Business, Health + Wellness

What To Do When You’re Overworked & Overwhelmed

July 29, 2015
emily hein overworked overwhelmed

Today’s post is from Emily Hein, private practice dietitian and food/wellness blogger at Zen and Spice. She’s one of my favorite wellness bloggers to follow and has great advice on living a balanced life.


Our lives are so rushed. We’re trying to get a list of tasks done, and finish as much as we can each day, speeding along in our lives to our next destination. We rush what we need to do there so we can move to the next. We’re overwhelmed by what feels like non-stop, never ending demands and to-do lists. Our smartphones keep us always connected with work demands.

At the end of the day, we’re exhausted. Our minds are over-stressed from the busyness. We don’t have time for what’s important to us, what we really want to be doing, and for spending time with our loved ones. But we don’t have to live like this. We can enjoy a simpler life; we only need to choose to. That’s what mindfulness is about. Being mindful of what we are doing in the present moment, taking our time, and only thinking about what can be done in the present moment.

Meditation and mindfulness helps to activate the parasympathetic nervous system, which helps us “rest and digest”—opposite of the sympathetic nervous system, which is associated with the fight or flight response. We may not be running from a wooly mammoth, but stress from work and home life creates the same type of response in our bodies.

Here are some questions to ask yourself the next time you feel stressed about a big “to-do” list. If you don’t have enough time in your day to take care of yourself, it may be time to eliminate some things so you can.

What’s really important?

It may be your family, a spouse, children, doing well at your job, blogging three times per week, or running a ten minute mile. Step back and look at what’s really important to you. What do you really want to be doing? Are you being you? Or are you doing things you think you should be doing? Make a list of things that are truly important to you. Then do them.

What are your true commitments?

We have too many commitments in today’s world. We can’t do everything that we say we’re going to do. Just accept this. Do what’s important to you and eliminate what isn’t.

Do you have enough time to take care of yourself?

If you don’t have time in your schedule to cook yourself a balanced meal, incorporate physical activity, relax or meditate, then you’re doing too much. It’s not worth being insanely busy if your body and mind take a hit. If your body and mind aren’t functioning at their best, it will be hard to put your best self forward. You don’t have to go to the gym every day, but just focusing on moving more throughout the day can make a huge difference. Meal planning and grocery shopping ahead of time can help you eat healthy during busy weeks.

How much are you trying to do per day?

We only have twenty four hours in a day. Don’t fill up your day with tasks. If you try to do ten tasks per day (and fail), do three important ones instead. Save the others for the next day. Complete your three tasks with mindfulness and don’t try to rush through them.

What can you eliminate?

Simplify your to-do list down to the essentials. Again, you can’t do everything. Even if you could, more things will probably pop up. Do you really need to cook dinner, fold laundry, write a blog post, sweep the floor and do the dishes in the next two hours? What can you save for later or tomorrow? What can you delegate to others?

With that said, slow down and enjoy every task. Whatever you’re doing, do it with a sense of calm. Whether it be taking a shower, cooking dinner, or driving. Just slow down. You do not need to complete this task at record speed. Pay attention, instead of thinking about other things. Be in the moment. It sounds silly to “be in the moment” while you’re brushing your teeth, but this is the simplest step you can take to become more mindful in your life.

Have you simplified your life? What have you cut out? What do you slow down and pay attention to?

About Emily

emily heinEmily Hein is a private practice dietitian and food/wellness blogger based out of Dallas, Texas. She thinks eating should be easy and pleasurable– not a hassle! On her blog you’ll find easy recipes using natural ingredients, intuitive eating advice, and meditation & mindfulness tips. She aims to inspire her clients and readers to fuel their body with real, unprocessed food and live for mindfully and in the present moment.

Website // Twitter // Instagram // Facebook

Health + Wellness

10 Natural Foods that Promote Oral Health

July 27, 2015
10 foods for oral health

Today’s post is from Jennifer McCarrick, who works for a holistic dental practice in Miami, FL. I’ve written about oil pulling, so I thought this would be a great follow up topic that everyone can benefit from.


You’re probably aware of the most dangerous foods for your oral health – most notably, sugar-laden candies and acidic beverages like soda. But what are the foods that can actually restore tooth enamel, prevent decay, and keep bacteria at bay?

Here are 10 natural foods to incorporate into your diet if you would like to start a holistic approach to good oral health.

1. Carrots

Carrots are low-acidic veggies that contain high amounts of fiber. Any fruit or vegetable with a similar makeup is commonly referred to as a “dental detergent.” As you chew, these super foods actually scrub away leftover debris, leaving your teeth and gums clean without having to brush after every meal. Carrots are also a good source of beta-carotene, the red orange pigment that the body converts to retinol, or Vitamin A. Vitamin A is a nutrient necessary for making and maintaining healthy teeth.

2. Raw Onion

Red onions are known to do a number on your breath, but the antibacterial properties found in their makeup are great for keeping mouths clean. Fighting bacteria is the best way to prevent cavities and other oral infections. Just make sure to eat them in small amounts and only when you aren’t planning for a big meeting or date. If you absolutely can’t stand raw onions, cooking them is better than eliminating altogether. Be aware that high heat breaks down nutrient density, so the overall effect of cooked onions on oral health is diminished.

3. Ginger

Fresh ginger root is known for being an anti-inflammatory digestive aid, but it can also be used to treat common mouth ailments. To heal a toothache naturally, scrub the outer skin of ginger root with a vegetable brush. Then, cut a ½ inch thick piece from the main root with a pairing knife. Peel the skin and place the ginger directly underneath the aching tooth. Bite down and allow the ginger juice to surround the affected area. Swish the juice with your tongue and chew once the piece has softened. After chewing for five minutes, either swallow or spit the remaining pulp. Repeat multiple times a day as needed.

4. Cranberries

These tart berries contain high amounts of polyphenols, which prevent plaque from sticking to teeth. The number one cause of cavities is plaque buildup, so chewing on fresh cranberries can help with this issue. Be careful about buying big brand cranberry juice as most contain added sugar, a beverage commonly referred to as “cranberry juice cocktail.”

5. Spinach

Spinach has both calcium and phosphorous, two highly important minerals for a healthy mouth. Spinach also raises the pH levels in the human body to fight the bad bacteria most commonly associated with high-protein diets.

6. Salmon

A study cited in the Journal of the American Dietetic Association, shows that the omega-3s fish oils (specifically DHA) found in salmon reduce the risk of periodontitis. Periodontitis damages both gums and the bones that support your teeth; so preventing this disease is crucial to keeping your mouth healthy. Salmon is also rich in Vitamin D, which has been shown to minimize the risk of tooth decay by 50 percent.

7. Water

Water isn’t necessarily a food, but it does make up over half of both men’s and women’s bodies. Drinking plenty of water – at least 8 cups a day – flushes bacteria out of your mouth and reduces your risk of gum disease and plaque-related disorders. Plus, regular rinsing and flushing promotes fresh breath.

8. Apples

Much like carrots, apples are considered a dental detergent. But be careful to limit your intake of acidic fruits since they can erode tooth enamel and leave you susceptible to advanced oral complications.

9. Cashews

The outer shell of cashews contains oils that have been proven to fight bacteria in the mouth. As previously mentioned, bacteria is one of the major causes of tooth decay. Although high in fat, cashews contain a lower percentage than other popular nuts, including almonds, walnuts, peanuts, and pecans.

10. Dark Chocolate

According to an Osaka University research study, the husk of the cocoa bean has anti-bacterial properties that might significantly reduce the incidence of plaque, bacteria, and tooth decay. However, these benefits are only associated with raw cocoa and not the processed milk chocolate typically seen in grocery store candy bars. Additionally, dark chocolate still contains sugar, so you must keep up a brushing and flossing regimen so leftover sugar doesn’t rot your smile.

While all of these foods are considered “raw,” make sure to incorporate other types of nutrient-dense substances in your diet. Eating an entirely raw diet might be too powerful on the enamel and subsequently cause it to wear down overtime. Without strong enamel, you risk tooth decay and gum disease.


headshotJennifer McCarrick is a Media Coordinator at Assure A Smile. She holds a Bachelor’s of Journalism from the University of Wisconsin and enjoys writing about everything from holistic practices to general healthcare. Follow Assure A Smile on Twitter.








Business, Introverts

4 Ways to Network Intentionally Online (Psst…Introvert-Friendly)

July 22, 2015
ways to network online

As a somewhat shy introvert, the word networking makes me cringe and want to hide. I imagine a big open room with people throwing elevator pitches at each other all night. I know this isn’t reality (for the most part) but the idea still doesn’t sit well with my personality.

So naturally I gravitate toward networking online. It’s not only good for introverts, but it’s also more convenient, more targeted, and further reaching. By networking online I’ve been able to get clients from all over the world (UK, Greece, Australia, South Africa and Germany, to name a few!) and have built strong friendships and business relationships with others I’ve met through the methods below.

The other week I attended an #ellechat with the topic of authentic networking. The word “introvert” came up A LOT as you can imagine, considering we were on Twitter. Other phrases that really got me thinking were “authentic networking” and “network intentionally.”

Authentic Networking

Authentic networking means not approaching every new connection solely as a business opportunity, but as a new relationship.  twitter icon

It requires making genuine connections + being supportive of others in the industry. It means being able to joke, show flaws, and give real feedback.

Intentional Networking

The key to networking intentionally is knowing you can add value to that person’s life.twitter icon

It means reaching out to someone you are interested in speaking with, working with, or helping in some way. It can be as simple as leaving a blog post comment that adds value to the post. It’s strategic in that you have researched the person or have connected with their content.


Now that you’re thinking more about the way you that you network, let’s see where you can network.

4 Places to Network Online

Continue Reading…


May/June Reads: Contagious + More YA Fiction

July 20, 2015
girl book cat

It’s been a busy summer so far, but I’ve still managed to read some great books.

If you missed my April reads, check it out here.


Contagious: Why Things Catch On by Jonah Berger

contagious book reviewBook Description:

“What makes things popular? Why do people talk about certain products and ideas more than others? Why are some stories and rumors more infectious? And what makes online content go viral?

If you said advertising, think again. People don’t listen to advertisements, they listen to their peers. But why do people talk about certain products and ideas more than others? Why are some stories and rumors more infectious? And what makes online content go viral?

Wharton marketing professor Jonah Berger has spent the last decade answering these questions. He’s studied why New York Times articles make the paper’s own Most E-mailed List, why products get word of mouth, and how social influence shapes everything from the cars we buy to the clothes we wear to the names we give our children. In this book, Berger reveals the secret science behind word-of-mouth and social transmission. Discover how six basic principles drive all sorts of things to become contagious, from consumer products and policy initiatives to workplace rumors and YouTube videos.”

My Take:

This book has been on my to-read list since it came out in 2013, so I finally downloaded the audiobook. It’s one I know I’ll go back and listen to again. The ideas are solid and backed by a variety of examples, which keeps it interesting. I’m not sure it gave me any specific ideas for my own business, but it was still a worthy read/listen.

Continue Reading…


Friday Inspiration: Your Passions Will Not Lead You Astray

July 17, 2015
rumi quote image

“Let yourself be silently drawn by the strange pull of what you really love. It will not lead you astray.” -Rumi

Growing up I loved entertaining myself with a wide variety things…making magazines + collages, writing stories, designing websites on Angelfire when I got a little older, health + fitness, reading about mental health issues, etc. I didn’t imagine I’d figure out a way to combine a lot of these interests into a career.

What did you love to do as a child? What do you love to do now?

Even if you don’t turn it into a business, you need to incorporate more of it into your life. Make time for your hobbies and passions. They’re worth more than you think.

Or maybe you have a very specific, offbeat interest. This is even better as far as business is concerned, but it could also be a great way for you to connect with like-minded people.

Don’t be afraid to share your passions. As the quote says, they will not lead you astray.

In the Comments:

What does this quote mean to you?

Chasing Dreams Interview Series

Chasing Dreams Interview with Amanda Heslinga, Owner of Rocks With Sass Etsy Shop

July 15, 2015
rocks with sass

This interview is part of the Chasing Dreams interview series. I’ve interviewed a variety of entrepreneurs and small business owners who have chosen a different path in life in order to go after his or her dream career. Have an entrepreneur in mind you’d like to learn more about? Let me know!

Today’s interview is with Amanda Heslinga, the owner of an adorable jewelry shop on Etsy called Rocks with Sass. A friend of mine tagged me on an Instagram post of hers and I’ve been obsessed ever since. Not only are her creations beautiful, but she is dedicated to donating to the Crohn’s and Colitis Foundation and healing her body.

Tell us a little about why you started your shop.

Rocks with Sass all began as a hobby; something to distract me from my health struggles at the time. The jewelry I made was never worn, but instead put on display in my apartment. Things that sparkle always seem to lift my spirits. I really had no intention of selling my jewelry until I decided to do my first walk for the Crohn’s and Colitis Foundation. I felt like I was ready to share my story and was going to use sassy jewels as my platform. For my first three months of business, I donated 100% of sales. Together with the rest of my team we raised over $6,000!

amanda note

Continue Reading…

Health + Wellness

10 Minute At-Home Work Out Break

July 13, 2015
quick at home workout for entrepreneurs

Hi! I’m Tara from Treble in the Kitchen and I am so happy to be guest blogging for Danielle today! Danielle and I connected a while back, and I have loved keeping up with her healthy approach to running your own business. She has so much good advice to offer! Treble in the Kitchen is my little corner of the web where I love sharing my latest kitchen experiments (mostly healthy, some not!), my latest workouts, and bits and pieces of my life.

treble in the kitchen

While I am a Bodypump instructor and certified personal trainer, I recently started going to school full-time to fulfill my longtime dream of becoming a Registered Dietitian. The great thing about my schooling is that I am doing it through a DISTANCE learning program, which means I get to create my own schedule and I can work from home…much like an entrepreneur!

treble in the kitchen arm workout 2

That being said, I completely understand that when you work from home you really are working all the time, which isn’t necessarily a bad thing but does make it difficult to squeeze activity and fitness into the day.

I’ve created a great arm workout that focuses on light weight and high repetition. I love to use this workout as a little screen-time break in the middle of my day, but you could tag this workout on to an outdoor run or walk or fit it in wherever YOU feel the need to move your body. Continue Reading…


Sunday Link Love: Meditation, Mindful Eating + Instagram {July v2}

July 12, 2015
Sunday Link Love: Health, Nutrition + Blogging
Health, Fitness + Lifestyle

Give Yourself a Break

Why and how to meditate

Food + Nutrition

Recipe Box: More Meatless Monday Meal Ideas

How Mindful Eating Can Make You Fall in Love With Food

Plant Based Probiotics for Vegans (or Yogurt Haters)

3 Ways to Eat More Turmeric (And Why You Should)
I love sneaking turmeric into everything I can.

The Ultimate Healthy No Bake Snacks

Cocoa Cashew Pretzel Bites

This Is How Your Face Changes After 30 Days of Drinking Water

Continue Reading…