Chin up buttercup, RISE!

It’s never over…(sigh)

Just when I think I’ve got this, something unplanned comes along.

I don’t work out for 2 days which then turns into 2 more days.

I have one Parmesan bread bite, then I go back for just one more bite.

I might as well have one piece of pizza….and just one more.

Before I know it, I’ve had 2 pieces of pizza.🍕

It’s a vicious cycle & it can be so discouraging.

Those relentless voices start whispering and then screaming…’might as well give up,’ ‘it’s the weekend.’ ‘Might as well just start Monday.’ ‘It’s ok, just accept it.’ Blah, blah, blah!!! They’re LIES. I can’t buy into them.

I can’t keep beating myself up. I can’t change what I did yesterday, it’s gone. That fall can remind me, but I can’t allow it to define me.

We all have moments of weakness.

Sometimes our moments of weakness turn into days, weeks, and years of weakness.

It’s not the end of the world, y’all.

We all make mistakes and get off track. It’s inevitable. It’s life.

The mistake does not determine the type of person that I am or the quality of my character. What defines us is how well we RISE after we fall.

Chin up buttercup, turn that frown upside down & move forward. Today is a new day, make good use of it. #RISE

BETTER with Water 💦

Are you drinking enough water? Why are you drinking anything other than water? What excuses, what bad habits are you allowing to stand between you and BETTER health?

WATER 💦 – it’s a powerful tool in breaking weight loss resistance.

75% of us are chronically dehydrated. No wonder we don’t feel good. Some symptoms of chronic dehydration include:

1. fat and weight loss resistance – when your body doesn’t have enough water, your metabolism slows down. Your body needs a certain amount of water for metabolic processing. Dehydration makes it hard for our bodies to utilize fat as fuel when we’re dehydrated; we’re storing more fat and packing on pounds.

2. constipation, irritable bowel syndrome, or any type of dysbiosis – hydration is essential for all bodily function, especially digestive processes.

3. bloating and water retention – when your body doesn’t have enough water, it holds on to what it has because it’s not getting enough.

4. brain fog, headaches, depression, inability to focus & concentrate – dehydration restricts the blood supply to our brain which doesn’t allow it 🧠 to function properly.

5. low blood pressure, hypertension, and/or a sudden drop in blood pressure; muscle weakness – dehydration creates an imbalance in our salts and electrolytes in our body.

6. dry skin, urinary tract infections, autoimmune disease, chronic fatigue syndrome, premature aging (wrinkles), and high cholesterol.

When I don’t get enough water, I feel it in my joints. That’s because water is a lubricant and keeps the cartilage around our joints hydrated and supple. It’s also what protects our spinal chord and tissues. You can survive without food, but you cannot survive without water.

How much water do we need? Experts say six to eight cups per day. Others say, 50% of your body weight in ounces. The truth is that it depends and everyone is different. Guidelines don’t take into account height, how much sodium is in our diet, activity level, age, hormones, and weather conditions. Here’s a tip for ya…use the color of your urine as a guide. We’re drinking enough water when our urine is almost clear. Can we drink too much? that would be tough. We’d know because we would constantly be going to the bathroom and we’d feel it.

I personally try to drink 75 to 100 ounces per day. I start my mornings (even before coffee) with 16 oz of water. I don’t feel over-hydrated or dehydrated. It’s a good amount for me.

If you make one healthy choice for BETTER today, I hope that this inspires you to drink more water because of the profound effect that it has on our cellular function, hormone regulation, digestion, and gut health – to become healthy from the inside out.

Inflammation? Could it be the culprit?

Geeking out this FriYAY…🤓

Are you feeling tired, brain fogged, puffy, bloated? Having headaches? Is your skin breaking out? Are you holding on to extra weight no matter how much you exercise or calories you restrict?

We keep being told that in order to loose weight we just need to eat less and exercise more, BUT – inflammation plays a HUGE role in all of these things!

Research shows that a significant contributor to chronic inflammation comes from what we eat. When we eat inflammatory foods daily, we are constantly turning on our body’s inflammatory response. Over time, this incessant inflammatory response can lead to weight gain, drowsiness, skin problems, digestive issues, and a host of diseases, from diabetes to obesity to cancer.

If your weight-loss efforts have plateaued before you’ve reached your goals, try eliminating some of the following inflammatory foods from your diet and see how your body responds. You might be surprised. 😲

Refined starches and sugary foods: they aren’t dense in nutrients, and they’re easy to overeat, which can lead to weight gain, high blood sugar, and high cholesterol (all related to inflammation). Sugar causes the body to release inflammatory messengers called cytokines. Soda and other sweet drinks are main culprits. Anti-inflammatory diet experts often say you should cut out all added sugars, including agave and honey.

High-fat and processed red meat (like hot dogs): these have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day.

Butter, whole milk, and cheese: the problem is saturated fat. Instead, eat low-fat dairy products.

French fries, fried chicken, and other fried foods: cooking them in vegetable oil doesn’t make them healthy. Corn and other vegetable oils all have omega-6 fatty acids. We need some omega-6s, but if we get too much, we throw off the balance between omega-6s and omega-3s and end up with more inflammation.

Coffee creamers, margarine, and other trans fats: labeled “partially hydrogenated oils” – these raise LDL cholesterol, which causes inflammation. There is no safe amount to eat, stay away from them.

Wheat, rye, and barley – GLUTEN. People who have celiac disease need to avoid gluten. But for everyone else, whole grains are beneficial.

Remember – everyone’s different. While a certain food might cause inflammation for one person, that isn’t the case for the next. Not all ‘diets’ fit all!

‘Exogenous ketones’ provide benefits such as enhancing cognitive function, reducing inflammation, controlling blood sugar, mitigating food cravings, and increasing energy levels by reducing inflammation – inhibiting inflammasone proteins that induce inflammatory responses in your body. 🤯

So, let the testing begin…eliminate and replace some of the known inflammatory foods from your diet with more nutrient dense foods and see what happens…how your body responds. It’s worth a shot…to looking and feeling “better.”

The RED dress! 💋

RED. I rarely wear it, I didn’t realize that until I needed to wear it for a special event and I had NOTHING that color in my closet. I had to buy something just for the occasion. I slipped into that dress this morning and immediately grew self conscious and uncomfortable. So uncomfortable that I considered wearing something more comfortable (preferably grey or black) for my first two appointments and changing for the ‘Go Red Luncheon.’ I’ve never really given it much thought, but this morning as I stepped out, begrudgingly – to put gasoline in my car…’it’ fanned me with a brick! The reason why…

RED – a dynamic & passionate color that symbolizes love, passion, rage, and courage. It demands attention and evokes great emotional impact. It is considered a color of power.

As an introvert, I SOooo prefer blending into my surroundings, but today – after I realized “why” I was feeling so uncomfortable…I made a conscious decision to own that power. I faked it till I made it, HA! I wore that RED dress with confidence and strength. Sista, there was something pretty AMAZING about being a part of a sea of other beautiful, strong, and courageous women wearing RED. There is POWER in RED.

And to the sweet Manager at McDonald’s in Kinder that complimented me on how stunning I was in that dress…I simply said “thank you” without minimizing her kind words. #growth

Is there a color that evokes deep emotions for you? Think about it…

Friends, I challenge you! ❤️ Wear RED! OWN “it” sista! Be bold – be courageous; step out and be the woman that God created you to be. #livepurposefully

~ xo

Monette

Savor the Holiday Season

Do the holidays stress you out? Do you OVER indulge and regret it? Not this year, my friend. I have a solution. You are invited to JOIN me and a special group of awesome women as we “Savor the Season!” Actually enjoy the holiday season this year. Thrive, don’t just survive. JOIN us as we use fitness, nutrition, personal development, & support to help us slow down and find JOY this holiday season.

Comment below or shoot me an email @ monetteunraveled@gmail.com for all the details.

We start prepping next Monday 11/20; officially starting Monday 11/27.

Going to the gray side.

I’ve been toying with the idea of transitioning from colored to natural gray hair for many, many months now.  I’ve been gray-curious! I’m a true believer in God’s timing.  I think that my health and wellness journey has prepared me for such a time as this.  Just as loosing 35# doesn’t happen overnight, I know that I won’t suddenly wake up with silver strands as if someone painted them on.  Wouldn’t that be nice?  But, just as poor nutrition choices over time caught up with me in extra pounds and poor health related issues – I know that the chemical color treatments that I’ve been adding to me hair for years will take some time to grow out.  It’ll surely be a process, but I just may be ready to embrace this journey to gray like I took on my health & wellness journey.  Head down…focus on what’s in front of me, NO looking back!

What’s surprised me the most has been the reactions from those that I’ve share my decision with…opinions have been strong. Ultimately, I came to understand that what others think really doesn’t matter.  This is about, Monette.  Redefining beauty for myself.  As I get older, I am finding that the more true I am to myself – the happier I am. I can’t explain just how I feel about loosing the dark brown color.  As women, we are constantly on a mission to reverse the signs of aging so, to let go and accept that I am aging is scary.  I may not feel like 47, but the truth is…I am and I don’t need to try to deny that reality. This is personal…I am in NO way passing judgement on anyone that chooses otherwise.

For me, it’s about freedom and total acceptance of myself.  Unlike weight loss, the good news is that if I can’t take it, I’m just a short trip to Walgreens for a box color…HA!  In all seriousness…I think it’s more about timing and confidence.  I feel like my 40’s has been a decade of coming into my own and just being me.  Less is more!  Although I LOVE my stylist, I’m tired of managing appointments and spending $$$ every 6 weeks at a salon,  I hope I can pull it off, but at this point –  I’m choosing to ditch the dye and go gray – gracefully (that’s the goal).  So, I’m sharing my journey with you and looking forward to re-defining Monette’s style.  There I go again…UNRAVELING!

(9 weeks post salon color/3 weeks home root touch up)

Hello November! 🍂

“How are you living?” JOIN me! 🍂 Every day during the month of November I am choosing to “Live Well.” Before I close my eyes at night, I will ask myself, “How did I live today?” Did I…was I???

– grateful/thankful

– journal

– practice kindness always

– show compassion for suffering

– volunteer

– pray

– rise early – read more

– Bible study

– plan a date night with Jaye

– drink more water

– choose healthy snacks

– play a game with Joel

– spend one-on-one time with BIG kids

– go outside/spend time in nature

– MOVE my body

– sleep 😴

– meditate

– meet a friend for coffee or lunch

– cook rice and gravy for the fam – talk less, listen more

– challenge myself – LOVE more

RISING November…won’t you JOIN me?! 🍁 Feel free to comment. I look forward to growing with you, friends. 🍂

#RISE #grow #livewell #November #impact #motivation #support #excellence #gratitude #sharing #community #bestversionofself #alwayslearning #challenge #unraveled