Kristi Ling Spencer's Blog, page 5

Four Great Tips to Zap the Cloudy Day Blues

Got the winter blues? Can’t lie, all the cold and dreary weather has had me struggling to find energy and motivation to do much of anything! For those who really struggle with this, believe it or not, it has a name! Seasonal Affective Disorder (SAD) affects many, many people, so you’re not alone.

So, for my friends (like me!) who are affected emotionally by cloudy, dreary weather, I thought I’d share four of my favorite mood boosters for darker days (I rely on these, along with occasional tw...

5 Powerful Life Quotes You Need to Know

I often have people asking me what my favorite quotes are. It’s a funny thing. I’m picky about quotes. Maybe it’s the writer in me, but I just think there are too many life quotes floating around on social media that either have little meaning or offer totally misguided advice (I even talk about the famous “Happiness is a choice” quote, which I mostly disagree with, in my TEDx talk).

There are, however, a select few favorites that have lead me to major “aha” moments and continue to offer me strong guidance in my everyday life. So, I thought I’d share five here that have been huge for me, and just why I think they’re so profound.

1. “If a train doesn’t stop at your station, then it’s not your train.” – Marianne Williamson

This is such a simple and empowering explanation as to why some people or opportunities may pass us by – they simply are not for us. This quote has eased my hurt and disappointment on so many occasions and emboldened me to know that my train, that is the perfect one for me, is on the way in its own time. LOVE.

2.  “When people show you who they are, believe them the first time.” – Maya Angelou

Holy shit that’s a good quote! I soooo used to make excuses for people and give people who wronged me (or were just jerks in general) so many more chances than they deserved. Why? I’m a very forgiving and empathetic person. But, it took me a long time to realize that you can be forgiving and empathetic while still being watchful about whom you allow into your space, and being wise enough to know when to immediately navigate away from people who have shown you clearly who they truly are. Not that some people don’t deserve second chances – I’m a big believer in that (3rd chances…very rarely). Just proceed with caution.

Oh, the wise and beautiful Maya Angelou. How I miss her presence in the world.

3.  “If you want the best the world has to offer, offer the world your best.” – Neale Donald Walsch

Perhaps the most powerful truth to live by is that you get out of life what you put into it. Negative, unmotivated people who eat like crap will get the same vibes (and probably several illnesses) in return. Positive people who care for themselves, offer the world their best, and treat others with kindness will get the very best back from life. It’s really that simple.

4.  “Happiness is a state of activity.” – Aristotle

This quote is one of the biggest inspirations behind the powerful changes I made in my life to become a happy person, and behind my book, Operation Happiness – The Three Step Plan to Creating a Life of Lasting Joy, Abundant Energy, and Radical Bliss. People don’t “find happiness” like you’d find a penny on the ground; they make it happen with action. With activity. Happiness is not simply a choice or something you find, it’s actually something you DO.

5.  “If you’re going through hell, keep going.” – Winston Churchill

 If you’ve read my book or followed me for some time, it’s no secret that I speak openly about the hells (plural, because there are so many different kinds) I’ve been through in my life. We’ve all been through at least a few versions of hell in this life so far, right? During the worst of it, for me, just remembering to keep going was sometimes all I could manage. And it worked. I always came out stronger, wiser, and better than before. Not without a few dings and scars, but I believe those are the things that make us more beautiful, don’t you think?

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10 Foods That Can Boost Happiness (and a few to ditch)

When it comes to choosing foods that boost happiness, an important connection to make is that everything we eat or drink affects 
our brain or body function in some way. Many foods not only are healthy but also are scientifically shown to support our physiological happiness-boosting systems.

Nutrients such as folate, magnesium, vitamin D, calcium, chromium, and omega-3 fatty acids are all known to elevate mood. Some foods are known to boost serotonin, a natural chemical in your body that balances mood, sleep, memory, and a number of other good things. Healthful foods that are naturally high in mood-lifting nutrients are perfect staples to place at the core of your diet.

Once you zero in on your favorite happiness-boosting foods, it will be easy to reach for them more often. The cool thing is that many of these foods happen to be great tasting, too. I love feeling like I’m indulging a little while eating something super healthy at the same time. That’s a double happiness moment!

Here are ten of the top happiness-boosting foods you can add to your regular menu:

Almonds (look for dark chocolate–covered almonds for a double happiness lift)
Avocado
Baked potatoes (white, such as russet)
Dark chocolate 

Greek yogurt (plain or low in sugar; try with fresh 
berries for an amazing quick breakfast) 

Leafy greens (especially spinach, kale, or Swiss chard) 

Mushrooms (shiitake, morel, or chanterelle)
Popcorn

Roasted pumpkin seeds
Wild-caught salmon

Now that you have a list of happiness-boosting foods to consider, here are a few foods I suggest giving the boot:

Refined sugar; anything artificial (including coloring and sweeteners); frequent heavy doses of empty carbs (like cereal, pasta, and bread—moderation is okay); all sodas (I love sparkling water flavored with splashes of organic juice instead); processed foods; and . . . anything that generally makes you feel like crap after you eat it.

We all have those certain foods we love the taste of but make us feel awful every time we eat them. They’re just not worth the loss of energy.

I love small changes that have big impact! Save and share the quick reference happiness foods info-graphic (below) to make it an easy guide (you can also download a PDF poster of it here). And, I’d love it if you’d share your own happiness-boosting nutrition tips in the comments below.

Love,

Kristi

P.S. – This post is adapted from my book, Operation Happiness (Rodale Books). You can get your copy, along with tons of free gifts and resources, right here. Much love!

 

 

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10 Foods that Boost Happiness (and a few to ditch)

When it comes to choosing foods that boost happiness, an important connection to make is that everything we eat or drink affects 
our brain or body function in some way. Many foods not only are healthy but also are scientifically shown to support our physiological happiness-boosting systems.

Nutrients such as folate, magnesium, vitamin D, calcium, chromium, and omega-3 fatty acids are all known to elevate mood. Some foods are known to boost serotonin, a natural chemical in your body that balances mood, sleep, memory, and a number of other good things. Healthful foods that are naturally high in mood-lifting nutrients are perfect staples to place at the core of your diet.

Once you zero in on your favorite happiness-boosting foods, it will be easy to reach for them more often. The cool thing is that many of these foods happen to be great tasting, too. I love feeling like I’m indulging a little while eating something super healthy at the same time. That’s a double happiness moment!

Here are ten of the top happiness-boosting foods you can add to your regular menu:

Almonds (look for dark chocolate–covered almonds for a double happiness lift)
Avocado
Baked potatoes (white, such as russet)
Dark chocolate 

Greek yogurt (plain or low in sugar; try with fresh 
berries for an amazing quick breakfast) 

Leafy greens (especially spinach, kale, or Swiss chard) 

Mushrooms (shiitake, morel, or chanterelle)
Popcorn

Roasted pumpkin seeds
Wild-caught salmon

Now that you have a list of happiness-boosting foods to consider, here are a few foods I suggest giving the boot:

Refined sugar; anything artificial (including coloring and sweeteners); frequent heavy doses of empty carbs (like cereal, pasta, and bread—moderation is okay); all sodas (I love sparkling water flavored with splashes of organic juice instead); processed foods; and . . . anything that generally makes you feel like crap after you eat it.

We all have those certain foods we love the taste of but make us feel awful every time we eat them. They’re just not worth the loss of energy.

I love small changes that have big impact! Save and share the quick reference happiness foods info-graphic (below) to make it an easy guide (you can also download a PDF poster of it here). And, I’d love it if you’d share your own happiness-boosting nutrition tips in the comments below.

Love,

Kristi

P.S. – This post is adapted from my book, Operation Happiness (Rodale Books). You can get your copy, along with tons of free gifts and resources, right here. Much love!

 

 

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A Tip for When You Feel Invisible

With all I do, it may be hard to believe that sometimes I feel invisible. But I do now and then. Sometimes we just don’t feel seen or heard (no matter how untrue that may be), and that can be disheartening and a real bummer.

Funny, though, how we receive little reminders from the Universe that everything is okay, and that we do matter. Yesterday, that came in the form of a letter from a reader of my book Operation Happiness telling me that listening to the audio version has made a difference for her.

Her note caught me on an “off” day. I was feeling a little discouraged and frustrated after a few setbacks. Her note came at a perfect time and meant a great deal to me. Sometimes we just need to be reminded that we’re seen and what we do makes a difference, right? (Of course, my new puppy Mai Tai reminds me of this every meal time lol – lots of pics of her on Instagram, BTW).

I admit, while I believe in the power of affirmations, I don’t use them as often as I should. But, I do keep a few favorites in my happiness toolbox for when they’re needed. And, one that always seems to help when I’m feeling invisible is:

“I am seen. I am heard. I am loved.”

It’s simple, but writing this down on a sticky note and putting somewhere visible, as well as closing my eyes and repeating it to myself several times seems to be an instant mood lifter. Plus, it’s the truth. Even when we don’t feel seen, heard, or loved — we are and sometimes we just need to be reminded (even if we are reminding ourselves).

Try closing your eyes and repeating this affirmation to yourself a few times (bonus – smile while you’re doing it to amp up the effectiveness).

“I am seen. I am heard. I am loved.”

Feels pretty good, right?

And, one more thing. I SEE YOU. I HEAR YOU. YOU MATTER TO ME. AND I LOVE YOU.

Let me know your thoughts in the comments below.

Love and gratitude,

Kristi

P.S. – For another effective tool, try Kris Carr‘s “Pep Talk” meditation, available on her Self Care for Busy People meditation album. You can listen to the Pep Talk one free on the page for her album here. (I’m not an affiliate for this one, I just dig the great work Kris does and recommend checking our her offerings).

4 Easy Ways to Boost Your Energy and Health

Happy spring! My favorite season is finally here. It’s a time for renewal, inspiration, and new beginnings.

One thing I’ve been working on lately that ties all three of those things together is boosting my energy – both physical and mental. I’ve found over the past couple of years that I need to focus much more deliberately on doing the things that boost my energy in order to actually keep the energy levels I desire in my life (and I’m not always perfect at it!). Basically, keeping my energy levels up requires much more effort these days. Can you relate?

There are so many things that can drain us – from lack of sleep to our diet to social media – but making just a few small lifestyle changes can make a massive difference in your days, and in your overall quality of life.

So, I thought I’d share four easy habits I’m practicing that have helped quite a bit. You can apply these to your life (or your own version of any of these) and see great results if you stay dedicated. And, over time, these will become simple habits that you don’t have to think much about.

1.  I’ve cut back drastically on news and social media scrolling. This sounds simple, but it takes discipline at first (these things can be addicting). Endless scrolling is a real time sucker, and it’s also seriously draining! And, scrolling news headlines is enough to put anyone in a negative space. I do want to stay informed, so I still do these things, but only in very small doses. Cutting back has had a positive effect on my energy levels, as well as freed up more time in my day. A win-win!

2.  I’ve committed myself to spending at least 5 minutes each morning to stretching and moving my body. I try to get in a few yoga stretches, a couple of 30-second planks, and 50 jumping jacks. Sometimes I squeeze in a quick 10-minute run (which has a fresh air bonus). This gets my blood flowing, helps me sleep better at night, and skyrockets my energy better than any cup of strong coffee could (although I still love my one cup in the morning!). Plus, studies have shown that jumping as few as 20 times per day can have a positive affect on bone health. (See one study here). Moving your body is a must, and it doesn’t have to be super time consuming.

3.  You’ve heard this a million times, but that’s because it works! I drink several green drinks per week, as well as stay committed to a few key supplements that work very well for me to keep my energy up. Making these small things a daily habit has made a huge difference. They fall into the category of those things we all know we should be doing, but not everyone does (I admit, I wasn’t great about being super consistent about it until about a year ago). Consistency is key when it comes to nutrition. I even buy some of my cold-pressed green drinks right at the grocery store (just make sure you find the ones that have fewer than 11 grams of sugar). You will absolutely notice a big difference.

4.  I generally follow a basic 80/20 diet for health (80% very healthy and plant based with 20% room to have a little fun). This works guys – and it’s easy and so doable. I pay attention to sugar and salt content in foods, drink plenty of water, and have learned to cook so many healthy dishes that taste amazingly decadent (like grilled fish tacos packed with veggies, and lately, I’ve been kind of addicted to zucchini noodles with garlic marinara sauce).

I’m a big fan of small changes that have significant impact, and these areas above are a great place to start! I cover many more small changes that create huge results in my book Operation Happiness. Be sure to check it out if you really want to dive into another level of expanding good things in your life this spring.

I’d love it if you’d join the conversation and share some small changes you’ve made that have had big impact in the comments below.

Here’s to a healthy, happy, energetic season!

Love,

Kristi

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A Fun Spring Self-Care Idea

Happy spring everyone!

I love spring. For me, it represents a time for renewal, new beginnings, and time to set goals (not to mention, beautiful, cleansing weather!). A great spring goal is always to evaluate the ways you’re taking care of yourself (and protecting your energy) and look for ways you can step it up. I use my journal to do this, but you can just spend a few minutes in a quiet place (preferably outdoors) to put some thought into it.

I always love discovering new, supportive ways to do things for ME, and when I find good ones, I also love sharing ideas with you! So, I wanted to share one of my favorite self-care things that I do for myself each season… my subscription to FabFitFun‘s incredible seasonal boxes that are packed with tons of great products (A.K.A. massive box of gorgeous goodies!). They have them delivered right to your door (so nice to come home to something other than bills, right?).

I absolutely LOVE getting these boxes each season, so I decided to partner with them to share a special offer with you guys!

A Sure Way to Expand Your Happiness

Authentic happiness is made up of a solid foundation of mindsets, practices, and habits. One of the most powerful and important is Kindness. Like gratitude, kindness is not just something you offer; it’s a state of being and an everyday way of life. This approach is one of the keys to creating your most rock solid foundations for true happiness and overall life satisfaction.

If you’re feeling blah, general discontent, or a sense of overwhelm from all the negativity going on in the world around us (who isn’t feeling a bit of that these days), there are some incredibly impactful shifts you can make to reduce or banish those feelings and return to a sense of joy and optimism.

In my book, Operation Happiness – The 3-Step Plan to Creating a Life of Lasting Joy, Abundant Energy, and Radical Bliss, there’s a section where I outline the five key happiness mindsets. Below, I’m happy to share an excerpt from that section of the book on one of those mindsets – kindness – and how it supports us in expanding the happiness in our everyday lives. This also includes a great story about a special lesson on this I learned from a stranger in a New York City elevator.

***

Be kind. Surround yourself with truly kind people. It sounds elementary, but I want to emphasize that the energy of kindness is vital to your happiness.

We probably all know a few good, well-meaning people who are not inherently kind. These are people to keep at arm’s length. Authentic kindness comes from the soul—from a place of compassion, thoughtfulness, selflessness, and pure love. Seek out people who are innately kind and invite them into your divine circle.

The energy created from giving or receiving genuine loving-
kindness not only instantly elevates happiness, it’s also good for
 your health. Science has shown that regular exposure to kindness—both giving and receiving—can actually add years to your life! Not surprising, right?

You know those days when you’re just feeling extra kind and super positive for whatever reason? Spreading random acts of kindness and light, going out of your way to help people or compliment them, and receiving A-game energy in return? Aren’t those great days? Imagine what your world would be like if you deliberately created many more of those days or even lived within that vibe a majority of the time. An awesome thought, right? With conscious effort, you can! Imagine what the world would be like if more people were aligned with that mission.

One of the highest levels of positive energy you can cultivate is when you deliberately make the stressed checkout person at the grocery store laugh, compliment a stranger on something you know they worked hard for (a new car, a lovely outfit, a snazzy hairstyle), go out of your way to help someone when they need it, or even just smile electrically at all those in your path. You receive the benefits, and so does everyone around you.

I’m tall, so one of my favorite things to do when I’m out and about is help people reach objects that are high up on shelves at stores. Seriously, it lights me up like I popped a magic pill. Find small ways you can be of service to others or spread good feelings when you’re going about your regular days, and work at doing them until they become habit. This is a great way to increase the kindness energy in your life.

At the same time you’re looking to step up the kindness factor, look for ways you can dial back on unkindness toward others. None of us wants to admit it, but nearly all of us have sides that we’re not so proud of, especially when we feel stressed or our patience is tested. You can be a naturally kind person down to your core and still have a couple of touchy areas that could be improved upon.

When I feel mistreated in some way by a company or service, I have a tendency to direct some of my frustration at customer service people (I know I’m not alone in this). Rotten customer service is a pet peeve of mine, but the customer service reps rarely, if ever, have anything to do with it. I’ve really been working to be more mindful of this, primarily through tapping into compassion for the overworked reps, and have made significant improvement. Now, I find myself many times joking around with them and telling them their efforts are appreciated—even in the most ridiculous of customer service failures. Much better energy for all.

Be ready to make regular efforts to surround yourself with kind people. It’s a permanent work in progress. It takes mindful maintenance of boundaries and willingness to distance yourself from some people who are out of alignment. And when you meet people who radiate kindness, open your heart to learning from them. After all, kindness creates more kindness.

A few years ago on a business trip to New York City, I received a powerful lesson on the energy of kindness from a stranger in an elevator. I’d just checked into my hotel, which was very old, dark, and had a bit of a haunted feel. I wasn’t thrilled with it, but it was affordable. I clumsily stumbled into the rickety, tiny elevator, lugging all my baggage, and found myself uncomfortably close to a very tall, scruffy-looking man. Hello, awkward moment.

Elevator rides with strangers always seem to be a little weird. You’re not sure who’s going to push the button, if you should start small talk, or if you should talk at all. I was a bit intimidated by this random guy I was squashed next to that afternoon. I’d had a rough day, was worn out from travel, and this dude was huge and looked a bit like he’d just stepped out of a zombie apocalypse movie.

After a long, silent ride up dozens of floors, we reached his stop, and I pulled my wheelie bag out of the way so he could exit. As I did this, a sudden urge to speak to him came to me out of nowhere. “Have a nice day,” I blurted out. A well-meaning but mundane statement.

When he stepped out and heard me say those words, he paused, turned toward me, and smiled one of the brightest smiles I’d ever seen. As the elevator doors began to close, he replied, “Have many.”

Have many! Many nice days? Yes, please! I will, thanks! His kind response not only made my week, it taught me not to be so quick to be intimidated by people and to always lean toward connection. To let people know I see them. A beautiful lesson I received that day from a beautiful man. It was a moment in time I’ll never forget.

***

Give yourself and all those around you the gift of approaching life from a place of loving kindness. When love, kindness, and joy are the forces behind all we do, true magic happens.

Excerpt portion reprinted from Operation Happiness by Kristi Ling. Copyright © 2018 by Kristi Ling. By permission of Rodale Books / Penguin Random House. Available wherever books are sold. Audiobook also available wherever audiobooks are available.

 

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Your Courageous Heart and a Hurricane Harvey Story

Happy Fall Dear Ones! 

I hope the season is off to a fantastic start for you! I had a great summer and feel energized and ready for all kinds of great stuff I’ll be sharing with you in the coming weeks. Stay tuned for some happy announcements coming your way.

Three Direct Ways to Help Houston after Hurricane Harvey

For those of you who follow me on social media, you may know that I was in Houston during Hurricane Harvey. Thankfully, we were okay (the water stopped before reaching our doorstep), but what I saw over those few days changed me forever. Not just the loss, sadness, and fear, but also the strength, resilience, and LOVE that was everywhere.

I’ll be writing more about my experience here on the blog soon, but in the meantime I know many of you would love to help out but are not sure how to help in a local and impactful way.

Below, I’ve listed three local organizations in the Houston area that haven’t been getting much national attention, but that do great work and could really use your help. Visit their websites to donate and find out more about how you can support their efforts to clean up Houston and help those affected by Harvey.

There are many creative ways to help these organizations from wherever you are. You can share this post on social media to spread the word. You can make donations, hold a garage sale or bake sale, create a social media post about one of them and the good work they’re doing and invite your friends to give (Facebook will even allow you to include a “give” button in your post).

THESE ORGANIZATIONS IN HOUSTON NEED YOUR HELP:

Help Coastal Clean Up and Wildlife through The Galveston Bay Foundation

The cleanup and restoration needed after this disaster is immense. The negative affect on the waters and sea life around Houston area due to Harvey is heartbreaking. If wildlife and the ocean are close to your heart, supporting The Galveston Bay Foundation in their efforts is a great way to make a difference. Learn more and support them here.

Help Feed Hungry Families through The Houston Food Bank

There are so many families who have lost so much in this disaster. The Houston Food bank is doing great work to distribute nutritious meals to those in need in the Houston area. Learn more and help feed Harvey victims here.

Help Houston’s Animals through the Houston SPCA

The SPCA in Houston has been flooded with displaced pets and animals after Harvey. They’re the lead non-profit animal-related agency responsible for disaster rescue, recovery, and relief efforts. They’re in desperate need if support at this time to help with their efforts to care for the animals and return them to their families. Learn more and support the animals here.

Thanks for caring and sharing!

Much Love,

xo Kristi

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