There are so many tools out there for us to use to “better” our health. Online exercise programs, super inexpensive gym memberships, childcare at these gyms, blogs, television programs, social media support groups, documentaries, news features, super foods, super supplements, shakes that will “transform” you, health coaches, personal trainers, online programs, meal kits, you name it, it’s out there. Why with so many transformation tools, support, and things promising to make your life easier… is it more difficult than ever to achieve wellness? To not only start our goals- but to actually continue them and make them a part of our everyday? Why are we the unhealthiest we’ve EVER been, and continue down this path? Our stress actually has INCREASED as the conveniences have increased. So are they really that convenient? Or work?
I’ve done so many of the above… actually most… and this past year I’ve really honed in on what works for me, my clients, and my family. What is it?
Laura Ingalls Wilder says it all right here: “It is the sweet, simple things of life which are the real ones after all.”
Stay tuned for how I make our lives simple which allows us to achieve the wellness goals and values we have. For now, I want you to think about things that are clogging your vision, your values, your goals… what you can say goodbye to and what you can hit the pause button on. We are not meant to multi-task and do-it-all. We are truly meant to be simple, and do it right. Let’s talk more the next time.
Starting today I will be doing a 7-week count down of ways to get both you and your family closer to your wellness goals. Today at week 7, we have 7 simple changes you can start THIS WEEK to get your family started. You don’t have to do all 7 of these this week but they are great reminders you can print and place on your fridge to spark some motivation. To ignite a decision that you haven’t made before. To step out of your comfort zone one time that day. Here we go… some things you can put on that wellness bookshelf for when you are ready for change:
- Feed your family the right carbohydrates- avoiding refined or overly processed foods. What are the right carbohydrates? The slow burning ones that actually have nutritional value: fruits, whole grains, and VEGGIES.
- Eat foods that will keep you full- full of protein, fat, fiber, and the right carbohydrates that is!
- Focus on the foods that will make your children grow, along with you & your family having energy, strong immunity (cold & flu season is among us), quality brain function, and positive mood (yes, your foods affect your mood!) and make your bodies function at their best.
- Mindful versus mindless eating- know when you’re hungry and when you’re full. Teach your children to have a 2-way conversation with their body. Don’t make them clean their plate – they know when they are full. And you do too!
- Get moving and be active as a family. If you don’t have time to exercise, make time as a family so you don’t feel you’re taking away from them. That time will actually be higher quality then just sitting around. You can take a walk, play a game outside, do an online yoga session as a family, or even put some music on and dance.
- Teach your children how to shop & make wise decisions for themselves- boost their nutritional confidence! They need to have the knowledge of what certain foods give us, or don’t. It’s not just about things tasting good or stopping a growling tummy.
- Fat is not the enemy- choose the best fats for your brains, metabolism, concentration & mood. Yes, fat is good for you. The right fat. Your child’s brain is growing up until age 8 so they need healthy, full fats, to fuel their brain. Olive oil, coconut oil, grass-fed dairy, ghee, avocado, and raw nuts are wonderful examples. Fat is consumed in moderation- like many foods- even though they are beneficial to our health.
Next week is week 6 where I’ll have 6 new tips to get you and your family on the right path to your family wellness. Don’t overwhelm yourself with these tips. One change today is a HUGE accomplishment. What change will YOU make today and what example will you teach your family? Comment below!
My good friend and partner of Powering Through Perimenopause, Carrie Koziol (http://www.pilatesbycarrie.com), just posted an amazing piece on how the exercises you’re finding online could actually be doing more harm than good in the peri and menopausal stages of your life. Carrie is THE expert and I agree with all she teaches & preaches where her education & experience support her passion. Here is some great information from her recent blog:
Fallacy #3: Menopause and Sprinting:
One site recommends introducing interval training which they describe as sprinting alternated with a moderate pace. Now I am a former runner so no judgement.
But I’m also a 40 year old woman so…..”Judgy Wudgy was a Bear.” I do not think that sprinting belongs in a fitness program designed for menopausal women.
High intensity? Yes! But more important is the low impact.
Here’s what I mean- watch this video: https://www.youtube.com/watch?v=vTQjcucjFaU
Having the right information for the stage your body is at- what it will respond to and what will actually harm it- is critical. That’s why Dr. Google can be not only overwhelming, but incorrect. There are too many people out there giving information without the education behind them. What YOU need are experts to help you through this time- to embrace it and not be afraid of it. How? To have all the tools in your hands- the correct ones. Because in all honesty, these are the best years of your life. Join me, Carrie Koziol, and Dr. Katie Johnson as we give you these tools. Live and in person along with a group of amazing women around you to support you. Registration began 8/28 and the course starts 9/13 so don’t wait too long- only 10 spots are saved!
POWERING THROUGH PERIMENOPAUSE (& MENOPAUSE) BEGINS SOON!
Where: Good Samaritan Health & Wellness Center in Downers Grove
When: Wednesdays, 9:30-11:30 AM from Sept 13-Nov 1, 2017
Register Here: http://atyourschool.youritdept.com/ahc/jsp/ViewEvent.jsp?eventId=212575
I’ve been a tad MIA lately and I apologize! If you haven’t been following me personally on Facebook, you may not be aware that I wrote & published my first children’s book, “It’s Just Me…Brooklyn” (http://www.itsjustmebrooklyn.com ). The book is about my daughter, Brooklyn, and her two cats as she navigates life on her own and full of pride. Wow! What a whirlwind adventure it’s been. I attended BEA and BookCon in NYC at the end of May where the book came out right after that which has taken me on a whirlwind tour with the book. During that time I decided what my next series of books will be (yes, I’m officially an author!) and with being a Holistic Health Coach, health is going to be the focus. In the eyes of my 4 year old, Brooklyn. Of course the cats will also be a part of the books too ;-).
Most women I’ve worked with who have children ask me “How can I get my family to eat this way?” My beliefs, values, and focus when it comes to health can apply to children, spouses, parents, the whole family. It’s not a rocket science formula or complicated diet. So after a while I thought “I need to do something about this” and started another journey in May. I obtained another health coaching certification from the Dr. Sears Wellness Institute to work with Families & Children. Where my next series will focus on holistic health for your child and family- with Brooklyn’s fun, independent and vibrant sense of style. These books will be a fabulous tool for your family. We need all the help we can get at times. Even I do!
With this shift, I was also honored to be a featured panelist at BEA and BookCon with the fabulous Susan Verde who wrote “I am Yoga”, “I am Peace”, “You and Me”, “My Kicks”, “The Water Princess”, and “The Museum”. We discussed what health means to us for the mind, body, and soul. Susan and I learned a lot from one another and I consider her a new friend. I was so honored to sit right next to her and meet such a generous, kind, and healthy soul. She ignited my passion for these new books even more.
So when do the books come out? 2018 my friend! I have already started writing them and am just so excited to get them into your hands. There will be 4 books focusing on all areas of health where you can buy the books as a set or individually. Stay tuned for more!
Am I still working with women’s health? I am still passionate about it and will be doing my 8-Week Powering Through Perimenopause course starting September 13th at Good Samaritan Hospital in Downers Grove. You can register with the hospital starting August 28th. Other than the course, my focus is going to be the books and speaking where I’m simply hitting “pause” on one-on-one coaching. But know you can always reach out to me with questions you have or if you need a referral.
XO and I look forward to sharing all my books with you and your family! Follow me on Instagram (itsjustme_brooklyn) or Facebook (It’s Just Me, Brooklyn) to stay up to date on what’s going on and events I’m hosting. Or simply go on my book website (http://www.itsjustmebrooklyn.com) to sign up to be Brooklyn’s penpal to receive all information directly to your inbox. Thank you for your support, understanding, and I wish you all the best. I will still be blogging on here btw ;-).
Do you hear the words “hormone balance” and get confused to actually what it means or how you should feel? Do you only associate it with pregnancy or menopause? Or the teenage years?
Hormone health is important at any age and should be at the forefront of you mind your entire lifetime. Hormones are the chemical messengers that make your entire body function. Not just your menstrual cycle. And there are thousands of different kinds for each part of your body.
There are many things that can disrupt your hormones and many things to focus on to increase that function and balance. Here are 5 that I find important:
- Elimination: Keeping your liver healthy and functioning is so important. The quality of your liver health will determine your hormonal health. Keeping your body full of fiber, water, lessening harmful ingredients that can clog your liver, exercising, and allowing the liver to do the process of elimination at its best. Anything that isn’t eliminated and floats around your system can clog this elimination process.
- Blood sugar: This is HUGE. I tell all my clients that balancing your blood sugar is essential to hormone balance AND your health in general. Your weight. Your energy. Your mood. Everything. How do you do this? First, eat a protein-rich breakfast every morning. Yes, you need breakfast. Second, don’t wait too long between meals. Third, graze and listen to your hunger cues. Fourth, every meal should contain the 3 macronutrients in some form. Those are healthy fats, clean proteins, and complex carbohydrates. They slow down the digestive process, which will keep you full and will avoid the blood sugar surges and crashes.
- Rest & repair: Sleep! Recover at night with a good night’s sleep. Rest when you’re tired. Stop moving at 110 mph. Unless you have a newborn or a toddler who’s jumping into your bed every five minutes, aim for 7-8 hours of quality sleep. In the dark. No TV. No technology. Avoid the tech at least an hour prior to bed.
- Stress: This can be from the world around you or what you’re putting inside you. Managing the emotional stresses is essential to hormone health. Stress, and the hormone cortisol, can create inflammation and hormone imbalance if not at the right level. Foods and beverages can do this as well. This includes sugar, alcohol, red meat, refined grains, and dairy. So if you’re getting stress in the mind as well as inside that beautiful body of yours, it’s a double-whammy.
- Clean living: Slowly educating and changing your products is so important for hormone health. Endocrine disrupting ingredients can clog your system, confuse your body, and put it in a hormonal tornado. This goes along with liver health. Do you need to throw out your entire bathroom, kitchen, and makeup supplies tonight? No. Start educating yourself on www.ewg.org and then slowly make changes. Think of what you and your family use and touch the most first and then within time, swap the ick for the safe.
There are more essentials to hormone balance but I feel these are the most important. If you want to learn more, work with me and I will teach and support you through the changes you want to make. Here’s to your hormonal health and happiness!