Make Mealtimes Sacred


Do you ever skip breakfast? End up having lunch at 2? Eat your dinner just an hour or two before you go to bed?
 
I’ve definitely been guilty of this, and it does not make for a happy digestive system!
 
When I don’t stick to routine mealtimes, it completely throws everything off. I end up having a late dinner, and when this happens, I’m usually going to bed full.
 
At least for me, this makes for a night of less-than-ideal sleep, not to mention it’s not a healthy habit for keeping a healthy weight.
 
We all get busy. Life happens. Work gets overwhelming. You name it.
 
But know this: our bodies thrive on routine.
 
Don’t skip breakfast
Having a healthy breakfast in the morning will help curb cravings throughout the day. Have your breakfast at approximately the same time every morning to start your day off on the right foot. Plus, having your breakfast too late may cause you to have a late lunch, which pokes holes in the rest of your daily routine.
 
Eat lunch at the same time
Skip the snacking and go straight to lunch. Not only is this a great way to maintain a healthy weight (or lose weight if you’re a big snacker), but this will help keep your body in its routine and give you time to get hungry for dinner. Of course, if you really do get hungry between breakfast and lunch, don’t deprive yourself of food. The idea here is you’re not filling yourself up on snacking between breakfast and lunch that you don’t end up eating lunch until 2pm.
 
Have a set “dinnertime”
If you’ve followed the steps for breakfast and lunch, you’ll be hungry for dinner! The same idea goes here with snacking. Don’t overdo it to the point where you’re not hungry for dinner until 8pm. Having a stable eating schedule gives your body the routine it craves.
 
Don’t let busyness get in the way - and turn screens off
Make mealtimes a priority and set time aside to nourish your body. This is self-care! And if you can, turn the screens off while you’re eating. Most of us already have too much screen time in the first place, but the screens are also a distraction. While you’re eating, focus on eating. This will help keep you from overeating, and will help get some family bonding time in – or just some me-time.


You can also grab my free guide on 3 Easy Steps to Lose Weight and Feel Amazing here.

Your Body is Talking to You (Part 2)


Have you ever had such a busy weekend that you’re more exhausted than rejuvenated once it’s over?
 
Or when you get back from a trip and feel like you “need a vacation from your vacation.” Have you been there?
 
What about when you’ve had to put in HOURS of overtime at work and you’re just SO burnt out?
 
My suggestion to you…is not to just push through these feelings of overwhelm. My suggestion to you is to take care of yourself. Listen to your body. Take a personal day. Dedicate a day to doing absolutely nothing.
 
It’s okay to not have productive days. The funny thing is, having non-productive days can make you have more productive days. Knowing when to give yourself a break is self-intuition. It’s self-care. Self-love.
 
Your body is talking to you always. You just need to love yourself enough to listen and give your body what it needs.
 
The majority of health issues these days are stress related. Which means they’re lifestyle related. Which means we have the power to take back control!
 
If you’re not sure what to do on your “personal day” here are some of the things I do:
 
1. Clean. Sometimes I just need a day to catch up on housework. Dishes, vacuuming, laundry. This isn’t exactly “doing nothing” but sometimes it’s really just what I need.

2. Stay in your pajamas ALL. DAY. LONG.

3. Sleep in. Or take an afternoon nap. Or both.

4. Indulge in some Netflix binging.

5. Aromatherapy. Breathe in relaxing essential oils like lavender, stress away, orange.

6. Yoga. It’s awful but when life gets busy, self-care practices are the first to go. But this is when we need it most! When I fall out of my yoga routine, my muscles tense up. My neck, back & shoulders especially. And after my body has had enough of my ignoring of this need, it screams for attention via a massive headache and very stiff neck.
 
It’s okay to have days where you do nothing. Don’t forget to treat yourself like someone you love, take care of yourself & give your body what it’s asking for.



You can also grab my free guide on 3 Easy Steps to Lose Weight and Feel Amazing here.

How to Feel Energized Without Caffeine


We live in a culture where it’s a badge of honor to run on little sleep and much caffeine. The reality is this is not a sustainable way of living, and one way or another, your body will cry out for help.
 
I used to looooooove coffee. In college I would get a triple espresso to keep my engine running. Nowadays I hardly ever have coffee. I still love the smell! And I still think it tastes great! But my body has become so accustomed to little to no caffeine that even a cup of coffee can be too much for my body to handle.
 
I’m not saying you need to give up your coffee. Not at all. I’m saying you don’t have to be so dependent on it. You can have your coffee just because it tastes good. Not because you won’t be able to function throughout your day or complete sentences otherwise.
 
Every body is different. In the health coaching world, we call this bioindividuality. What works for one person may not work for the next. This is a huge reason why I don’t believe one particular diet is the answer to a healthy population. But that’s another story for another day. :) That in mind, I do believe the general steps below will work for most, if not all, people to achieve a more energized life without depending on caffeine:
 
1. Sleep
First of all, we need to stop wearing our lack of sleep as a badge of honor. Your body needs sleep. Accept this, adjust & watch your life change. Sleep changes EVERYTHING. Shoot for 7-9 hours every night. And if you can, be in bed before 10. It makes a difference.
 
2. Hydrate
First thing in the morning, drink at least 8 oz of WATER. Hot coffee should not be the first thing your body receives each day. Room temperature to hot water with lemon in it is your ideal out-of-bed drink. Cold water can be a shock to your system, but if that’s what will get you to drink water, do it. Hot water with lemon is especially detoxifying to your system, can help break up phlegm & makes for a happy liver.
 
3. Breakfast
Ideally, 30 grams of protein to start your day. The easiest way to get this in is with a protein shake. If this terminology rubs you the wrong way, just call it a smoothie. Nature’s Sunshine and Truvani are a couple of my favorite brands – some other ones can be junk. Throw plenty of organic greens in there and not too much fruit. Maybe 1/3 cup or so. Hemp seeds are also a great additional source of protein to throw in there.
 
4. Your morning beverage of choice
By the time you’ve finished your water and smoothie, you’ll eventually get to the point where that’s enough and you don’t need your coffee anymore. Or maybe you’ll switch to tea. But this is the point where you’ll have your coffee if it’s still calling your name.

Was this helpful for you? Let me know in the comments below! You can also join my Facebook group where you can find more wellness tips – free of charge. <3

The Magic of a Wind-Down Routine



Did you know your “day” starts the night before? It’s true. If you don’t go to bed early enough (or you don’t sleep well), you’re going to wake up groggy, probably run late & worst case scenario your whole day falls behind. I cannot stand the stress of rushing around – especially first thing in the morning! – so here are some tips to make sure you set yourself up for the BEST day!

 

1. Choose your clothes the night before

Some of us are still working from home and we don’t technically need to get dressed in the morning (Go Team PJ’s!) so if that’s you, just skip on over to #2 BUT if you are someone that needs to be up, dressed & out the door – laying your clothes out the night before isn’t just for kids!

 

It seems simple, but not having to rush around looking for a matching sock or the “right” sweater can save you some serious stress in the morning – and I truly believe your morning sets the tone for your whole day!

 

2. Turn your screens off

If possible, stop looking at screens AT LEAST an hour before going to bed. If this is impossible, use a blue light blocker (I actually have a setting on my iPhone and laptop for the screen to go into “night mode” at a certain time). The blue light makes your brain think it’s still daytime, so it still wants to be “up and at ‘em.” If you’re one who is used to the TV on while you sleep, try music instead.

 

3. Have a nice, warm cup of herbal tea

This tells your body it’s time to relax. And it’s a nice way to avoid unnecessary snacking at night!! If I’m snacking right before bed, I KNOW I’m not sleeping well that night.

 

4. Take a soothing bath or shower

I am Team Nighttime Showers. Not only does this save you time in the morning (or maybe it gets you 20 more minutes of sleep), but you’ll probably sleep better being nice and clean. Plus the warmth and steam of the shower (or bath water) helps your muscles relax. 


BONUS: take your experience to spa-level by throwing an essential oil shower steamer on the floor or toss a cup or two of unscented Epsom salt in your bath water and add a few drops of your favorite essential oil!

 

5. Diffuse a relaxing essential oil

My favorite is Lavender! I also love Stress Away & Eucalyptus. Essential oils work with your body on a cellular level and can be a truly powerful part of your Wind Down Routine. When I smell Lavender, my body knows it’s time to relax.

 

6. Read for 30 minutes (at least)

I sleep SO much better when I have read before going to sleep. It puts my mind at ease and is such a relaxing thing to do moments before I close my eyes.


Was this helpful for you? Let me know in the comments below! You can also request to join my new Facebook group for more tips to come – free of charge. <3

 
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