IMPROVE CONFIDENCE & ACHIEVE FREEDOM
Free & Confident Mom
WELLNESS
TIPS
I have found a healthy and harmonious lifestyle is possible. It takes a little work at times, but overall, it is all about decisions you make and a little preparation. If you keep making little changes towards your goals, you are destine to succeed.
Vacation Eats
When you eat out or go on a trip what do you eat?
Anything and everything I can? Foods I eat at home, not much more?
A mix of food similar to what I eat at home and some foods or ingredients I like but don't eat a lot?
I think it is important to have a balance in your diet and lifestyle. If you go out to eat weekly or multiple times a week, I think you should reflect on our health goals and be honest with yourself. If you aren't meeting your health goals or just feel not so great after those days out, maybe adjust what you eat. A small splurge is okay.
The past few times I went away, I have worked on keeping some core parts of my diet. For example, I have been working on eating more vegetables so I brought some of my smoothies with me and put them in the fridge in my room. This allowed me to eat something that is part of my normal diet during the day, while also eating other foods I like and enjoy. And reality is, not all the foods you normally eat may be available to you, but new and different items may be. At dinner, I ate salad and vegetables since that was part of my current goal to increase my veggies! I felt satisfied and since I was not at home, they definitely had ingredients I don't always stock and were delicious.
I did have gelato one night and a few marshmallows and chocolate by the fire pit! But that is totally okay. I didn't worry about calories or macros, but I did focus on part of my goal and picked foods I would enjoy.
Balance and keeping your goals in mind is key. It can be simple to stay on track and still go out and enjoy yourself.
Sleep
​What is one thing we generally think of losing in motherhood?
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SLEEP
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Now, for me it definitely was true and my whole sleep patterns have changed honestly. I struggle at times, not necessarily sleeping, but finding the time to do everything I want in a day.
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I lay down with my kids at bedtime and then I either, 1) just go to sleep or 2) wake up and stay awake too long.
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I have been working on this for the last few months and definitely believe there are benefits to more sleep and better sleep. (I'll write a post about that later. I need to get to bed now. ;) )
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Studies have shown that even an extra hour or two of sleep a night can help you. I challenge you to think about your sleep patterns. Can you go to bed an hour earlier? How about even 30 minutes earlier to start? Small steps can make a big difference.
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Let me know how you do!
Who do you spend time with?
This isn't a trick question, but do you surround yourself with people who are aligned with the vibrations of your dreams and goals? Or do you surround yourself with people that pull you down?
If you can't guess what I am going to say, surrounding yourself with people that bring your vibrations up will in turn help you reach your goals.
This past weekend, I spent a day with 20 women business owners. We got to know one another, provided helpful suggestions, and looked for ways to support each other. We also worked on ourselves and what we want to bring to the world through our businesses. Most of us walked in as strangers and walked out with a new network of uplifting and inspirational friends.
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My challenge for you this week is the surround yourself with at least 1-2 people that uplift you this week.
Your morning routine sets the tone for the day. It is a time that you should be proactive and not reactive in my experience.
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It is a great time to show gratitude, drink some water, journal, mediate, and review/plan your day. I also suggest eating before your coffee and even skipping the caffeine!
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I find that if I do not start my day with at least a portion of my routine, my days run me instead of me running my day.
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What do you think? Do you follow a morning routine?
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What is your routine?
Your Morning Routine
Low Progesterone or references to Estrogen Dominance? Have you heard these terms? Do you have it or think you have it?
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We are all exposed to toxins each day. Avoiding all toxins is really not possible. I believe it is important to be aware of where you are or may be exposed to toxins and reduce or avoid ones that you can.
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Some simple things to look for in food, personal care, and cleaning products include fragrance, dyes, and preservatives.
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Let's start with your sunscreen, since I do think we all should use it. Does it contain 4-MBC or Benzophenone?
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Do your skincare products include any parabens?
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Does your food contain Red Dyes, Yellow Dyes or Butylated hydroxy anisole (preservative)?
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Your thyroid is sensitive to hormonal imbalances. If you have thyroid issues or even if your labs look okay, you could have thyroid issues due to low progesterone. Aren't hormones, tricky?
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The first step is awareness. Go check the ingredients in your food and personal care products.
If you find ingredients that are or could be toxic, look for alternatives or simple swaps! I would love to hear what you learned and if this was helpful.