Exactly how full is your cup?

Exactly how full is your cup?

How do you see your cup, half empty or half full?

Consistently finding the glass half-empty—and the world as a difficult place— is a hallmark of negativity.

Research has found that a negative outlook can contribute to everything from depression to heart disease to lowered immune system function. It can affect sleep, weight maintenance, the quality of your relationships, your social life, and even your ability to hold a job.

Now imagine what it would feel like to approach life from a place of positivity, fun, connection, health, and possibility. Sounds good, doesn’t it?

6 Tips to Make a Positive Switch To help wipe out negativity, try one or more of the following action steps:

  1. Go complaint-free. Try going an hour without complaining and see the positive things in your life. Next, try a day, a week, and so on.
  2. Keep a gratitude journal. Each evening, list 10 or more things that you are grateful for.
  3. Give compliments freely. Notice the good in others. Praise every person you interact with.
  4. Find beauty everywhere in your world. Notice its gorgeousness.
  5. Share your good news. Studies show that sharing happy events brings even more happiness.
  6. Focus on what you want, not what you don’t want.

Positive affirmations are also a great way to stay on the bright side. They are so powerful that I write them down and put them on my vision board to help remind me to celebrate my imperfections and to slow down, pay attention and enjoy life. I wrote a blog about making vision boards, check it out. It is a great way to see what you are working on daily. https://jfhealthcoach.com/your-guide-to-making-a-vision-board/


25 positive affirmations


  1. I surround myself with people who bring out the best in me.
  2. When things feel like they’re not adding up, I subtract. The less I need, the better I feel.
  3. I can do, feel and believe in a way that is true to me without having to justify myself.
  4. Breathing in I calm my body, breathing out I smile.
  5. I celebrate all that I have been, all that I am and all that I’m yet to be.
  6. I’m open and honest about what I feel, what I need and who I am.
  7. I give myself permission to ask for help. Asking for what I need isn’t a sign of inadequacy, but of self-awareness and courage to show vulnerability.
  8. I forgive my past self for having to learn.
  9. I’m choosing to focus on the opinions that I hold of myself rather than being deafened by the opinions of others.
  10. When I get overwhelmed with choices, I choose myself.
  11. Whatever I do today, I know it’s enough.
  12. I find joy in moving forward.
  13. I let go of unrealistic expectations and the need to prove my worth. I am worthy and of value just as I am.
  14. I’m committed to creating a life I love.
  15. Once I stop rushing through life, I realize how much life I have time for.
  16. I choose to shine, not to suffer.
  17. I acknowledge all the good that I have in my life because I know this is the foundation for all abundance.
  18. I make myself a priority in my own life.
  19. I can be there for others without leaving myself behind.
  20. Gratitude turns what I have into enough.
  21. I move through life with ease and grace.
  22. I am the curator of my life. I slowly cut things out until I’m left with what I love, what’s most important, what’s necessary and what makes me happy.
  23. I trust my gut and do what feels right for me.
  24. I can be authentic while still discovering who I am.
  25. I live a ‘want to’ life not a ‘have to’ life.

Come up with your own affirmations with these starters:

I am…

I choose to…

I am deserving of…

I am worthy of…

I give myself permission to…

Maintaining a positive outlook takes practice, and the more you do it, the easier it gets. The payoff—a happier, healthier life—is absolutely worth the effort.

Let me know how your positivity is going. I would love to hear from you. If you need more affirmations, I have tons!

Just contact me at jfhealthcoach.com


Boost your Winter Immune System

Boost your Winter Immune System

Winter is a confusing time for the environment and your immune system.

In my world, it has been cold with lots of rain and warm days mixed in. Today happens to be one of those beautiful warm days where the birds are chirping, and the sun is shining. It makes me feel like spring is here, but winter is not over yet!

Winter Sickness

We are in the thick of it with winter sickness and I am doing my best to keep my family (and everyone around me) on the healthy side.

The cold, winter weather has a significant impact on your health. Not only does it encourage people to stay indoors and spread their germs, but the dry air allows viruses to spread more easily.

The preschool kids I work with are disappearing left and right from colds and the flu, my daughters are experiencing the same thing in their elementary school and our neighbor friends are all sick…It’s that time of the year!

Healing Herbs

Herbs are an inexpensive and natural way to boost your immune system PLUS you get the added benefits of relaxation, sleep, and stress reduction.

I’m taking a series of herbal classes right now. It’s so much fun and I am learning so much. I want to share with you one of the herbal medicines I’ve learned to make, Elderberry Syrup.

The elderberry plant has been used as a medicinal herb for thousands of years, and today, many studies haven shown it safely fights off upper respiratory infections, influenza symptoms and boosts immunity.

My whole family has been taking it and for the most part, loving it.

Boost your Winter Immune System with Elderberry Syrup


1 cup fresh or ¾ cup dried elderberries

3 cups water

1 tsp cinnamon or ½ cinnamon stick

2 Tbsp fresh sliced ginger

1 tsp cloves

1 cup raw honey


Place elderberries, water, cinnamon, and cloves in a pot. Bring to a boil and reduce to a simmer for 45 minutes to an hour.

Remove from heat and using a mesh sieve or cheesecloth, strain out mixture. Transfer liquid to a jar and add honey.

Keep in the fridge sealed.

How to take:

Take 1-3 tsp a day as a preventative

If sick, take 1 tablespoon up to 4 times daily

Extra tips to boost immune:

Take cold showers. It builds immunity along with many other health benefits. (I have been doing this and it is invigorating!)

Exercise outside. Keep the body moving, get in that fresh air and Vitamin D.

Eat extra amounts of citrus. Get in that vitamin C.

How are these winter days going for you?

Cheers to your health!