Most likely there were times when you didn’t have self confidence. Maybe you’ve second guessed yourself because of a mistake you made in the past. Being confident is important to your health and wellbeing and yet it’s easy to lose it.

So how do you keep or improve your confidence? Here’s an excerpt from an article in VeryWellMind that talks about ways to increase your self-confidence. Whether you lack confidence in one specific area or struggle to feel confident about anything, these nine tips can help you be more confident.

Stop Comparing Yourself to Others
Do you compare how you look to people you follow on Instagram? Or maybe you compare your salary to what your friend earns. Social comparison theory explains that making comparisons is natural. But it isn't likely to help boost your self-confidence. It may even have the opposite effect.

A 2018 study published in Personality and Individual Differences found a direct link between envy and the way we feel about ourselves. Specifica...

Ingredients

For the Veggies

• 1 medium sweet potato, peeled and cut into small wedges about ¼-inch thick
• 2 cups purple cabbage, chopped
• 2 tablespoons avocado oil
• ½ teaspoon sea salt
• ½ teaspoon ground cumin
• ¼ teaspoon chili powder
• ¼ teaspoon garlic powder
• ¼ teaspoon smoked paprika
• ¼ cup pepitas, toasted
• 10 ounces baby spinach, roughly chopped

For the Salsa

• 2 medium tomatoes, finely diced (about 1½ cups)
• ½ small white onion, finely diced (½ cup)
• ½ cup cilantro, finely chopped, tightly packed
• ¼ cup lime juice
• ¼ cup olive oil
• ¼ teaspoon ground cumin
• ½ teaspoon sea salt
• 1½ teaspoons fresh garlic, pressed

For the Chicken 

• 4 small boneless, skinless chicken breasts (about 1¼ pounds)
• 1 tablespoon avocado oil
• ½ teaspoon sea salt
• ¼ teaspoon onion powder
• ¼ teaspoon smoked paprika
• ¼ teaspoon ground black pepper

For the Garnish

• 1 avocado, sliced
• 1 lime, quartered

Directions:

1. Preheat oven to 350° F and line a baking sheet with parchment paper.
2. Mix
...

Jana Kingsford, author of the book Unjuggled wrote “Balance is not something you find, it is something you create.” How do you do that? How do you create balance in your life? Here are some tools from Psychology Today to help you move toward creating balance in ways that you can.

Clarify your values.
An important starting place in working toward spending time on a range of things that matter to you is clarifying what is important to you. Pay particular attention to the areas of life that you value but that you struggle to fit into your life so that you can work toward adding them into your daily, weekly, or monthly routines. This process can help you attend to what is important to you and not just what is urgent.

Turn toward the reality of time.
Choose a typical day or week and monitor how long you spend in each domain of your life (e.g., work, family, friends, self-care and nourishment, community, spirituality, household responsibilities, etc). Notice what takes longer than you expe...

Ingredients

• 1 large head of cauliflower (about 1-1/4 lb), chopped into small florets
• 4 garlic cloves, peeled
• 1 medium yellow onion, coarsely chopped
• 3 small red potatoes, skins on, cut into 1/2” cubes
• 4 1/2 cups bone broth (or veggie stock if vegetarian)
• 1 (14 oz.) full-fat unsweetened coconut milk (about 2 cups)
• 3 tbsp olive oil
• 3/4 tsp sea salt
• 1/2 tsp ground black pepper
• 1 tsp dried thyme
• 1/4 tsp cayenne (optional)

Directions

1. Preheat oven to 450F.

2. Drizzle a tablespoon of the olive oil over a large baking sheet, then add chopped or riced cauliflower, whole garlic cloves, and chopped onion to pan.

3. Spread veggies in a single layer and drizzle with remaining olive oil.

4. Season with 1/2 tsp of the sea salt, 1/4 tsp of the pepper, and the dried thyme.

5. Roast for 30-35 minutes, stirring once halfway through; veggies are done when they are tender and golden brown and crispy on the edges.

6. During the final 15 minutes of the veggies’ roasting time, put ...

There is a saying that goes “You can’t pour from an empty cup.” Sometimes we’re too busy filling other people’s cups, we forget to fill up our own. Then when we try to pour from an empty cup or from a cup that has very little in it, we get overwhelmed, frazzled, exhausted. We need to be refilling our cups often. Tana Amen shared some tips on how to do that.

1. Find Your Purpose
When you have a purpose in life, you have something that drives you. You make healthier choices, live longer, and enjoy better mental and physical health. But without a purpose in life, you may be prone to depression or loneliness—which can actually shorten your lifespan. To find your purpose, ask yourself just 3 simple questions:

• What am I willing to suffer for?
• What am I most passionate about?
• How do I make the world a better place—or how would I like to?

These questions will help you determine what’s most important to you, regardless of others’ opinions. When you know your values, skills, interests,...

Ingredients

Omelette

• 1 teaspoon avocado oil
• 1 small shallot, finely diced
• 3 slices organic turkey bacon, finely diced (no sugar added)
• ⅓ cup organic sauerkraut
• 2 large pasture-raised eggs
• 1 tablespoon chives, thinly sliced
• Pinch sea salt
• Pinch black pepper
• 1 teaspoon organic butter or ghee
• 2 tablespoons shaved goat cheese or any dairy-free cheese alternative

Directions

Step 1

Perhaps there are days where you ate well the whole day but at night you get hit with cravings and end up eating whatever you want. Unfortunately, late night snacking can cause several problems such as sleep disruption and elevated blood sugar. Studies have also shown that eating a majority of your calories late at night can prevent you from losing weight.

Here are some tips from VerywellFit to help avoid overeating before bedtime.

Eat Regular Meals
One of the best ways to prevent late night eating is to avoid skipping meals. Meal skipping can put you at risk of hypoglycemia (low blood sugar) as well as increase the urge to overeat later on. Aim to eat three balanced meals and an afternoon snack daily. Add snacks in between meals if needed. This will help you to feel less hungry at night. Once you are eating less at night, you likely will feel more hungry throughout the day.

It is often hard to eat breakfast when your last meal or snack took place hours before rising. By reducing i...

Ingredients

• 1 can wild-caught salmon, drained (approx. 5 oz)
• ½ cucumber, sliced into rounds
• 1 tablespoon tahini
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon lemon juice (optional)
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Directions

1. In a small bowl, mix together the tahini, olive oil, and lemon juice until smooth.
2. Place the drained salmon in a bowl and flake it with a fork. Pour the tahini-olive oil dressing over the salmon and mix until well combined. Season with salt and pepper to taste.
3. Arrange the cucumber slices on a plate. Use them to scoop the salmon salad, or spoon the salad onto each cucumber slice. Garnish with fresh herbs if desired.

For more recipes by Dr. Mark Hyman please click here.

There is a reason why having faith is important. Whether it is in a religious belief or in yourself, having faith gives you a sense of confidence, belongingness, and conviction. Such faith can give you the resolve and strength to remain resilient in adversity. Research has also shown that having faith can positively affect physical and mental health.

When everything is going well it’s easy to have faith. It’s much more challenging when things are not going your way which may cause you to lose faith. Losing your faith can take a toll on your resilience and undermine your sense of belongingness. But it can also be an opportunity to grow, build a stronger sense of self-awareness, and cultivate new beliefs that are more closely aligned with your current values, goals, and needs.

No matter why it's happening, there are steps you can take to cope. Acknowledging your emotions, reconnecting with spirituality, practicing gratitude, and finding social support may help. This article from VeryWe...

In our coaching programs, we often recommend doing a "week in review," where you reflect on your wins, the areas you performed well in, the areas where you’d like to see more growth, and what to focus on in the upcoming week.

But what about a "year in review"? With just over a week into the new year, now is a great time to pause and consider these questions from The Art of Simple. Take a moment to write your responses in your journal. As you reflect, feel free to expand on your thoughts, turn them into prayers, and approach them with a spirit of gratitude.

1. What was the single best thing that happened this past year?

2. What was the single most challenging thing that happened?

3. What was an unexpected joy this past year?

4. What was an unexpected obstacle?

5. Pick three words to describe this past year.

6. Pick three words your partner or close friend would use to describe your year.

7. Pick three words your partner or close friend would use to describe their year.

8. Wha...