Tag: wellbeing

Week 2, Whole30 + Gut Protocol

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Find the week 1 recap of my current round of food sensitivity elimination here.

I came out of week 1 feeling pretty amazing; regular 💩, bloat-free, ready for more positive feelings surrounding my health and how I’m feeling physically! I was a little unprepared in the day to day because I didn’t prep any food ahead of time – which is really a game changer for completing this entire program with little stress! So let’s talk about week 2…

I strayed from my path 😶

I ate ice cream with my family. Throughout the week I ate sour gummies, chocolate, and too much gluten free bread – which technically isn’t against the rules, but for the amount of bread I ate I have to tattle on myself. It’s definitely not recommended on Gut Protocol, and even if Whole 30th basically says you can eat as much as you want I’m sure they would frown up on consuming a loaf of bread in just a couple of days. But I’m moving on…

I’m not beating myself up for getting off track. Not even a little. This is a big switch to make, from eating lots of low-nutrition foods to eating lots of nutritious foods – the mind and body will crave the sugar and caffeine for a little while, especially if you regularly consume a lot, but the switch will happen and you will begin to feel amazing in a relatively short amount of time! And I’m talking to myself here 😅 I have to remind myself that if I just stick with it for a little longer I will feel great for a long long time! And feeling good feels good. I want to always choose feeling good over falling back into old habits again and again.

So here’s my plan for this week.

Today is Memorial Day, meaning a day off of school for my kid. I know she’ll sleep in so it’s a typical morning for me: pack my husbands lunch (because he doesn’t have the day off), mix some preworkout, walk on the treadmill (currently), stretch + Pilates, then breakfast. Luckily, I have leftover food from preparing husbands lunch this morning so I will just have to warm it up and add some greens and a dressing of some kind. It came together quickly this morning: (frozen) riced cauliflower, tofu, bell peppers, onion, tomato. It smelled great, even at 5:30 am 😆 I don’t usually have an appetite first thing in the morning (I like to start my day with this) and I don’t always make extra so I’m happy to have food ready for after my workout today!

From there, I want to prep some food. Like for real this time. I have ideas for meals (just like week 1), but this time I will make some rice and quinoa, chop the veggies I have in the fridge (zucchini, bell peppers), I already washed the grapes and put them into a bowl for easy access, and I will press a couple blocks of tofu so they are ready to go for meals quickly. I used to LOVE cooking and couldn’t wait to make meals every day – until I hit burnout. Now, I get motivated to cook by serving myself a beverage (usually just La Croix, I’ve been sober since 2018), I put in an earbud that’s connected to my laptop, and I watch (or mostly just listen to) Sex and the City. This is the one show I know by heart and can be entertained by the content without really having to watch the screen. Do you have a show like that? Background noise that also brings a little joy to your heart at the same time? (Currently working through season 6, the last one, but I will inevitably start all over again from the beginning once I reach the final episode. There is something about the first season that gives me great nostalgia for a pre-internet era).

So it all comes down to the planning and preparation again. I had my fun last week with sweet treats (maybe I can blame hormones?), but this week I’m back on track. I saw the beginning of some results already in week 1, and I want those back!! Things are okay at the moment, but I really saw a difference in the way my skin looks and feels (remember: psoriasis) in week 1, and now regressing in week 2 with the extra sugar intake. Am I allowed to say diet can affect autoimmune disease yet? I see a difference, but let’s see what happens in the next few weeks as I WILL DEFINITELY stay on track (I hope 🤞).

PS the Plant-Based Reese’s Cups? Fan-freaking-tastic 😋😋😋😋😋 I ate them all so I won’t have any to tempt me this week 😆😆😅😅 an obvious tip for during your food sensitivity elimination? Don’t keep tempting junk food in the house 🙅‍♀️ or at least keep it out of sight, if you have family who still wants to eat it 😆

Mindfulness Moment: Tea Tray

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What is a mindfulness moment? Definition: a deliberate act of bringing one’s attention to the present moment, without judgment. Basically, something that forces your brain to slow down and ENJOY this exact moment in time, because our brains are constantly trying to review the past, or, rehearse the future. We have to let our brains rest, even for a short moment, so it can come back refreshed and ready for more “stress” of the day.

I found this idea while scrolling YouTube, and immediately felt the need to set up my own tea tray.

A tea tray consists of several items, including tea, that can help you enjoy a quiet moment all to yourself, while staying present in your mind, thanks to these select few items. There are no rules to building a tea tray, as far as I know, but here are a couple things I’ve learned are standard for a tea tray:

  • Tea or some kind of (warm) beverage. Feel out your vibes here. There are so many kinds of tea out there, find something you’re in the mood for. I have a large glass kettle, so I don’t keep it on my tea tray, but keeping it nearby is handy for when I need a warm up. If it’s a sunny Spring day then you might opt for a cool, icy bevvy instead.
  • A snack is a must. I’m a self-described Snack Queen so this one is obvious to me. A snack is always in order! Sweet, salty, fruity, you name it. Keep it light and simple so you don’t have to worry about utensils or a mess.
  • An activity or two. A book, a journal, playing cards, a crossword puzzle – something you can do, with ease, while you enjoy your tea. Rest being the focus for this whole entire idea.

Also, the tray you put everything on can become a part of the joy itself! Fancy tray or not, there is something that feels ultra fancy about carrying the tea tray through the house to your comfy spot. I think of one of the maids in Pride & Prejudice bringing a tea tray to the mother and sisters in the drawing room, right before Mr. Bingley comes over unannounced. Okay we’ve derailed.

How often do you get to take a peaceful moment for yourself? Maybe you can squeeze in time for a tea tray this week! Can you make 20 minutes of quiet time for you to enjoy a snack and beverage, by yourself? I really believe these small moments of solitude are what can help us live carefree in the more stressful parts of life. Here’s why:

  • Present Moment Focus:
    • It’s about shifting away from dwelling on the past or worrying about the future, and instead, engaging with what’s happening right now. This can involve paying attention to sensations, thoughts, and emotions as they arise.
  • Non-Judgmental Observation:
    • A key part is observing these experiences without attaching labels of “good” or “bad.” It’s about simply noticing, accepting, and allowing them to be. What’s meant to be will be!
  • Wellness Connection:
    • This practice contributes to wellness by:
      • Reducing stress: Lessen the impact of anxious thoughts.
      • Improving emotional regulation: Bring awareness of and acceptance of emotions.
      • Enhancing mental clarity: Train the mind to focus, which can improve concentration and decision-making.
      • Promoting physical health: Reduce the physiological effects of stress, such as high blood pressure.
      • Increasing overall sense of well being: by allowing a person to appreciate the small things in life!!!!!

A mindfulness moment is a tool for cultivating a greater sense of awareness and balance, which are fundamental components of holistic wellness. By taking these moments for yourself, you are creating a healthier you! Tiny habits create a long life of feeling GOOD; what more could you ask for???

All that being said, here’s what I put on my inaugural Tea Tray:

  • Tea: Sweet Tangerine Positive Energy tea by Yogi Tea, with lemon
  • Snack: Grapes and strawberries
  • Activity: Oracle cards (like tarot cards but with broader topics)

A ritual I will continue to come back to through the seasons, the tea tray has brought me a simple form of joy I can turn to any time of day! Plus there are infinite options of items to add, so we’ve only just begun!

I’d love some inspiration!! Share your favorite Tea Tray additions and ideas in the comments below!

How to Start

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I think it is incredibly important to take care of ourselves every day, but especially now in the current world we live in (due to Covid). Most of us are living completely different lives as we figure out how to stay safe and keep our families healthy. What we eat, how we move, and how we rest are all important to our overall health, and all of these working together will help us feel our absolute best.

Exercise and nutrition will take us a long long way, but I don’t think either one has to be difficult. There is way too much information on the internet and sometimes it’s hard to break through all the noise to find what is actually true. There is no single right way to do anything, so it comes down to finding what works for you and your family and your schedule. What works for you might not work for your friend, or for your neighbor, or for your sister- but if it works for you, that’s what matters. Maybe you’ve tried that one diet your co-worker told you about, but then you quit after just three days because you were hungry and it felt too hard. That just means it wasn’t the right way for you.

Staying healthy comes down to this: 1. finding ways to be active and 2. eating good food from the Earth. These will help you feel happy and more in control of your life, which can have a huge effect if you have, what feels like, a hundred responsibilities. If you feel overwhelmed, and like you are putting more effort into the lives of those around you than you are giving to yourself, you might want to think about re-prioritizing. Giving a little extra time FOR YOU during the day will create the space you need to feel recharged and ready to take on the needs of your family- without feeling stressed or tired.

Exercise and movement is not all about losing weight, but being able to move freely, without pain or restrictions. You should be able to pick up your small children with ease. Mopping the floor shouldn’t be that hard and you should be able to grab a bowl from the top shelf or squat down to tie your shoe without pulling a muscle. All of these daily tasks can be performed more smoothly when your muscles get a chance to grow stronger with just a little bit of resistance (strength) training.

You won’t look like a body builder when you lift weights, unless you’re actively trying to do that (it takes A LOT of time in a gym!), but it will make you stronger, more flexible, and more confident in your every day life. When you take care of your body, it naturally finds the weight and shape it is comfortable at. We don’t have to be a size two to be happy, and we don’t have to starve ourselves to get to the “right” number on the scale. That number doesn’t actually exist. What matters is how you feel in in your body and mind. No number on the scale is going to make you feel happy if you still don’t feel well.

It isn’t difficult to add just enough movement and a few vegetables into your day to notice a difference in the way your feel. Try adding one more serving of vegetables to a meal. Stretch for a couple minutes in the morning when you wake up. Start small, notice how you feel, add more time and effort as you go. When we go too hard too fast we set ourselves up for failure unless we’re completely prepared for every obstacle. Possible, but much more difficult than starting from zero and taking one step at a time.

What small step will you take towards healthy today?