https://nutritiouslife.com/category/stress-less/ Wed, 10 Sep 2025 21:08:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.1 https://nutritiouslife.com/wp-content/uploads/2024/05/favicon-16x16-1.png https://nutritiouslife.com/category/stress-less/ 32 32 https://nutritiouslife.com/stress-less/reasons-chocolate-healthy/?utm_source=rss&utm_medium=rss&utm_campaign=reasons-chocolate-healthy Tue, 11 Feb 2025 12:07:34 +0000 https://nutritiouslf.wpenginepowered.com/reasons-chocolate-healthy/ High-quality dark chocolate also comes with plenty of health benefits, meaning you can think of it as more than just a decadent dessert.]]> https://nutritiouslife.com/eat-empowered/best-supplements-for-women/?utm_source=rss&utm_medium=rss&utm_campaign=best-supplements-for-women Tue, 04 Feb 2025 12:20:00 +0000 https://nutritiouslf.wpenginepowered.com/best-supplements-for-women/ By Karla Walsh Yes, it’s possible to get all the nutrition you need from food, but lots of women still fall short (hey, we’re busy!). “Many of the most commonly-slighted vitamins and minerals are key to keeping the body functioning properly,” says Suzanne Dixon, MPH, MS, RD, an epidemiologist with Cambia Health Solutions. “The best way to determine which supplements you might need is to keep a diet record—it doesn’t have to be precise on serving sizes, just a general overview of what you eat on a day-to-day basis—and review it with a dietitian.” From there, they can suggest supplements if needed. How to Choose the Best Supplements for Women High-quality dietary supplements will note that they:  Were made in a facility that follows “GMP,” or good manufacturing practices, which are guidelines set by the Food and Drug Administration (FDA), or… Meet US Pharmacopeia (USP) standards It’s even better if the product has been tested by an independent, third-party laboratory, such as consumerlab.com, Dixon says, in order to verify that the product is well-made, breaks down in a way the body can actually absorb, contains what is indicated on the label, and is free of potentially harmful or toxic substances, such as heavy metals or other contaminants. “But these steps don’t tell you if a dietary supplement will have the intended effects,” Dixon says. “For example, if a supplement is marketed to ‘support digestion,’ how can you tell if it will, in fact, support your digestion?” She says to check out the National Institutes of Health’s Office of Dietary Supplements. “Their dietary supplement fact sheets will give basic information on research regarding a particular supplement.” Now that you know what to look for, here are some of the best supplements for women: Vitamin D Best supplement for women in cold, cloudy climates: vitamin D Live in an area with not a lot of sunlight (most of the U.S. come winter) or slather on sunscreen religiously (hat tip to you!)? You’re likely lacking in vitamin D, as the skin needs sun exposure to produce its own to complement the D you get in your diet in things like fish, eggs, mushrooms, and dairy. Vitamin D supports your bone density, mood, energy, and immune health, says Stephanie Gray, DNP, MS, a functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Iowa. Of course, it also helps you absorb calcium. But the latest research suggests that if your vitamin D levels are normal, adding more won’t improve your health. “Ask your doctor for a vitamin D blood test, and if you’re low, supplement with 1,000 to 2,000 IU per day,” Dixon says. “Don’t take more than 4,000 IU per day, the tolerable upper levels for vitamin D.” Buy it: Pure Encapsulations 25 mcG/1,000 IU Vitamin D3 ($12 for 60, amazon.com) (Photo: Shutterstock) Folate Best supplement for women trying to conceive: folate “Folate supports the healthy development of the fetal brain and spinal column, so your folate needs are high around the time of conception,” Gray says. “Supplementing with bioactive 5 methyltetrahydrofolates [5-MTHF, found in the supplement recommended below] allows for the bypassing of steps in folate metabolism, which may be especially beneficial in those with digestive concerns.” Aim for a minimum of 1,000 mcg if you’re trying to get pregnant. Buy it: NOW Foods 5,000 mcg Methyl Folate ($22 for 50, amazon.com) (Photo: Shutterstock) Omega-3s Best supplement for women who are pregnant or breastfeeding: omega-3s Omega-3 fatty acids are essential to health, Gray explains. In addition to supporting eye and brain health, keeping your mood on an even keel, and reducing menstrual pain, they’re vital for pregnant and breastfeeding mothers to help the cognitive development of the child (and to prevent food allergies in the little one, according to the latest research). “Omega-3s have tremendous cardiovascular benefits, may boost your mood, can help reduce insulin resistance, and tame inflammation caused by autoimmune diseases,” Gray says. Discover how to incorporate omega-3s into every meal and consider a supplement if you’re not so fresh on seafood or don’t nosh on a lot of nuts. “When looking for a supplement, choose one that contains both DHA and EPA,” Gray says. “DHA supports optimal hormone signaling and EPA helps decrease inflammation.” Start with a dose of 500 mg per day—after checking with your doctor, of course. Buy it: Life’s Abundance Fish Oil (Liquid) ($70, lifesabundance.com (Photo: Shutterstock) Glutathione Best supplement for women looking to support overall health and fight oxidation Dubbed the “master antioxidant,” glutathione helps your body fight oxidative stress, support liver detoxification, and keep skin glowing from the inside out. While your body naturally produces glutathione, levels can dip due to stress, aging, and exposure to toxins (hello, air pollution and that extra glass of wine). Because oral glutathione isn’t always well absorbed, look for a liposomal or acetylated form to maximize bioavailability. And don’t forget the glutathione precursors—foods rich in sulfur, like garlic, onions, and cruciferous veggies, help your body make more of its own supply. Buy it: Quicksilver Scientific Liposomal Glutathione ($45 for 1.7 oz., Quicksilverscientific.com) C15:0 (Fatty15) Best supplement for women looking to improve healthspan and increase longevity Think of it as armor for your cells—Fatty15 is a science-backed, plant-based C15:0 fatty acid that helps strengthen cell membranes, boost metabolism, and support longevity. As we age, our cells become weaker and more prone to damage, but research shows this recently discovered odd-chain saturated fat can help fortify them, reduce inflammation, and even improve mitochondrial function (aka your body’s energy powerhouses). It also supports the immune system, good gut health and a healthy metabolism. Since modern diets have phased out much of this essential fatty acid (buh-bye, full-fat dairy), a daily dose of Fatty15 helps fill the gap—no butter required. It’s a small but mighty way to nourish your body at the cellular level. Buy it: Fatty15 ($49 for 30 softgels, fatty15.com) Calcium Best supplement for women who avoid dairy: calcium Critical for bone and muscle health, most women score at least half of what they need from food. “But if you]]> https://nutritiouslife.com/live-consciously/5-ways-to-stop-financial-anxiety/?utm_source=rss&utm_medium=rss&utm_campaign=5-ways-to-stop-financial-anxiety Mon, 23 Sep 2024 18:36:00 +0000 https://nutritiouslf.wpenginepowered.com/5-ways-to-stop-financial-anxiety/ In addition to life’s regular anxieties, many of us are also experiencing financial anxiety for the first time right now. Whether it’s because of election season, the weather, or future uncertainty, many of us are worried about money.  Luckily, there are some very simple ways to combat financial worries. Tackling this often means a change of mindset—and financial anxiety is no different. Here are five ways to cure your financial stressors. The Thief of Joy  Always remember that comparison is the thief of joy. It’s really easy to look at Instagram and think that someone else has more money than you—and by extension, a better, cooler life—because they’re on a nice beach vacation while you’re tied to the computer or because they bought an expensive pair of shoes during lockdown while you were budgeting. But remember that you can’t tell someone else’s financial situation by social media, nor should you care. Focus on yourself and stop comparing. Once you put down the phone, you’ll feel almost instantly better. Take the Wheel Anxiety often comes from feeling out of control or lost. The best way to manage those feelings is to be proactive and take action. First, pinpoint what it is that you’re worried about. Is it planning for retirement? Trying to navigate life insurance? Then do your research. Take a class online or attend a virtual lesson on the subject. Once you’re armed with knowledge, you’ll feel more in control and better equipped to address your specific anxiety.  Reality Check Sometimes we suffer more in our imaginations than we do in reality. Take a second to think about the worst-case scenario. What will happen if your paycheck is short this month? Will your family and friends be able to help? Will you be okay? Can you always find another job? The answer to all of those is yes. Don’t let your mind spiral to the point where there’s a disconnect between your fears and what might realistically happen. Also remember to deal with issues if and when they come. There’s no use in whipping yourself up over “what if” questions. Save the real worrying for when a problem actually arises.  Small Bites Don’t try to tackle all of your financial anxieties at once. If you’re anxious about a number of things, pick one to address first. It’s easy to feel overwhelmed if you’re anxious about, say, how much you’ve been spending on groceries, whether you’ll be laid off, and if your company is doing alright financially. Choose the stressor that’s easiest to manage first. Once you’ve gotten one anxiety under control, you’ll feel better to move on to the others. If you try to address them all at once, you’ll only end up feeling more overwhelmed and unsure of where to begin. And remember, not everything has to be dealt with right away. It’s okay to take time. Ask for Help This doesn’t have to mean spending more money on a therapist. Rather, use the tools already available to you, whether that’s technology or other people. Perhaps you ask your partner to hold you accountable by taking inventory of how much you spend each week, or you use a budgeting app to help you stay organized. It’s okay to seek out assistance. Sometimes anxieties worsen when we feel like we’re dealing with them alone. Even just talking to a friend about your anxieties can put your mind at ease.  Everyone deals with financial anxiety at some point. Remember that your anxieties aren’t unique and that there are resources out there to help cure them. Sometimes this is your own mind! Other times, it’s useful to use an app. Find whatever it is that works for you; it might even be a mix of things. Remember that a little of these feelings are good. It keeps us from overspending and impulse buying. You just don’t want your financial fears to get the best of you.]]> https://nutritiouslife.com/love-more/jill-lawrence-tns-success/?utm_source=rss&utm_medium=rss&utm_campaign=jill-lawrence-tns-success Tue, 10 Sep 2024 15:27:00 +0000 https://nutritiouslf.wpenginepowered.com/jill-lawrence-tns-success/ It’s really hard to not be happy in Jill Lawrence’s presence.]]> https://nutritiouslife.com/stress-less/stress-brain-relaxation/?utm_source=rss&utm_medium=rss&utm_campaign=stress-brain-relaxation Tue, 02 Apr 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/stress-brain-relaxation/ If you find yourself regularly feeling overwhelmed by the day that’s ahead of you, believing that getting through the workday is a chore rather than an exciting challenge, or feeling completely drained by midday, you’re not alone. Millions of Americans, and many of them women, are in the same boat as you. What’s behind it all? Stress!  There’s good news, though: Once you understand what stress is and how your body reacts to it, you have a powerful tool you can deploy to combat it. And that magical tool is called relaxation! Now, hold on, we know what you’re thinking: “Um, of course I’d like to relax, but that’s easier said than done.” Or is it? Read on, because we’ve got you. Stress By The Numbers Nearly 75% of Americans report experiencing varied symptoms of stress at least once a month. Anger, irritability, nervousness, fatigue, and anxiousness are symptoms reported in nearly a third of the population. Chronic fatigue syndrome, at 0.4% of the population, is a major concern for Americans. That’s a whopping 836,000 to 2.5 million individuals nationwide. However, a good 40% of working individuals feel job-related stress is the bigger concern for them, feeling stressed or extremely stressed in the workplace.  The sources of stress are wide-ranging—from the economy and world events to personal relationships and finances. But stress disproportionately impacts more women than men. And that’s no surprise. Women, especially working women, simultaneously juggle responsibilities at home and in the workplace. As a result, they get busy with their daily tasks and forget to find time for themselves—a vital prerequisite to relaxing and destressing. How Stress Affects Your Brain While it’s important to realize that relaxation is the key to preventing stress before you experience it, and fighting stress once it’s upon you, it may help to understand how your body deals with stress. And the key to that understanding lies in our brain. The limbic system in our brain acts as the control center for processing stress. A closely-related subsystem, the prefrontal cortex, works to process stress signals and determine a response to them. Signals are sent to the amygdala (part of the limbic system) to trigger a fight-or-flight response to the stressful situation. The hypothalamus (another part of the limbic system) then carries out the appropriate response by opening glands and releasing adrenaline and cortisol, stress-fighting chemicals produced by the body. Our brains are excellent at perceiving stressful situations and delivering a hormonal response to them. However, here’s the problem: Unless we learn to relax and reduce stress in our lives, those chemical reactions might do more harm than good to our bodies. RELATED: The Power of Breakfast: Boost Your Brain with the Most Important Meal of the Day Why Women Are So Stressed Women tasked with playing multiple roles at home, work, and in other areas of society, experience more stress than men do. As a result, they aren’t able to pause, take a step back, and relax their way out of a stressful situation. From lack of focus and sleeplessness to nausea, upset stomach, and chest pains—it all adds up over time.  Women facing acute stress—stress triggered for a short period of time—might overcome those moments without a proper stress management strategy. Stress, brought about by childbirth, anxiety over a new relationship, impending separation or divorce, or taking on a new role in the workplace, can sometimes pass without employing strategies such as stress relief mitigation.  However, when left without an appropriate coping mechanism, acute stress may transform into chronic stress. If you don’t master the art of relaxation to destress, your brain’s amygdala will constantly send fight-flight signals to the hypothalamus. This will result in a continuous flood of adrenaline and cortisol in your body, which can be detrimental to your overall health. Relaxation Tips to Stress Less Relaxing—or Stress Less as we like to call it here at Nutritious Life—is a critical stress management strategy.  When you find yourself overwhelmed by stress, pause, stop everything you’re doing, and listen to your body. Take a deep breath and ask yourself:   What do I want right now?  How am I feeling right now?  Why do I feel this way?  This strategy acts as a “circuit breaker” that disengages your body and mind from the ongoing (or upcoming) stressful situation. It allows your brain to think logically, and develop a more rational response to combating stress. Some other helpful relaxation strategies include: Meditation and deep breathing Practicing yoga Getting a massage or going to a spa Working out or going for walks Taking frequent work breaks Learning to take time for yourself (park your motherly or spousal responsibilities for a moment each day and do fun things instead) Practice delegation and task breakdown (deconstruct a huge project into manageable smaller tasks, which gives you more time to take it easy instead of constantly being on the go) Reach out to friends and family and chat about bucket-filling topics  that don’t stress you out For women that lead a hectic work or home life (aka, all of us!), it can be challenging to take scheduled breaks to get to the gym or a spa to relax. If you’re feeling stress build up but are stuck at work or somewhere you can’t get away, try this quick stress-busting reset: inhale deeply, exhale,counting to ten as you release your breath. Do this at least five times, but as many times as you need to. Of course, lifestyle choices, diet, ensuring you get sufficient quality sleep each night, and nutrition also play an important role in staying healthy and stress-free. (This is why we’re such proponents of the 8 pillars of a Nutritious Life.) Staying up late every night, excessive consumption of alcoholic beverages, smoking, or drinking too much coffee—especially near bedtime—can destabilize your relaxation routines. Embracing a more organized schedule, either at work or home, also contributes to destressing and relaxation. You may also find supplements, such as magnesium, and vitamin B12, help with managing]]> https://nutritiouslife.com/nurture-yourself/how-to-focus-on-self-compassion/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-focus-on-self-compassion Tue, 20 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/how-to-focus-on-self-compassion/ The end of a rough winter season can sometimes cause frustration, inner criticism, and exhaustion. But instead of telling yourself: “I’ll feel better in spring,” why not start reversing this trend now. The reward will be for you, and also for your loved ones. Kristin Neff, leading researcher in self compassion, shares “Having compassion for yourself means that you honor and accept your humanness. Things will not always go the way you want them to go. You will encounter frustrations, incur losses, make mistakes, bump up against your limitations, and fall short of your ideals. This is the human condition…a reality shared by all of us. The more you open your heart to this reality instead of constantly fighting against it, the more you will be able to feel compassion for yourself and all your fellow humans in the experience of life.”’ Have you made or kept many plans this year? No? We can relate. But, let’s change that. One plan you can make and keep during this intense time is your self care. Feed your spirit by quieting your inner critic, embracing mindfulness, and reinforcing your rest and recharge button. Here’s how to start now: Quiet Inner Critic You know the voice, right? It nags…“I can’t believe you said that.” Or, “You look so fat in those pants.” Or, “You’re never going to get an invite to that meeting/party/event.” The inner critic is relentless! We talk to ourselves in ways we would never talk to a friend. I have heard some say that self-criticism is what motivates them. Instead, we should go with a shot of encouragement over criticism any day for lasting motivation.  Moods are directly connected to our thought patterns. If you exclusively pour in negative self-talk, criticism, and judgment, it will be difficult to feel happy or calm—which then hinders our ability to be productive and provide love to ourselves and others. I am not discounting productive criticism, but how one goes about the process is the key. Detach from harshness and embrace a more positive approach. Allowing your inner critic and negative self-talk to be in charge increases overall anxiety and depression.   Begin by noticing how often your inner voice goes in this unhelpful direction. Journaling can assist this process when you’re in a negative spiral. It can be difficult and unrealistic to jump quickly from the extreme of a negative mood to the extreme of a positive one. Start with something more neutral such as “I will figure this out”, “I am able to try a new plan”, or “I can trust myself.”  Think of how you would respond to a friend in need of a boost in confidence. Now, extend yourself the same gift. Embrace Mindfulness I know you keep seeing this recommendation over and over. The reason why you cannot get away from mindfulness meditation is simple—the research overwhelmingly supports this habit in any stress-reducing and self-care plan. Jon Kabat- Zinn, developer of MBSR (Mindfulness-based Stress Reduction), shares research stating, “There is a strong link between meditation, positive emotions, and a healthier immune system.”  I hear clients say all the time, “I can’t meditate because my mind never stops!” This is not about clearing your mind and having no thoughts. Mindfulness is about noticing, helping to break common rumination cycles we find ourselves in, and interrupting our knee-jerk reactions to life.  The goal is finding a stillness and quiet within you. You take in so much information every day.  Between the news cycle, social media, or family and friends, plan the time to sift through the noise and find your inner quiet. You make better decisions from this place, connect deeper to loved ones, and work more productively. There are numerous videos online to help you walk through a guided meditation or experiment with an app.  I like to simply set a timer on my phone for five minutes, and just sit and focus on my breath going in and out.   Reinforce rest and recharge There are many ways to go about recharging your batteries. Start with asking yourself, “What would make me feel better today?”  It is important to get in touch with how you’re truly feeling. Perhaps it’s more rest, cultivating connections with others, or extending yourself some patience which will be nurturing at that moment.  Pure isolation is not beneficial for mental health. Extend yourself some patience and grace right now. We’re all in this together, although everyone’s exact circumstance looks different. Let’s face it, all of our lives have been turned upside down. It would be abnormal for you not to feel somewhere between uneasy and completely overwhelmed. Acknowledge wherever you are today, and also acknowledge that this moment will not last forever. Author Shauna Niequist encourages us by saying, “Now I know that the best thing I can offer this world is not my force or energy, but a well-tended spirit, and a wise and brave soul.”  If you can tweak a few of your daily practices to tend to your spirit, not only will you be brave to face the day, but it will be contagious to those around you to do the same.   (Image: Shutterstock)]]> https://nutritiouslife.com/nurture-yourself/simple-ways-to-recharge-and-reset-this-weekend/?utm_source=rss&utm_medium=rss&utm_campaign=simple-ways-to-recharge-and-reset-this-weekend Wed, 14 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/simple-ways-to-recharge-and-reset-this-weekend/ In this new world of ours, it can feel like weekends don’t really exist anymore. When working from home, it’s hard to define when we are working, when we are parents, and when we are just ourselves. Finding even just five minutes of self-care often seems unattainable, and this constant stress can affect your entire body, causing headaches, aches, pains, and insomnia. But taking time for yourself is essential for your health.  At Nutritious Life, we believe unplugging is a priority; so much so that it has its own spot on our to-do lists (for good reason). If you’re struggling with work-life balance, planning a weekend (and we mean both Saturday and Sunday) to unwind or just have fun can be the mental health break you need.  To help you decompress, we’re sharing 10 simple ways to recharge and reset so you can (happily) conquer the days ahead.  Consciously Indulge Welcome indulgence with open arms by cooking your favorite comfort food or stirring up a sweet cocktail. Rewarding yourself is a form of self-care, and it may even lead to a healthier week ahead. A recent study found that people who associated chocolate cake with celebration lost more weight than those who felt guilty about eating it (we don’t use the word guilt here at NL). A much-deserved treat can put you in a positive mindset, and it’s a pretty tasty way to ring in the weekend. Skip the Schedule Don’t make the mistake of jam-packing your weekend.  It will only overwhelm you and lead to burnout. Instead, sleep in to help your body recover from those grueling weekday hours. Getting enough sleep boosts brain function, so prioritizing your zzz’s will set you up for a successful week. Try committing to rest rather than a handful of exhausting activities. Your energized weekday self will thank you for it. Bullet Journal  After a long week of staring at screens, pulling out a pen can feel therapeutic. On Saturday morning, release any thoughts into a journal so you can get out any lingering negativity from the week. A great method is bullet journaling which helps you track the past, organize the present, and plan for the future. This type of journaling allows you to record inspirations, reflections, and entries of progress toward your goals leading to better performance. Get Nostalgic Work-heavy weekdays can make us feel disconnected from people and things we love. Nostalgia is a powerful healing tool that can help you find meaning and increase social connectedness.  Reconnect by calling an old friend, or dig up objects that spark memories (old photo albums, a high school yearbook, or a family recipe). These purposeful actions will remind you of your passions beyond the every day, helping you attain a more meaningful life.  Pamper Yourself Embrace your definition of self-care with a pampering session. While getting a massage may not be in the cards at this moment, there are ways to plan some “me” time. Plan a morning yoga session to release tension, light a candle and soak in a bubble bath, or just relax with a good book. Whatever you choose, plan something special you’ll look forward to all week. It will make your hard work that much more worth it.  Declutter  This one sounds like work, but it can be really freeing. Organization is a great way to clear your mind and feel in control. Clutter overloads the visual cortex and interferes with its ability to process information, so a quick cleaning session can help you be more productive on Monday (and focus on the weekend fun). Start with something small like your purse, car console, or junk drawer. Enhance the experience by lighting a candle and turning on your favorite playlist. You’ll be surprised how therapeutic it really is. Turn Off the Tech & Get Outdoors We know you’ve heard this, but it’s worth repeating. Turn off your tech. How can you truly enjoy yourself if you’re tethered to work emails or random notifications? Research has shown when people “unplug,” they report feeling fresher and more recharged. Spend your time exploring and appreciating the world around you—go on a hike, garden, paint, swim, or stargaze! Just 10 minutes spent outdoors can improve mood and focus.  Give Back Giving back will lead to a more grateful, happy mindset. Just performing an act of kindness is the ultimate mood booster. Volunteer at a local animal shelter, bake treats for your neighbors, or teach a free class on something you love. Even better, it also benefits the well-being of others. You’ll enter the week having gained a new perspective and an uber-positive attitude.  Redecorate Amidst the chaos and stress of everyday life, your personal space should offer comfort and happiness. As we’re spending more time at home than ever, we may be in need of a refresh. Something as simple as rearranging the furniture or adding a bouquet of fresh-picked flowers can make you feel more creative or even clever. Studies have shown that rearranging your personal space can help you identify what you truly love, want, or need—offering relief in times of turmoil or heightened stress. Feeling extra adventurous? Try repainting your wall or furniture with a new color. Learn a New Skill If you’re feeling uninspired by the time Friday hits, spend the weekend exploring an exciting new skill. Having a hobby can help you get creative and raise your self-confidence. Pick something that will keep your mind engaged and your body active. Learn how to play an instrument, get creative with cross-stitching, walk around your town taking photos, or get adventurous with something physical like parkour or roller skating!]]> https://nutritiouslife.com/nurture-yourself/5-ways-i-learned-to-love-my-body-at-age-50/?utm_source=rss&utm_medium=rss&utm_campaign=5-ways-i-learned-to-love-my-body-at-age-50 Tue, 13 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/5-ways-i-learned-to-love-my-body-at-age-50/ As women, we spend a lot of time picking ourselves apart (My thighs are too big. I wish my nose was smaller. If only that jiggle in my belly would go away). But, what if we were to change our chatter? Rather than saying, “I’ll be happy if I fit into a smaller pair of jeans” or “I’ll look better if I just lose that 10 pounds,” look in the mirror and find the things that you love about yourself.  It’s taken me a long time—50 years to be exact—but, rather than continually trying to change myself, I’ve finally decided to love myself for who I am—on the inside and outside. I know this sounds simple (hard, but simple), but it completely changed the way I view my body. 5 Ways I Learned to Love My Body I Forgive Myself for Not Working Out Our bodies are like machines. They need to be fueled properly, they need rest and recovery, they need regular check-ups, and they need exercise. As someone who loves physical activity, I feel blessed to be afforded the gift of movement. But I have been guilty of beating myself up for missing a workout. I’m not saying that just because I’ve changed my perspective, I don’t sometimes struggle with taking a rest day. However, I know I need to give my body the recovery it deserves so I can perform better the next day.   When you’re feeling negative about missing a workout, stop! Instead, focus on what you did that was important (rested, chatted with a friend) and schedule some movement for the following day. I Know Food Is Not the Enemy I used to be afraid of food (don’t eat this! avoid that!). But, I want my body to be strong. That means putting the good stuff in. I’ve finally stopped counting calories, which can be detrimental to those suffering with disordered eating. Now, I think of calories as energy. I concentrate on listening to my hunger cues and consume what makes me feel the best. I try to eat a certain way during the week and relax a little more on the weekend so that I never feel deprived.  We also need to stop labeling food as good or bad, something I still struggle with. But when I indulge now, I try to enjoy the experience and not associate it with guilt (I know, easier said than done). I Don’t Compare Myself to Others No matter who I meet, I tend to notice their most attractive attributes (flawless skin, long lashes, or beautiful smile). I never see anything negative. Yet when I look in the mirror, I notice every wrinkle, every flaw. Now, instead of criticizing myself, I try to replace those mean words and thoughts with useful, empowering language like “strong,” “captivating,” or “bright.” It doesn’t always work, but with practice, I’ve learned to look at things differently.  Now, I wake up in the morning, look in the mirror, and consciously pick out at least one of my best attributes. Try it! I promise it will change your outlook. Plus, when you notice these things in yourself, chances are others are noticing it, too. I Surround Myself with Positivity I attribute some of my acceptance to my husband. Of course, we all want to learn how to find that confidence from within. But, I do recommend surrounding yourself with people who build you up rather than put you down. Sometimes, people’s own insecurities can cause them to criticize subconsciously. As I age, I’m more selective with who I like to spend my time with. I prefer positive, open-minded, accepting friends who are genuinely happy for my successes and there to support my failures.  When negative thoughts start to surface, I quickly find something else to focus on. One way is giving back: After a day of volunteering, I feel pretty silly for worrying about my muffin top. Or, when I’m training a client and they tell me they feel better, I also feel better.  Instead of focusing on the negative, I celebrate something every day. Before I go to bed, I think about something that made me happy that day. I Remember What Truly Matters In the midst of life’s most stressful moments, I remember to recognize what I do have. I cherish my family and friends, my career, and my health. I still have days when I feel fat, think negatively, and hate my hair—but they don’t stop me from reframing it to find the positive. I choose inner happiness now, and hopefully you won’t have to wait 50 years to embrace yours, too.]]> https://nutritiouslife.com/nurture-yourself/how-my-daughter-revolutionized-my-fitness-routine/?utm_source=rss&utm_medium=rss&utm_campaign=how-my-daughter-revolutionized-my-fitness-routine Wed, 07 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/how-my-daughter-revolutionized-my-fitness-routine/ I’ve always been told that having children will change your life forever. This is undoubtedly true—your love expands to depths that are indescribable. But I never expected that having children would revolutionize the way I view and support my fitness routine.  (Photo: Alexander Kusak) Pre-Baby Fitness Goals Prior to having my daughter, I worked out every day. If it wasn’t for at least an hour, and at a high-intensity, I was convinced I didn’t get a “good workout.” Back then, my main purpose behind working out was to be fit and healthy, but if I’m being completely honest, my “why” was really to make sure I “looked” fit.  Unfortunately, my mentality towards achieving fitness was void of tuning into how I felt on any given day. I was constantly pushing myself without taking the time to ask questions like,  “Am I tired? Could I use a rest day?”   “Am I under a lot of stress? Would I benefit more from a long leisurely walk than an insanely intense workout?”  “Are my muscles really sore? Would doing yoga be a better way to support my recovery today?”  It took having a child for me to begin shifting my mentality toward achieving whole-body health and fitness. Becoming More In-Tune With My Body It wasn’t until I was well into my first pregnancy with my daughter that I began to feel a shift in my body. While I was growing a little human being inside me, I suddenly started to notice signs indicating what my body was capable of doing or not doing. My body was adamantly telling me to shift my priorities and listen more carefully to its needs versus doing what I thought I needed to do to be “fit.” This was the beginning of my search for a more diverse fitness routine that would better support my “new” body and reality. After giving birth to my daughter, I transitioned into a new phase of life, which came with a new outlook on life and health in general. To say this transition was difficult would be an understatement. It was really, really hard. I was navigating new experiences and responsibilities, now with less time and energy (hello, constant feedings, diaper changings, working full-time and lack of sleep) while also trying to maintain my healthy lifestyle on the same level as I did pre-baby.  Understanding My Body’s Limits As you might imagine, trying to be and do it all was beginning to take a toll on me. And my daily feelings that I was failing to meet my fitness goals added unnecessary stress. I quickly realized that my expectations were unrealistic for this stage of life. I knew I needed to shift my perspective and revolutionize the way I viewed my fitness routine, whether I liked it or not. Everyone can relate to experiencing a new season of life in some way. It could be starting a family, caring for a sick loved one, moving to a new city, starting a new career, etc. Does a new season, with new variables in life, mean we just stop investing in our health? No. Should I just stop exercising because I’m tired every day from caring for a newborn? No. I wasn’t going to give up on exercise altogether; it was too important to me. I just needed to redefine what exercise, or as I like to call it, “movement,” looked like for me. I let go of my past, reset my expectations, and did my best to embrace changes as they came. My Post-Baby Fitness Routine And there were a lot of changes. I began to celebrate a 10-minute yoga session while my daughter napped. I savored a walk—brisk or slow—while pushing her in the stroller. I included her in my workout videos and just had fun with it. It’s been a tough but incredible learning experience as I’ve walked through this new phase of life. Most importantly, I’ve learned that when you tune into what your body needs versus listening to external factors or being trapped by what you have always done, you begin to feel a new sense of freedom and empowerment. I have learned that life is dynamic, and so is our health. And, to optimize our health, I believe we must evolve with our ever-changing lives. We must listen to our inner voice at all times, even if it feels easier not to. My Ever-Changing Fitness Journey Fast-forward to today: I now have two children. My daughter is 5, and my son is 3. Once again, life has changed and so has my fitness routine to match my energy level, my priorities, and my goals. Today, we like to have family fitness time together, and my “why” has become so much bigger than myself.  My needs and goals have stretched far beyond a desire to “look” fit. I want to be and feel fit and healthy because I want to feel energized enough to keep up with my kids all day. I also know that being healthy will support my mental health and allow me to be a positive influence on my kids’ health. Family Fitness Resources Fitness is a journey that changes through the different stages of your life. Starting a family can sometimes make it difficult to maintain strict fitness goals and routines. If you’re looking to start a new fitness routine that fits into your new phase of life, or want to begin incorporating family fitness time into your days, here are a few free resources that have supported our family fitness goals over the years: Yoga for kids  Hundreds of simple, at-home workouts Our favorite large exercise & yoga mats for you and your family  Affordable Rebounder designed for adults and children Your Fitness Journey What type of fitness routine makes sense for you right now? It’s okay if it’s not the same as it was 10 years ago or even five months ago. If it’s time for a change, try to let go]]> https://nutritiouslife.com/nurture-yourself/6-home-organizing-tips-to-make-your-home-feel-new-again/?utm_source=rss&utm_medium=rss&utm_campaign=6-home-organizing-tips-to-make-your-home-feel-new-again Mon, 29 Jan 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/6-home-organizing-tips-to-make-your-home-feel-new-again/ A new year brings a new start. Normally, we have our list of resolutions: our promises to get to the gym, not to procrastinate on our projects, and spend more quality time with friends and family. Unfortunately, studies show most of us will have abandoned our resolutions by mid-month.  Yikes! This year, let’s try a different approach. Instead of a making new resolutions, let’s resolve to set up our home in a way that helps us reach our goals.    Our homes continue to be our everything space—workplace, school, gym, restaurant, and more. So, it’s important to create mindful areas to achieve our goals. Take a good look at your list of intentions and compare it to how your home is actually being used. Perhaps your work has swallowed up the dining room table. Sit-down meals with the family have turned into eating in front of our individual devices. Or, your kids are taking Zoom schooling on their bedroom floor and on the kitchen counter. Set them up for success by carving out a quiet, distraction-free study nook.  To lead a more organized and inspired life, the space around you must function to meet your new needs. It’s empowering. If your home is organized, your mindset will be, too.  Here are some simple steps to help transform your home into a more comfortable and functional space: Set Goals   Sit down with each family member to determine their 2024 at-home needs. What type of spaces will support their daily goals? If you want a fit and healthy life, do you actually have a place set up in your home or garage to work out? Is your kitchen stocked with what you need for healthy meals? Make a Plan Determine what room or space fits each family member best, based on their daily goals. You can either restructure a portion of a room, or you can actually swap!  For instance, does your child need better study habits? Have them swap rooms with a sibling for a new fresh space with a new desk to inspire focus. Also, take a look at shared spaces. Is the living room unused for most of the day? Change a portion of it into an office or workout space.  Make a detailed plan of how and when you’ll use each room. Arrange the new layout to actually function for your new goals and inspire work, study, and workout habits. If a space has multiple functions, be sure you’ve arranged ways to quickly transform the space from one use to another. Think trays and baskets to whisk the old use out and the new use in. Measure Save yourself major headaches by using a measuring tape. Make sure all the furniture will actually fit in the new layout. You can make drawings of each room to scale and use scale cut-outs of each piece of furniture—à la paper dolls. Move your new design layout around with your fingertips a few times before you actually do the heavy lifting. Design Here comes the fun part! Each person gets to design their new space. The designs can be full-room swaps or just moving specific furniture pieces from one room to another. Or, perhaps it’s as simple as adding functional accessories. The “game show” challenge is to design the space with the furniture and accessories that you already own. Maybe Jack’s desk is really the right size for Bella’s homeschooling now? She can make it her own by sanding it down and painting it her favorite color. Has mom’s work taken over the dining room table? Place trays on the table for mom to keep her work items. That way, she can easily remove it at the end of the day. Voila! There’s actually a clear table when it’s time for dinner. Swap, Move, & Clean This is a big job but it will be so much better on the other side of the transformation. Move everything out of the chosen room. Clean each room until it sparkles.   Decorate & Move In Once clean, it’s time to add all of the chosen design elements, decorate, and rearrange the furniture from the full-room swaps to adding functional accessories and furniture to portions of rooms. Don’t forget to hang wall art. Handle every detail down to hanging the new occupant’s name on the door. You’ll all fall in love with your home all over again. That night, your child gets to sleep in the new room that they helped design! Or, you get to read a book in your new, QUIET office. Each new space is now clean and organized, and its new design will inspire you to turn your resolutions into habits.  Your freshly transformed and functional home will give you the gift of peace of mind. You’ll emerge satisfied that you and your family were able to stay on track and make those resolutions realities.  When your space functions as you need it, you feel more organized and supported. (Images: NorthStar Moving)]]>