Assertiveness is a Form of Nourishment

I posted a little snippet about Assertiveness a couple of days ago, but here is more elaboration on the topic.

According to the American Psychological Association dictionary, “assertiveness is described as an adaptive style of communication in individuals expressing their feelings and needs directly while maintaining respect for others.”

From my experience, assertiveness is sometimes confused with aggression, but it is the opposite. The act of being aggressive can come from anger while assertiveness comes from inner strength.

A person will need assertiveness in all aspects of life, especially concerning people who lack boundaries.

To stop those who feel that their boundaries are not respected must learn assertiveness.

Now we are not victim-blaming: those over the age of childhood/adolescence as adults need to take full responsibility for their livelihood.

How can one learn to be assertive?

A few tips are:

Learning how to say “No”, learning Self-Defense and learning how to set boundaries.

When someone continues to cross your boundaries in a way that can physically and mentally harm it shows their lack of care. 

Learning how to be assertive can establish self-worth and care for oneself!

Like anything, it will take practice, but you can do it.

-Heather Em


APA Dictionary of Psychology (Internet). American Psychological Association. American Psychological Association; 2020 (cited 2021Oct18). Available from:

Letting Go Of Past Connections

Life is a journey of sorts, and it takes many twists and turns. However, through those turns, you can come into contact with many different people.

Although humans are social by nature, there comes a point when you realize your energy and effort is not being reciprocated or a shift in the atmosphere that it is time to move on.

When your energy feels stuck or there is no progression, it can be beneficial to you, mind, body, and spirit to let go of specific connections that no longer serve you.

Letting go of connections that no longer serve you can improve mental wellbeing, decrease blood pressure and increase self-esteem.

So, how do you let go of past connections?

Block: You can block anyone from contacting you, phone number, or another medium of communication.

Delete, Delete, Delete: Social media is a whole different animal within itself, but if you are connected to someone that drains your energy rather than helps fuel your energy, you should delete, delete, delete that social media connection.

Limit Contact: Limiting contact is not the same as avoidance, which can lead to anxiety. Limiting contact is a choice to separate yourself from what can cause you distress.

Letting go of past connections can seem daunting at first which is understandable because it is a change. Although it can be scary at first, allowing past links can open the doors to better relationships along your life’s journey.

-Heather Em of Nourishment Corner

Don’t Forget Your Vitamin D

Summertime is on its way out and fall is right around the corner and with warmer weather coming to an end it is important to stay on top of Vitamin D levels!

The sun helps humans synthesize Vitamin D, which is a vital hormone needed for optimal well-being.

So, what are the benefits of vitamin D?

Vitamin D is important for healthy immune function, mood, and overall general health.

It’s fat-soluble, meaning that the body stores the vitamin in adipose tissue/body fat and the liver. Vitamin D is available as two types: Vitamin D2 and Vitamin D3.

According to an article from the National Library of Medicine, nearly 50% of the world is deficient in Vitamin D!

Garden of Life Vitamin Code Raw D3 60 capsules

The most common source of Vitamin D is via sunlight, but it is available in food sources. Vitamin D2 is available in mushrooms and most fortified foods (ex: breakfast cereal). Vitamin D3 is available through egg yolks, salmon, and beef liver.

Of course, Vitamin D is available in supplement form through powders and tablets.

People at risk for deficiency are those who are obese, stay indoors during the day, and have darker skin tones.

If people are not getting their required Vitamin D dosage through foods, some may choose to use a vitamin D supplement.

When using supplements there can be a risk of ingesting too much, since Vitamin D is stored in the body. Vitamin D toxicity is rare, but if a person is taking high doses of the vitamin in supplement form, toxicity CAN occur.

Signs of Vitamin D toxicity are nausea, vomiting, headache, and high levels of calcium in the blood.

Always check with your primary care physician before adding a new supplement to your daily health regimen.

Also, try to get out in the sunlight to increase your Vitamin D levels naturally!

-Heather Em of Nourishment Corner


Source(s): Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;31(1):48-54. doi:10.1016/j.nutres.2010.12.001