Health & Wellness

Health & Wellness

Body image

What is body image?
The way you see, think, perceive and feel about your body.

https://www.medicalnewstoday.com/articles/249190#positive-body-image

The Four Aspects of Body Image:

Perceptual Body Image: The way you see your body. Note: This isn’t always an accurate representation of how you actually look

Affective Body Image: The way you feel about your body. These feelings can range from positive to negative, and stem from your level of satisfaction about your overall body appearance.

Cognitive Body Image: The way you think about your body. Most people’s main focus is on their weight and body shape.

Behavioural Body Image: The way you behave as a result of your body image. In terms of an unhealthy body image, this may look like isolating themselves or engaging in unhealthy behaviours in order to change their appearance.

https://nedc.com.au/eating-disorders/eating-disorders-explained/body-image/

What is body positivity?

The belief that everyone deserves to have a positive body image regardless of how society portrays the ideal body. This belief promotes the acceptance, respect, and appreciation of all bodies.

https://www.verywellmind.com/what-is-body-positivity-4773402

Things that are associated with a positive body image:

Higher Self-Esteem: Those with a high self-esteem generally feel happier with themselves on a whole.

Self-acceptance: Causes a person to feel happy with their overall appearance. Reduces the chance of being negatively affected by unrealistic body standards and societal pressures.

Healthy outlook on physical health: Causes a person to have a positive attitude and relationship with both food and exercise.

Healthy Behaviours: Food and exercise are not abused, and instead are used within reason to meet the needs of your body

https://nedc.com.au/eating-disorders/eating-disorders-explained/body-image/

What is body dissatisfaction?

Having disapproving thoughts and feelings towards your body. This is often influenced by external pressures and standards

Signs of body dissatisfaction:

Excessive exercise: Pushing yourself too hard, Not taking rest days, Becoming distressed when unable to workout.

Unhealthy dieting: Skipping meals, Fixation on counting calories/carbs, etc.

Eating disorders: Anorexia, bullimia, etc.

Wearing baggy clothes to hide your body

Judging appearance: Constantly looking in the mirror, skin pinching, measuring body parts

Overgrooming: Spending an excessive amount of time fixing appearance

Constantly talking about their own weight/physique

Fantasizing about their ideal body

Taking drastic measures to change appearance: Bleaching skin, excessive plastic surgery, etc.

Consistently comparing themselves to others: Placing higher value on appearance, as opposed to their personality (leads a person to believe that their appearance determines their self-worth)

Avoiding situations where there may be a focus on how their body looks: Swimming, prom, etc.

Negative Self-Talk

Causes for poor body image/body dissatisfaction:

Gender dysphoria: Gender dysphoria raises the chances of a person experiencing body dissatisfaction.

Natural body type: Being born with a body type that is not deemed as ideal in society could lead to dissatisfaction)

Comments and opinions of others: Strangers and even people closest to us can affect the way we see our bodies)

Low self-esteem

Mental health challenges

Bullying

Unrealistic societal standards: Society and media promote unfair beauty standards and “body goals”.

Personality traits: perfectionism, high-achievers.

https://nedc.com.au/eating-disorders/eating-disorders-explained/body-image/

Causes of Poor Body Image in Men

Peer pressure: Boys and men are expected to be physically strong and muscular. A male’s physical appearance is often tied to his level of masculinity.

Emphasis on male athletes as role models for boys and young men.

The “Superhero Effect”: Movies that promote the idea that in order for a man to be seen as a hero, he needs to be muscular. Physical appearance is constantly being linked to hero attributes (ex. Bravery and honour).

Toxic gym culture: The belief that all men should be in the gym and should be weightlifting.

Poor body image in men can be linked to dieting, over-exercising, eating disorders and steroid abuse.

https://www.betterhealth.vic.gov.au/health/healthyliving/body-image-men

https://www.healthline.com/health/mental-health/male-body-image-problems#The-superhero-effect:-Why-do-males-feel-pressure-to-look-a-certain-way

Ways to improve body image:

Focus on your positive qualities, talents, and skills. (Remember you are more than just a body)

Practice daily positive self-talk. Avoid negative or berating self-talk.

Focus on appreciating and respecting the things your body can do.

Set positive, health-focused goals rather than weight loss-focused goals.

Admire the beauty of others, but avoid comparing yourself to anyone else.

Buy clothes that are comfortable for you.

Remind yourself that many media images are unrealistic and unattainable.

Do social media detoxes.

Follow body positive accounts on social media.

https://nedc.com.au/eating-disorders/eating-disorders-explained/body-image/

Exercise

Physical Benefits of daily exercise:

Prevents excess weight gain/helps maintain weight loss.

Helps to prevent and manage many health conditions (ex. High blood pressure, stroke, arthritis, etc)

Improves muscle strength.

Boosts endurance.

Boosts energy.

Improves sleep patterns (can help fall asleep faster and improve sleep quality).

Mental/Emotional Benefits of daily exercise:

Boosts mood.

Boosts your confidence and self-esteem.

Helps to unwind.

Helps to maintain a positive mental health/prevent and manage mental health conditions (ex. Anxiety, depression, etc).

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Physical fitness activities that don’t include standard exercise (non-traditional ways of exercising):

Walking a dog.

Hiking.

Using the stairs instead of taking the elevator.

Dancing.

Household chores (ex. Room/Bathroom Cleaning, Yardwork, sweeping/mopping)

Rock climbing.

Sports.

Sleep

Signs of good quality sleep:

You are able to fall asleep soon after getting into bed (within 30 minutes or less is ideal).

You are usually able to sleep straight through the night, without waking up multiple times.

You are able to fall back asleep within 20 minutes when you wake up throughout the night.

You feel rested, restored, and energized when you wake up in the morning.

You’re able to sleep at least 7-8 hours per night.

Signs of poor sleep quality.

You often take more than 30 minutes to fall asleep after getting into bed.

You regularly wake up more than once a night.

You are regularly stressed, emotionally exhausted, and angrier than usual.

Skin breaks out.

Puffy, red eyes or developing dark circles or bags.

Feeling tired and having difficulty concentrating throughout the day.

Reasons for poor sleep quality:

Poor sleep habits: These are habits that either keep you awake at night or prevent you from getting the best possible sleep you can (ex. Sleeping with your phone on your bed, staying up late, etc).

Poor mental health: Having poor mental health often contributes to sleep disturbances ( ex. Stress, anxiety, depression).

Chronic health conditions: Some health conditions are linked with poor sleeping patterns, (ex. Asthma, chronic pain, acid reflux, etc).

https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep

Tips for a good night’s sleep

Avoid consuming caffeine late in the day (6 hours before bed).

Create and maintain a consistent sleep schedule.

Take a warm bath or shower before bed.

Avoid heavy meals before bed.

Engage in physical activity throughout the day.

Limit time daytime naps.

Avoid using devices before bed (within 1-2 hours of going to sleep).

Create a peaceful environment before bed.

Wind down before bed (engage in calming activities- ex. using relaxation techniques, taking a bath, using a humidifier, etc).

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

What are Sleep Disorders

Conditions that affect a person’s quality of sleep, the amount of time they sleep for, and their ability to function while they are awake.

Types of sleep disorders

Insomnia: A condition in which a person has difficulty falling and/or staying asleep even when very tired. People with insomnia also experience difficulties during the day, as they endure uncontrollable tiredness and other cognitive impairments

Sleep Apnea: A condition in which a person’s breathing repeatedly stops while they are sleeping. When experienced, people often wake up choking and/or gasping for air.

Narcolepsy: A condition in which a person still feels extremely tired throughout the day even after getting a sufficient amount of sleep at night. This can lead to sleep attacks, which is when a person suddenly and unintentionally falls asleep without warning.

Restless Leg Syndrome: Also known as RLS and Willis-Ekbom disease. A condition in which a person’s leg/s experience itching throbbing and other irritating sensations, along with a strong urge to move. This often happens at night and during times when a person is relaxing or trying to go to sleep.

Parasomnias: A group of sleep behaviours that occur before and during sleep. They are more common in children but can be present in adults as well. Examples include: sleep walking or talking, sleep paralysis, bed wetting, nightmares, etc.

REM Sleep Behaviour Disorder: A condition in which a sleeper physically and/or vocally acts out their dreams during REM sleep. The behaviours displayed during this disorder could cause physical harm to the sleeper or to those around them.

https://www.sleepfoundation.org/sleep-disorders

https://www.healthline.com/health/sleep/disorders#diagnosis

Healthy Eating Tips

Avoid late-night snacking.

Limit consumption of sugary foods and drinks.

Limit consumption of ultra-processed foods (foods that have been greatly modified from their original form).

Stay hydrated (water is the best option).

Limit consumption of red meat (overconsumption of red meats is linked to some help problems)

Take your vitamins (vitamins have many benefits for your body, such as, improving your bone strength, boosting your immune system, reducing risk of diseases, etc.

Make fruits and vegetables a large part of your diet.

Consume an adequate amount of protein (protein helps your body feel full for longer periods of time; reducing cravings and late night snacking).

Substitute fatty oils with extra virgin olive oil when cooking.

https://www.healthline.com/nutrition/27-health-and-nutrition-tips

Culturally Appropriate Recipes

Vegetarian recipes

Epic Breakfast Tacos

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

Ingredients

3 cups frozen diced hash brown potatoes
¼ cup olive oil
Salt and black pepper to taste
2 tablespoons butter, divided
6 eggs (or substitute Tofu Scramble for vegan)
½ cup cheddar cheese, plus more for topping
8 small tortillas
Fresh cilantro, torn
Salsa
Hot sauce (optional)
Pickled red onions (optional)
Jalapeño slices or pickled jalapeños (optional)

Instructions

Cook the potatoes: Cook the diced hash brown potatoes from frozen, according to the package instructions. Or heat ¼ cup olive oil in a skillet and add the potatoes, cooking 12 to 15 minutes and stirring occasionally until browned. In the last minute or so, add 1 tablespoon of butter. Season with about ¼ teaspoon salt and fresh ground black pepper.
Scramble the eggs: In a medium bowl, crack the eggs and whisk them together until well-beaten. Stir in ¼ teaspoon kosher salt and plenty of fresh ground pepper. In a skillet, heat the butter over medium heat. Tilt the pan to ensure the entire pan is coated in the melted butter. Pour in the eggs. Keep the heat on medium. When the eggs just start to set, use a flat spatula to slowly scrape sections of eggs, creating folds. Scrape occasionally until the eggs form soft folds, about 1 to 2 minutes total. Add the cheese and remove them from the heat just before they are fully hardened.
Warm the tortillas: Warm and char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm. (See How to Warm Tortillas.)
Assemble the tacos: Place the potatoes and scrambled eggs into the warmed tortillas. Top with pickled onions, fresh cilantro, salsa, hot sauce, pickled onions, and jalapeno slices. Serve immediately.

https://www.acouplecooks.com/breakfast-tacos/

Vegetarian Burrito Bowl with Avocado Crema

Prep Time: 20 mins

Cook Time: 30 mins

Total Time: 50 mins

Ingredients

1 head of cauliflower, cut into florets
1 green bell pepper, ½” sliced
1 red bell pepper ½” sliced
½ onion ½” sliced
⅓ cup olive oil
2 tbsp lime juice
¼ cup Taco seasoning, homemade or 1 packet of store bought
1 can pinto or black beans
½ cup salsa
2 cups romaine lettuce, roughly chopped
Extra cilantro for serving
4 cups cilantro-lime rice

Avocado Crema

1 Avocado
1 Garlic clove, minced
1/2 cup Sour cream
1/2 tsp salt
3 tbsp Lime juice
1/4 cup Cilantro

Instructions:

Preheat the oven to 400°F.
In a large bowl toss cauliflower, onion, and bell peppers with the taco seasoning, olive oil and lime juice then spread out on a large (rimmed) baking sheet.
Place on the centre rack and bake for 30 minutes or until the cauliflower is tender with crispy edges.
While the vegetables are cooking, prepare avocado crema by placing all ingredients in a food processor or small blender and blending until smooth.
In a small skillet combine beans and salsa over medium heat and cook for 5 minutes, until warmed through.
Serve the roasted taco vegetables over cilantro rice, with the beans, lettuce and avocado crema.

https://themodernproper.com/vegetarian-burrito-bowl-with-avocado-crema

Sesame Garlic Ramen Noodles

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Ingredients

3 (3 oz) packages instant ramen noodles, flavor packets discarded
¼ cup low sodium soy sauce
¼ cup hoisin sauce if vegetarian
1 tbsp rice vinegar
1 tbsp brown sugar, optional
½ -1 tsp chili sauce like sambal or sriracha
¼ cup water
2 tbsp toasted sesame oil
4 cloves garlic, minced about 2 tsp
1 tsp freshly grated ginger
4-6 green onions, thinly sliced
1 tsp sesame seeds

Instructions

In a large pot of boiling water, cook ramen according to package, about 3-4 minutes; drain well.
In a small bowl, whisk together soy sauce, oyster sauce, rice vinegar, brown sugar, chili sauce and water.
Heat sesame oil in a large skillet set over medium heat.
Stir in garlic and ginger until fragrant, about 1 minute.
Pour in the bowl of sauce and simmer for 3-4 minutes. Stir in cooked ramen noodles until heated through and evenly coated in sauce, about 3 minutes.
Garnish with green onions and sesame seeds.

https://themodernproper.com/sesame-garlic-ramen-noodles

Vegan Recipes

Tofu Scramble

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Ingredients

⅓ cup almond milk
2 tablespoon nutritional yeast
2 garlic cloves, minced
½ teaspoon Dijon mustard
¼ teaspoon ground turmeric
¼ teaspoon ground cumin
1 tablespoon-extra virgin olive oil
½ cup diced yellow onion
14 ounces extra-firm tofu, patted dry and crumbled
Sea salt and freshly ground black pepper

Serving suggestions:

Tomatoes, salsa or pico de gallo
Avocado and/or tomatillo salsa verde
Sauteéd spinach or kale
Cilantro
Tortillas

Instructions

In a small bowl, whisk together the almond milk, nutritional yeast, garlic, mustard, turmeric, cumin, and ½ teaspoon salt. Set aside.
Heat the olive oil in a large skillet over medium heat. Add the onion and pinches of salt and pepper and cook until soft, about 5 minutes. Stir in the tofu and cook for 3 to 5 minutes, until the tofu is thoroughly heated. Reduce the heat to low and stir in the almond milk mixture. Cook for 3 minutes, stirring occasionally. Season to taste with more salt (I like to add an additional ¼ to ½ teaspoon at this stage) and freshly ground black pepper.
Serve with veggies, salsa, and tortillas, if desired. See the blog post above for more mix-in and serving suggestions.

https://www.loveandlemons.com/tofu-scramble/

Creamy Vegan Pasta

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Ingredients

2½ cups small shell pasta
1 tablespoon extra-virgin olive oil
1 small yellow onion, chopped
5 cups broccoli florets, chopped stems, and leaves (keep stems separate)
¼ cup toasted pine nuts
lemon wedges, for serving

For the creamy vegan pasta sauce:

1½ cups cooked white beans, drained and rinsed
¼ cup vegetable broth, more as needed
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
¼ cup nutritional yeast*
1 garlic clove, minced
¼ teaspoon onion powder
½ teaspoon sea salt
freshly ground black pepper, to taste

Instructions

Make the sauce: In a blender, combine the white beans, broth, lemon juice, olive oil, nutritional yeast, garlic, onion powder, salt, and pepper, and blend until smooth. Set aside.
Bring a large pot of salted water to a boil. Prepare the pasta according to the instructions on the package, cooking until al dente. Drain and set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the onion and sauté until soft, about 5 minutes.
Stir in the chopped broccoli stems and cook for another 3 to 5 minutes or until tender. Add the broccoli florets and leaves and a splash of water or vegetable broth. Cover and turn off the heat.
Allow the broccoli to steam for 2 to 3 minutes or until tender but still bright green. Add the pasta, then stir in ¾ of the sauce, adding more broth if the sauce is too dry.
Season to taste with more salt, pepper and lemon juice, as desired, and portion into bowls. Divide the remaining sauce onto each bowl. Top with the pine nuts and serve with lemon wedges on the side.

https://www.loveandlemons.com/vegan-pasta/

Best Vegan Pizza

Prep Time: 20 mins

Cook Time: 15 mins

Total Time: 35 mins

Ingredients

1 small head broccoli, florets chopped into small pieces, top of stalk diced (½ cup)
⅓ cup halved cherry tomatoes
kernels from 1 ear fresh corn
¼ cup coarsely chopped red onion
½ jalapeño, thinly sliced
4 oil-packed sun-dried tomatoes, diced
extra-virgin olive oil, for drizzling and brushing
1 (16-ounce) ball of pizza dough
½ cup fresh basil leaves
2 tablespoons fresh thyme leaves
pinches of red pepper flakes
sea salt and freshly ground black pepper
Cashew Cream

Instructions

Preheat the oven to 450°F.
In a medium bowl, combine the broccoli, tomatoes, corn, onion, jalapeño, and sun-dried tomatoes and drizzle with olive oil and pinches of salt and pepper. Toss to coat and taste. The vegetables should be well-seasoned and well-coated with the olive oil so that the vegetables are flavorful throughout the pizza.
Stretch the pizza dough onto a 14-inch pizza pan. Brush the outer edges of the dough lightly with olive oil and spoon a few scoops of cashew cream onto the center of the dough, just enough to spread it into a thin layer. Distribute the vegetables onto the dough.
Bake 15 minutes, or until the crust is golden, cooked through, and the broccoli is tender and roasted. Remove from the oven and drizzle generously with the cashew cream (if your cashew cream is too thick to drizzle, stir in a little water). Top with the fresh basil, fresh thyme, and pinches of red pepper flakes.

https://www.loveandlemons.com/vegan-pizza/

West Indian recipes

Doubles

Prep Time: 30 mins

Cook Time: 20 mins

Total Time: 50 mins

INGREDIENTS

Bara

2 cups all-purpose flour
1 tsp instant yeast
1/2 tsp baking powder
1 tsp brown sugar
1 tsp turmeric
1/2 tsp curry powder
1/2 cup warm water (plus more if needed)
1 tbsp oil + more for frying
salt to taste

Channa

15.5 oz can chickpeas, drained
1/4 small onion, diced
3-4 cloves garlic
1 tbsp curry powder
2 tsp turmeric
1/2 tsp ground coriander
2 tbsp chopped cilantro
1 tbsp olive oil
water
salt

INSTRUCTIONS

In a large mixing bowl, whisk together flour, instant yeast, baking powder, brown sugar, salt, turmeric, and curry powder. Slowly pour in warm water. Use hands to gently work dough into a ball. Pour oil over the dough and knead until the dough forms a sticky ball. Cover dough with a paper towel and let it sit for 30 minutes, until it doubles in size.
Fill a 5 qt dutch oven with about 4 cups of oil and heat on medium low heat. Uncover dough and pull off a small piece (I got about 10 baras). Use your hands to flatten and shape the baras, and then place on a small saucer to stretch. Working with one bara at a time, fry dough in the oil for about 5 seconds, then flip and fry for another 5 seconds. If the baras do not fry up immediately, the oil is not hot enough. Use tongs to remove bara from hot oil and place on a plate lined with paper towels. Repeat for the rest of the bara. Place in oven to keep warm while you prepare the channa.
To prepare the channa, heat oil in a medium saute pan. Add garlic and onions. Saute until the onions become translucent, about 3 minutes. Add spices and cook for another minute. Add chickpeas and water, then cook uncovered for another 15 minutes. Stir in diced cilantro/culantro and coriander, and use a fork to crush up a few of the chickpeas. Let channa simmer for another 5 minutes.
To serve, spoon a generous amount of channa onto one of the baras, then top with another bara. Garnish with hot sauce, cilantro sauce, and fresh cilantro. You can also serve an open faced sandwich using one bara. Serve immediately.

https://www.sweetandsorrel.com/doubles-recipe/#recipe

Jamaican Curry Chicken

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Ingredients

6 chicken thighs cut into pieces skinless or skin on
3 tablespoon Jamaican curry powder see post for recipe
1 teaspoon all purpose seasoning see post for recipe
¼ teaspoon ground ginger
1 teaspoon black pepper
1 medium onion chopped
2 scallions sliced
4 garlic cloves chopped finely
2 tablespoon coconut oil or olive oil
6 sprigs fresh thyme or 1 tablespoon dried
4 pimento berries or ¼ teaspoon allspice
1 cup hot water 250 ml
1 medium sweet potato or 2 small ones, chopped
Himalayan pink salt to taste

Instructions

Add the washed chicken to a large bowl and use a fork to pierce the flesh of each piece of chicken. This helps the seasoning to better penetrate.
Sprinkle on the curry powder, all purpose seasoning, ginger, black pepper, onion, scallions and garlic.
Use your hands to thoroughly work in the seasoning, cover with saran wrap (cling film) and refrigerate overnight or for a few hours.
On medium heat, add the oil to a pot/dutchpot.
Add 1 tbsp of curry powder to the pan and proceed to cook it for about 1-2 minutes until fragrant.
Scrape off the excess seasoning (i.e onion, scallions and garlic) and place the chicken pieces into the pot, being careful to not overcrowd.
Proceed to seal and sear both sides of the chicken until brown.
Once the chicken is seared, stir in the onion scallions and garlic and saute until translucent.
Add the sprigs of fresh thyme, pimento berries and stir the pot.
Pour in the hot water, then bring to a rolling boil
Reduce the heat to medium/low and simmer with the lid on for 10 minutes.
Add the sweet potato and pink salt (to taste), stir, then simmer for another 20 minutes.
Add a splash of water if the gravy reduces too much and becomes too thick.

https://thatgirlcookshealthy.com/jamaican-curry-chicken/

Authentic Chicken Empanadas

Prep: 35 mins

Cook: 35 mins

Total:1 hr 10 mins

Ingredients

Dough

3 cups all-purpose flour
1 teaspoon salt
½ teaspoon baking powder
½ teaspoon baking soda
1 cup warm water
¼ cup vegetable oil

Filling:

2 tablespoons vegetable oil
1 pound shredded, cooked chicken
½ medium onion, diced
½ green bell pepper, diced
⅛ cup chopped fresh cilantro
⅛ cup sliced green olives
3 cloves garlic, crushed
1 (1.41 ounce) package sazon seasoning with annato (such as Goya®)
1 tablespoon tomato paste
salt and ground black pepper to taste
1 cup vegetable oil for frying

Directions

Mix flour, salt, baking powder, and baking soda together in a large bowl. Add water and 1/4 cup vegetable oil; mix with an electric mixer until well combined and a dough begins to form, about 3 minutes. Remove dough and knead on a lightly floured surface for about 3 minutes. Wrap in plastic wrap and set aside for 15 minutes.
Meanwhile, heat 2 tablespoons oil in a large skillet over medium-high heat. Add shredded chicken and saute until heated through, about 2 minutes. Add onion, bell pepper, cilantro, olives, garlic, sazon seasoning, tomato paste, salt, and pepper and cook, stirring occasionally, until vegetables have softened, about 10 minutes. Remove from heat and let cool.
Divide empanada dough into 12 pieces and form each one into a 4-inch circle. Place about 2 tablespoons filling in the center of each circle, fold in half, and press down on the edges with a fork to seal.
Heat 1 cup oil in a frying pan over medium heat. Add empanadas, working in batches, and fry until golden brown, about 5 minutes per side. Transfer to a paper towel-lined plate.

https://www.allrecipes.com/recipe/277495/authentic-chicken-empanadas-empanadas-de-pollo/

Milk Alternatives for Lactose-Intolerance:

Almond Milk

Soy Milk

Rice Milk

Coconut Milk

Affirmations

Purpose: You can use affirmations in any situation where you would like to see a positive change take place in your life

“I have the power to make today a great day”
“I am proud of myself and all that I have accomplished”
“I am in control of my thoughts, feelings and choices”
“I trust in myself, I believe in myself, and I have confidence in myself”
“I am in charge of my life”
“I am the main character in my story”
“I am worthy. I am loved. I am enough”
“I have the power to create change”
“I am resilient and can get through anything.
“I will accomplish everything that needs to get done.
“I’m going to make you so proud. - Note to self”
“I am optimistic because today is a new day.”
"You are loved just for being who you are, just for existing" - Ram Dass
“Am I good enough? Yes I am.”
“Your perspective is unique. It’s important and it counts”
“Nothing can dim the light that shines from within”
“I accept my failures but they don’t define me”
“I am learning from my mistakes”
“I choose to let go of my past”
“My struggles are opportunities for growth”
“I love myself”
“I am the architect of my life; I build its foundation and choose its contents.”
“I possess the qualities needed to be extremely successful”
”My ability to conquer my challenges is limitless; my potential to succeed is infinite.”
”I am courageous and I stand up for myself.”
“Today, I abandon my old habits and take up new, more positive ones”
“I am braver than I believe, stronger than I seem and smarter than I think”
“All of my problems have solutions”
“Today is going to be a great day”
“Today I’m going to be a leader”
“I stand up for what I believe in”
“I believe in my goals and dreams”
“It’s okay to not know everything”
“Today I choose to think positively”
“I can overcome anything”
“I can do anything I put my mind to”
“I deserve to be happy”
“I will make a difference”
“Good things are in store for me”
“I matter”
“Today I will overcome my fears”
“I am ready to learn”
“Every day is a fresh start”
“If I fall, I will get back up again”
“It is enough to do my best”
“I choose peace”
“My happiness starts with me”
“I’m allowed to take time to heal”
“I choose not to criticize myself or others around me”
“My contributions to the world are valuable”
“I will make myself a priority. In order to show up for others, I have to show up for myself first.”
"I am committed to reaching my goals"
"I've done my very best today. That's all I can ask of myself"
"You are magic”
“I’m energized and ready to slay the day”
“It’s okay to have a bad day”
“I will have a peaceful day”
“My voice matters”
“I am stronger than yesterday”
“I am capable”