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Tips to Combat Depression

Good morning beautiful people! 🌞
I don’t know if you knew, but yesterday was mental health awareness day. I’m so glad as a nation we’re being more and more aware of mental health. It seems like yesterday mental health wasn’t being discussed, and it left many people including me not seeking help until recently.

I suffer from depression. I realized I always will for the rest of my life. There are ways I can combat my depression, but unfortunately, I learned it will never be 100% gone.

I have to be honest with you. It sucks. Especially as a health and fitness coach, because I have days where I just want to lay in bed and not want to workout and do anything because of my depression. I would make careless choices and be an emotional eater whenever my depression hits.

Luckily, I learned ways to combat my depression and not let it affect me as much.
Here are 5 ways I combat my depression:
1.) Think about what you’re thankful for
I know! I write this in about every post, but that is because it is so important. Thankfulness is the key to happiness. Once you start to realize everything you’re thankful for, your attitude changes and you’ll start to attract good things with those positive vibrations.
2.) Do one thing at a time
Life doesn’t have to be a sprint. Although it may seem like you have a million things on your plate, that doesn’t mean you have to do them all at once. Take your time. Breathe. And live in the moment. The opposite of depression is resilience. To develop resilience you have to start doing one thing at a time.
3.) Indulge, but in moderation
Give yourself permission to indulge in that chocolate cake, video game, or sleep that you’ve been avoiding. It’s okay. You’re human. And it won’t be the end of the world. You’ll actually feel better because you indulged in it. For me, whenever I get into a depressed mood, I binge watch tv shows. I love watching inspirational movies like Shawshank Redemption, Creed, and Goal! The Dream Begins. Those kind of movies almost always get me back moving the next day. Just make sure the next day you get right back into your healthy routine.
4.) Take some time to yourself
I realized my depression almost always hits me when I’m doing too many things at once and going out too much and not taking time out to just meditate and be with myself. I know before I decide to help others, I need to help myself first. And meditation really helps with my depression. In those 10-30 minute sessions I make sure to shut off my cell phone and just sit in peace. It is really refreshing afterwards.
5.) Find Your Dopamine Fix
I feel so much better after I clean. Whether it would be my room or my car. It feels so great to see something getting accomplished and that action is a great dopamine fix for me. Everybody’s different, so my dopamine fix may not be the same as yours. You have to find something that you can do mindlessly and with enjoyment. For you it could be drawing, walking, sewing, planting… find that one thing you can do that will get you out of bed and doing something great. Remember, the opposite of depression is resilience and to develop resilience is taking that first initial step is to do something other than staying in bed all day. TAKE ACTION! ✔️
I hope these tips helped you. It sucks having depression, but it is good to know I am not alone and that there’s support and there are ways to combat depression. I do not take medicine for it. Having a positive mindset, goals, and support around me is what helps me. For you, your solution may be different. Always do what is best for you. There’s not one size fits all solution.
Which tip resonated with you the most?
Comment down below.
Til next time,
Kalia

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How to Have A Good Morning

Good morning beautiful people! 🌞
Just because it’s Monday doesn’t mean it has to be a bad day. Make every day special and make every day matter. The key to getting results and getting what you want out of life are those choices that you make daily. 
These are my top tips for a good morning and I practice these things daily. It’s really nice to get into a good routine. Because a good routine yields results. 
1. Make Your Bed 
I actually didn’t start making my bed into a morning routine until I read this in a personal development article earlier this year. Other than the obvious reason of having a clean room, the other reason to make your bed is because it gives you a sense of accomplishment early in the morning. Who doesn’t want to feel like a champion in the morning? 🤔 Make your bed. 
2. Write out a plan for your day or a to-do list
I used to go about my day without writing down my plans and I realized I was doing so much, but I wasn’t doing anything at all. I would fill my time browsing on social media and wasting time. Ever since I’ve been writing down my plan and my to-do list I’ve been more productive and was accomplishing much more things. Don’t just think about it, write it down in a journal or a planner, so you can see what you are accomplishing.
3. Eat a light breakfast
7-8 hours is a long time to go without eating. So do your body a favor and give it something healthy for it. I recommend a whole wheat toast or bagel, a banana, and a scoop of Shakeology. This would give you the energy to get you moving and off to a great start in the morning. 
4. Workout
I do recommend working out in the morning than at night. It boosts your metabolism and gives you energy that will last throughout the day. Who doesn’t want to feel refreshed before work? No matter what, I make sure I get that workout in in the morning. Even when I have a 6am client and that means I have to wake up I 4am to workout. As soon as it is done I wouldn’t have to think about it the rest of the day. 
5. Write what you’re thankful for
This doesn’t have to take long. Once you write down the five things you’re thankful for, you’ll have that sense of giving. And the more you give, the more good will come back to you. 
6. Listen to a motivational speech
Everything, every choice you make comes from the mind. You have to train your mind if you want results. You body is only capable to do what the mind tells it to do. This is super important. Train your mind for success and success will come to you. 
Which tip resonated with you the most? 
I curious to know what your daily routine is. Write it down in the comment section below. 
Always, 
Be healthy. Be kind. Be a game changer. 💪🏽
Kalia

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Steak & Baked Potato

Yes, you can have your steak and still lose weight! I love this recipe. Quick, easy, and affordable. ❤️💪🏽👏🏽

Steak & Baked Potato

Ingredients:
-Lean, Beef

-Steak seasoning 

-1 small russet potato, baked

-2 tbsp non fat sour cream

-1 tsp of chives, chopped

-Salt & pepper to taste

Preparation: 
Season both sides of the steak with seasoning. Grill until desired doneness. Slice baked potato in half and top with non fat sour cream, chives, salt and pepper. 

I also put in the picture the BBQ sauce and salad dressing I used for the dish. Those are my go-to sauces whenever I make a meal at home. 

Enjoy! 
Like and share this if you like this dish! ☺️
Always, 
Be healthy. Be kind. Be a game changer. ❤️

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Tomato & Feta Salad in Pita

Check out this healthy, inexpensive meal made in less than 30 minutes!! Lunch time! ☺️ 
Tomato & Feta Salad in Pita

Ingredients:
-1 cup of torn lettuce

-2 slices of tomato

-4 slices of cucumber

-1 oz of cheese of your choice, I chose blue cheese, you can do feta

-1 whole wheat pita

-1 tbsp of balsamic dressing 

-1 cup of cooked pork slices

Preparation:
-In an bowl, mix together lettuce, cheese, and dressing. Toss well. Slice top of pita and open. Fill pita with lettuce mixture, add tomato, pork slices, and cucumber slices. Enjoy!!

Always, 
Be healthy. Be kind. Be a game changer. 💪🏽

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Low-Calorie Beef & Peas

Here’s another healthy recipe! Like and share if you like it. 👍🏽☺️
Low-Calorie Beef and Peas
Ingredients:

-2 tsp of vegetable oil

-1/2 cups trimmed sugar snap peas

-1/2 tsp freshly grated ginger

-1 clove garlic, minced

-3 oz lean beef, sliced

-1/8 cup Chicken broth

-1/2 tbsp chives, minced

-1/2 tsp low sodium soy sauce

-salt and pepper to taste 

-1 cup whole wheat noodles (recommended Soba noodles)

-1 tbsp cilantro, chopped
Preparation: 

Cook noodles according to directions. Heat oil in large skillet. Add sugar snap peas, grated ginger and garlic, fry for 1 minute. Stir in chicken broth, chives, soy sauce, and salt and pepper. Summer for 1-2 minutes. 
Drain noodles, divide in 1/2 and place in two bowls. Spoon 1/2 of beef mixture over each bowl and sprinkle with cilantro. Bake until cooked through, about 15 minutes. Let stand at room temperature 2 minutes before serving with asparagus and lemon wedges. 
Happy cooking! 👩🏽‍🍳