1. Write out your goals and desires. In my classes we learned that goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented. We all have visions of what our wellness and health should be so by starting there we can begin the journey.
2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of living a life of wellness. Then determine which ones are true obstacles – things that you need to work around or find solutions to along with the dreaded excuses. Anything that feels like a pit fall from previous attempts.
3. Have a plan. Most major tasks and/or projects have a plan in place so this should be no different. Make a plan for accomplishing your goals, as well as solutions for overcoming the hurdles. Be flexible, kind and compassionate while also having fun and making it active. Lastly, be specific about your goals and how you want to make them happen.
4. Start a journal. Great way to keep your goals, desires, barriers, obstacles, excuses, solutions and plan all together but remember this is your journal and should reflect you. Set it up so it’s easy to use so that you will use it and can find everything you may need fairly quickly. Lastly, include space to just let your thoughts flow no matter if it’s venting, rejoicing, celebrating or just writing your feelings. You’ll be amazed at how freeing a journal is and how much growth can be obtained but just writing it down.
5. Begin your journey where you’re standing now. Where are you right now, this moment, on your journey? Accept where you are and where you need to be and begin the steps necessary to bridge that gap. If, however, you find that old issues keep popping up, preventing you from reaching your goals, you may need to seek counseling. Sometimes the only way to move forward is to first go backward if needed but there is no time like the present.
6. Take one step at a time. What happens when a builder forgets an important step in building a house? Or a chef leaves out an important ingredient in a recipe? Doesn’t work so well, does it? It’s the same thing with your life. You must take certain steps in order to reach a place of well-being—and remember to make it fit your lifestyle. This is all about you..
7. Learn from your setbacks. Making mistakes and experiencing failure is all a part of being human and living. Rather than getting down on yourself, take that setback and turn it into something positive – something you can use to reach your goals. Sometimes life is indeed two steps forward, one step back!
8. Spend some time “cleaning house.” This is intended to be both literal and figurative. When our homes are a cluttered mess, it’s impossible to function well. Ditto for our schedules. Create a list of your activities and decide which ones aren’t contributing to your overall purpose in life. De-clutter the schedule and concentrate on those activities that bring meaning to your life, and ultimately to others that matter to you!
9. Stop comparing yourself to others. We’re bombarded by images of “perfect” bodies every day. It’s easy to get caught up in all of it and feel as though we’ll never measure up but reality is we are unique and there is no one else like ourselves so it’s time to embrace- love ourselves, enjoy what we have to offer and give because it’s enough.  Also remind your self that what is seen on televisions, magazines etc., at due to great lighting, photo shopping, professionals such as mark up artist, surgeons etc. Not all of it is real Stop comparing yourself to a fantasy and just be the best you that you can be because in the end– that’s all that truly matters!
10. Reward yourself. It’s OK to feel good about yourself! And it’s OK, and beneficial, to reward yourself for your accomplishments, no matter how small they may seem. A date at the movies, a new outfit, a bubble bath and if it has to be food then may be a meal at your favorite restaurant… whatever you don’t normally take the time to do, as long as it contributes to your well-being, is an awesome reward!
You deserve to shine to the world who you are because you are amazing right now and right here… be healthy and well…
Blessings,
Linnette Johnson
5 Elements Coach

Below is what should be consumed and examples….
Fruit
Daily recommendation:4 half-cup servings
Single servings:
1/2 small apple
1/2 large orange
1/2 large banana (8 to 9 inches long)
4 large strawberries
¼ cup dried fruit
16 seedless grapes
Vegetables
Daily recommendation: 3 one-cup servings
Single servings:
1 large tomato (3” diameter)
1 large baked sweet potato (2 1/4″ or more diameter)
1 heaping handful of most veggies
2 medium whole carrots
2 cups raw greens (including spinach, kale, romaine, watercress, escarole)
Grains
Daily recommendation: 6 to 8 one-ounce servings
Single servings:
1 regular slice of bread
½ cup cooked oatmeal
½ cup cooked pasta or rice
7 square or round crackers
3 cups popped popcorn
(The USDA advises that at least half of all grains eaten should be whole grains.)
Protein
Daily recommendation: 2 ½ to 3 two-ounce servings per day
Single serving:
1/2 to 3/4 can of tuna
2 eggs
1/2 cup cooked beans
small 2-ounce steak
24 almonds
Remember these are just recommendations– loving your body the way it is… is the most important thing ever… HUGS

Stress is your body’s natural defense mechanism. The stress response can be good, helping you get to safety or face a threat. But being under stress for too long can have a serious negative effect on your health.Stress is a response to either a physical or an emotional threat. Stress may be short-lived or last a long time. Facing multiple, long-term stressful situations puts extra strain on your body. Over time, the stress may even start to feel normal.

The physical and mental health effects of stress
People respond in different ways to the same stressor. What is stressful for one person may not be stressful to someone else. Stress can lead to:

• Problems with thinking and focusing. You may have trouble concentrating or remembering things. You may make a series of poor judgments or be overly negative.
• Physical problems. A racing heartbeat, dizziness, chest pain and general pain and achiness are just some of the more common physical effects of stress. It may even impact your sex drive. Continued stress may lead to heart disease, high blood pressure and diabetes.
• Emotional problems. Are you snapping at your coworkers or family? Feeling overwhelmed? Moody or unhappy? These may all be a sign of stress. Continued stress may lead to moderate to severe depression and anxiety disorder. And stress, especially anger, may affect heart health.
• Behavior problems. Do you find yourself wanting to be alone more than you used to? Are you sleeping more or staying up to all hours, either of which isn’t like you? Are you binge eating or forgetting to eat? All may be stress related.

Regain your balanceIf stress has taken over your life, here are some ideas to take back control:

• Take a breath. If you feel your stress levels rising, take a time out. Count to 10. Then rethink the issue.
• Check the source. Monitor your mental state throughout the day. Keep a list of the things that cause you stress. Then you can develop a plan for dealing with the stressors.
• Exercise. Regular, moderate exercise is one of the best stress-busters. Check with your doctor first to see what activity level is right for you.
• Do things you enjoy. Go to a movie, meet a friend for dinner or take up a hobby.
• Learn relaxation techniques such as deep breathing, meditation, biofeedback or progressive relaxation techniques.
• Treat yourself well. Make time for healthy meals. Avoid smoking, drugs, drinking too much alcohol and overeating.
• Get quality sleep. Strive to get a good night’s sleep. Hit the hay at the same time, and get up at the same time every day — even on the weekend. Try to limit your caffeine later in the day. Remove electronics from your sleeping area.
• Welcome support. Let supportive relatives and friends know that you’re dealing with stress. They may be able to offer help or support that can make a difference.

Seeking helpIf you try some of these tips but still struggle with stress, talk to your doctor. He or she can recommend a counselor who can help you find other ways to reduce or manage the stress in your life.

***If you have thoughts of hurting yourself or others, call your health care professional, 911 or a suicide hotline such as 1-800-SUICIDE (1-800-784-2433) or have someone drive you to your nearest emergency department. If your thoughts about hurting yourself or others is more serious to the point where you have a plan and the method to carry out your plan, call 911 immediately.