My November Non-Negotiables

My November Non-Negotiables

It’s normal to experience some lethargy from the shorter days and chilly weather at this time of year. Julie Katerine shares 5 easy-to-implement wellness tips to overcome the November blues.
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It’s that time of year again, the days are darker, the weather is gloomier, and our energy feels lower.

Let’s face it, November is a tough month. But it’s time to change the narrative! It’s up to you to implement small changes to take control of November & beat the blues.

Acknowledge how you’re feeling, don’t be hard on yourself for underperforming or feeling unmotivated during these times. It’s okay not to feel okay, you’re not alone! But now, let’s do something about it!

Where to start? It’s all about going back to the basics… Building a strong foundation of mind-body practices will set you ahead of the game!


Walk in the woods

1. Engage Your Environment

Revaluate your primary foods, which are actually comprised not of food itself, but rather of all aspects of your life, from your career to your interpersonal relationships, to the amount of physical activity you do, to your emotions and spirituality. All these elements influence the outcome of your well-being! Set your surroundings straight and get rid of what is no longer serving you. Of course, it's easier said than done, but let me help you – our Forever Well Program is designed to equip you with the tools needed to identify and achieve your wellness goals through catered 60-minute virtual health consultations.

To feel your best, you must go beyond yourself. Helping others, involving yourself in your community, and making an impact, no matter how big, is always a fulfilling experience. There are always ways to help your local community. Something as simple as donating to food shelters and local charities; whatever you can do makes a difference!

Here's a weekend activity for you, go plant shopping! Having lush, green life around you during the colder months can be a real mood-booster. Taking care of plants is not only therapeutic but drastically improves the energy and the quality of air in your space. Do what you can to turn your surroundings into a cozy & lively space! 

Consider investing in light! Exposure to bright light from a light box can help make up for the sunlight you’re not getting naturally when the days are shorter, and you’re stuck inside. Light therapy is thought to affect brain chemicals linked to mood and sleep and is one of the go-to treatments for Seasonal Affective Disorder. 

Lastly, distract yourself when needed, with a good book, Netflix series or book that gives your mind a break. I have been greatly enjoying The Biology of Belief by Bruce H. Lipton. Don't forget to keep laughing & have sex! Doctors orders ;)



2. Mind your Mindfulness

Mindfulness is a key tool for happiness, you can practice mindfulness and learn to live in the now with the help of meditation and the practice of daily gratitude.

Have you gotten into meditation yet? Have you tried it and then quickly gave up, saying it's just not for you? We're not letting you off the hook just yet... It's a life-changing practice for so many, for a good reason. I recommend apps like SuperHuman by Mimi Bouchard to get you started. Make a commitment to yourself to try it & keep it up for 2 weeks nonstop! If you're already a believer, commit to a month, you can do it!

A simple way to release tension in your life right now is to take a moment for yourself and breathe. Inhale through your nose for 8 counts, hold for 4 counts, and exhale for 7 counts. Repeat at least 10 times, or however long it takes until you feel centered. This practice opens your ribcage and releases anxiety and tension in the body. Do it whenever you take a break during your workday, and we promise, you'll finish your day on a better note.


Fruit and Veg Display

3. Nurture Your Body

Always nourish your body with love and do everything in your power to eat well. Start by setting the simple goal of eating clean foods at least 80% of the time. We believe in balance and treating your body to things that make you happy. The #GlobalGlowLifestyle isn’t about restriction and cutting out entire food groups. The Global Glow approach is a “crowding out” approach, where eating more good stuff to crowd out the bad takes center stage, to reduce inflammation in the body!

Inflammation is the root of all evil when it comes to health. It's a serious problem that many of us are living with without even being aware of it. Inflammation exists on a continuum: from mild symptoms such as weight gain and fatigue on one end to hormone imbalance, depression, and autoimmune conditions on the other. Keep inflammation at bay by subscribing to an anti-inflammatory lifestyle. Learn more about what to eat & what to avoid here!

Each bite you take matters, food affects your mood! You can boost your serotonin levels by loading up on complex carbs like fresh veggies & fruits (especially all the leafy greens), sweet potatoes, bananas, brown rice, oats & quinoa. Basically, all whole foods that are high in fiber are complex carbs! 

I also recommend increasing tryptophan levels in the body. Tryptophan is an essential amino acid that creates niacin which in return releases serotonin in the body. Tryptophan is found in foods like chicken, turkey, eggs, fish, pumpkin, and sesame seeds. The amino acids in our Nourishing Protein will help raise levels of tryptophan in the body!

Supplementation is important during this season as your food could be less nutrient-dense. For us Canadians, almost all our food comes from abroad and is picked way before maturity, thus losing many essential nutrients. I wholeheartedly recommend taking Omega 3’s, Vitamin B12, Vitamin D3 & K2 & whole food bioactive greens, such as the Super Elixir, to establish a strong foundation. Be sure to consult a healthcare professional before starting any supplement regimen.

The Super Elixir is an all-in-one multivitamin that covers all the daily vitamins, minerals & antioxidant requirements your body needs to function and thrive. It also contains pre and probiotics to support digestion & immunity. The link between gut health & your immune system is significant, don't ignore your gut! Your gut health is also directly related to your mood, a healthy gut equals a happy mind & body! You can heal your gut and keep it in check by nourishing it with prebiotics & probiotics.


Pilates Reformer

4. Motivation to Move

Yes, we know, your couch or bed is just so comfy & cozy… but we promise a workout will always make you feel better! That's just a fact! Movement will increase serotonin levels and reduce cortisol (stress) in the body. Staying active doesn’t need to be complicated or leave you exhausted & drenched in sweat. Something as simple as a daily walk in the cold fresh air will improve your mood. Here's your friendly push to get your boots on and get outside today!

Working from home has made our lives even more stagnant than usual, resulting in a build-up of stress in our bodies. Release & let go with a solid stretching session. If you have lots of pent-up energy, start with this low-impact 30-minute express workout with @stacylelfitness! Whether it’s a stroll with your pup, a yoga flow, or HIIT session - just get your circulation going! If you keep a variety of movement in your routine, your body, mind & soul will thank you.



View of lake

5. Rest & Restore

If you aren’t sleeping well—or enough—all the healthy eating and workout classes in the world won’t enable you to feel your best self, mentally & physically. If you’re really committed to your health, you need to be dedicated to your bedtime routine. Follow these tips to renew your dedication to getting the rest you need! 

  • Do a “Brain Dump” Before you Sleep: Leave a notebook by your bed and each night jot down the things you can change and the things you can’t change based on your day. This practice clears your mind, letting you relax and fall into restful sleep without a racing mind! 
  • Rest & Reset: 50% of North Americans are deficient in magnesium, and it affects their sleep! Don’t be on the wrong side of the statistic... our Marine Collagen & Magnesium will complete your night-time routine! The combo of the amino acids L-theanine and Glycine work together to promote relaxation, helping you get a more restful sleep while stimulating collagen production within the body.
  • Stress Less: Not sleeping and then stressing about not sleeping is just a vicious cycle that can have a huge impact on your immunity. Give your body that needed immune-boost with the Immunity Elixir by WelleCo. Reishi mushroom, traditionally used in Chinese medicine to support lung health, alongside 8 other key ingredients, help relieve fatigue, assist the body in responding to stress and support the immune system.
  • Phones off: Unplug 60 minutes before! Calm your mind and relax your eyes by putting away all blue light distractions.
  • Introduce Sleep Enhancing Herbs & Practices: Valerian, Skullcap, Chamomile & Hops all help speed up your body's internal clock so you fall asleep faster and sleep longer. We love enjoying these herbs in our favorite tea, the Sleep Welle Calming Tea. This all-natural sleep aid reduces anxiety and helps set the tone for a good night's sleep, enabling you to let go, stress less & wake up feeling more rested. While enjoying a cup of tea, why not indulge in a relaxing bath with Bain Noir to help further unwind and warm up your body before bed. 


Your mindset matters! Yes, November can be a dreary month for some, but remember to project the energy that you want to attract. Especially on those hard days, keep your head up, your body strong & your focus on what you can achieve in the present.

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