In today’s fast-paced world, feelings of inadequacy can creep in at every turn. Social media, career pressures, and personal expectations all contribute to the narrative that we’re not doing...

The beginning of a new year often brings a flood of resolutions, plans, and aspirations. Social media and self-help articles frequently push the idea of “New Year, New You,”...

According to the National Institutes of Health, studies in recent decades stressed the importance of psychological balance and mental health on the body immunity. Psychoneuroimmunology studies indicated the thoughts...

Fueling Children’s Mood and Focus for School: The Power of Breakfast and Lunch The Importance of a Nutritious Breakfast Breakfast is often referred to as the most important meal...

Life starts all over again when it gets crisp in the fall – F. Scott Fitzgerald In any given transition, we move from Summer, through Fall, Winter, Spring to...

Nature Adventure Author Vanesa Sapundzhieva View all posts

In today’s fast-paced, technology-driven world, it can become easy to detach ourselves from the natural world. As urbanization increases, more stressors, not typical to nature are starting to emerge....

I’ve never been so aware in my life of how hormones affect mood than a few years ago when perimenopause hit. The emotional rollercoaster was overwhelming; I cried at...

“There is no such thing as a single-issue struggle because we do not live single-issue lives.”  Audre Lorde at Harvard, 1982 Since 2008, Minority Mental Health Awareness Month has...

Change is inevitable, yet many of us find ourselves resistant to it. Whether it’s changing jobs, moving to a new city, or facing relationship changes and personal hurdles, navigating...

The SMILES trial (Supporting the Modification of Lifestyle in Lowered Emotional States) was one of the first studies to investigate the question “if I improve my diet, will my...

If you have ever gone into a room and forgotten why you came in, you have experienced “the doorway effect”: an observed psychological phenomenon where a person’s short-term memory...

Stress is a constant in our lives, whether it’s real or perceived. Some turn to food to cope, while for others, food itself causes stress, impacting their life negatively....

As a mental health counselor, I teach my clients various techniques and strategies to help them regulate their emotions effectively. Here is a guide on how you can work...

The holidays are filled with food, family, and fun. And with that come more social situations, unpredictable schedules, and barriers to making food choices that best support our health and...

Suicide is a complex and devastating public health issue, impacting millions of lives worldwide each year. While the causes of suicide are multifaceted, emerging research has shed light on...

Many ethnic foods and traditions can have positive effects on mental health, as they often incorporate a variety of nutrient-rich ingredients, communal dining experiences, and cultural practices that promote...

From sniffly noses to itchy eyes and fatigue, spring pollen season is no fun. Did you also know that those same allergies might be contributing to an increase in...

Supporting a child when they are going through difficult emotions is challenging, yet it can also be rewarding. When they come to you for support, it means there is...

Are you someone who can’t get going in the morning or can’t function in the late afternoon until you’ve had a large cup of joe? Maybe you struggle to...

Someone once said that “it isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.”  That someone was Muhammad Ali. Many may remember...

As we enter into this New Year it is common once again to be inundated and overwhelmed with the idea that we need to be better than the year...

Most of us leave out a key ingredient for healthy eating. It’s self-compassion, and it matters because it guides you in making choices that align with your body’s wants...

When you encounter struggles, or perhaps even when you simply make a mistake, do you find that you engage in harsh and critical self-talk and experience feelings of inadequacy?...

Much like Las Vegas, what happens in your gut doesn’t stay there. In other words, chemical messengers made by your gut bacteria migrate via the vagus nerve to influence...

Guess what? You don’t need to sign up for that spring detox. Your body is detoxifying right now—this very minute! Yes, even if you haven’t been chugging organic cold-pressed...

If you’re like me, you and your family probably have not been eating the most healthy diet over the past few weeks. And likely you’ve felt the stress of...

Sometimes it is challenging to know how to respond when faced with uncertainty in our life. Whether it concerns the economy, finances, health, relationships, or even a global pandemic,...

If you’re like many of the clients I’m talking to currently, you have mixed feelings about the days getting shorter and winter coming. Sure, there is excitement about upcoming...

Autumn is here. The season of pumpkin spice everything, cozy flannel tops and preparations for the holidays are looming. Some of us receive all the warm and cozy feels...

Parents,  It is that time of year again, the return to school! For parents, this years’ back to school preparations were probably met with mixed emotions. For some of...

I’m not sure what your household is like this time of year, but mine invariably has been filled with one or both of my sons feeling anxious, worried, or...

July 2021 looks significantly different to our communities and households than a year ago. Have you consciously or unconsciously lost energy to events of the past 16 months? How do you...

I’ve been hearing the phrase “it’s time to get back to normal” repeatedly for the last couple months. Normal – what an interesting concept! All nutrition professionals will tell...

I don’t know about you, but by the time spring comes around, I’m more than ready for sunshine and warmth (“warmth” being a relative term here in Illinois). I’m...

You see the gigantic mountain of stress looming in your day and think about what your “always helpful” friend/colleague says in the face of stress:  “just breathe”. Without missing a...

When you think of March, what comes to mind first?  For many of us it’s SPRING!  Spring is a time of rebirth and renewal; a time when winter snow...

As Winter approaches, I get that feeling that I just want to go to bed and stay there until March.  Do I have Seasonal Depression?” This time of year...

There is growing awareness of how painful and permanent the effects of bullying can be, but it remains a significant problem that needs to be eradicated. Bullying is an...

Congratulations – You did it!  You’re out of high school and on your way to becoming an independent young adult.  Something that seemed so far off is now within...

Most likely college will be the first time in your life you will have the flexibility and independence to set your own schedule.  As much as you may be...

August and September are times of typical transition. Whether you’re wrapping up your summertime fun, the kids are going back to school, or perhaps returning to work yourself, change...

We can all help prevent suicide. Every year, mental health organizations and individuals across the United States and around the world raise awareness of suicide prevention during September, National...

Today children and their families are faced with a multitude of stressors and parents wonder if their child’s response to the stress is serious enough to necessitate outside involvement,...