My Word of the Year: Authentic

This year I decided to try something new and choose a Word of the Year for 2019.  That is, one word to represent my intentions, goals and desires. A theme for the year ahead.

The first word that popped into my head was peace. I really want to be that zen, mindful person that meditates and does yoga.  That person who doesn’t get stressed or worry about the small stuff. The one who’s at peace with themselves and the world around them.

That’s who I ultimately strive to be...And one day I will be that person.  But I have some work to do first.

I had a few other options for my word of the year, but the other top contender was authentic.  A word I’ve been hearing a lot lately, especially when it comes to blogging. With the hundreds of thousands of blogs out there, you have to have your own unique voice and style so that you can stand out from the crowd, but also be relatable and connect with readers. You must be authentic.

But authenticity isn’t just necessary for writing a blog. I realized that if I want to be that peaceful, zen person I envision, I need to first focus on living authentically--knowing myself, accepting my strengths and weaknesses, not being afraid to be vulnerable, and not caring what anyone thinks about it.

“Authenticity is the daily practice of letting go of who we think we’re supposed to be and embracing who we are.”

-Brené Brown

I believe that is really the first step toward achieving that inner peace I’m looking for.

So this year I’m focusing on being authentic.  But how??

Letting Go of Perfection

This is a hard one for me.  I’m a HUGE perfectionist and have been for as long as I can remember.  My dad always tells the story of how, when my parents separated, he had to comb my hair for school and I would get so upset and make him redo it if ever my pigtails weren’t perfectly symmetrical on both sides of my head. I was maybe 6 or 7 years old then.

So this goes wayyyy back!

Until recently I thought being a perfectionist was a great thing.  It afforded me good grades, compliments and praise, acceptance into excellent schools, and many other accolades.  

But honestly, it’s draining. I might even go so far as to say it’s debilitating. You put so much pressure on yourself and you fear any mistake and this makes you barely want to do anything at all. It stops you from taking risks, it makes you question your every move, you knit pick at everything you do and you constantly wonder if what you’re doing is good enough to reach that elusive standard you have set.

And when you don’t hit that mark of perfection, it can be painful.

There’s no better example of my perfectionism in action than with this very blog.  I’ve been working at it for over a year. Choosing a domain, tweaking the design, deciding on the niche, playing with topics, not to mention all the research on the best way to do xy and z.  

Not to mention writing posts and feeling the need to double and triple check to make sure everything, down to each sentence, sounds perfect.  

I got to the point where I thought maybe this whole blogging thing wasn’t for me. It shouldn’t take me a literal day and a half to write one post. But I have to shake that pressure off because I don’t want this to hold me back.

I’m learning that "done is better than perfect."

I’m also learning that perfect and authentic don’t mix. You can’t be perfect and authentic because perfect isn’t possible.  It’s not real.

So this year, if I’m going to be authentic, I have to let go of trying to be perfect.

Easier said than done...but my strategy is to strive for imperfection.

It’s so ingrained in me to set goals, but instead of doing things in the name of perfection, I’m going to work toward accepting and showcasing my imperfections.

That means...

Being vulnerable.

Not being afraid to take risks and make mistakes.

Being ok with being wrong.

And not worrying about anyone’s opinion.

Self-Acceptance and Self-love

To be authentic is to know, accept and love that person you see in the mirror everyday. It’s being ok with not just the good, but the bad and the ugly. And not being afraid to show all three sides.  

I realized that so often I focus on the person I want to become--more successful, more fit, clearer skin, better communicator, happier--that I completely neglect the person that I am right now.  

But I must say, who I am today deserves a little more credit. She’s working hard, she’s learning and growing each day, she’s following her own path, and taking more risks than ever before.

This year I want to get re-acquainted with that person.  I need to get crystal clear on who I am--values, goals, likes, dislikes, strengths, weaknesses. And most importantly, what gives me peace and joy.

That means...

Wiping the dust off my journal and developing a regular practice of writing to going deeper with my thoughts and feelings.

Giving myself grace--setting goals for the future, but accepting enjoying who and where I am right now.

Listening to and trusting my intuition.

And using positive affirmations of self-love and encouragement.

Living for Me

At some point in my childhood, I learned the importance of keeping up appearances. That there was an image I needed to uphold to the outside world.  At home you can let your hair down, but outside you need to be on point--have your clothes ironed and cuffed, be polite and likeable and never overshare.  

A lot of the messaging I received was framed as:  if you do ____ then people will think ___.

For example, if you dress nicely, then people will think you’re so cute.  If you don’t do your homework, then people will think you’re lazy.

Naturally, I became really conscious of my image and how I was perceived by the world. I prioritized external validation and other people’s opinions over my own.

I really became aware of this a couple of years ago when I arrived at an important decision: whether or not to go to law school.

This wasn’t just an idea that popped into my head, but a long term plan I had since college. I was to graduate with a degree in sociology, work as a Teach for America corps member, go to law school, and have a career in education law and policy.

It made perfect sense, sounded great. But I knew, if I was being completely and 100% honest, that wasn’t the life I wanted.  It was what I thought I was supposed to do, what would look good to the outside world.

Ultimately, I decided against going to law school and the experience taught me that I’ve got to start living for me.

I’m unlearning those early messages and valuing my own opinion over everybody else’s.

That means...

Reframing my thought process--asking how something will make me feel, instead of what people will think about it.

Doing what feels good and resonates with me.

Posting the things I like on social media and not caring about likes or comments.

Not being afraid to say no.

And embracing the fact that I won’t always be liked.

Authenticity is a journey and something to work at everyday. I'm excited to start 2019 with this focus and intention and I encourage you to do the same! If you want to know how you can choose your own Word of the Year for 2019, check out my post here.

But I want to know...what does being authentic mean to you? How do you show authenticity in your daily life? Do you have any tips for being a more authentic person? Let me know in the comments below.

New Years Reading List

It's that time again...time to start planning for the new year! One of my goals for this year is to read at least 12 books. Do you think I can do it?!

In full transparency, this is not the first year I resolved to read more and let's just say I've never quite hit the mark. This year, however, I'm prepared with a list of books that I'm excited to crack open.

So far my list is comprised of six non-fiction books. Don't get me wrong, I do enjoy a good novel, but the personal development/self-help genre is my go-to. I love learning about ways to grow and improve and just live my best life!

Over the years I've kept a list of interesting books I've come across on podcasts, blogs, from friends, or that have caught my eye at the book store. The list is constantly changing as I check off those that I've read and add new ones.

I'm starting with six books because I want to leave room to add more through out the year. And I would love recommendations!

Without further ado, here is my current reading list for 2019.

1. Becoming by Michelle Obama

One of the most anticipated books of 2018, Becoming gives a first hand account of the life and times of my favorite FLOTUS. I miss the Obamas in office, but I'm excited to read the juicy tidbits that went on behind the scenes and her path from the South Side of Chicago to Pennsylvania Ave.

I got a little taste of Michelle's story while listening to her interview on Oprah's Super Soul Conversations Podcast, but I definitely want more! Michelle is just incredible and a role-model of mine, so this book is high up on my list!

2. You are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

This book has been on my radar for sometime. The title alone piqued my interest. I mean, who doesn't want to be a badass?! From what I've read, this book has been life-changing for many people--full of tangible advice and hands-on exercises that you can apply immediately. And that's exactly what I need. I want to let go of limiting beliefs and fear so that nothing can hold me back in the new year.

I had the chance to learn a little about the author when she was interviewed on the Good Life Project Podcast. Jen is super funny, down-to-earth, and relatable, which makes me want to read her book that much more.

3. The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer

I think we've all experienced at one time or another that nagging voice in our head that we can't get rid of. The one that brings to mind all our worries, doubts, and anxieties. The Untethered Soul takes you on a spiritual journey to quiet that voice and separate you from your thoughts.

As someone who is always in my own head, over-analyzing and over-thinking, this book stood out when I first heard about it on Oprah's Super Soul Conversations podcast (yes, I listen to this one a lot!). According to Oprah, the book will "help you find a greater sense of inner peace," and that's something I'm working on for next year.

4. Think and Grow Rich by Napoleon Hill

When it comes to personal finances, I'm not the worst--I have some money saved up, I've reduced my debt to just school loans, and I'm starting to dabble in investing--but I have a looong way to go. As we move into the new year I'm committed to improving my financial situation and decided read up on the subject.

After doing a bit of research, I decided on Think and Grow Rich, a personal finance classic and must-read. Written in 1937 and based on a series of interviews conducted with several self-made millionaires, this book has remained relevant for decades. It's not just about how to make money, but the mindsets and habits required for long-term financial success.

5. Quiet: The Power of Introverts in a World That Can't Stop Talking by Susan Cain

The title of this book really speaks to me! For as long as I can remember people have called me "quiet." And for as long as I can remember I have hated that label. I've always had this internal struggle of feeling like I needed to be louder and more outgoing and talkative, while being naturally inclined to listen and observe more than I speak.

I know how challenging it can be as an introvert living in what feels like an extrovert's world. I like how this book speaks to the positive aspects of being an introvert and all that we bring to the table. I'm excited to read this one as it was featured on another one of my favorite podcasts, The Jordan Harbinger Show.

6. Captivate: The Science of Succeeding with People by Vanessa Van Edwards

Social science is fascinating to me. In college I took various psychology and anthropology classes, and earned my degree in sociology. What makes us interact the way we do? What do facial expressions and body language really mean? Vanessa dives into these questions and more to show you how to scientifically build deeper connections with the people you meet. This isn't just a book, but more of a manual to help you improve your interpersonal intelligence and generally be less awkward in social interactions. I could definitely use some help in that department!

I heard Vanessa speak on various podcasts. She's a behavioral investigator and is highly skilled in what she does. I like how her methods are backed by science, but she breaks it down for the average person to understand and apply. This should be a really fun and interesting read!

Have you read any of these titles? What's on your current reading list?

5 Simple Self-Care Practices for the Holidays

The holidays can get a little crazy. With allthe shopping, decorating, planning and celebrating, it's easy to put yourselfon the back burner.  This season is allabout giving, but that doesn't mean you have to neglect yourself and yourwellbeing in the process. 

Remember, you can't pour from an emptycup.  We want to make time for everyoneand everything on our list.  But we can'tbe present and give to those around us when we ourselves are not whole. 

Lately, I've been feeling more than a littlestressed and overwhelmed, thinking about my schedule and all that I have to getdone before Christmas. If you can relate, it may be time to add a little self-careto your to-do list. Pencil in some time to reconnect with yourself and rechargeso that you can fully enjoy the holidays.

What is Self-Care?

Self-care is any activity that we do deliberatelyin order to take care of our mental, emotional, and physicalhealth.  This doesn't necessarily meancreating an elaborate beauty routine or scheduling a costly trip to the spa.

Anything that allows you to turn your mindoff, relax, and relieve stress is a form self-care.  It's a way to be good to ourselves andpractice self-love.

There are so many benefits to self-care,especially during this busy season when we tend to over-extend ourselves andour resources. 

ThisChristmas time let’s make our own wellbeing a priority. Here are 5 ways you canpractice self-care over the holidays.

1. Check in with yourself

With so much goingon it's easy to push our feelings to the side and lose touch with ourselves andour emotions.  It's the holidays andwe're supposed to be happy and cheerful. You may feel like you have to be in the Christmas spirit all month long,but that's just not realistic.

How are you reallyfeeling?  Listen to your body. Allowyourself to feel your feelings, good or bad, instead of masking them under aguise of holiday cheer.

Consider journalingor even writing letters to loved ones if something is on your heart.  Writing is a great way to acknowledge ouremotions and process them in healthy ways. 

2. Exercise

Get your endorphinsflowing with a little physical activity. It's a great way to relieve stress,energize your body and clear your head. Whatever form of exercise you enjoy, whether it's lifting weights, yogaor going for a walk, make the time to do it. 

Along with its manyother benefits, exercise is a proven mood-booster.  This is something we could all use. WheneverI work out, I feel much more positive and less stressed out afterward. It'snever something I regret.

I haven't had asmuch time as usual to get to the gym, but I still try to get a little exercisein by doing workout videos at home. That's been a great way to stay active during this hectic season. Thereare tons of free videos on Youtube for almost any type of exercise you canthink of!

3. Eat well

As someone wholoves egg nog and hot chocolate, I would never suggest you abstain from allholiday goodies.  But it's important totake care of your body and find a healthy balance.

There's nothingwrong with treating yourself!  Enjoy thedinners, parties and other gatherings, but in between those events go forlighter, healthier options.  Overindulging on unhealthy foods can cause not only weight gain, but also affectyour mood and energy levels.

Treat your bodywell by balancing the unavoidable treats with nutritious meals to off-set anynegative effects and keep you feeling your best all month long.

4. Cultivate gratitude

Everywhere you lookthere are reminders of all the things you don't have. Commercials andbillboards showcase the latest and greatest of everything. There's anunderlying spirit of materialism that is easy to get caught up in.

Instead of gettingbummed out by what you feel you may be lacking, change your perspective.  Focus on those things that you're grateful forand you'll start to see a positive shift in your mindset and attitude.

Cultivatinggratitude improves overall wellbeing. We feel happier, more content and atpeace in our daily lives. It's been shown to improve mental, emotional and evenphysical health.

Do this as often asyou can.  Try creating a gratitude list.Write down all the things in your life you're grateful for. You may besurprised to see the many blessings you've overlooked.

5. Schedule Downtime

It may seem odd to schedule time to do the activities you enjoy.  But as your calendar fills up, it's easy to neglect doing the things that bring us happiness and allow us to unwind. Activities like hobbies, reading, meditating, or even catching up on a favorite tv show are great ways to de-stress. And this is an essential part of self-care.

With all the socialevents going on, it's a good idea to schedule regular time to slow down and takeit easy. Aim for a little 'me time' at least once a week to make sure you'reable to recharge from all the revelry and socializing.

If you find yourselfovercommitted, don't be afraid to say no! You're not obligated to go to every holiday dinner or ugly sweaterparty.  Prioritize yourself and make timefor the activities that will bring you peace and tranquility even if just for alittle while.

The holidays don’t have to be a crazy time.  Keep things in perspective and be kind to yourself if and when things don't go according to plan.  Combat stress by incorporating a little self-care into your routine whenever possible and have a happier, more enjoyable holiday season.

How do you practice self-care during theholidays (or any time of year)?

Barcelona Travel Guide: Top 8 Things To Do

Last week I traveled to Barcelona for my birthday and it was nothing short of AMAZING! My bf and I spent six days in this beautiful city and didn't want to leave! Barcelona is such a vibrant city with tons to offer in terms of culture, sight-seeing, and (most importantly) food. I now see why it's one of Europe's top travel destinations.

Barcelona has been on my bucket list for many years, ever since I started studying Spanish in middle school. It was exciting to finally go and experience it for myself.

I have to say, I loved everything about it! The awe-inspiring architecture, the warm and friendly people, the natural beauty surrounding the city, and the food and drink. But more than anything, I loved the city's laid back vibe. It's like stress is not a part of their vocabulary. It's an urban center, but doesn't have that hustle-and-bustle atmosphere like other cities. On any given afternoon you'll find locals enjoying a leisurely lunch (with wine of course) or having a full-on siesta. I could definitely get used to that lifestyle.

If you're ready to start planning your trip, read on for my top things to see, do and eat in Barcelona.

1. Visit La Sagrada Familia

You cannot go to Barcelona without seeing the Sagrada Familia! This cathedral is a must-see and, honestly, pictures don't do it justice. It is incredible! The amount of detail and intricacy is unbelievable. It's one of the most renowned works of Spanish Architect Antoni Gaudi. Construction began in 1882 and is still underway, with an estimated completion date of 2026.

To go inside you must purchase a ticket, but it is so worth it. Make sure to get your tickets online in advance. When we first went, tickets were sold out and we had to come back the following day. But I'm glad we did! The stain glass is amazing. We went around dusk when the sun was setting and to see all the light shining through was spectacular.

2. Explore Park Guell

When you see all those colorful, mosaic-filled photos you're probably looking at Park Guell. Another example of Gaudi's unique and playful architectural style. This park contains buildings, statues and tunnels all designed by Gaudi. You can literally get lost in this park and there's no shortage of things to see. You'll have plenty of photo ops, it's one of the most Instagrammable locations in Barcelona.

There is a cost to enter the main section of the park. We arrived as the sun was setting and to our surprise we found out that they open the entire park to the public after a certain hour (6pm when we went). So if you don't mind a little less lighting, you can explore the park for free. This is a nice option as the cost to enter can be a bit pricey.

On the upper terrace, you can look out over all of Barcelona and enjoy an amazing panoramic view of the city.

3. Eat your way through La Boqueria

If I had to choose only one place to go for my entire Barcelona vacation this would be it. La Boqueria has EVERYTHING! It's the largest food market in Barcelona and one of the most famous in the world. It's the perfect place to sample fresh and local foods. You'll find fresh fruits and veggies, homemade juices and smoothies, various types of meats and seafood, candies and chocolates, tapas, you name it!

We came to the market almost everyday because it was just a couple of blocks from our hotel and we loved sampling all the different options. My bf loved the anchovies and olives, which were surprisingly tasty. Nothing like the canned or bottled varieties you find here in the U.S. My favorite was the jamon y queso--slices of dry cured ham and manchego cheese served in a cone. The most unusual thing we tried there was cured kangaroo and ostrich meat...I was not a fan.

La Boqueria is also a great place to buy food-related souvenirs. We had to bring back some Spanish olive oil and saffron. Unfortunately, due to custom laws I wasn't able to bring back any ham with me!

4. Wander down Las Ramblas

Las Ramblas is a giant street lined with shops, cafes, gelato parlors and more. It's one of the city's most popular attractions. It gets a bad rap for being a tourist trap, with high prices for low quality. While this is true of some of the establishments (and I know this from experience) it's still a cool strip that's worth exploring. It's a great place to sight-see and people watch. If you go in December when we went, you'll see lots of holiday lights and decorations.

5. Grab churros and hot chocolate

Churros in Barcelona are nothing like the ones you get here. They're sooo much better! Please don't leave Barcelona without stopping in a churreria for fresh churros and hot chocolate. The churros are fried to perfection, and crispy yet airy inside. You can even get them stuffed with chocolate or Nutella. The hot chocolate isn't what you'd expect. It's a thick melted chocolate sauce that more so for dipping than drinking. But I'm pretty sure either is acceptable!

If you're in El Raval, check out Petritxol-Xocoa, a cute little bakery with these giant cookie dough balls and my favorite churros!

6. See the Magic Fountain

If you're looking for a fun evening activity, catch a performance at the Magic Fountain in Montjuic. From Thursday to Sunday there are several 15 minute fountain shows each night. 3,620 water jets erupt in a display of dancing water to a soundtrack of classic and pop hits, lit up in every color of the rainbow. It's like a more colorful version of the Bellagio Fountain show in Vegas.

It's a lot of fun to watch, however it can get very crowded. If you want a good spot, get there a little early. But there's plenty of space to see the show even if you're not up close. No ticket required, this event is completely free!

7. Bike to the beach

Barcelona is a very bike-friendly city and many people use bikes as their primary mode of transportation. We decided to get a little adventurous and explore Barcelona like the locals.

We rented our bikes from Green Bikes rentals. It was very easy to do and reasonably priced (2 € per hour/10 € per day). Bikes, locks, and helmets (if you like) were all included. I will admit, it was a bit of a challenge at first--riding through narrow alleys and roadways, weaving through pedestrians, all the while attempting to follow a GPS--but it was such a fun and memorable experience.

Even if biking isn't for you, Barceloneta beach is definitely worth visiting. Even in the winter! It was lovely strolling down the board walk and seeing another side of the city. Aside from swimming, there's lots to keep you occupied: restaurants and bars, vendors, street performers, elaborate sand creations and so many cute dogs!

8. Taste authentic paella

You can get paella almost anywhere in Barcelona, but finding authentic paella is a little more tricky.  There are many tourist traps that will serve you frozen food that looks more shrimp fried rice than paella. I did a little research and found some great restaurant recommendations and tips on how to find the good stuff. Some things to avoid are picture menus, waiters standing in front the restaurant, serving size for one person (there is usually a two person minimum for paella), and extremely low prices. The average cost for paella is 15-25 € per person, so keep that in mind.

We decided to try Xiringuito Excriba, a local favorite set right on the beach.  We had the sea and mountain paella and it did not disappoint!  So fresh and flavorful! Don’t forget to try the cava sangria!

General Tips

Where to Stay

Although it's fairly easy to get around Barcelona via metro, bus, or taxi/Uber, staying in a central location will make life much easier. You'll be in walking distance from many of the popular attractions, saving time and money. We found it really convenient to be able to walk to most places on our itinerary. And we got to take in all the sites along the way. By the end of the week we felt like locals, getting around without even using a GPS.

We stayed in El Raval--a newly revived neighborhood known for its trendy, eclectic atmosphere and diversity. The hotel was called Barceló Raval, located right off Las Ramblas. It was affordable and offered us easy access to the city sights. I loved the playful decor and the breathtaking views from the hotel's 360 roof top lounge.

Weather

Before leaving we were a little concerned about the weather and how to pack appropriately for this time of year. Luckily, winters in Barcelona are milder than most other European cities, so we didn't have to pack any major winter gear. During our trip (in early December), the weather was actually very pleasant in the 50s and 60s. I packed a fleece jacket, a lightweight down jacket, and a vest, along with a few sweaters and that was perfect for me (as someone who gets cold very easily).

Language

Both Spanish and Catalan are spoken in Barcelona, so it's a good idea to learn a few key words and phrases in either of these languages. However, you definitely don't need to be fluent to have a smooth and enjoyable trip. Many of the attractions you'll visit have signs written in Spanish, Catalan, and English and restaurants will have translated menus available. I speak a little Spanish and it came in handy in a few instances, but for the most part I was able to get by using English. It was nice, however, to practice my Español!

I hope this list helps you plan your next trip to Barcelona. It's an incredible city and I can't wait to go back!

Have you been to Barcelona? What are your top things to do there?

Wanderlust! 7 Reasons Why I Love Traveling

As I gear up for my next trip (to Barcelona!!), I had to write about my love of traveling. I've had so many memorable experiences, learned a lot about different places and cultures, and even more about myself.Thanks to my parents, I started traveling at an early age. Both immigrants to the US, they would often bring me along on their trips back home and to other places they ventured.  Back in the day I wasn't always the biggest fan of leaving my toys and tv shows for the unknown, but I'm actually very thankful for these early experiences of going abroad. They really shaped my world view and piqued my interest in different societies, cultures, and lifestyles. Perhaps a precursor to my sociology degree!These days, traveling has become one of my favorite activities and it's something that I think everyone should do as often as possible.   Here's why:

1.  It's an Adventure!

While traveling I've gotten to try so many exciting things that I never imagined I would do. Hiking through the Gamboa rain forest in Panama, zip-lining in Mexico, dune-bashing Dubai, and horseback riding through the Escambray Mountains in Cuba. These are not activities you can do just anywhere, but traveling allows you to have these kinds of unique experiences.And adventure doesn't necessarily mean jumping off a 100-ft cliff or swimming with sharks.  Just finding your way through a bustling city, communicating in a different language, or tasting foods you've never heard of can also be an adrenaline rush or even just a cool story to tell.  I've found that things never seem to go according to plan. Sometimes just getting there and back is an adventure all in itself!

2. Unforgettable Memories

Some of my best memories are of trips I've taken with family and friends. I'll never forget looking down from the Burj Khalifa (the world's tallest building) in Dubai or dancing in the Carnival parade in Grenada.  I'll always remember the experiences I've had while traveling--the sights, the food, the activities, the conversations, the music. Everything seems much more vivid when you're in a new environment and experiencing it for the first time. And of course, you're going to take tons of photos, so you can relive these moments as often as you please.

3. Expand your World-View

When you're surrounded by people who live like you, dress like you and think like you, it's easy to assume that your way of life is universal. Traveling will show you that this is NOT the case.  Your idea of "normal" will be challenged when you're in a new country or even a new city.It's eye-opening to find that there are vastly different ways of living from place to place. For me, it's so fascinating seeing the contrast between cultures--socially, environmentally, spiritually, economically, in almost every facet of life.Traveling makes me reflect on my own values and ways of thinking and presents alternatives to my "norm" that I never considered.  You realize there's so much out there and so many more possibilities than what's in your own little bubble.  And that there isn't just one way to live.

4. Self-Care

Traveling, for me, is a form of self-care.  We all need time to engage in activities that support our mental and physical health, as well as our happiness.  It's so crucial in this day and age, where so many of us are overworked, stressed out, and exhausted, to take care of ourselves. This might sound selfish, but sometimes you have to put yourself first!  Traveling is a great way to just leave it all behind and restore your sense of peace.It's also a great time to reflect on your life and get in touch with you.  I find it difficult to gather my thoughts and feelings when I'm at the center of everything. Taking a step back from my routine helps me think more clearly and productively. I always return with greater self-awareness and motivation to move forward.  If you've been struggling with a dilemma or decision, your answer might just be a plane ride away!

5. Become More Interesting

It's nearly impossible to go on a trip and return without a few cool stories to share. Even ordinary situations seem novel and entertaining when it's in a unfamiliar place.  I personally love hearing about other people's experiences and recommendations!  And I love sharing my own!  I'm always in awe of people when they describe their trips to places I want to visit.  It's inspiring because if they ventured there, I can too!

6. Build Self-Confidence

Traveling isn't easy. You're stepping outside of your comfort zone and into a completely new environment--learning how to navigate new languages, people, customs, and terrains.  This can be challenging!You'll face unexpected obstacles and be pushed to your limits.  But in the end, you'll feel like you accomplished something amazing and have a new understanding of what you're capable of.  You learn to trust yourself and develop more confidence overall. Things that once intimated you don't seem so scary anymore.

7. Appreciate your Life

Now, especially with social media, we have a front row seat to everyone else's lives and comparison is hard to avoid.  However, by traveling I've learned to be grateful for all that I have. No one's life is perfect, but when I see poverty in other countries, I realize how much I take for granted. Just the ability to travel at all and experience another person's home is a blessing. It forces you to take stock of the goodness and positivity in your life.Gratitude is such a powerful quality, with various proven benefits. It improves your physical and mental health, relationships, self-esteem, emotional stability, and sleep.  There's a direct link between gratitude and happiness. So, traveling can make you a much happier person in your everyday life!

So, tell me…Are you a wanderluster?

What do you love most about traveling and where do you love to travel to?

5 Tips for Managing Eczema this Winter

Winter is such a magical time of year!  There's snow and lights, fun and festivities, and soooo much food!!

But you know what's not magical about winter?

Eczema!

For eczema sufferers, winter can actually be the WORST time of year (believe me, I know)!  The cold weather leaves my skin particularly dry, flaky and prone to flare-ups.  And that's the last thing I want to be worried about, especially over the holidays.Eczema can creep up in any season, but winter is especially rough on sensitive, eczema-prone skin.Cold air, central heating, hot baths and even certain fabrics dry out the skin, stripping away our natural oils. These oils create a barrier on the skin, protecting us from the outside world. However, when this moisture barrier is compromised, allergens and irritants can get through, resulting in the itchy, inflamed patches we know as eczema.It's hard to avoid these aspects of winter weather that dehydrate the skin. Luckily, there are a few things you can do to manage eczema and keep your skin happy and healthy this winter. 

1. Moisturize!!!

I can't stress enough how important it is to keep your skin moisturized, especially during the cold weather months. And this goes for everybody!  Unless you can migrate south for the winter, dry air inside and out is impossible to avoid.  Keeping your skin hydrated and protected from the elements is one of your best defenses against unpleasant symptoms.Having a good quality moisturizer is key. And I don't mean one of those scented lotions that last for a hot minute.  These can actually irritate sensitive skin. Instead, try a thicker, more hydrating cream or ointment.  These not only soothe dry, itchy skin, but also help repair the skin's barrier function.Look for these hydrating ingredients when choosing a moisturizer:

• Petrolatum
• Silicone derivatives (such as dimethicone)
• Glycerin
• Hyaluronic acid
• Ceramides
• Fatty acids

My favorite moisturizer for eczema is Eucerin Original Healing Rich Cream.  I've been using it for years and it's the first thing I reach for when I feel any symptoms of eczema or dry skin in general.  The company also has a newer eczema-specific cream that I plan to try. But there are many other dermatologist-recommended moisturizers that you can try as well.Apply your moisturizer right out of the shower to really lock in moisture, for longer lasting hydration.  And if you suffer from eczema outbreaks on your hands like me, I've found that wearing cotton gloves over my cream keeps my skin moisturized for much longer. I usually do this at night and it does wonders for any dry patches on my hands. 

2. Use a humidifier

When the temperature drops, so does the humidity. The air is already very dry during the winter and once the heater gets turned on, say goodbye to any moisture!  A humidifier helps to add moisture back into the air and reduce the drying effect on your skin.Another option is to place a bowl of water in your room to increase the humidity. With either option, be sure to change the water regularly to avoid bacteria growth, which could further exacerbate eczema symptoms. 

3. Add probiotics

Eczema isn't just a skin condition.  For many, it's a sign of a deeper problem within.Research shows that eczema may, in fact, be an autoimmune disorder. Minor triggers or irritants that are usually harmless cause an extreme inflammatory reaction in those of us with eczema, causing the immune system to attack the skin (source).With 80% of our immune system located in our gut, probiotics help to address this root cause by protecting against immune dysfunction and reducing inflammation.There are many varieties of probiotics on the market.  Look for a high-quality supplement with 5 to 100 billion CFU (colony-forming units).  Also make sure it contains the bacteria strains Lactobacillus rhamnosus and Bifidobacteria, as these have been shown to support skin health.  I've used the Primal Defense Ultra Probiotic (recommended by my doctor) made by Garden of Life and had good results.You can also get your probiotics from fermented foods like sauerkraut, kefir, kimchi and yogurt. These foods are a natural source of good bacteria that you can easily incorporate into your diet. 

4. Adjust your diet

For most of us winter isn't the healthiest time of year. It's hard to resist the holiday goodies and treats, but the food you're eating may be contributing to your skin woes.  Certain foods trigger eczema symptoms and cause sensitive, winter skin to break out even more.As much as possible, stick to a diet of whole foods, organic fruits and vegetables, and quality meats. Load up on nutrient-dense foods and drink plenty of water to stay hydrated. Avoid processed and inflammatory foods like gluten, corn, dairy, soy, and (it pains me to say…) sugar!Many people with eczema actually suffer from underlying food allergies or sensitivities. Uncovering any foods that trigger your eczema can be a game changer for effectively managing or even eliminating your symptoms. To find out if food intolerance is the cause of your eczema, try an elimination diet. Cut out all foods that may trigger eczema for a period of time. Then gradually reintroduce those foods back into your diet and note their effect on your skin. 

5. Reduce stress

With all the gifts, the decorating, and the traveling, getting ready for the holiday festivities can be extremely stressful.  And this can take a toll on your skin.Many people find that their eczema worsens when under stress or anxiety.  The body is on high alert, experiencing a "fight or flight" response. Stress hormones are released leaving you vulnerable to inflammatory chemicals and weakened immunity, which can increase symptoms of eczema.Don't forget to take care of yourself this winter. Reduce stress by planning ahead and practicing mindfulness in the midst of the chaos. Your skin will thank you!I hope these tips help you stay eczema-free this winter! 

So tell me…Do you suffer from eczema or dry skin?

How do you keep your skin healthy during the winter? 

*This is not a sponsored post. I did not receive financial compensation for any products mentioned. The opinions are completely my own based on my experience.*  

Gut Health and Healing

If you really want to get healthy, the first place you should start is your gut!

Our gut controls so much of our overall health. In fact, 70% of our immune system is located in the gut. Not to mention, it’s where all of the nutrients our bodies need to function come from.

A healthy gut = A healthy you!

Before I started learning about gut health, I thought eating a healthy diet and exercising was enough to improve my overall health and wellbeing. But even with these healthy habits, I constantly felt exhausted and generally unwell physically and mentally. I always seemed to be coming down with some illness and was in and out of doctors’ offices with no concrete explanation.

Just more and more frustration.

It wasn’t until I visited a nonconventional doctor who, to my surprise, prescribed me probiotics to help with eczema, that I began to explore this topic of gut health and its far-reaching impact on our bodies.

What is Gut Health?

Your gut isn't just your stomach, as I once thought.  It’s your entire digestive tract running all the way from your esophagus to your rectum. It's responsible for taking in and excreting the food we eat.  But it also contains microbes and nerves that communicate with the brain and other parts of the body affecting everything from hunger to mood.  Experts have referred to the gut as the second brain.

When it comes to gut health, it's all about balance.  Good and bad bacteria that live in our intestines make up our gut microbiome. When in balance,  they allow for the proper digestion of food and absorption of nutrients which our bodies rely on for everything from energy production to hormone balance, skin health to mental health, and even toxin and waste elimination.

When this balance is off, it can create major problems, but not just for your digestive system.  It can negatively impact your immune system, and lead to autoimmune diseases, skin conditions, endocrine disorders, and cancer (source).

The cause? There are various dietary, environmental and lifestyle factors that can lead to poor gut health. We're all different and genetics play a role in what affects our gut the most. Some things to watch out for are:

• Overuse of antibiotic
• Excess alcohol
• Lack of whole foods and fiber
• Diet high in processed foods
• Consumption of GMOs
• Sedentary lifestyle
• Poor sleep quality
• Stress

Given the society we live in, it's almost impossible to avoid all of the triggers above.  For me, many of these have contributed to my own gut issues.

My Battle with Gut Health

I've had poor gut health for years but had no idea. Of course, gut health itself is a fairly new concern.  But it's taken me years of research and doctors' visits to put together the pieces of the puzzle and see that my gut was impacting my health in countless ways.

Digestive Issues

For as long as I can remember, I've suffered from poor digestion. From bloating and gas, to constipation (sorry TMI!).  Not every single day, but more often than not and this became my norm.

In my Caribbean family, the remedy for most gut issues was a cup of herbal tea or tums.  So that’s what I used to ease the discomfort.  But for the most part I just lived with it.

Since I didn't have IBS (or so I thought) or other more serious stomach conditions, I assumed I was perfectly fine.

But even things we consider minor or normal, like bloating, gas, reflux, constipation, irregularity, abdominal pain or occasional diarrhea can be a signal of a more serious issue going on with your gut. Don't ignore it!

Recently I learned that I do, in fact, suffer from a mild form of IBS.

Chronic Fatigue

I can't say for sure that I've had Chronic Fatigue Syndrome (I was never officially diagnosed), but I have felt chronically tired--drained and sluggish around the clock, even after getting a full night's sleep.

I'm far from the "I'll sleep when I die" type of person.  Very rarely do I sacrifice sleep. But I've always envied the people who can sleep for five hours (or less!) and wake up refreshed and recharged with all the energy in the world.

Unfortunately, I've never been that person.  Doctors have thought that I was anemic or lacking in a particular vitamin.  Their findings:  I could use a bit more vitamin B.

When rest, multivitamins, or even diet changes aren't cutting it, poor gut health might be the culprit. When your gut is overrun by bad bacteria it prevents your body from absorbing all the proper nutrients from the food you eat, leaving your body feeling exhausted.

An unhealthy gut can also become permeable (leaky gut syndrome), allowing toxins to flow through the intestinal wall and into your blood stream causing inflammation.  Your cells work overtime to kill these harmful chemicals, depleting your energy levels in the process.

Skin Conditions

For me, acne and eczema have been some of the worst symptoms I've experienced as a result of poor gut health.  Maybe that sounds a bit dramatic, and you may be thinking "girl if that's all you have to worry about, you should be grateful!"

However, if you've suffered from any chronic skin condition, you know how difficult it can be. Feeling self-conscious, helpless and in physical pain all because of your skin.  It can really affect your self-esteem and overall mental health.

For acne, I took prescription antibiotics along with hormonal birth control (the pill) on and off since I was a teenager.  I was willing to do almost anything to manage my acne. And it helped a lot, but I was never completely cured.

Little did I know, those years of taking antibiotics were actually doing more harm than good.

They were killing off the good bacteria, leaving my microbiome completely off balance, and jeopardizing the health of not only my gut, but my entire body.

About a year ago, I started having severe and painful eczema flare-ups on my hands.  Possibly the worst place to have eczema! A doctor recommended that I try a quality probiotic as eczema and other skin irritations are linked to the gut.

Conditions like acne, eczema, psoriasis and rosacea are inflammatory disorders directly related to our immune system. And much of our immune system is where? You guessed it…in the gut!

Other Signs

After doing more research, I realized that other health issues I was experiencing were also likely linked to gut health.

• Stress, anxiety, and depression
• Brain Fog
• Headaches
• Poor immunity
• Yeast Infections
• Allergies

Now, that's just my list! There are so many ways that our gut affects our health and wellness.  As Hippocrates said over 2000 years ago, it all starts in the gut.

The Healing Process

Getting your gut health in balance is no easy task, especially when you've had years of damage from processed foods, antibiotics, and loads of stress.

Here are some of the lifestyle and dietary changes I’ve made in an effort to repair my damaged gut.

• Consume Probiotics - One of the most helpful things I've done to restore balance to my gut is adding probiotics to my daily regimen. Probiotics help to rebuild the population of good bacteria.  I take a probiotic supplement and also get probiotics from fermented food like kombucha, sauerkraut, and beet kvass that I make myself.
• Add Bone Broth - My doctor recommended that I start drinking this nutrient-dense and all around healing drink. Bone broth, with its many vitamins and minerals like glutamine and collagen, help repair the gut lining. I tried some of the store bought varieties. But I much prefer homemade.
• Reduce sugar - Sugar is an inflammatory food for most people and feeds the bad bacteria in your gut. For that reason, as difficult as it, I've reduced my sugar intake quite a lot. I haven't eliminated it completely, but I've definitely become more conscious of how much sugar is in everything and avoided many of the sweets and snacks I once thought I couldn't live without.
• Eliminate dairy - Dairy is also an inflammatory food that can irritate the gut and studies show that it can also exacerbate acne. So it had to go! Luckily for me, I was never a big milk drinker, I actually prefer almond milk. But I must admit, I do miss cheese!
• More whole foods - I've incorporated more colorful, clean, nutrient-rich foods into my diet. And that means having to cook most of my meals and limit eating out. As much as possible, I try to eat nourishing, fresh foods and avoid processed, packaged options that bad bacteria thrive on.
• More water - Drinking more water helps to flush out toxins from the body and maintain a healthy gut. My goal is to drink at least 72 oz of water a day. I find that using an app helps me keep track of my water intake and stay motivated to reach my goal.
• Eliminate antibiotics (when possible) - Once I learned that the antibiotics I was taking were actually contributing to many of health issues, I knew I had to stop taking them.  Fortunately for me, the medication I was taking wasn't for a life threatening condition. So instead of continuing to put stress on my gut, I decided to wean myself off the medication and allow my body to truly heal once and for all.
• See a Functional Doctor - I've gone to doctors in the past who were quick to write me a prescription for every little symptom, instead of working with me to find the root cause. It's really helped my healing process to work with a doctor who takes a more holistic approach to health and understands how the gut works.

If you think you may be suffering from poor gut health, I encourage you to take action! Continue to educate yourself and seek help from a medical practitioner.  You are far from alone!  I'm on this journey with you!

Have you ever suffered from poor gut health? What strategies have you used to heal your gut and minimize your symptoms?