Category: Healthy Habits

Getting Started, Healthy Habits, Mental Health

Express Feelings Positively with the ‘I Feel’ Framework

Corie Muldoon

Here are my notes for communicating feelings and needs to others in a productive, positive way:

Instead of bottling up emotions or exploding in frustration, let’s work on expressing our thoughts, feelings, and needs in a productive and positive way. This is one of my biggest weaknesses (continuing and never-ending improvement). It’s been fun learning new ways to process emotions and express myself.

The “I Feel” Framework helps you communicate what’s really going on without any blame or judgment.

Why it works: When you start with “I feel” instead of “You always” or “You never,” you take ownership of your emotions while inviting understanding instead of defensiveness. It transforms conflicts into conversations.

The “I Feel” Framework:

1. Name it:“I feel [frustrated/overwhelmed/hurt]…”

2. Link it: “…when [specific situation happens]…”

3. Need it: “…because I need [respect/support/help].”

4. Ask for it: “Would you be willing to [specific action]?”

Example: Instead of “You never help around here” … try: “I feel overwhelmed when the chores pile up because I need some team work”. Would you be willing to handle dishes after dinner?”

This approach validates your feelings, explains the impact, and offers a clear path forward. No one gets defensive, everyone gets heard.

Try this today: Next time you feel frustrated, pause and run through the “I Feel” Framework before speaking. Notice how the conversation shifts.

Share your thoughts below!

Healthy Habits, Lifestyle, Seasonal - Holidays

Stay on Track This Holiday Season Without the Stress

Corie Muldoon

The holidays don’t have to derail your wellness routine. The secret? Focus on consistency, not perfection.

Instead of trying to maintain your exact pre-holiday habits or completely abandoning them, aim for 80% of your normal routine.

Here’s why this works: All-or-nothing thinking leads to guilt and giving up entirely.

When you give yourself permission to modify rather than maintain or abandon, you stay consistent without the stress.

Your holiday wellness strategy:

  • Movement: Hit 3-4 workouts instead of your usual 5-6
  • Nutrition: Enjoy holiday treats mindfully, balance with protein and veggies at other meals
  • Hydration: Keep your water bottle visible and full
  • Sleep: Protect your sleep schedule even when calendars get packed
  • Stress: Build in 10-minute breaks between activities

This approach keeps you energized for celebrations, prevents January burnout, and lets you actually enjoy the season. You’ll start the new year feeling strong instead of starting from scratch.

Try this today: Choose one area above to modify (not perfect) through the holidays.

Share your thoughts below!

Healthy Habits, Mental Health

Own Your Emotions: The Daily Check-In That Changes Everything

Corie Muldoon

The Daily Check-In: A simple 5-minute emotional check-in that helps you express feelings honestly without blaming others or spiraling into self-criticism.

Most of us either bottle up emotions or let them explode… both hurt our relationships and well-being.

The middle ground is taking ownership of your feelings while staying accountable, without dragging yourself or others down.

Here’s how to make it an everyday practice:

1. Set a daily alarm for your check-in – Morning coffee or lunch break works great

2. Ask yourself: “What am I feeling right now?” – Happy, sad, angry? Use the Feelings Chart to get more specific (see end of post)

3. Verbalize your emotions using “I feel” statements instead of “you made me feel” – owning emotions is about your experience, not assigning fault

4. Acknowledge your role without harsh self-judgment – “I could have handled that better” is way better than “I’m such a mess”

This practice builds emotional awareness and keeps small frustrations from becoming big explosions. You’ll communicate more clearly, relationships improve, and that constant mental chatter will quiet down.

Try this today: Set a daily alarm for your check-in. Tomorrow when it goes off, pause for just 3 minutes and run through questions 2-4: what are you feeling, create “I feel” statement, and acknowledge your role in any conflicts. Notice what comes up… no judgment, just awareness.

Share your thoughts below!

The Feelings Chart

Getting Started, Healthy Habits, Lifestyle

Lifestyle Choices for Better Health: A Practical Guide

Corie Muldoon

Here’s a balanced approach to nutrition and lifestyle that focuses on scientifically-supported health benefits:

Dietary Recommendations

1. Increase nutrient-dense whole foods

Emphasize fruits (like berries, apples, and avocados), vegetables (such as broccoli, spinach, carrots, and leafy greens), and plant-based proteins like lentils and chickpeas. These foods provide essential vitamins, minerals, fiber, antioxidants, and other beneficial compounds.

2. Reduce processed foods

Limit highly processed foods and added sugars, which are associated with various health issues including inflammation, weight gain, and increased risk of chronic diseases.

3. Stay hydrated

Drink plenty of water throughout the day to support cellular function, kidney health, and overall well-being.

4. Moderate approach to coffee and alcohol

While coffee is acidic, this doesn’t affect your body’s pH. Coffee can be part of a healthy diet and provides antioxidants. Moderate consumption is fine for most people unless you experience negative effects like sleep disruption or stomach upset.

Similarly, moderate alcohol consumption may be acceptable, but excessive intake has well-documented health risks.

Lifestyle Factors for Health

1. Exercise regularly

Engage in moderate physical activity like dancing, running, or swimming to improve cardiovascular health, support immune function, enhance mood, and promote better circulation and lymphatic drainage.

2. Practice stress reduction

Incorporate restorative practices such as meditation, journaling, or gentle yoga. Chronic stress is linked to numerous health problems including cardiovascular disease, weakened immune function, and mental health issues.

3. Prioritize quality sleep

Adequate sleep (7-9 hours for most adults) and consistent sleep schedules support immune function, mental health, hormone regulation, and overall recovery.

4. Practice good breathing

Deep diaphragmatic breathing can help reduce stress, improve oxygen delivery, and activate the parasympathetic nervous system, promoting relaxation and better health outcomes.

To sum it up…

Focus on eating a variety of whole foods, staying active, managing stress, and getting adequate sleep.

These evidence-based approaches support genuine health benefits through well-understood biological mechanisms.

Helping us feel happy, healthy, and fit.

Share your thoughts below!

General, Healthy Habits, Lifestyle

Engaging Hobbies for Personal Growth and Well-being

Corie Muldoon

In your free time, you can build various skills through hobbies like DIY crafts, gardening, and cooking, or learn new skills such as programming, playing an instrument, or a foreign language

You can also build your knowledge by reading books and watching educational videos, create tangible objects like jewelry or art, or foster personal growth by volunteering, exercising, and journaling

Creative & Crafty Hobbies

  • DIY Projects: Decorate your home with crafts, try making jewelry, or build something using natural resources
  • Art & Design: Learn to paint, draw, or create graphic designs
  • Writing & Blogging: Start a blog about a topic you’re passionate about or write short stories
  • Origami & Other Crafts: Fold paper with origami or try knitting and crocheting
  • Gardening: Plant a flower or vegetable garden and enjoy the results of your labor

Learning & Intellectual Pursuits

  • New Language: Learn a foreign language, which can offer professional and social benefits
  • Programming: Explore the world of coding and programming. 
  • Music: Learn to play a new musical instrument
  • Reading: Read books on various subjects or catch up on news and editorials
  • Cooking & Baking: Try new recipes and develop your cooking skills

Personal Development & Well-being

  • Physical Activity: Exercise to boost your mood and energy, or go on walks and bike rides
  • Mindfulness & Meditation: Practice meditation and mindfulness to relax and focus on the present
  • Volunteering: Contribute your time and skills to a cause you care about. 
  • Journaling: Keep a journal to reflect on your thoughts and goals
  • Organization: Organize your physical space and digital files

Other Activities

  • Photography: Take photos and visit state parks
  • Visiting New Places: Explore local cafes, restaurants, and new neighborhoods
  • Social Activities: Spend quality time with friends and family, or join a book club or sports team

Share your thoughts below!

Healthy Habits, Lifestyle, Nutrition

Health Benefits of Black Coffee: A Comprehensive Guide

Corie Muldoon

Fresh brewed black coffee is the way to go – when consumed in moderation, it can provide several health benefits. Here are my notes:

Potential Benefits:

  • Reduced risk of certain diseases: Studies have shown that black coffee may reduce the risk of type 2 diabetes, Parkinson’s disease, and some types of cancer
  • Improved cognitive function: Caffeine, the main active ingredient in black coffee, can enhance alertness, focus, and memory

Increased physical performance: Black coffee may improve endurance and reduce fatigue during exercise

  • Weight management: Black coffee may promote weight loss by boosting metabolism and reducing appetite
  • Antioxidant content: Black coffee contains antioxidants that may protect cells from damage

Considerations:

  • Moderation is key: Excessive coffee consumption can lead to side effects such as anxiety, insomnia, and digestive problems
  • Individual tolerance: People’s tolerance to caffeine varies. Some may experience negative effects even with small amounts of black coffee
  • Sugar and additives: Adding sugar, milk, or other additives to black coffee can negate its health benefits and increase calorie intake

Conclusion:

Black coffee, when consumed in moderation, can provide several potential health benefits. However, it’s important to be aware of individual tolerance and avoid excessive consumption. If you have any concerns about drinking black coffee, consult with a healthcare professional

Black coffee vs Energy drinks

Black coffee is generally a better choice than energy drinks. Energy drinks often contain high amounts of sugar, which causes a quick energy spike followed by a crash… while coffee provides a cleaner and more stable form of stimulation. Additionally, coffee’s simpler ingredient list and natural energy-boosting properties and health benefits make it a healthier option for regular use

Share your thoughts below!