Guided Meditation for Self-Love

Practicing Self-Love

Guided Meditation for Self-Love

This is especially true if you are on a weight-loss journey and need encouragement to continue walking this path. We know this commitment to eat, drink, and exercise to better our health comes bearing its own challenges.

Self-love encourages us to love ourselves the way we are inherent. It is the idea that all our actions and thoughts should support us in a way that no one else can. At its finest, it is the appreciation of oneself beyond shortcomings, weaknesses, and vulnerabilities.

Yes, life can be full of challenges and surprises. But if you approach your weight-loss journey mindfully, you will soon behold the beauty and ease it brings. Exercising and staying active will become second nature, and so will nurture your body and spirit. When it comes to feeling good inside and out, staying true to yourself is all that matters.

Practicing self-love also gives way to the idea that you won’t add value to others’ lives unless you take care of yourself. As they say, you can’t pour from an empty vessel.

Self-Love and Meditation

One way of harnessing self-love is through guided meditation.

  • Start by sitting in a quiet room, away from distractions;
  • Close your eyes. Imagine you are out in nature. It is a bright, clear day. Trees, grass, and vine lush and pregnant with fruits and flowers. Imagine you can hear the quiet gurgling of a nearby river;
  • Imagine you are a tree in this vast green field. You can be any tree you like. Big, small, mighty, sturdy;
  • Now feel the sunlight enveloping you in its warmth. If you have any aches and pains, imagine the sunlight is focused there. Let the warmth comfort and heal you;
  • This is the kind of attention and cares your mind, body, and soul needs;
  • Doing this will give you a renewed sense of purpose and revitalize your waning energy;
  • From this point on, make a promise to yourself that the question will prompt every action of yours, “Is this good for my mind and body?” Listen closely. Your heart already knows the answer;
  • Everything you eat and drink will be met with the same question.

5 Ways to Rebalance Your Wellbeing During the Pandemic

5 Ways to Rebalance Your Wellbeing During the Pandemic

Happy Holidays! 🙂

Woman scrolling through social media..

5 Ways to Rebalance Your Wellbeing During the Pandemic.

With the coronavirus pandemic’s arrival, we all have significant amounts of additional stress, social isolation, and future uncertainty.

With negativity being as infectious as the virus itself, it has been hard to stay on track with our personal goals.

We have been scrolling through social media more than ever as a soothing vice while at home in lockdown.

However, comparison culture can spike our anxiety even further. You are continually seeing everyone else’s highlight showreels can make us feel depleted and depressed.

So—how can we overcome negative self-talk and improve our mental health going forwards? Here are five powerful ways to help you reset your thinking:

1. Set achievable goals.

When life changes, We must adjust our plans. Don’t beat yourself up for having to change your goals. Set weight loss aims and fitness goals that are both achievable and beneficial to you. Doing will keep you on track for long-term success.

Speak to yourself like a best friend..

2. Improve your narrative.

The language we use when we speak about ourselves has a significant impact on our sense of self-esteem.

Swap phrases like, “I can’t…” to, “I am learning to…” and, “I am not…” to, “I will soon…”. Speak to yourself like a best friend to remove bad habits of negative self-talk.

3. Remove triggers.

Comparing yourself to other people will make you unhappy. Quit the habit of muting or unfollowing anyone that makes you doubt yourself.

You are a unique, particular person, and what someone else has does not lessen your value. Detox your newsfeed to rebalance your mind.

4. Invest in yourself.

Small acts of self-love make a big difference to our wellbeing. Treat yourself to thoughtful gifts that will benefit your health, such as nourishing moisturizers during the wintertime or a series of online fitness classes that will boost mood along with your weight loss.

Small changes could create tremendous positive results. 1 of 2.

5. Nourish your mind and body.

Yoga is an extremely beneficial activity that is vital for both our mental and physical health. Use one of the many apps available to guide you through classes to suit your ability level and interests. It will soon become a positive part of your daily routine.

“Motion Medicine” You tube video

Taking care of our mental health is an ongoing journey. There is no singular quick-fix, and our wellbeing requires maintenance to stay in balance. Experiment with the methods and routines that work best for you.

young man wearing headphones..

Choose the approach that best suits your individual goals, whatever they might be.

You deserve to enjoy excellent mental health, no matter what is happening in the world. If you are struggling to cope, don’t hesitate to reach out to a qualified professional.

Therapy is a vital tool to recovery, and the sooner you seek help, the more effective it will be.

Do what you need to thrive both during the coronavirus pandemic and far beyond. You’ve got this!

5 Positive Actions to Feel Good during COVID-19 Pandemic.

These are strange times. With all the reports on the news of new cases, closed public spaces and shortages of medical equipment, it is hard not to worry.

But there are some positive actions you can take to stay healthy, keep productive and make a difference to your personal space and the world around you.

You can feel good during this time.  No one is telling you that you must absorb the negativity.  Here are some ideas to help you stay mentally and physical well during the covid-19 pandemic:

Make eco-friendly switches

With extra time in your home, it is a great opportunity to review the systems you have in place and switch to eco-friendly alternatives.

Start one room, or area of your life, at a time and make a list of all the potential switches you could make.  The kitchen is a good choice as there are some easy swaps such as reusable drinking straws and unpaper towels.

Planning for these changes will elevate your mood as you will feel that you are supporting a cause bigger than yourself, whilst creating a more sustainable lifestyle.

Watch what you eat

When we feel stressed, many of us will turn to food for comfort and this a destructive attitude.  Keep eating healthily and working towards your weight loss and fitness goals.

The food that we put into our bodies is our energy source and building blocks.  It literally effects who we are and what we do.

Spend time planning and preparing nourishing and healthy foods to help you stay strong and happy and working towards your goals.

Staying productive and busy will help keep your mind away from food and negativity, so fill your day with worthwhile activities too.

Declutter your houser

Declutter your home.

The space that we live in is proven to directly impact on our mood.  Therefore, it worth curating a home that you love to bein.

Again, go from room to room deciding what you love and what needs to be rehomed.  Be fearless in your approach and you will make huge strides in decluttering your home.

This productive activity will create a sense of accomplishment and you will receive a mood-boost every time you look around your tidy home.

Make raw food

Social media is full of people baking and cooking now.  Every other post on Instagram or Facebook is a picture of home baked cakes or banana bread.

But this is the perfect time to create new foods that are good for you and delicious too.  Raw food is easy to make, and you can find fantastic recipes on Pinterest to get you started.

With a blender, nuts, figs and a few other ingredients, you’ll be able to make a whole host of treats that will make you feel good all day.

Raw food is good for energy levels, your skin, digestion, weight loss and can even reduce your chances of cardiovascular disease.  Time to get creative in the kitchen.

Try home workouts

Other way to stay active and maintain that positive energy is through home workouts.  There are lots of options: both free and paid for, that you are bound to find something that suits you.

There’s no reason that the coronavirus outbreak should stop you from working towards a healthier lifestyle and exercising at home is a part of that.

YouTube is a good place to start as many coaches and personal trainers use this as a platform to share their workouts.  You’ll be able to find everything from yoga to HIIT to kickboxing.

But, also, why not try something new?  Push yourself to achieve more by stepping up your exercise regime.  You are in the comfort of your own home, so no one is going to see.

What can you do stay positive and reach your goals?

Stay Positive.

Whatever it is you are working on, there will be some way that you can adapt to make it happen in the current climate.  Keeping your mind and body strong has never been more important than it is now so give them the attention they deserve.

Remember to stay positive, create change and keep feeling good.

Follow me at @natashalucascoach for more tips.

Easy Gluten-Free Bread Recipe for Thanksgiving

Loaf of Gluten-Free Bread

If you struggle with non-celiac gluten sensitivity, you know the pain of having to look for gluten-free food options to make on Thanksgiving. Having gluten sensitivities means that you can’t tolerate gluten when ingested because it creates symptoms like headaches, joint pain, and numbing sensations in your arms and legs. You may also experience intestinal discomfort, but this goes away once you adapt a gluten-free diet.

Here’s an easy gluten-free bread recipe that you can make at home, so you don’t have to deal with the pain of consuming regular bread.

Time: 1 hour

Makes: 1 loaf


325 ml of semi-skimmed milk

2 eggs

1 tsp of white wine vinegar

450 g of gluten-free brown bread flour

1 tsp salt

2 tbsp golden caster sugar

1 tbsp gluten-free instant yeast

3 tbsp olive oil

Hopefully, this gluten-free bread recipe will come in handy for you the next time you really need a side of bread on Thanksgiving that won’t make you sick. You can also eat it on its own. Enjoy!


1. Preheat your oven to 400 degrees Fahrenheit

2. Pour the milk into a pot at keep it at low heat until it warms up, then put it aside to cool

3. Mix eggs and vinegar into a big bowl and then add the milk little by little until all of it is mixed together

4.In another bowl, mix the flour, sugar, salt and yeast and stir them together until they’ve become a dough ball

5. Add olive oil to the flour mixture to make the dough less sticky. Add more flour if necessary

6. Grease a baking tray and place the dough inside. Cover it with a slightly wet, but not dripping tea towel and leave the dough to rise for around 1 hour, or when you see it become twice the original size

7. Take the tray and put it in the oven for about half an hour, or until you can see that the dough has cooked completely. Check with a toothpick to make sure it has cooked through, but don’t burn it

8. Set it aside to cool

Vegans can substitute the eggs, milk and batter for vegan “Just egg”, (gluten free), almond milk and gluten free vegan batter.🌱

How Often Should You Weigh Yourself & When is The Best Time

Active Adult

Why Weigh Yourself

Couple walking on the beach

It’s always a thing of joy when you start losing weight. But here comes the big questions, how do you track your progress? It’s actually simple – weigh yourself regularly.
For this episode, I’ll tell you how often should you weigh yourself – daily, weekly, or monthly?
So let’s start with the most important fact

Before you can decide when and how often you should weigh yourself, you need to know the importance of weighing yourself. Here’s a few

It Shows If Things Are Working
Body fat and muscle both weigh something. This means that fat burn will ultimately result in weight loss. On the other hand, building muscle will result in an increase in body weight.
So why check your weight regularly? It is to ensure that your weight loss effort is actually yielding positive results. So if you don’t see any positive result, it indicates that your current diet or exercise routine needs some adjustment

To Show Whether Your Body Is Moving At the Ideal Rate
Weighing yourself does not involve knowing if you are moving in the right direction for your weight loss goal, but also it helps to determine if your body weight is moving at the ideal rate. Depending on your goals and objectives, there is a specific rate of weight gain and weight loss that is considered optimal.
Another reason why weighing yourself is important is to ensure your body weight is changing at the optimal speed. It should neither be too fast nor too slow.

So How Often Should You Weigh Yourself

The variations of your body weight depend on many different factors. These include but are not limited to your food intake, your hydration level, your exercise routine, and your bathroom habits. A few pounds of weight fluctuation is normal. Perhaps, you think you’re gaining weight hence the fluctuation. But that’s far from it. Your body is doing exactly what it needs to do to regulate its physiological functions. So how often should you weigh yourself?
One of the questions you need to ask yourself is: “Will weighing myself (weekly, daily, monthly or occasionally) do more harm than good or vice versa?” I can’t categorically tell you how often to weigh yourself. Your choice will be based on what motivates you as an individual to get on the scale.


For many people, they prefer weighing in on a daily basis since it provides a sense of accountability. Not only that, it gives them a clear picture of their progress. Daily weigh-ins help you keep track of your progress. If you’re able to look at the overall trend and pay less attention to the fluctuations, then I’ll suggest weighing yourself daily.
If you discover that you’ve gained about 0.5 pounds of weight, does it change your mood entirely? Or do you feel happy to see you’ve lost about 1.5 pounds already? If the daily weigh-ins influence your mood, then you might want to reconsider how often you weigh yourself.
Don’t let the number on the scale influence your behavior or mood – one thing you should know it’s just a number


Weighing weekly has its own advantages – it allows you to keep track of your progress while still having the other days of the week to focus on other important aspects of your life. For best results, choose one particular day of the week – be it Mondays, Wednesdays, or Thursdays – and weigh yourself in the morning. Look for trends, but don’t get caught up in the minutiae. Keep in mind that it will take a few weeks to get a picture of where the trend is heading. This way, you don’t have to go through the mood swings that come with the daily weigh –in.


Some people opt for the monthly weight check-in. But the truth is monthly weigh-ins is a terrible way to monitor your progress and not recommended at all for obvious reasons.
On the contrary, if you’re someone who will be driven to an eating disorder or will most likely not be in great shape physically, mentally and psychologically as a result of checking your weight too frequently, then you may want to consider monthly weigh-ins.

So Which Should You Go For…?
So how often should you weigh yourself? The best answer is that it depends on your lifestyle.
Daily weigh-in
When it comes to the most accurate way to weigh yourself, daily weigh-in is absolutely the best. Most people have been using this method, and it worked for them. So long as you do it the right way (take the weekly average), then you have nothing to worry about. Don’t let the daily fluctuations deter you from reaching your goals. Personally, I’d recommend daily weigh-ins.
If you’re fond of weighing yourself multiple times per day, desist from such act! It’s bad. You should not compromise it. Weigh yourself no more than once per day. A scale is a tool that helps in your weight loss goal and not to alter your mood

But if you’re the type of person who will respond poorly to the fluctuations in your weight, then try other options.
Weekly Weigh-In
When it comes to accuracy and sanity, weekly weigh-in is still the best option.
Monthly Weigh-In
I don’t recommend this option at all.
Overall, ask yourself about what is most helpful for you. For many people, weighing once a day is the best option. For others, weighing once per week or even once in a month is better for overall health. Each individual has different ways of getting motivation to take up a specific routine. The best thing is to find what works for you and stick to it.
Till I come your way next time, don’t do anything that will compromise your weight loss goal.

weight loss gear

For more information on weigh loss follow this link, thanks!

Why Resistant Weight Loss May Be Caused By Allergies

Time and time again, I meet people who tell me that their weight loss goal became a reality after eliminating their food intolerances. Do you know there are some foods and habits that can slow down your weight loss progress? Until you get rid of them, kill the cravings for such food and turn a new leaf, then you will begin to see positive changes.

Many people are unaware of this fact and suffer in silence. Millions of people all over the world are living with food intolerance. And since they are unaware of the root cause of their problem, these people spend thousands of dollars on pills and other pointless remedies in a bid to find lasting solutions to their problem. If an allergy is the primary cause of your slow progress when it comes to weight loss, then I bet no diet plan, no matter how good it is, will give you the result you seek.

What I’m saying, in essence, is that there’s a direct connection between allergy and weight gain. This is caused by the interaction between the mast cells and fat cells. Mast cells store various kinds of chemicals that create allergic responses. Each time there’s an allergy reaction, mast cells immediately release these chemicals into your tissues. At this stage, you will begin to see the symptoms of allergy such as sneezing, redness, swelling, running nose, wheezing and itching. It is also believed these chemicals stimulate the growth of fat cells.

Fat cells, on the other hand, play their own part. These cells act as storage for various chemicals. As your weight increases, fat cells release the chemicals into your blood vessels.

Foods That Prevents Weight Loss Due To Allergy

Did you know that there are some foods that prevent weight loss? I bet you don’t.  And the worst part is that you are naturally attracted to the foods that make the list. As a matter of fact, you can’t go a day without these foods. Sugar, for instance, is a typical example of a food item that fuels weight gain. While sugar gives you more energy, it actually encourages inflammation and weight gain in the long term. If you can completely detach yourself from taking these foods then you will start noticing positive changes in your weight loss goals.  Below is a list of other foods that are most likely to promote weight gain.

1. Milk and its end products

This is another popular food found in many households. Milk and its end products which include cream, yogurt, cheese, butter, and ice cream should be avoided at all cost. Whether you prefer taking it in its liquid form or often add to prepared foods, cut down on the use of milk in your daily diet. Check every product before purchasing. Stay clear of milk products and you will begin to see results.

2. Wheat and its end products

It is important to note that white flour is the same as wheat flour but the only difference is that white flour is a refined product. Wheat is a popular ingredient in most of our daily staples including pastries, crackers, pasta, bread, and noodles. In addition, wheat is used to thicken foods such as jams, jellies, soups, and sauces.

3. Yeast

This is a kind of food that is added to baked food such as bread. Not only that, but yeast is also an important ingredient for making beer, sauces, and soups. Plus, it is a natural substance that can be found on fruits and vegetables. That’s not all yeast is also used in wine, vinegar, and many other fermented foods.

Allergies That Triggers Weight Gains

Symptoms of allergic reactions are plentiful. For instance, contact allergies cause rashes and itches while airborne allergies cause watery eyes, sneezing and running nose. Other common allergens include pet dander, insects and various kinds of doos. Some allergic reactions can be mild while others can be fatal requiring immediate medical attention. There are allergies that if not properly cared for can prevent weight loss.

1. Grain Allergy

Chronic grain allergy otherwise known as gluten sensitivity comprises celiac disease which negatively impacts your physical well being. This kind of allergic reaction can result in drastic weight loss. The best solution to this problem is to completely remove foods such as rye, wheat and barley products from your diet. The good thing is that only a few people suffering from chronic grain allergy are faced with such symptoms. Other individuals suffering a milder form of grain allergy have to contend with the following symptoms which include bloating, stomach cramps and weight gain. Other symptoms include tiredness and joint pains.  These can make an individual gain weight since they don’t have the strength or unfit to engage in vigorous physical activity.

2. Hay Fever

Hay Fever can stimulate weight gain. This allergies itself cannot make you fat but the prescription medicine taken in alleviating the symptoms which include runny noses and red eyes are the major culprit behind the weight gain woes. Regular use of antihistamine will make you feel hungrier, creating cravings for carbohydrate. However, many health stores prescribe antihistamines to patients as an appetite stimulant. If you are suffering from an allergy that necessitates the use of antihistamine, don’t hesitate to contact your doctor on alternative methods of treatment that promotes weight loss.

3. Type B Food Allergies

If you crave and eat certain foods in large quantity more than normal, then you may be experiencing Type B food allergy. Type A food allergy causes immediate physiological reactions that are somewhat dangerous to human health. However, this allergic reaction is nothing compared to what a Type B food allergy can cause. Type B food allergy can cause delayed reactions which include fatigue, weight gain, and aching joints. These allergic reactions take a couple of days to build up. You will most likely not see any inflammatory response immediately. This reaction may take at least three days after consumption. And the more you consume the food, the worse the cumulative effect. ed0 Lis

Five effective Foods that Will Help You Lose Weigh

M Five effective Foods that Will Help You Lose Weight

Five Foods You Need to Incorporate in Your Diet to Lose Weight Fast

People often ask me, “What foods can help me lose weight?” With plenty of delicious options around, it is difficult not to indulge in your favorites and put on a little extra weight. As a female weight loss and fitness coach, I know that eating gives us joy and shouldn’t be curtailed by going on strict diets. I want to provide my clients the best tips on losing weight, so without further ado, here are five foods that will help you lose weight.

Dry Fruits

Dry fruits such as almonds and other nuts are high in vitamin E which is an antioxidant. Antioxidants regulate blood sugar and help create muscle mass, while ridding the body of unwanted free radicals. If taken regularly, dry fruits will help you lose weight and stay healthy at the same time.


Who would’ve thought it, but this late night movie snack is actually good for weight loss. Rich in fiber and protein, this yummy treat has very little calories. As long as it is not flavored with cheese and butter, it won’t let unnecessary flab get to you.


I always encourage people to eat more eggs. There is no better source of protein than eggs. Studies have shown that consuming eggs for breakfast helps regulate your appetite throughout the day. You don’t get hungry at inappropriate times, so your chances of eating junk food reduce.


Rich in protein and fiber, soybeans are great for weight loss. You can roast them or add them to a smoothie. These green beans make have the tendency to make you feel full, thereby preventing you from eating excessively and putting on extra weight.


Fruit is something that has always helped me stay in shape. These sweet treats are delicious and healthy to eat at the same time.  They provide you with the right mix of fiber and antioxidants. Fruit consumption helps you deal with obesity like nothing else.

If you want more tips on losing weight please check out more info here