<![CDATA[ Teri Gentes - HABIT HACKS]]>Mon, 01 Jun 2026 21:31:30 -0700Weebly<![CDATA[MINDING YOUR MIND - An essential everyday consciousness practice!]]>Sun, 12 Jun 2022 19:33:03 GMThttps://www.terigentes.com/habit-hacks/minding-your-mind-an-essential-everyday-consciousness-practice
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What you radiate outward in your thoughts, feelings, mental pictures, and words, you attract into your life. Catherine Ponder
Mental and emotional wellness is the ability to freely acknowledge, manage and express your emotions and arrive at personal decisions that will positively affect your attitudes and behaviors.
 
EVERYDAY BEFORE YOU GET OUT OF BED, SET YOURSELF UP FOR SUCCESS -
 
1.    Mind your Mindset
2.    Redirect your self-talk to serve you well
3.    Envision your ideal state of feeling/being then embody it
4.    Commit to keeping this mindset alive all day

CULTIVATING AN OPTIMAL MINDSET 
One of the crucial components to succeeding at anything is minding your mind. 

This means:
  • frequently checking in, and
  • observing your conscious thoughts, then
  • assessing how they align with your intentions and objectives.
 
Taking this further, it’s important to:
  • reflect on your thoughts, words, and actions
  • discern if they are congruent with your hopes, dreams, objectives, and goals
  • reprogram them as needed
 
If you are looking for peace of mind and personal success you must first take time to reflect and ensure you are your biggest advocate.
​
You need confidence in yourself, faith in the process, and trust in your abilities.
To do this, it means constant surveillance of your beliefs, thoughts, words, and actions.
Then consciously intend (determine) to truly make self-care and self-honoring your focus and your practice. It needs to become a non-negotiable practice and the irony here is, it takes practice. 😊
]]><![CDATA[WHAT A FEW DEEPS BREATHS CAN DO TO HELP YOU LOSE WEIGHT!]]>Sun, 03 Oct 2021 16:41:15 GMThttps://www.terigentes.com/habit-hacks/what-a-few-deep-breaths-can-do-to-help-you-lose-weight
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Steady streaming breathing may be just what you need to steady your nerves and curb the climbing pounds on your scale. No, it's isn't just the food!

This weight loss HABIT HACK is readily available to us all and it requires no calorie counting and no heavy sweating. No big spending and no sense of deprivation.
What you need is air - fresh air preferably and conscious breathing practices! 

How does it work? Well it turns out the worst trigger for weight gain is linked to...

... chronic excess stress causing increased levels of cortisol, This hormone, released by the adrenal glands in response to stress is an appetite stimulant. To make matters worse, chronic stress is also linked to heart disease, digestive issues, sleep challenges, high blood pressure, anxiety, depression, diabetes and more, including excess weight gain.

To get this in check - take a few minutes - a few times every day for slow, steady inhaling and exhaling counting slowly on your inhale to 5 or 6, pausing before exhaling for another slow count of 5 or 6. Repeat this for four to five rounds and aim to practice it at least twice a day such as in the morning before you get out of bed and again in the evening before you turn off the light to sleep. 

The bonus benefit of an evening practice will enable a better sleep and this also enables better coping skills and stress management. Pair this foundational breathing practice with a walk in nature after a meal and reap even more rewards. 

Your consistent 'self-care' practices are your best bet for disease prevention and health promotion including weight loss. The best way to know if it really works is to give it a try. 
​How about it today? Right now - don't wait. Pause for some slow, steady breath streaming and notice how it calms your nervous system. Your body will love you for it!

In the aim of 'whole-self, lifestyle - life long optimal health - Teri Gentes

If you are in the Ottawa area and looking for incentive to get outside join us on Tuesday evenings in the heart of the city for STAYING HEALTHY with FUN FITNESS power walking around parliament hill.
 Just click that link above for more info! 

]]><![CDATA[BEAT BELLY FAT WITH THIS EASY EVERYDAY HABIT]]>Mon, 17 May 2021 17:42:29 GMThttps://www.terigentes.com/habit-hacks/beat-belly-fat-with-this-easy-everyday-habitPicture
In our habit stacking practices this one is the easiest, hands-down favorite that beats the haunting belly paunch.

          Truly the best belly fat burner is this lemon and apple cider vinegar elixir!

Every morning  make it a ritual and make it sustainable by stacking it with your current habit of AM coffee or tea.  Best is to start with this first! 

Give it a try for a week and let me know how you feel. It's an awesome way to augment your digestive health and well and help overcome gut inflammation.
]]><![CDATA[PLAN YOUR MEALS WHEN YOU PLAN YOUR DAY! Its a  Habit Hero!]]>Thu, 21 Jan 2021 19:29:49 GMThttps://www.terigentes.com/habit-hacks/plan-your-meals-when-you-plan-your-day-its-a-habit-heroPicture
START YOUR DAY WITH THE RIGHT BITE!
Oh the breakfast dilemma.

Is it your most important meal of the day?
Well no matter what time of the day you have your first meal, what does matter is what you decide upon. Sugary, refined carb breakfasts or high fat, complex cooked breakfasts like bacon, eggs, hash browns and toast are sure to wreak havoc on blood sugar and/or blood cholesterol levels as well as digestion/nutrient assimilation and healthy elimination. This is something you don't what to mess with.

So what are some BETTER BREAKFAST IDEAS?

Well first and foremost:

EAT LESS refined flour breads choosing whole-grain, non-GMO Artisan, sour-dough, yeast-free, sprouted grain, rye, millet, buckwheat, preservative-free breads like Stonemill, Silver Hills and Integral, Pita Break pitas, Ezekiel…
VARY UP YOUR CHOICES WITH SUCH FOODS AS:

 
  • Choose organic dairy or non-dairy milk alternatives: hemp, soy, oat, coconut, almond…
       (Retrain taste-buds by mixing ½ or 2/3rds of your usual choice with one of the alternatives)

   
  • Fun Toast toppers: Pureed dried fruits for jam, raw honey, maple syrup, agave, black-strap or pomegranate molasses, avocado, sautéed mushrooms, hummus…
   
  • Buy local, pastured eggs and choose salt cured Pancetta or Prosciutto to replace bacon or try tempeh bacon or coconut bacon bits
 
  • Smoothies - made with a mega load of fruits and veggie such as leafy greens to frozen zucchini you'll feel more alive and revved for a brilliant day
 
  • Scrambled tofu - with a variety of veggies this is a super start to your day
 
  • Muffins - if you make them yourself or buy them from a local bakery you'll know exactly what is in them
 
There are so many great ideas for you to start your day and if you are in a hurry, savory leftovers from dinner the evening before may be your perfect choice over boxed cereals and bagged breads or stopping at a drive through.

When we take time to plan ahead - you know you have to eat at some point right?... We set ourselves up to make both better food choices all day as well as function more effectively be it as work or play.

Meals Matter! Food matters! Make it a habit to have a good idea where your next meal is coming from and what your health improve. Likely the rest of your life too. A well fueled body is a better functioning mind and this is where it all begins. Nourish your thoughts to better nourish all the other areas of your life including how you feed your body. Its a game changer.
]]><![CDATA[THE SWEETEST, EASIEST HEALTH HACK - KID FRIENDLY]]>Tue, 20 Oct 2020 20:34:17 GMThttps://www.terigentes.com/habit-hacks/the-sweetest-easiest-health-hack-kid-friendly
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Add a mega boost to everything you eat with these easy hacks!

The craving hits and you know you're in need of indulgence yet you, your loved ones or your clients are falling short of the daily essentials.  What can you do?

Here is the perfect solution. Given sugar is one of our most mainstream addictions, its easy to make a delish and healthy dessert-like craving buster by fancifying fruit.
Yes I made up this word - after all I am an artist creator and food is one of my favorite mediums to work with. Let me tell you about this foodie hack!
When you're in need of a chocolate fix yet really want to ensure you get your
daily dozen nutrient essentials (that's another blog post to come) how about a creamy, frosty, chocolate blend complete with sundae-like toppings.

I guarantee this hack is a sure-fire way to get fussy eaters to eat something good for them. Eating is inevitable and making it healthier is easy simply by adding in spices, herbs and or super food powers. I usually do it all.

Here's how:
JUST A LITTLE PACKS BIG POWER

When you're preparing food, or plating your order-in or take-out meal a simple addition of spices amps up the anti-oxidant load. It's as easy as a pinch of:
  • oregano;
  • turmeric and black pepper;
  • a dash of cayenne; 
  • a squeeze of lemon juice

Add to your main courses, dips, soups and salad.
Enjoy cinnamon and nutmeg stirred into your latte ...

Each has it's own health benefits elevating your food the next level and the
anti-oxidants are power food you want to include in your daily diet. 

There is magic in super-food powders as well and chlorella, spirulina, acerola cherry powder and Healthforce - Vitamineral Greens are my faves.

Another, hands-down is raw cacao powder. It's divine in this frozen blend and cacao lattes are almost a daily indulgence in the cooler months.

Both a greens powder and raw cacao are exactly what went into this delicious frozen mid-afternoon craving buster...
my Frozen Banana Creme Blast!

It's a soft ice cream like blend of frozen bananas, raw cacao powder and splash of coffee and it's just heavenly. I've made  it health-hero status with the addition of the Vitamineral Greens Powder mentioned above. 

Click here for the recipe.

PS -
When you make this be sure to let me know how yours turned out.
Did you add in any extras? It's super easy to choose other fruits, nut/seed butters and substitute blueberry are Acai powder for the cacao powder. Be playful!

]]><![CDATA[AN EASY STRETCH FOR INSTANT BACK PAIN RELIEF]]>Wed, 30 Sep 2020 20:46:42 GMThttps://www.terigentes.com/habit-hacks/an-easy-stretch-for-instant-back-pain-relief
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Take the pressure off your lower back by stretching out your spine
with this easy-to-do modified downward dog yoga pose.

When chronic back pain plagues your life it's time to do something about it yourself.
Everyday you find yourself at the sink or counter and this is a perfect place and brace to reach back and stretch your torso. These five easy steps walk you through it with ease.
Here is a modified version of Downward Facing Dog HABIT STACKING tip two in this series where we show you how easy it is to incorporate new healthy habits into your habitual routine by pairing them with your daily habits.

  1. Standing at the kitchen sink or bathroom counter place your hands on the sink or counter edge, shoulder width apart.
  2. Step back to stretch out to arms length, with your legs stacked over your ankles, hip distance apart and your back flat.
  3. Now press firmly into your hands while stretching your hips backward and allowing  your torso to drop between your arms and lengthen your spine.
  4. Breath into the stretch you feel in your back, your gluts, your legs.
  5. Stay here for three or more rounds of breathing in and out slowly.

Do this daily noticing your posture, your breathing and a release of back pressure. Stick with it and you'll soon feel much better, look lighter and taller.
]]><![CDATA[THE EASIEST MEGA ENERGY BOOSTER MOVE]]>Thu, 24 Sep 2020 19:23:41 GMThttps://www.terigentes.com/habit-hacks/open-you-heart-for-a-mega-energy-boost
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 Washing the dishes or washing our hands  is a regular practice for all of us and
a perfect routine habit to stack with a simple and yet wonderful invigorating stretch. Even two or three of these heart opening stretches are sure to have you feeling so much better.

What you see in this picture is a lovely upward-dog from yoga practice and it translates perfectly to a standing version with the kitchen sink to brace yourself on and press your hands into. This posture opens up the front of your body, expanding your lungs and your heart. It feels wonderful!

Follow these simple steps and make this a daily must-do when you wash your hands or find yourself doing the dishes.

  1. Standing at the sink place your hands on the counter edge shoulder width.
  2. Step back to arms length with your legs hip distance apart.
  3. While pressing into your hands let your navel drop towards the sink drawing your shoulders back together opening up the front of your body.
  4. Look upward and inhale deeply then hinge back to a flat back exhaling.
  5. Repeat this three or more times - 60 seconds worth is my aim for you.
  6. Do it daily and notice how much better you feel.

Practice this regularly and soon you'll find yourself doing it as automatically as washing your hands. This is habit stacking!
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