthy adrenals!

Yoga is a layered practice with myriad benefits, but perhaps the greatest and most obvious benefit of incorporating yoga into your daily movement routine is the literal room it creates in the body. Tight muscles a.) impact our joints and our range of motion, b.) have a harder time eliminating lactic acid, and c.) keep prana, or life-force energy, from flowing freely throughout the body.

Here are my top five picks for yoga poses that everyone should incorporate into their daily movement routine (modify if necessary) and what muscles they strengthen and stretch.

Child’s Pose: The ultimate grounding posture, Child’s Pose gently opens the hips and stretches the thighs and tops of the feet while simultaneously lengthening the spinal column and inviting the heart to meet the Earth. It’s time to leave the outer world behind and take some time to turn your focus and attention inward.

How To: From Table-Top Position (all fours), bring your big toes to touch and draw the sits bones toward the heels as you outstretch your arms toward the top of your mat, lengthening your spine. Walk the knees as far apart as is comfortable and allow the torso to ‘snuggle down’ between the legs, with the heart falling toward the Earth. If possible, rest the forehead, or third-eye, on the mat. Now begin to inhale slowly and exhale slowly, noticing the spine elongating with every inhalation and the body softening with every exhalation. Take this time to check-in with yourself today, not just physically, but mentally and emotionally, too.

Crescent Moon Pose: You can work this juicy, standing side-stretch into your day anytime, anywhere. Crescent Moon Pose stretches the entire side-body, from the outside hip, to the obliques, to the intercostal muscles between the ribs.

How To: Standing with your feet either hips-width distance apart or completely together, inhale as your draw the arms upward in an Upward Facing Salute to lengthen the spine. Bring the palms to touch as you interlace all the fingers except for the index fingers, which come together in Kali Mudra. Once again, reach upwards as you inhale, creating as much space as possible before exhaling and leaning over to the right side. Stay here breathing mindfully for as long as needed before repeating on the left side.

Reclined Twist Pose: One of the most satisfying stretches, Reclined Twist Pose stretches the low back, the glutes, and the outer hip. I could stay here all day!

How To: Lay on your back and take a full-body stretch before you begin. Now, draw the knees into the chest and wrap your arms around your legs in a ‘hug’. Gently allow the knees to fall to the right side on an exhalation, doing your best to keep the hips as stacked as possible, and both shoulder blades firmly on the mat. Outstretch your arms and shift your gaze over your left shoulder and close the eyes. Notice your body softening into the posture with every exhalation.

Downward Facing Dog Pose: This well-known posture does it all. It lengthens the spine while stretching the lats, the abdomen, the calves, and the hamstrings, and strengthens the arms and shoulders, too. If you ever only have time for one thing, let it be Downward Facing Dog.

How To: From Table-Top Position (all fours), walk your hands forward and step your feet back as you draw your hips toward the ceiling on an exhalation. Keep the knees bent to start, and take some time to ‘feel into‘ the pose, or to ‘walk it out’, as you adjust your hands and feet into a comfortable and correctly aligned Downward Facing Dog. The fingers should be spread wide, with your weight evenly distributed into all ten fingers. The shoulders should be externally rotated, so that the insides of your elbow creases face each other and your back is open and wide. The feet should be positioned about hips-width distance apart, and slightly pigeon-toed (toes in, heels out) and the knees may remain bent, or may slowly straighten as you warm up, and the heels driving toward the mat (even though they may not touch it). Activate your core muscles by drawing the navel in toward the spine. The neck should remain neutral with a soft, steady gaze back between your upper thighs. Stay here and breath slowly and deeply, matching your inhalations with your exhalations. When finished, return to Table-Top Position, and then Child’s Pose.

Seated Forward Fold Pose: A cooling, calming posture, Seated Forward Fold is an ideal finish to your movement sequence. This posture lengthens the spine and the hamstrings, while allowing you to reflect inward once again.

How To: From a seated position, extend your legs in front of you, keeping the knees slightly bent to start. Now, inch your sits bones back, allowing the legs to straighten a bit more (if you like, you can even place a rolled up blanket or pillow beneath your knees for added support). Inhale the arms upward, and exhale as your hinge forward at the hips, drawing the navel toward the spine, your heart toward your thighs, and your hands toward your feet. Rest the hands wherever they landed (feet or shins), and stay here for as long as possible, allowing each exhale to linger a bit longer than the inhale.  This is a challenging posture but the longer you can stay here, the softer you become.

More and more Americans are lacking three fundamental components required in building and sustaining a robust immune system: sleep, sunshine, and movement. There are likely many reasons for this, from sedentary lifestyles (as compared to our ancestors), high-demand, high-stress jobs, and an exaggerated fear of the sun (disclaimer: burning is never good).

Consistent sleep is paramount when it comes to boosting both our immediate (innate) and learned (adaptive) immune function. Even if you aren’t obviously hurt or sick, studies have shown that our immune system revs up the production of cytokines (proteins that act as immune system messengers), helping to strengthen our body’s “immune memory”. As the body begins to wake (thanks to our circadian rhythm), this inflammatory response winds down. When you don’t get adequate sleep, you risk compromising this delicate self-regulating system, allowing inflammation to persist, and risk many unfavorable short-term side effects and in some cases, the development of  chronic conditions. You may function on insufficient sleep, but your body will never grow accustomed to it; human beings need a minimum of 6-7 hours of restful sleep at night. For tips on establishing better bed-time habits, be sure to read Seven Steps to Better Sleep.

Human beings need sunlight. Vitamin D isn’t found naturally in many foods but your body produces it when exposed to direct sunlight. Vitamin D is integral for bone health, but it also plays a crucial role in both the body’s innate and adaptive immune response (hello, monocytes, DC’s, T and B-cells!). Vitamin D deficiency is associated with autoimmunity and an increased risk of infection. It’s best to get outside in the sun, but if sunshine is lacking, you may wish to supplement daily with 600IU of Vitamin D. Remember, there’s a difference between safely spending time in the sun and burning, which is never good.

Movement is also an important component of healthy immune function as movement and exercise mobilizes immune cells. Depending on the intensity and duration of your exercise, the number of circulating immune cells increases by 50-400% for up to three hours! Research shows that even 20-40 minutes of moderate-intensity exercise per day is enough to boost the immune system. So while we may think of exercise and movement as mere methods of slimming down, we can see that an active lifestyle is important in many ways.

These three simple, yet vital, components of healthy immune response are worth emphasizing in a world that’s constantly barraging us with the latest high-price health trends and modalities. It can seem overwhelming to sift through. I encourage you to keep it simple by sticking to the time-tested basics.

Everyone’s heard about menopause but have you heard of perimenopause? If you’re a woman 35 or older, there’s a good chance you’re in or approaching perimenopause.

Not sure what it is? You’re not alone. Let’s dive into this less discussed phase of a woman’s life.

What is perimenopause?

Perimenopause is the period of time leading up to menopause when a woman’s body is transitioning from reproductive to non-reproductive.

After puberty, women go through three phases of fertility:

• Pre-menopause: During this phase, you have full ovarian function and regularly produce estrogen and ovulate.
• Perimenopause: Your ovaries begin the shutting down process. Your ovaries begin to fluctuate in their ovulation and production of estrogen. This can lead to unpredictable menstrual cycles and other symptoms.
• Menopause: Your ovaries have shut down and you haven’t had a menstrual cycle in 12 months.

How might perimenopasue impact you?

Hormones are chemical messengers in the body that control, coordinate and regulate essential functions in your body. This can include sleep, mood, weight, sexual function, hunger cues and more. Changes in hormone production and levels can result in imbalances and change how the body signals and communicates and this can impact how your body functions.

For many women this can result in a range of physical and emotional symptoms that can be difficult to manage. These symptoms can include:

• Irregular periods
• Breast tenderness
• Hot flashes
• Sleep problems
• Lower sex drive
• Fatigue
• Mood changes
• Weight gain
• Memory loss
• Brain fog
• Indigestion
• Joint pain

The timing, type and intensity of symptoms can vary greatly among women. Some women may feel off starting in their mid to late 30s whereas others may not experience it until their 40s or others may not notice anything at all.

How long can it last?

The process of your ovaries shutting down takes some time and the length of perimenopause can vary. Some women can be in this stage for very short periods of time whereas for others it can continue for 10 years or so.

How do you know if you are in perimenopause?

There is no one test to determine if you are in perimenopause. Typically, it is a gradual transition and is identified by factors such as your age and the symptoms you are experiencing. In some cases, tests may be used to check hormone levels and rule out other possible causes of symptoms.

What can you do about it?

Perimenopause is a natural phase of life so you can’t stop it but your lifestyle choices can play a significant role in how your body experiences symptoms. For example, stress, poor nutrition, lack of exercise and smoking can exacerbate symptoms.

As noted, during this phase of life, your hormones are changing so you may find that routines that worked for you in the past, like diet or exercise, no longer do.

Here are a few lifestyle recommendations that can support you during this perimenopause:

1. Support your body with stress. For most women, production of progesterone, a feel good hormone that has a calming effect on the body and makes you more resilient to stress, starts to drop in your mid to late 30s. Therefore you may find you’re less resilient to stress than you used to be. Proactively incorporate more stress support activities in your life.
2. Move your body mindfully. Instead of intense exercise that can increase stress levels, consider more gentle and restorative forms of movement such as walking, yoga, stretching or barre.
3. Eat balanced meals. Nourish your body with nutrients from real whole foods. Eat protein, healthy fats and fibrous carbs at each meal. This can help keep your blood sugar balanced to better support mood, energy and cravings.
4. Prioritize sleep. During sleep your body repairs cells, rids itself of toxic waste, metabolizes hormones and restores energy. Sleep is critical to regulating cortisol, your stress hormone. Consider incorporating a sleep routine.
5. Limit toxin exposure. Our bodies have become inundated with chemicals and toxins that we’re not necessarily equipped to come in contact with. This can put additional stress on the body and can impact how your body functions. Evaluate your toxic load and make changes where you can.

While it may be difficult to realize that you’re not as young as you used to be and your body is changing, I encourage you to consider this period of transition as an opportunity to try different things and prioritize self-care.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

Are you sabotaging your sleep?

Think about your current sleep routine. I’d be willing to bet you’re like most people and that your nighttime routine involves at least one digital device.

While scrolling through your social media or watching your favorite show may seem harmless enough, numerous studies have found that the blue light emitted from these devices can keep us from getting a good night’s rest (not to mention checking emails or scrolling social media can cause stress, too).

Melatonin, a hormone that helps you sleep, is produced by the brain in response to darkness. When you’re continually exposing your eyes to blue light from devices, your brain may not get the signal to produce melatonin, making it harder for you to fall asleep.

So, what should you do instead?

There are any number of activities you can incorporate into your bedtime ritual. The key is consistency. Over time your body will recognize your set routine and going to sleep will become more natural and more restful.

What you do for your bedtime routine is up to you, but here are a few things to try to prioritize your sleep in 2023:

Switch off all electronic devices before sleep. It’s recommended not to watch TV or use your electronic devices for 30-60 minutes before you go to bed. You can begin winding down while watching TV in your living room by doing a few calming stretches.

Take a soothing soak. A hot bath can soothe sore muscles, and also allows you to spend the time reading a book or focusing on your breathing. Following your soak, your body temperature will naturally drop signaling to your body it’s time for sleep.

Try a relaxation activity. Meditation, breathing exercises, or reading can help calm the body and reduce an overactive brain.

Journal. If you find yourself struggling to turn off your thoughts, try journaling before bed. Write down any worries or things you want to remember the following day. The act of writing them down can help you relax and focus on sleep instead.

Create a calming bedroom space. The body associates a lower temperature with a signal for sleeping, so adjust your room temperature a few degrees lower. Then, avoid overhead lights and opt for soft lamps or candles during nightfall instead.

Whatever you include in your bedtime routine, keep it relaxing and calming and try to stick to your bedtime, even on weekends. A good night’s sleep is just as important to your health as eating a balanced diet and exercising so if you’re not sleeping well I encourage you to consider improving your sleep routine.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

The Vernal, or Spring, Equinox marks the beginning of the new year—of rebirth, of starting anew, of hope. As the days grow longer and more light-filled, it is a great time to set forth new intentions, to bring to life your wildest Winter dreams, and to usher in new habits that support this season of growth and transformation.

Here are seven simple habits to implement into your daily routine to support this season of growth and expansion:

1. Drink a glass of water upon waking. Hydrate, and get your digestive juices flowing, too. Add lemon for a boost of vitamin C and antioxidants. Remember, always drink up after brushing your teeth and scraping your tongue but before having breakfast or coffee.

2. Eat breakfast. Don’t skip the most important meal of the day. Instead, start the day with a nourishing, energizing, and satiating meal that helps support your hormones and blood sugar levels.

3. Wait to have coffee. Wait at least two hours after waking to drink your cup ‘o joe, preferably after eating, too, so as not to throw-off or manipulate your cortisol levels, which naturally rise upon waking.

4. Take a walk—everyday. Take a 30 minute walk everyday and notice the positive changes that arise. Not only does walking get us outside into the fresh air and sunshine, both of which are immensely healing, but walking daily boosts our cardiovascular health, strengthens our bones and joints, increases our energy, helps us maintain a healthy weight, tones our muscles, and decreases our chances of developing diseases like type 2 diabetes, high blood pressure, stroke, and cancer.

5. Eat dinner as a family. A conflict of schedule is not an excuse—make it happen. Eating together is a simple yet profound moment of connection and ritual that strengthens the family bond and helps children develop an appreciation for and connection with their food (and the preparation involved in making it).

6. Put down the phone one hour before bed time. Catch-up for a bit, then opt for airplane mode, or turning it off completely, in favor of picking up a book, connecting with your partner or children, playing a card game, listening to music, collecting your thoughts, or stretching it out before bed. The blue light emitted from devices like smart phones interrupts the production of melatonin, which naturally increases as the sun sets.

7. Don’t over commit. Don’t be afraid to set boundaries and to say no. Over-committing is what leaves us feeling tired and burnt out half-way through the year. Prioritize self-care and downtime; it’s essential.

Yoga, a layered practice, is like a gift that keeps on giving. A committed practice provides you with a strong and more flexible body, a resilient mind and spirit, and the tools to navigate the world outside of the yoga studio. As we draw parallels between our practice on the mat and our real-world experiences off the mat, our yoga tool belt can help us move through life’s highs and lows with a little more grace and ease.

Lisa Ellisen of Soul Yoga & Wellness in Santa Rosa, California shares how to take the many gifts of yoga off your mat and into the real world.

1. Breathe through uncomfortable sensations.
Do you ever feel fearful, angry, disappointed, overwhelmed, overstimulated, or sad? Just as you would on the mat when in an uncomfortable pose, perhaps you can try breathing through those difficult moments. It might not take it all away, but it will help.

2. Focus & concentration
.
Do you have too much to do and too little time? Do you not know where to begin? Try slowing down and taking it one task at a time. Just like on the yoga mat—one pose at a time. Give each task (like each pose) the attention it deserves. 

A labyrinth is a wonderful tool to help bring focus, or maybe try a puzzle; anything that helps you focus your mind.

3. Be mindful
.
I love this quote from Lao Tzu: “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” Take a pause before you speak or act and then try doing both with mindful awareness, as you would move through a yoga practice on your mat. 

Being in nature is a great place to practice mindfulness.

4. Always do your best.
Do you hold yourself to unreasonable standards? Do you always feel or wish you could do better? Is this evident when you practice yoga, for example, looking to others and feeling less than? The key word in this phrase is your. Always do your best. Check in with your heart; did you do your best? Then forgive yourself if it wasn’t ‘perfect’. Perfect is an unreasonable standard and a yoga practice makes it clear that we aren’t after perfection, rather we are after practice. There is always another level, another place to get to, be where you are and do your best right now. 

A cactus can never be a rose and it wouldn’t want to be. Keep doing what brings you joy
. Do what brings you joy and discard the rest.

To learn more about Lisa Ellisen, please visit her website at: www.soulyogasr.com or her Instagram page, @soulyogasr.

You’ve likely heard of the importance of having healthy boundaries, but what does that actually mean? Boundaries can be defined as limits you identify for yourself and apply through action or communication to protect your time and energy.

Another way to think about boundaries is like a property line. You may see a fence or a “NO TRESPASSING” sign, which clearly indicates a boundary or even a consequence. Of course these boundaries are much easier to see and understand whereas personal boundaries require a bit more communication.

Why are boundaries important?

Having set, personal boundaries:

• is an essential piece of self-care and self-respect
• allow you to set limits for healthy relationships
• enable you to communicate your needs in a relationship
• encourage you to make space for your feelings and emotions
• facilitates more positive interactions with others

Often, we go beyond our comfortable limits and push boundaries because we feel guilty about something or feel as though we need to live up to a certain expectation that has been set for us. This can lead to feelings of discomfort and resentment.

So while setting boundaries may be uncomfortable at first, it’s essential for your overall well being.

How do you define your boundaries?

When it comes to setting healthy boundaries in your life, the first step is determining where and what those boundaries are. As you go through your day, take note of what actions make you uncomfortable, then decide how much of those actions you can tolerate and accept. As you determine where you choose to draw the line in every situation, consider your physical, emotional, and mental limits.

Here are a few examples to get you thinking:

• If you consider yourself an introvert and it takes a lot out of you to go out on the town with friends, take some time to think about how that extra energy affects your physical, emotional, and mental health. Are you physically exhausted the day after a night of socializing? If so, do you need to decline certain invitations in the future or is there a way you can plan to recharge the next day and make space for that?
• When you’re in a situation that you don’t feel great about, check in to see if you’re feeling discomfort or resentment, then ask yourself what could be influencing that feeling. Is it the way an interaction is going? Does the other person have a specific expectation that’s bothering you? Do you feel as though you’re being taken advantage of? Or unappreciated? How can you communicate that or avoid this type of situation in the future?
• Consider your work environment. Is it normal for your coworkers to work beyond the 8-hour workday? This feeling of wanting to measure up could be wreaking havoc on your physical and mental health. Is this truly a requirement of your job or can you meet the expectations of your employer during standard business hours? Do you need to have a conversation with your boss about it?

Once you define your boundaries, you will need to communicate them.

Tips for communicating boundaries :

When we first start practicing setting boundaries, it can feel challenging. We might feel guilty, afraid, or self-conscious but it’s important to remember that setting limits will help make relationships healthier in the long-run.

• Start small. Before you tackle important relationships or significant life changes, start with something small that doesn’t seem super threatening to you. This could include scheduling time blocks for work, exercise, a meal or self-care.
• Get support. Develop a support system of people who respect your right to set boundaries.
• Communicate clearly. When you identify the need to set a boundary, do it clearly, calmly, firmly, respectfully, and concisely.
• Take action. If you set a boundary, follow through with it. Stay strong; don’t give in.
• Learn to say no. If your plate is full, it’s OK to say “no” or “not right now”.
• Take the emotions out of it. You’re not responsible for the other person’s reaction to the boundary you’re setting. You’re only responsible for communicating your boundary in a respectful manner. If it upsets them, know it is their problem.

Like any new skill, communicating and maintaining boundaries will take practice. You deserve to be comfortable in everyday situations as often as possible. If you have the opportunity to make your day easier or less stressful, why not do it? Remember, boundaries can protect your time and energy and these days that is priceless!

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com