Posts in RECOMMENDATIONS/RESOURCES
WORKPLACE MENTAL HEALTH: WHY MEDITATION APPS & ON-DEMAND THERAPY WILL NEVER BE ENOUGH

Now more than ever, it is imperative that companies create cultures where employees have the awareness, language and psychological safety to speak up, ask for help and leverage the mental health and well-being resources available to them. Changing the culture and communication around mental health won’t just increase utilization of mental health benefits, wellness programs and preventative measures. It will increase productivity, job satisfaction and sense of community within the organization, while decreasing attrition rates, absenteeism, presenteeism, organizational risk and disruption to teams. Perhaps most importantly, it will also give employees the tools, resources and support they need to survive one of the most challenging years in our country’s history.

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A GUIDE TO WORK-FROM-HOME WELL-BEING

Modern workplaces are designed to foster the productivity, focus, collaboration and well-being of employees. Conversely, our homes are typically designed around functions like sleeping, eating and relaxing. They also tend to be filled with distractions that have the opposite effects of thoughtfully designed workplaces - barking dogs, blaring televisions and shouting children. So how can we transform our routines and home environment in a way that eases the stress caused by this dissonance? How can we protect our mental and physical health while working from home?

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MY 12 FAVORITE TOOLS FOR ANXIETY, DEPRESSION & STRESS

Over the past 10 years, I have continued to add more tools and build upon the ones I find most helpful. Thanks to individual therapy, couples therapy, workshops, retreats, continuing education courses, books, podcasts and confidants, I’ve built a robust toolkit that helps me both proactively and reactively manage anxiety, depression and stress (because aren’t they all so intertwined?!) Nothing changes overnight, but together, these tools have helped me stack up more daily moments of peace, calm and joy than I ever experienced before they entered my life. They are like beautifully simple little bricks that have helped me build higher levels of consciousness, gratitude and content. I hope they do the same for you.

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IT’S NOT YOUR FAULT. IT’S YOUR HORMONES.

Understanding the importance of hormone health, what affects it, and how to protect it allows us to be better advocates for our mental and physical health in an incredibly powerful way. It also allows us to be more patient, compassionate and supportive of ourselves and other women. Below is everything I wish I had known about hormones from the start.

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FINDING JOY AND HEALTH DURING THE CORONAVIRUS PANDEMIC

I work with all sorts of people. Young professionals in their 20’s, c-suite executives in their 50’s, retirees, stay at home and working moms of all ages, athletes, artists, yogis, scientists, counselors. They are unique and singular human beings that come to me because they want to be happier, healthier, kinder to themselves. They, and we, are all incredibly different. But in this moment, we have never been more similar. We are all struggling. And we are all in this together.

Over the past few weeks I’ve been offering single session services focused on helping people survive, cope and in tiny ways, thrive in this bizarre alternate reality. There were many common themes that arose in these discussions that gave birth to the tools and resources below. These are the coping mechanisms my clients, friends, family, and own little household are finding most helpful right now.

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HOW I LEARNED TO TRUST MY BODY AND HAVE FAITH IN MY ABILITY TO HEAL

I struggled on and off with disordered eating in some form or another for the better part of two decades. Combined with clinical depression, hormone imbalances, infertility, hypothyroidism and spinal osteoarthritis, my ongoing battle with my body was fueled by fear and a desire to control everything I couldn’t control. For years into recovery and my holistic health journey, I couldn’t quite figure out what kept me in the two steps forward, one step back cycle. And then I realized, I was missing two important things I had lost when I was a little girl: trust in my body and faith in myself.

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SNEAK PEAK: THE MFW 10-STEP NUTRITION & LIFESTYLE RESET

Over the past few years in my coaching and corporate practices, I’ve noticed that a handful of simple concepts have become the most popular and effective tools across all age groups and socioeconomic backgrounds. These little tweaks, these magically simple steps, are the things clients tell me time and time again have had the biggest positive impact on their health and happiness. And so they became the building blocks of the MFW 10-Step Nutrition & Lifestyle Rest, a refreshingly kind approach to improving your mental a physical health.

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RESHAPING YOUR RELATIONSHIP WITH EXERCISE

Many of us forget too easily that it is a gift to be able to move even in the most basic ways; and in a world where many people don’t have the time, money or ability, it is a privilege to be concerned with exercise at all. Over the past 7 years, I’ve found that the below have helped me make the most of the gift and privilege of regular movement.

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MY FAVORITE RESOURCES FOR DELICIOUS HEALTHY RECIPES

Because the most common request I get is for healthy recipes that are both tasty and approachable, I thought it was about time I create this list for you! In my opinion, these are the best blogs, cook books and resources that help keep eating healthy exciting. So many of the recipes contained within are knock your socks off delicious, even if “healthy” is a dirty word in your house!

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MFW RESOURCES FOR DEPRESSION, DISORDERED EATING & BEYOND

The books and podcasts below have been profoundly helpful to me on my mental and physical health journey. Many of them are full of “how the heck did no one tell us this?!” tidbits and little pieces of information that have changed my life and could change yours. I’ve also included a few books that made me see how much I was standing in my own way of recovery and happiness, challenged my perspective on career and helped me get the courage to start my own business. I highly recommend them all!

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10 THINGS THAT HELP ME MANAGE DEPRESSION

When I started to open up about disordered eating and body image, I learned that shedding light on the darkest corners of my life can help shed more light on a path to healing for myself and others. In the hopes that opening up about depression will do the same, I’m sharing the below list. These are the things I believe have transformed my experience with depression, or in the very least, have kept me out of bed when I just want to pull the covers over my head.

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6 THINGS THAT CHANGED THE WAY I DEAL WITH STRESS

By the time I committed to healthier habits around managing stress, it had already wreaked havoc on my digestion, immune function, sleep, weight and sanity. I no longer had the energy to have or be fun anymore. Don’t let stress make you a Debbie Downer too. Use these simple but transformative tips to help you manage stress before you find yourself perpetually frazzled, bloated, angry, and downright miserable.

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9 SURPRISING THINGS THAT HELPED ME HEAL MY GUT

The benefits of eating to support gut health (and health in general) are so intangible and incomprehensible to anyone that has never tried to do so that it can be easy to ignore the hype and chalk it all up to "health freak BS". Without experiencing the incredible reality of how much more amazing I feel when I eat/live to support that crazy microbiome within, I’m not sure I would have ever truly committed to healing my gut myself. Now that I've experienced what it is to ignore gut health and conversely, to focus on it (read more here and here), I'm excited to share the below things that have had the biggest impact on my health during my gut healing journey! 

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8 THINGS THAT HAVE HELPED ME BALANCE MY HORMONES NATURALLY

15 years on The Pill + PCOS + hypothyroidism + chronic stress + 2 decades of disordered eating = a perfect hormonal storm that turned out to be the second biggest factor affecting my health since adolescence. Below is a list of things that have helped me navigate the complicated journey back to some semblance of balance and sanity without synthetic hormones. 

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11 THINGS THAT ARE HELPING ME HEAL MY RELATIONSHIP WITH FOOD & MY BODY

I've spent more years of my life at war with my body and food than I've spent at peace with them. I've experienced both the mental and physical fallout of a war waged on oneself AND the liberating contentment of moments of peace. After over two decades of stumbling through half-assed solutions and quick fixes in a desperate attempt to break the cycle, I'm excited to finally be able to share a list of things that have truly been transformative on this path to healing. 

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WHY I'M OBSESSED WITH MEDITATING (AND WANT YOU TO BE TOO)

Who would have thought that the simple act of sitting down to check in with yourself for a moment could be such an eye-opening experience? So many of us are so disconnected from what we're feeling in our bodies and what's going on in the back of our minds, often because we think it's the only way to survive the crazy pace of life these days. I was a big fan of "self unawareness" for a long time, until I realized that actually paying attention to my brain, body and emotions is a valuable exercise in self exploration; one that has led to a lot of personal growth AND has allowed me to more compassionately address my needs and the needs of those around me. 

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FROM SKEPTIC TO ADVOCATE: MY PATH TO DAILY MEDITATION

I remember the first time my therapist suggested I start practicing mindfulness with little counting exercises and/or daily meditation. Poor sweet Dr. F was on the receiving end of an imperceptive eye roll, insincere smile and dismissive nod. In my defense, I was in my mid-twenties and barely 5 years off the plane from Boston where "that hippie shit" just didn't fly. Raised in an Irish Catholic household in a conservative Republican town in Connecticut, I wasn’t exactly primed to receive alternative approaches to stress management or behavioral change very well. As is the tradition in such circles, emotions are not to be indulged, feelings are not to be had, therapy is not to be invested in, meditation is for the birds.   

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WHY EVERYONE SHOULD TRY YOGA + SOME TIPS TO GET YOU STARTED

In addition to improving flexibility, increasing strength, relaxing your busy mind and improving your stress response, yoga is also affordable (or free if you use an app in your own home) and can be done almost anywhere. If cheap, accessible and relaxing isn’t enough for you, here’s why I believe you should give it a shot!

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