Why you should have a routine in the morning

Why you should have a routine in the morning

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Want to know how to go from being a zombie mom to energy on fire in the morning? Then you should consider having a morning routine.

So, let’s talk about the power of a morning routine and how having one can help you be more productive throughout the day:

  1. Having a routine in the morning is important because it allows your body to get into the flow. It allows you to not have to think about the decisions that you’re about to make, but just being able to go into motion, one thing after another.
  2. A good morning routine makes you more productive all day long with a clearer and a more focused mind.
  3. It helps you have loads of energy all day. Depending on what your morning routine is, it can uplift your spirit throughout the day so it is important to adopt a routine that is unique to you.

So, what is the first thing that you do when you wake up?  Most of us get on our phone, or a computer the minute we get out of bed to check social media or emails, this might not be the best way to start your day.  How you start your day can really have a positive or negative impact on the rest of your day so it is important to set the right morning routine that is unique to you because what helps you get energy might be different from mine. Here are some of the morning routines that gives me energy all day long:

  • I get energy from spending spiritual time alone. I feel calmer throughout the day whenever I wake up as early as 5:00 am to have a Bible study versus if my kids just wake me up and I go about my daily chores.
  • Getting my workout in before I go to work. This gives me loads of energy throughout the day and from experience, whenever I don’t  work out early I often find myself procrastinating and I might end up not getting it done at the end of the day.
  • Listening to uplifting or inspirational messages. This can be in form of an audiobook, a podcast, or music that helps me get into an upbeat mood that keeps me inspired all day long.
  • Writing down my to-do list and going to bed at a decent hour at night. Our brain is such a powerful force that goes to work and start strategizing on our to-do list for the next day while we are sleeping and the morning we will already have a clear vision on how to go about the day.

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How Not to Feel Deprived on a Diet

How Not to Feel Deprived on a Diet

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Want to indulge in your sweet cravings and still lose weight?

Let’s talk about how you can eat healthy without feeling deprived, for instance, I still eat pizza, chocolate, and ice cream and I was able to lose 30 pounds. Most of the time when we are on a diet or trying to lose weight, we often limit ourselves to boring foods which we do not really enjoy just because they are the typical “healthy foods” but there are ways you can infuse the foods you absolutely love in your diet and still get your desired results.

Here are some ways to help you eat healthy without feeling deprived of the foods you love and how to ‘’eat your cake and have it’’ while on your weight loss journey:

  1. The 80/20 rule: Moderation is everything. When you deprive yourself of certain foods, it becomes all that you can think about, but when you allow yourself to indulge in your favorite foods as part of your lifestyle and healthy diet, then you won’t feel so deprived and there will be If you are eating and putting good things into your body 80% of the time, the other 20% won’t matter so much. You can still have a glass of wine or a chocolate brownie from time to time.
  2. Allow yourself those treats: Apart from just making it part of your diet, treat yourself to something nice on the weekend. If you ate salads Monday through Friday, allow yourself to have that baked potato, or a piece of pizza if it’s going to make you happy. Indulge occasionally in those things that would make your weight loss journey fun for you.
  3. Celebrate your accomplishments.Celebrate everything! So many times we get so focused on the goal that we fail to see every little progress we’ve made. Celebrate it at day one, celebrate it at day five, celebrate it at two weeks. Find ways to celebrate that doesn’t have anything to do with food so you don’t go overboard – buy yourself a new workout outfit, treat yourself to a massage or get your nails done. Whatever is going to make you happy just make sure you celebrate yourself.

 

 

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How to Boost Your Immune System Naturally

How to Boost Your Immune System Naturally

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Cold and flu season seemed to really take over this year. Are you constantly sick and can’t seem to find your way back to health? As a working mom I don’t have time to be sick. I don’t have time to deal with sick kids and I know you don’t either. We like to keep our immune system boosted as much as possible.

A few years ago, my husband would get sick every time the weather changed! We had a medicine cabinet full of supplements and vitamins – but it didn’t seem to matter.

Would you believe we haven’t been sick in 2+ years – even with two kids in public school!

Things keeping you sick and your immune system compromised

  1. Processed Foods
  2. High Stress Levels
  3. Excess amounts of tobacco, alcohol and other toxins
  4. Lots of over the counter medicines and antibiotics.

To keep your immune system strong

Eat lots of whole foods and eat most of your meals at home.

Overly processed foods has a lot of chemicals and preservatives and the nutrition quality is depleted. It is best to be eating foods as close to their natural state as possible. Grab my 10-minute breakfast recipes here.

Exercise and move your body daily.

Exercise is a great immune booster. It gets your body moving, blood flowing and helps your body handle other outside stresses better. So get outside, take the dog or the kids for a walk and get moving.

Ditch the toxins out of your diet – this includes excessive amounts of sugar, processed foods, high fructose corn syrup, and alcohol.

The added toxins in the body add unneeded stress. We want to keep stress levels to a minimum, so that when a virus tries to come in your body has the strength to fight it off.

Finally – invest in high quality supplements. You should be using a multi-vitamin, fish oil, calcium and magnesium, at minumum.

Now, I know not everyone eats healthy – all the time. My kids don’t eat a lot of veggies. I do my best but you can only do what you can. It is a good idea to fill in the gaps. Only very few people eat the recommended six to nine servings of vegetables. My kids definitely don’t. Sometimes I don’t even. One thing we do is we have a shake that we use at snack time. It’s got over 21 vitamins and minerals in it.

We get all our vitamins and supplements from Herbalife.

Take in extra vitamin C during high stress and cold and flu season.

One of my favorite products to keep our immune system strong is Best Defense. This has echinacea, zinc, and vitamin C. It is my secret weapon. I just take a tablet and drop it in some water, and then see it fizz. It is orange flavor and the kids love it!!

At back-to-school season, usually right when school is starting up I invest. Yes, your health is an investment. I invest in extra Best Defense. I will just throw these in. Maybe once a week I’ll drink one by myself and then I’ll also pour one for the kids. It’s just a good idea to have this on hand. I take this whenever I’m feeling something come on. I will drink a glass, and usually, within 24 hours it’s gone.

 

Echinacea is great to boost that immune system. Vitamin C and zinc all help keep your immune system up and keep those defenses from coming into your body, things that we don’t like, the germies that the kids are picking up at school. If you work at a public place, whether you work in retail or you work in a hospital, a doctor’s office, you need to keep your immune system boosted so that your body is able to defend itself from those viruses that are coming in.

 

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What foods to eat for more clear radiant skin

What foods to eat for more clear radiant skin

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Everything we put in our body has an effect on our skin. Creating that holiday glow can be simple, by including a few things in your diet and maybe taking some things out.

 

If you have chronic or even occasional acne, we want to get to the root of that, first. It is a result of the toxins and inflammation in your body. I talk about it more here.

What not to eat for clear skin

1. Processed foods
2. Fast food
3. Greasy foods
If you have eliminated those and still have acne, do a elimination diet and take out gluten and dairy to see if it clears up.
To create a healthy holiday glow, you want to include some essentials in your diet.

Foods to Include In Your Diet
1. Proteins – Check out my 25 Power Meals for some ideas
2. Healthy carbs – getting your carbs from fruits and vegetables will do your skin good.
3. Healthy fats – salmon, avocado, nuts, seeds, olive oil
4. Essential vitamins and minerals – see below

get your omega-3sSome places you can find these vitamins and minerals, include oranges, lemons, limes, strawberries, raspberries, kale, broccoli and bell peppers.

Fruit infused water

Try adding fruit to your water to get the antioxidant benefits. Some more ideas for you here.

 

All disease and inflammation starts inside the body.
If you cut the crap out of your diet, you can cure your acne from the inside out.

Then, start to implement a skincare routine. And you should be washing your face one to two times a day, once in the morning and then again at night. I admit, I didn’t really take care of myself in my 20s, but then a couple years ago I really started to implement a regular skincare routine. My pores have been reduced and I rarely have breakouts, anymore.

Herbalife offers two skincare lines that I love and mix and match with – for normal/dry/oily skin or acne prone skin.

SPF 30 Moisturizer

If you want a jump start on your healthy glow, I have a special deal for you.

I have had clients report of better and clearer skin by using our cellular cleansing nutrition, alone.

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3 Things That Are Wrecking Your Metabolism

3 Things That Are Wrecking Your Metabolism

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Do you ever wonder why you are not losing weight? Maybe there is more to than just calories in and calories out – there is. You can be “eating healthy” and still not lose weight. Read more about that here.  Your metabolism could be at play, but there are things you can do to boost the metabolism.

If you have been following me for any period of time, you know I struggled with adrenaline fatigue – which we know is caused by chronic stress and nutritional deficiencies. I had very low energy levels and I couldn’t lose weight for the life of me.

Some signs of adrenal fatigue:

  • Mild depression or anxiety.
  • Multiple food and or inhalant allergies.
  • Lethargy and lack of energy.
  • Increased effort to perform daily tasks.
  • Decreased ability to handle stress.
  • Dry and thin skin.
  • Low blood sugar.
  • Low body temperature.

Find more about Adrenal Fatigue here.

If you are suffering of 2 or more of the above symptoms, you should talk to your doctor or find a functional doctor in your area.

In the meantime, here are 3 things wrecking your metabolism and what to do about it.

1. Yo yo dieting or restricting calories, then going into excess and then restricting again. This a classic case of the diet mentality.
Restrict calories to lose weight
Feel deprived of your favorite foods – so give in and over do it.
Back to the diet and low carbs, low calories.
Feeling hungry all the time and eat all the stuff you know you shouldn’t have.

Does this sound familiar?

Your metabolism is like a boomerang and it doesn’t care about your vanity reasons to lose weight. It cares about keeping you safe and keeping you healthy. And so it keeps you alive.
Your metabolism will meet you where you are.
So if you are not eating a lot of food your metabolism is going to slow down. If you are eating a lot of food and you’re working out then your metabolism will speed up. Unfortunately, most people eat less and workout more and your metabolism has no idea what is going on and will slow down, as a result.

Grab my 10 Nutrition hacks to never diet again

2. Stress
Stress is a huge issue and it does cause a lot of people to be stress eaters. They’re emotional eaters because there’s different things we’re going to on in our life and we feel like we’re losing control and we look to food for comfort.
And not only that but excess stress on your body is not good. We live in a society that likes to go as fast as we can, do all the things and then feel like we can never catch up.

It’s like we think we can get a gold medal for having the most on our to do list, but we don’t. And it is causing your weight gain. When you were stressed out, you really taxing your endocrine system, which manages hormones and stress levels. Stress is inevitable, but chronic stress over long periods of time (months, years) takes a toll on the body.

Find some ways to reduce your stress levels and indulge in some self care. I list several ways in my Ultimate Self Care Guide

3. Lack of sleep or lack of quality sleep
So a couple of things that might be going on is either you’re running on four hours of sleep which is not good. Or maybe you are trying to get some sleep but you are You see you are up and up and down throughout the night. You’re not sleeping very good. I know I had a bad habit of not sleeping well and I will wake up at 2:00 or 3:00 in the morning and I will get inspired now come down work on stuff, then be tired the rest of the day. Your body needs sleep to rest and recharge and it needs the REM deep sleep to fully recharge, so you wake up rested and ready to go.

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Have you ever tried to charge your phone, while you are still using it? The charge is much slower and less efficient than if you turn it off and just let it charge. Our bodies are the same way.

If you have trouble getting to sleep, start a bedtime routine. My secret weapon for a great nights sleep is these Relax Now and Sleep Now + essential oils. I sleep like a baby every time.

Order my favorite metabolism boosting tea – to get you started in the mornings.

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Adrenal Fatigue: From pure exhaustion to renewed energy

Adrenal Fatigue: From pure exhaustion to renewed energy

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Four years ago, I found myself crying out for more sleep. I had a nursing infant, was working from home up to 12-15 hours a day and I was exhausted. So exhausted, I was ready for a nap before the kids were and I needed 3 cups of coffee to get me through the afternoon.

Sound familiar?

Looking back now, I realize I was in adrenal fatigue and didn’t know it. Adrenal fatigue is largely unrecognized by medical doctors.

A year prior, I had been to my naturopathic doctor for depression and was only prescribed an anti-depressant.

Some signs of adrenal fatigue are low energy, dependent on caffeine, hard time sleeping, hard time waking up in the morning, getting a second wind after 6pm, and resistant to weight loss.

It is often caused by chronic stress levels. The adrenals are largely responsible for managing hormones. During times of stress, cortisol is raised and we go into fight or flight mode.

In modern times of hustle and bustle and the on the go lifestyle, we are faced with stressful situations and often fight or flight mode never gets turned off. Eventually, the adrenals are overworked and they tire out – leading to adrenal fatigue and eventually adrenal failure. This is very common in women who are perfectionists or workaholics.

Unfortunately, doctors don’t recognize it for treatment until it is in it’s final stage of adrenal failure.

 

Some steps I took to heal myself and get more energy

  1. Switched from coffee to green tea and reduced my sugar intake.

  2. Supplementing with nutritional shakes and flooded my body with nutrients

  3. Started walking 3-4 days a week.

 

Caffeine and sugar are stimulants and aggravate the adrenals, when they are already taxed. By switching my coffee to green tea, I reduced both caffeine and sugar intake. I don’t know about you, but I only really drink coffee with a lot of cream and sugar, further worsening my condition. Eventually, you want to wean yourself off of caffeine, all together.

Lemon and chai tea are my favorites.

At the same time as switching from coffee, I started supplementing breakfast and lunch with a meal replacement shake and eating a whole foods based diet. The extra nutrients I was getting helped me regain some energy and allowed me to back off the caffeine some more.

Grab my grocery list here.

I still use the meal replacement shakes, on days when I am away from home or too busy to eat a regular lunch.

Within a few weeks, I noticed more and more energy and felt good enough to start walking. As a child care provider and mom of 2, it wasn’t always easy to get time to myself, so I packed up all the kids – often 3-4 at a time and we started walking together.

You can read more about me here.

The sit and stand stroller and ergo carrier became my new best friends!

 

 

What if I told you your belly fat may or MAY NOT have to do with your diet? What if you could learn how to lose weight that had nothing to do with counting calories? Start here.

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