There is a lot of running around, eating on the go, missing meals, mental stress, physical strain, and interrupted sleep routines when sports are in full gear!
So how we can support our kids who are in sports anytime of year?
Here are five ways you can keep your child thriving through the busy seasons:
1. Hydration: Dehydration causes fatigue, sluggishness, constipation, inability to properly detox, headaches, muscle aches, and leaves kids prone to injury. Have your child start their day with a cup of water before they run off to school. Send them with a water bottle for at school, and even an extra if they don't have a healthy clean source of water to refill during the day or after school during practice. Keep water in your vehicle as well so they always have a refill or a new bottle while you are on the run. You would be surprised at how much your child will drink when they have the time to actually sit and realize they are thirsty.
If the weather is a scorcher be sure the kids have electrolytes as well. Electrolytes are minerals the body needs to balance fluid inside and outside of cells. They also help muscles contract, hence why if the body looses too many electrolytes through excessive sweating and urination, one can develop muscle cramps. This is certainly not what your die hard player wants to have during game time.
When it comes to replacing electrolytes, you can offer foods that contain electrolytes to support balance or you can opt for an electrolyte packet to add to their water. The amount depends on the child's weight, age, and of course the intensity of the workout. You should also take into consideration the heat and how much they are sweating. Ask your health provider how much of an electrolyte packet or what amount your child can safely have as a supplement. Note that each electrolyte powder may vary in electrolytes in contains and dose. Some also contain magnesium while some do not.
Another way you can replace lost electrolytes is simply by offering a variety of foods that contain some of the electrolytes that may be depleted. A combination of these foods could look like sunflower seeds, pumpkin seeds, bananas, avocados, dill pickles, and chicken.
Here is one more great combination of foods that can help your child keep electrolyte balance on game days which includes oranges, nectarines, almonds, cashews, dark chocolate, salmon, and kiwi. There are also two that stand at the top to be brought with on game day, that hydrate and replace electrolytes, and those are watermelon and cucumbers.
Try to avoid sports drinks that contain artificial dyes and sweeteners, or tons of sugar. Read the label and see how much sugar is in each serving so you know ahead of time as often kids will make multiple trips to the soda machine in one game day. This allows you to be sure they aren't filling with sugar alone, but also have room for the healthy foods that help them build energy, muscle, and immunity to be to be at their best.
Want more ways to keep your child hydrated during summer? Click Here!
2. Foods that Nourish Athletes: When it comes to daily health, we all know that diet is everything. The problem is though, there are unhealthy foods every angle your child turns. In order to get the healthy foods that fuel your child's muscles and elevate energy and performance in, you must fill them with healthy foods so they avoid the processed short term fillers that contain barely any protein or nutrients. Foods high in protein take longer to digest which leaves your child feeling fuller longer. Processed sugary foods will not sustain energy and can add a huge sugar spike with unwanted side effects.
A breakfast high in protein is a great way to start the day, and high protein snacks to offer throughout the day are a fabulous option, especially when sided with a side of watermelon or cucumbers. Grass fed beef sticks are usually a win for kids of all ages. Wild caught salmon sticks are a favorite for some as well! Sandwiches with a combination of lettuce, cucumbers, spinach, turkey, chicken, and cheese make for a great lunch on the go.
Fruits and foods high in vitamin C are also a great choice to send with or offer your child since they are exposed to many other kids, and their germs, many days of the week. We all know some kids will push through anything just to make it to the game to play, irregardless of how they feel. So serve up your high vitamin C foods like oranges, strawberries, and bell peppers to keep their immune health elevated so they make it to game day!
Want to learn how to use food as medicine in one quick read? Click Here!
3. Stretch It Out: It's easy for kids to run at full speeds ahead, lift heavy weights, and do exhausting workouts... but it isn't easy for them to sit still and stretch. They need reminders. The best way to get your kids to do a good stretch before and after practice and games, is to do it with them. Stretching doesn't just stretch muscles to help prevent injury, it also moves lymph. Your lymphatic system can be thought of as your bodies drainage system, kind of like a plumbing system. It is a group of organs, vessles, and tissues that move a clear fluid (called lymph) back into the bloodstream. The lymphatic system serves the body by helping it remove foreign invaders and balance fluid levels. If this system isn't able to move fluidly, then the body cannot properly detox. You can now see how stretching with your child can have a positive effect on your body as well.
When it comes to getting a good stretch in, breathing plays a crucial role in how well the muscle stretch is. Be sure your child is not holding there breath or taking short fast breaths while stretching. Stretching should be a calm and slow process to reduce risk of injury. It helps to take note that you and your child are breathing slowly, trying to focus on letting the muscle relax through the stretch. When you exhale, you should notice the muscle your stretching relax a bit and ease more into the stretch.
4. Mindfulness: Being a team player takes a lot of mindset focus. This focus comes to kids at all different ages and on all different levels. Irregardless of your child's age, practicing mindfulness throughout the season will be extremely helpful for your child to not only perform, but also to cope with emotions. There are several ways your child can calm the mind to focus including meditation, quiet walks, spending time in nature, taking breaks to just lay and rest in between games, quiet time, reading a book, etc. This mindful time can be daily or multiple times a day, especially in between games if the day is full. The purpose and main goal are to allow your child time decompress, regain focus, and balance emotions. Mindful time also rids negative energy which can majorly disrupt performance.
5. Natural Remedies that Support Muscle Relaxation: Repetitive motions and muscle use of the same muscles can be hard on ones body. Tight muscles can cause other muscles to have to work harder, causing further tension down the line. It works like dominos. Keeping your focus on nourishing your child and using natural remedies to support muscle relaxation and increase circulation can help with performance and help to prevent future strain or injury.
Two natural therapies that can help ease tight muscles are massage and cupping. The options these days for home massagers are everywhere and in every shape and size. Choosing a massager would depend on your kiddos preference, the muscles needing to be massaged, and their willingness to use it. Most massage therapists will also perform chair massages for the kid that doesn't likes to be on the go and can't rest for long periods of time. Often massage therapist also know how to perform cupping of the muscles, which is a great way to increase circulation to the area of a sore muscle and promote healing. If your massage therapist does not perform cupping, often one who specialized in acupressure or acupuncture therapy will have it offered in their services.
Using a blend of essential oils such as Lavender (Lavandula angustifolia), Roman Chamomile (Anthemis nobilis), German Chamomile (Matricaria recutita), Eucalyptus (Eucalyptus globulus), and Peppermint (Mentha piperita) applied before and after practice or games can be extremely beneficial to again, promote circulation to the muscle, move fluid, ease muscle tension and aches, and help calm tight overworked muscles. **Be sure the essential oil blend is properly diluted in a kid safe dilution ratio and the essential oils are kid safe per your child's age and health profile.**
Want more tips on safe essential oil use for kids? Click Here!
You are helping your little or big athlete out in so many ways by nourishing their bodies inside and out!
If you want to excel in your athletes healthy routines and natural remedies, Click Here to Book a Wellness Session to get the support, guidance, and resources you need to help your child thrive!
Wishing your athletes health, wellness, and a fabulous season!
As the clock strikes midnight on New Year's Eve, many of us embark on a journey to set ambitious resolutions for the year ahead. However, as the weeks pass, the initial enthusiasm often fades, and these resolutions end up abandoned.
Why do resolutions fail, and how can we ensure that our goals are not just wishful thinking? Let's explore the pitfalls and discover the secrets to making lasting change.
Why Resolutions Fail:
The Power of Goals:
Instead of making resolutions, consider setting achievable health and wellness goals. Goals are specific, measurable, and realistic. Here's how you can turn your resolutions into multiple achievable goals, along with small steps to ensure success:
Small Steps to Wellness Create Leaps:
The beauty of small steps lies in their cumulative impact. Over time, these consistent efforts lead to significant leaps in health and wellness. By focusing on manageable goals, you create a sustainable path to success. Here's how small steps contribute to overall well-being:
Cheers to a year of small steps and big accomplishments!
If you need support, guidance, and an expert who can deliver the education you need on your wellness journey, then you're ready for your first wellness session! Click below to get started and let's do this! You have goals, we know the path to get you there!
In a world that often moves at a hectic pace, taking a moment to appreciate the healing properties of the foods we consume can be a game changer for our health. Today, let's delve into the medicinal wonders of some everyday kitchen staples and explore ways to incorporate them into your daily routine.
1. Onions and Garlic: Known for their immune-boosting properties, onions and garlic are culinary powerhouses. Incorporate them into your meals for a flavorful kick and enhanced health benefits. Try a simple sauté of onions and garlic as a base for soups, stews, or mashed potatoes, which most kiddos love! If you have a picky eater, use a smoothie or blender to blend the garlic and onions prior to adding into your recipes. While you are blending, feel free to add carrots, broccoli, bell peppers (high in Vitamin C), or any other veggies you have on hand to sneak in more nutrition.
2. Pepper: Black pepper contains piperine, known for its anti-inflammatory effects, which comes in handy for sinus colds and coughs that are often accompanied by inflammation. Add a dash of black pepper to salads, soups (chicken noodle if you have a cold), or main dishes for a burst of flavor with additional health benefits. You can get away with adding a small amount for kids or teens who do not care for pepper, as even a small amount of something good for the body is better than having none. The black pepper also accompanies the turmeric, which is next on the list, to help with the absorption of the turmeric. *Keep pepper out of reach of children, especially small children. Only add pepper in very minute quantities if cooking for small children or use at your discretion in your meals with what your family prefers and what is safe for your children. Definitely keep out of reach of babies and toddlers.
3. Turmeric: This golden healing herb, with its active compound curcumin, boasts anti-inflammatory and antioxidant properties. Create a golden milk latte with turmeric, ginger, and a touch of honey for a soothing and healthful beverage. For the kiddos, you can add this healthy herb powdered (as a spice) to the meals you are adding your onions, garlic, and black pepper to already. It compliments them well! Turmeric has become a staple seasoning in our home that the kids now automatically add to their dishes with a dash a black pepper. Kid approved when they realize you have already been adding it to meals for quite some time, or better yet, when you teach them why you are adding the herbs and foods to your meals for health reasons.
4. Bone Broth: Gut health affects our immunity. Bone broth is rich in nutrients that support gut health, joint function, and skin elasticity. Make a nourishing soup or sip on warm bone broth for a comforting and healing experience. This is a great option for a soup base for chicken noodle soup when the kids are ill. It is also super beneficial to help the natural gut microbiome keep up and assist to keep immunity elevated so you and your children can ward off those germ bugs.
5. Hydrating Homemade Popsicles: Combat dehydration with homemade popsicles made from pureed fruits like watermelon or strawberries. Add coconut water instead of water to increase electrolytes, which are often lost during illness.
6. Healing Teas: Explore the world of herbal teas for both hydration and healing. Teas that contain chamomile and or marshmallow root are known for their soothing properties and can be enjoyed throughout the day. Adding an elderberry infused honey can help not only boost immunity with it's antioxidant and vitamin C power, but can also sooth coughs and sore throats.
7. Lemon Water: Start your day with a glass of warm lemon water. This simple ritual can aid digestion and provide a dose of vitamin C for immune support. Lemon water is extremely beneficial to help prevent illness, and for a faster recovery.
8. Foods High in Vitamin C: Keep plenty of foods high in this immune building vitamin on hand for you and your kids to snack on daily. Watermelon, strawberries, oranges, mandarins, bell peppers, tomatoes, and even potatoes (sweet ones too!). Always keep fruits and veggies available fresh or frozen to use in smoothies, sorbet, or to warm and add to a bowl of oatmeal. Fruits and veggies also contain fiber, which helps the body with elimination and therefore detoxification.
Remember, the key to using food as medicine lies in consistency. Integrate these medicinal foods into your diet regularly to experience their full benefits.
Your journey to a healthier, more vibrant you begins in the heart of your kitchen.
Cheers to nourishing your body from the inside out and helping your family do things like, prevent illness, recover more quickly, and have more energy!
Feel free to experiment with these ideas, adapt them to your preferences, and savor the journey to a more vibrant, health-conscious lifestyle.
Please feel free to reach out via email if you have questions or need ideas for those picky eaters! I love helping you and your children stay healthy and well! 💜 Jamie
Wish you could start living a more simple and natural lifestyle but have no idea where to start?
Being a mom is a full-time job, and when your child is under the weather with a persistent cough, it can be challenging to find the time to give them extra TLC while managing your daily responsibilities. Thankfully, there are several simple natural remedies you can use to help ease your child's cough to try to prevent a nagging cough from turning into something much worse (like pneumonia). Here are some valuable tips to naturally alleviate your child's cough.
1. Herbal Tea - There are many types of herbal teas that offer specific ailment relief such as coughs. Another option while searching for the perfect herbal tea is to think about your child getting a good night of rest. Chamomile tea is a great choice that can also help to promote calm and a more restful night of sleep. There are also many immune boosting herbal tea blends that may be the perfect option for your child depending on the blend and your child's palate preference. Which ever herbal tea you choose, just be sure to check all ingredients in the blend for children's safety.
Add a dab of honey (elderberry honey is super to maximize more immune fighting power) and lemon to the herbal tea to give a superior immune fighting boost. Honey alone can help ease a cough, allowing a child some relief and better rest. Best of all, most children won't turn down a dab of honey on a spoon!
Lemons are full of antioxidants and vitamin C so they too, make a great addition to a cup of warm tea.
Non caffeinated herbal tea can help keep your kiddo hydrated, which is necessary to keep mucus draining and the body detoxing.
2. Moisture - Adding moisture to the air can be incredibly effective in relieving congestion and soothing a cough. Have your child enjoy a warm lavender and epsom salt bath for about 10-15 minutes so they can benefit from the effects of moisture in the air. You can also use a humidifier in your child's room to keep the air moist, which can help ease their cough. (Always dilute essential oils for bath time in a carrier oil. Also be sure the essential oils used are kid safe and bath safe. The number of drops of the essential oil in the blend for the bath will depend on child's age or health profile.)
3. Hydration - Make sure your child stays well-hydrated. Encourage them to drink water, caffeine free herbal teas, or chicken bone broth or vegetable broths throughout the day. Again, staying hydrated helps to thin mucus, making it easier to expel. Avoid sugary and caffeinated drinks, as they can dehydrate the body and worsen coughs (not to mention they have NO nutritional value which means ZERO immune boosting value or nutrition the body needs).
4. Prop Up the Pillow - Elevate your child's head slightly while they sleep by placing an extra pillow under their head. This can help reduce postnasal drip, which often leads to coughing at night.
5. Use Essential Oils - Some essential oils, like frankincense (Boswellia carterii) and lavender (Lavandula angustifolia), can help ease coughs and that annoying tickle in the throat. Diffuse a few drops of essential oil in your child's room and/or apply a diluted blend to their chest (always follow safety guidelines for essential oil use with children).
You have probably heard peppermint and eucalyptus are also great for coughs. This is true, however, these oils are not recommended for children under ten due to serious potential adverse affects. Check precautions and always use your best judgement with your child and products, as you know your child best. Both of these essential oils are also stimulating, meaning they can prevent an older kiddo (ten and above per safe use) from getting a good night of sleep. Frankincense and Lavender can be very calming, offering a means of support for cough relief and rest which is a win win!
6. Rest and Sleep - Ensure your child gets enough rest and sleep. A well-rested body can heal more efficiently, and a tired child may have a more persistent cough. If your child didn't sleep well during bedtime hours, set them up for a comfortable day time snoozer by making a quiet room a little darker, using nature sound app's to cover up any noises, and snuggling them in cozy and tight so they can get some much needed shut eye.
7. Avoid Lung Irritants - Keep your child away from smoke, strong odors, and allergens, as these can exacerbate their cough. Plug in's, air fresheners, cleaning sprays, and perfumes are all examples of products that can irritate your child's lungs and continue to leave them struggling with a cough. Being aware of these products will truly help your child and for long term health, replacing these items with a more natural options will be a huge benefit to the whole family.
Remember that if your child's cough persists, worsens, or is accompanied by other concerning symptoms, it's essential to consult a healthcare professional. These natural remedies can be helpful to ease a cough and help your child recover, but are also helpful to prevent the cough from worsening or the illness from getting worse. Sometimes no matter how hard we try, we still need to take the kiddos in and this is absolutely okay to protect your child and their ability to breathe. If you are unsure if they need to be seen by your MD or not, taking them in is still doing them good, whether it ended up being needed or not. No Mom guilt for caring!
8. Massage and Chest Tapping - Chest tapping can be done by gently tapping with your fingers put together over your child's chest and upper back. Tapping can help relieve some of the mucus congestion in the lungs. Massage around the shoulders, neck, and back can help promote drainage and detox. Kids love massages just as much as Mom's so be sure to never underestimate the power of gentle massage for immunity.
Being a busy mom doesn't mean you can't provide natural care for your child's cough. By incorporating these tips into your routine, you can help your little one feel better and get back to their happy, healthy selves in no time.
** To discover how to create homemade chest rubs and explore a world of natural remedies tailored to your child's well-being, simply click the button below to schedule a one-hour natural wellness session. You'll leave with personalized product recommendations, a deep understanding of safe usage and blending, and a valuable resource to rely on whenever you need it!
In the fast-paced world we live in, it's easy to neglect our health and wellness. However, making some simple changes to our daily routines can significantly boost our family's overall health and wellbeing. Here are five practical tips you can start implementing today that can help increase your family's health, wellness, and happiness.
1. Manage Stress Levels - Stress is an inevitable part of modern life, but managing it effectively is crucial for maintaining good health. High stress levels can lead to a host of health problems, including heart disease, obesity, diabetes, and mental health disorders. It's essential that everyone in the whole family takes time every day to unwind and relax. This could involve taking daily walks in nature, stretching, working out, meditating, getting a massage, or attending yoga sessions. By incorporating self care and stress management techniques into your daily routine, you can improve your emotional wellbeing and overall health, and your child's. Each child can also have there own self care and relaxation routine to follow that works specifically for their needs. Starting today offers your child life long tools to help them manage stress levels and stay emotionally balanced.
2. Stay Hydrated - Hydration plays a vital role in maintaining optimal health. Water is needed for almost all of the body's vital functions, including regulating body temperature, transporting nutrients, and flushing out waste products. Make it a habit to start your day with a glass of water and have a glass of water before each meal. Not only will this help to keep you hydrated, but it can also help aid digestion, elimination, and detox. *Hey, did you know symptoms of dehydration in adults and children can include stomach upset, muscle soreness, and headaches.... just to name a few.
3. Eat A Healthy, Balanced Diet - A healthy, balanced diet is vital to maintaining good health and can help to prevent a range of diet-related illnesses. Processed foods, while convenient, often contain high levels of salt, sugar, and unhealthy fats, and lack essential nutrients. Try to swap out some of these processed foods for healthier options that are rich in nutrients. Incorporate more fruits, vegetables, whole grains, and lean proteins into your diet. A healthy diet can boost your energy levels, improve your mood. Get creative and make healthy eating fun!
4. Exercise - Regular physical activity is one of the best ways to maintain your health and wellbeing. Exercise can help rid excess energy or negative energy, improving your mental health, and increasing positive energy levels. Try to incorporate some form of physical activity into your routine every day or as many days of the week as possible, whether it's going on adventurous hikes with the kids, hitting the gym, playing tag, or taking a fitness class. Even short or small amounts of exercise can make a huge difference in how you and your kiddos feel.
5. Do What You LOVE - Finally, it's important to make time for activities you enjoy. Engaging in hobbies and spending time with loved ones can significantly improve your mental health and wellbeing. Don't be afraid to say NO to obligations that don't bring you joy in order to maintain a simpler schedule. Prioritizing your happiness can lead to a more fulfilled and healthier life.
Boosting your family's health and wellness doesn't have to be complicated or overwhelming. By implementing these simple tips, you can start to seeing positive changes for everyone.
What is your families favorite way to be active or relax together? Share in the comments!
Remember, it's never too late to start making healthier choices. Start today, and take the first step towards improving your health and wellness!
Next, Pick Which Option Suites Your Wellness Needs -
Fall is here and the leaves are falling fast. Will you be going down with them? No you will not, because your going to prevent allergens from taking you down with these must have tips!
Seasonal allergies can sneak up fast and be the cause for illness, missed work days, missed school days, and missed moments with the kids. In my world I try like all get out to avoid allergy symptoms for all us because allergy symptoms do make us miserable. We have been there and know that prevention is key!
Here are is a list of some of the things I do for our family or that can help you help your family prevent miserable allergy symptoms -
1. Ditch the carpets - Try to have smaller carpets that can be washed often especially during peak allergy times throughout the year. Carpets love to harbor allergens.
2. Grab a Hepa Air Purifier for your bedroom and or for the main rooms in your home - You would be surprised at all the dust and allergens they capture! Click Here to check out the brand we use (amazon affiliate link).
3. Use local honey - One of the most popular natural remedies for allergies is consuming local honey. The idea behind it is that honey produced by bees in your area contains small amounts of pollen and when exposed to small amounts of pollen, it can help you become less sensitive or build up a better tolerance for when exposed. Bee propolis is another healthful option! Learn more about bee propolis, benefits, and See Products HERE (amazon affiliate link). Caution with honey and bee propolis with children. Honey is not to be given to children one and under at all to prevent infant botulism. Contact your health care provider if you have any questions regarding when and if it is safe to use local honey or bee propolis products prior to use.
4. Use a Neti Pot to clean the sinuses - Nasal irrigation with a neti pot is a time-tested remedy for clearing allergens from the nasal passages. A saline solution is poured through one nostril and out the other, helping to flush out mucus and irritants. Cleaning the sinuses can help clear allergens and prevent sinus infections. There are also special sinus rinse tools for kids! Follow instructions per kit or allergist.
5. Do Steam Inhalation to clear sinuses - If you don't like the thought of using a neti pot, steam inhalation works very well to help clear the sinuses. For adults, you can add a drop of eucalyptus or mint essential oil (caution as it can be strong and burn the eyes so do not over use, start with one drop) and for a child or teen you can add a drop of lavender or tea tree. You must take caution with children not to burn themselves and to protect their eyes by keeping them closed. With that said, only use with older children and teens. What you will do is warm a bowl of water (steam distilled is best via microwave or stove top) until the water is steaming. Add your drop of essential oil to the bowl of water then sit down with your face over the bowl just close enough to breathe in the steam without feeling the warmth of the hot water or getting to close. Put a towel over your head to keep the steam enclosed and breathe for a few minutes or up to ten minutes. Then blow your nose blowing only one nostril at a time to clear allergens and sinuses.
6. Wash blankets, sheets, clothes, and pillows often - This will help keep the allergens out of your home.
7. Take warm epsom salt baths throughout the week and shower often when exposed to high levels of outdoor allergens. Be sure the kids are also washing their hair good.
8. Supplement with vitamin C rich foods or supplements to keep the immune system elevated (watermelon, cantelope, oranges, lemons, grapefruits, bell peppers, tomatoes, and strawberries are a few higher in vitamin C).
9. Eat a diet full of healthy fruits and veggies to really boost immunity, support gut health and elimination, and support hydration.
10. Hydrate starting first thing in the morning and be sure you are staying hydrated all day. This helps the body continuously remove toxins and keep lymph moving. Ask your health care provider if an electrolyte supplement is right for you or your kiddo to stay on top on electrolyte balance and hydration.
11. Keep your pets that go outdoors off of the furniture and out of your bedroom where you spend most of your time sleeping. Wash pet blankets and beds often.
12. Eat prebiotic rich foods (green bananas, almonds, flax, cabbage) or take a prebiotic or probiotic supplement, depending on what you might be lacking to maintain a healthy gut microbiome.
Get at your day with confidence that you have the tools to prevent symptoms from taking you down!
Be sure to check precautions of essential oils prior to use and with your health care provider. Only use kid safe essential oils for children. Reach out with any questions!
If you are ready to get consistent relief throughout the year, Click Here Now to book a one hour personal wellness session with me via zoom to get the education and resources you need so you and your family can feel healthy and well! ? Jamie
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As a busy Mom, We have a million things going on and not enough time in a day. One of the questions I had this month was "How can I simply become unbusy". This Mom went on to say that the "busy" isn't always stressful, but it's exhausting and just "too much".
Juggling children's schedules with work and life routines isn't easy. Wait a second... Are there even still routines after having children? It can be a huge struggle!
The effects of being overly busy and moving at a high speed can be hard on a Mom's health and mental wellness. Let's first look at some of the effects of constantly being in fight or flight mode presents...
Imbalanced Hormones - Elevated cortisol levels disrupt many other hormones needed to stay physically and mentally balanced. Disrupted and imbalanced hormones can cause inability to sleep, decreased energy, fatigue, irritability, low mood and that is just to name a few. Mom's need to be balanced physically and emotionally. Having less stress and living a more simple life with routines allows Mom's more time for self care, leading to better hormone balance.
Decreased Immunity - When Mom's are on the go nonstop, they typically aren't eating the best nor taking supplements that can support what their bodies may be lacking. This can lead to getting sick more often and a longer recovery time. This leads to missed days of work and pay. In a lot of cases, it also leads to the kiddos catching the bug and a repeat of missed work days, lost energy, and pay. Following the first suggestion to create routines, time for self care, and living more stress free can boost immunity alone, without even adding those extra supplements.
Over Reacting - When Mom is overly stressed and in nonstop mode, it becomes a habit to not take the time to thoroughly think things through and overreact. This leads to Mom guilt which is one of the worst feelings a Mom can carry around. When Mom can follow a self care routine, cut out negativity and things that take up time that do not promote health and wellness, then Mom can focus on what her body needs emotionally to stay balanced. This could be getting regular massages, going to weekly yoga classes, meditating, walking, etc. Self Care can lead to better self regulation. This means less overreacting, more thinking it through, and less Mom guilt.
Hey P.S. - if you love my tips and want even more health and wellness tips to help your family thrive, Click Here Now to sign up for my weekly email tips! Totally Free just for you!
So how can you become "UNBUSY"?
Start Here -
1. Set up some routines - Start by creating three schedules, a work schedule, sleep schedule, and family time schedule. Leave three 30 minute time frames open each day (if this isn't possible, try for at least one 30 minute time frame and two fifteen minute). This extra time is your self care time. It is your new YOU time. Choose three times of the day that you can devote to yourself right now. You can always change them later.
2. Prioritize Self Care - Now that you are starting some new routines that allow you time for self care, you need to BLOCK this time, never over book it, and write down at least five things you would love to or could be doing during this time. You can always add more self care items later to the check list. Ideas could be going for a walk alone, reading about your favorite topic, making a picture book of your kiddos, taking a warm epsom salt bath, doing one of your favorite hobbies that your forgot you even enjoyed, fishing, stretching, putting on a facial mask, heck, you can even add shaving your legs and putting lotion on them! These items can be anything, even hobbies, because remember, taking time to do what you love, clear your mind, and relieve stress creates a happier version of you.
3. Assess - If you don't already have a calendar go ahead and draw one up quickly or print one for this month (google free printable calendar or head to printacalendar.com). Fill in your schedule for the hours each day for a quick overview. You do not have to go into great detail for this.
Look at events you attend or other things you plan to do this month. What are you doing daily, weekly, or monthly that is a waste of your time? This is something that makes you cringe thinking about it, creates nervous tension, exhausts you, keeps you away from self care time or your children, and is literally using up your energy bit by bit. It's time to remove the things that you can that do not promote health, wellness, or happiness in your life. It is making you busy and your goal is to be "unbusy".
4. Delegate - What are some of the things you do daily that keep you busy but you would rather not do them or they could be delegated? For example, if you hate cleaning and can afford to pay someone to come a few hours a week, every other, or even once a month, then think of how much time this would save you to do things that matter more to you. Maybe you could have your child help with a few easy chores and ask Dad to help out with a few things per week (creating a little routine for Dad too that is helpful for you). Maybe there are things you could be asking your parents or family to help with or even your besties. See what you can get some support with to lessen your load.
As Mom's we try to do it all. It is okay to ask for help though. You can also think about ways you can offer support to others helping you, that are a struggle for them, but seamless for you. This takes away from some of the guilt of asking for help.
5. Meal Plan - Start meal planning to save you time during the week. Look at your calendar weekly and note ahead of time what you have available for meal ideas, and even note when is a good night to go out to eat on the busiest days. This allows you time to sit and eat with your children, talk and truly listen, and avoid last minute store runs, drive throughs, and clean up. Always add nutritious snacks to your grocery list and on your meal plan too.
Part of simplifying your life is decreasing clutter (in life and your home) and saying no more often.
Think of it this way...
If you are chasing a dream but you are doing 50 things per year that do not get you closer to your dream, than why would you do them?
Follow the path that gets you and your family to your goals and dreams. Always.
If you need help learning to clear your schedule and get a good vision on the road ahead, click below to book a wellness consultation with me and I will share with you the exact framework I used to repaint what my days, months, and year looked like so I could stay focused on my family's goals and dreams.
The start of the school year creates a shift from the carefree days of summer to a more structured routine. As kiddos nervous systems tense up while they count down the last days until school, something else tends to travel south too... their immunity.
Worry, stress, and having a hard time adjusting to change can all weaken our immune system. For kiddos, it is crucial to help them boost their immunity before they return to school because of all the germ exposure from the being inside a building all day with so many other kiddos and adults, change in sleep and eating routines, less time outdoors, and more time indoors sitting under florescent lights that can literally be a headache waiting to happen.
* So what can we do to help boost their immune system?
Here are a few ways you can get started today -
1. Prioritize Sleep - During the summer, sleep schedules can become more relaxed, making it challenging for Mom and child to adjust to early school mornings. Start by gradually shifting bedtime and wake-up times about two weeks before school starts. Even as little as a fifteen minute shift every few days is incredibly helpful! Create a calm bedtime routine, avoid screens before bed, and ensure they are comfy and cozy.
2. Elevate Nutrition - Encourage your kiddos to eat a rainbow of colorful fruits and veggies to offer them plenty of fiber, vitamins, including vitamin C, antioxidants, and other nutrients. Limit sugary snacks, processed foods, and beverages, as excess sugar can weaken the immune system. Plan your meals, snacks, and lunches ahead of time when you are prepping your grocery list.
3. Keep them Hydrated - Proper hydration is often overlooked but is crucial for our body's systems to function properly and in sync. Water helps in transporting nutrients, removing waste, and supporting overall bodily functions. Encourage your family to drink water throughout the day by sending your kids to school and sports with water bottles and having water bottles available for after school travel, with meals, etc. Herbal teas and infused water with slices of fruits and herbs are also refreshing options that kids do really like! You just have to let them try it to know they like it!
4. Keep them Moving - Exercise not only contributes to physical fitness but also has immune-boosting effects. Engage in regular physical activity as a family, whether it's going for walks, bike rides, or playing sports together. Exercise helps increase circulation, exercise and open the lungs, rids excess energy and promotes better sleep, and reduces stress, all factors that contribute to a strong immune system.
5. Create Calm - Starting school can bring about stress and anxiety, affecting immune function. Teach your children natural coping techniques such as deep breathing, meditation, stretching, or yoga. Children are more likely to start getting into these habits when they see a parent or teacher doing the same. You can practice these natural, totally free, relaxing practices at home daily with your child. It's good for everyone!
6. Teach Hygiene - This is no new one of course, but it is so overlooked and incredibly easy to take five minutes to talk to your child about coughing in their arm, proper way to blow their nose (one nostril at a time and wash hands after), covering sneezes, and washing hands all over, top and bottom, and in between fingers with soap! Remember, hand sanitizer doesn't kill the Norovirus (dreaded stomach flu!) so it is worth teaching the kiddos these basics. And I must also add, you are also teaching them to keep other children safe, especially those with autoimmune disorders or weakened immune systems.
7. Keep them Outdoors - Being in nature is GROUNDING. I cannot express it enough because stress is a major cause of so many ailments, including a weakened immune system. Be sure to take your child out for a walk in the evenings after work or do things outdoors you both enjoy every day the weather permits. Get curious, open up their curious minds, and explore all the mother nature has to offer. Do you know how much natural medicine is in nature?! As you explore, you can write down what you might be interested in learning more about. Be sure to explore this blog page for more great health and wellness tips that helps you and your child thrive and also click here to Sign up for FREE weekly wellness tips!
9. Stay Ahead of Illness - Ask your children how the kids are at school, if anyone left home that day or is out sick, how their teacher is feeling, etc. You can learn a lot! So many time my children have come stating a child threw up in class and the first thing I do is pull out organic lemons and probiotics! This is just a small start of a routine that we would proceed with when hearing about the stomach flu. If it is a cough, sore throat, or other bug, we may do the same or something completely different depending what we have on hand at that time. Know how others around your child are feeling as much as possible and proceed from their to help your child thrive!
If you jump at these key immune boosting practices, you will be at a much better start to prevent illness the first two weeks of school.
I do know from experience though, that creating self care routines and sleep schedules isn't all that easy, so if you need help, please do not hesitate to reach out so we can start working together!
There is nothing like learning to boost your child's health and wellness in the comfort of your favorite sweats, in your favorite room, right next to your favorite people!
That's what is like when we work together! I make learning simple, fun, inspirational, and deliver education that lasts a lifetime!
Start today so your child can step into those school doors ahead of the health and wellness game!
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It's past the fourth of July now, one of your busiest holidays and months of summer.
The weekends have all been filled with graduation parties, boat days, baseball, and now you soaking in sweat during soccer season.
Or, maybe your family is busy fishing, swimming, and camping.
No matter what you have been busy doing...
You are exhausted to say the least.
You wake up towards the end of July and realize that there is only one month left of summer.
School will start soon and the trees that provided you with grounding and shade all summer will start to change colors letting you know more change is coming.
You aren't sure how you will have the energy next month to squeeze any more activities in, but you also know between time and the weather, you summer days are becoming less and less.
So could you call this heavy hearted feeling the summer blues or is it just that you really want to get more quality time in with your kiddos and knowing they are growing again and heading into the next grade at school is making you a tad sad.
Or maybe you can't figure out where on earth you can fit more time in and you are feeling down right exhausted from going, going, and going already?
Wether you are feeling a touch of summer sadness or are just running on empty, here are a few things you can start doing today to gain some pep in your step and uplift your mood -
* Use Your Planner - Yes I now it is summer and anything goes in summer but guess what... part of your exhaustion could really simply just be your mind repeating to do lists over and over that aren't getting done because you ditched the planner. So to get a few things off of your mind and actually done, grab your weekly planner and get them on the calendar in a specific day and time frame this week.
* Plan Ahead - While you have your planner out, take a look at the next six weeks on the full calendar view and see where you have events you can say NO to and where you can add it what your heart really desires to do with your kiddos. If there are things you don't even want to attend, that make your muscles tense just thinking about them, or that you can kindly pass on to make memories with your children, then do it!
* Eat Fruit - I am sure you have been feeding your kiddos well and keeping them hydrated, but what about you busy Mom?The vibrant colors are uplifting alone, not to mention if you take a few minutes to enjoy the energizing aroma before you eat the fruit, you can easily boost your mood! The nutrients and antioxidants will replenish your energy supply and the fiber will help keep your digestive tract moving. Both can help increase energy! Boosting your mood and your energy makes grabbing an orange or grapefruit sound like the right thing to do!
* Organize Something - Sounds silly but I bet you have been so busy you have no idea what is even going on in your closets! I know you know what I am talking about! Give yourself a few hours this week to turn on your favorite tunes, diffuse you favorite essential oil, and just simply organize something and get rid of what you no longer need. It always feels good to simplify.
* Use Aromatherapy Products - It seems easy to forget to use essential oils in summer time because illness isn't lurking around every corner like in the winter months, but do not forget the power essential oils and aromatherapy products have to to help to uplift or balance a mood and create energy within. Ideas could be to diffuse citrus essential oils, use natural cleaning sprays you love, and use natural skin care products or blends you love morning, day, and night. Your skin will love the extra moisture anyways and you will love the aroma!
* Just Be In The Moment - Allow yourself time for self care prior to special outings with the kids so can calm your nervous system and clear your mind. Then allow yourself time to set your mental to do list to the side and just simply enjoy the time you have with your kiddos. You heart will be fulfilled knowing you were in the moment, made the memories, got to see the smiles, and enjoyed hearing the giggles and laughter.
You got this! 🦋 Jamie
P.S. If you or your kids are known to struggle with back to school, emotional balance, change of schedules, time management, sleep, nerves, and so forth, please do not hesitate to get a Wellness Call Booked so I can offer support through this time for you and your child BEFORE the school year starts so you can both get started on a more balanced path. 💜
Don't Wait! School Starts in a few weeks! Click Here to Book Your Online Wellness Session Now!
Summer time can be a really hard time for parents and children to stay hydrated.
Parents are usually juggling new summer schedules along with work, and children are in the hot sun more often and running around all day.
Symptoms of dehydration can impair normal body functions. Some common symptoms are dizziness, fatigue, and headache while more serious symptoms that aren't always noticeable right away are decreased elimination (decrease waste from the body), decrease lymphatic movement (decreased ability for the body to balance fluids and detox), and joint and muscle pain.
Whether you are the busy Mom, Dad, Caregiver, and Grandparent, there are things you can do daily to stay hydrated like these -
1. Start the day with a glass of water with a fresh squeezed organic lemon wedge in it. This will replenish lost hydration from the night and get your digestive tract and body ready and hydrated to start the day.
2. Get in the habit of having a glass of water before or with each meal and snack. Ditch soda's and juices and leave meals to water only to be sure you are getting that extra cup of water in to stay hydrated.
3. Carry a water bottle with you daily where ever you go so you can drink on the go when you feel thirsty. Be sure to send water bottles with your kids where ever they are as well or fill them daily so when they are thirsty they can reach for it. Kids don't want to stop playing to run inside to find a cup to fill, but if their water bottle is outside already filled and near them, they can sneak in a few drinks without missing out on play time.
4. Make healthy organic fruit juice popsicles or freezie pops. Click Here to check out this option for organic freezie pops and see if you think your kiddos may like them! Healthy popsicles are a great way for kids to take a break and cool off during the day, and when they are made with healthier ingredients, without the added food coloring and tons of sugar, you don't have to worry if they request a second or third trip to the freezer.
5. Make an icy or slushy. If you have a Ninja type or any type of blender, you can easily create a quick cool and hydrating drink. Start by adding a handful of ice, then add some coconut water and your favorite fruit combinations. Blend and enjoy!
6. Drink coconut water more often or add it to your child's juice, water, smoothies, and slushies. Coconut water is said to be one of the more hydrating beverages to have due to it's higher concentration of electrolytes. This is why I added it to the icy above.
7. Offer fruits and veggies with every meal and snack. Many fruits and veggies are made up of mostly water so serving them often not only provides much needed nutrients, but also another source of hydration.
8. Add electrolyte drops or an electrolyte powder packet to your favorite drink or water. Electrolytes help our body stay more hydrated or help to replenish hydration much more quickly than just having water alone. Ask your pediatrician or doctor how much is recommended to add daily for you and also your child since the amount will be different.
Which ones will you add to your routine so you and your kids can stay hydrated and feel great all summer long?
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Jamie Michaels, Natural Wellness Educator & Founder of Children's Wellness Tree
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