How I'm Choosing to Look at COVID-19

Not gonna lie, y’all. These are scary times. Every day, as the corona virus spreads to more and more people, we become increasingly unsure about when - and if - our lives will ever get back to “normal”.

Do I worry sometimes? Sure I do - I’m human! But do I spend my days in doom and gloom, panicking over ever news report or social media update? Nope. That’s because I’m choosing to live every day SHOWING UP. Doing the best I can with the hand I’ve been dealt today. Making sure my babies can feel the peace and gratitude that radiates from me instead of fear and anxiety.

Each day, I’m getting up a few minutes before the kids, reading my Bible, and spending 5-10 minutes in prayer/meditation. This really does help set the stage for a more purposeful, gratitude-filled day.

I have the kids on a makeshift daily “schedule”. I’m not saying it’s going to be like this for the duration of our current situation, but it’s what works for us right now. I block off time for a short walk in the morning after breakfast, creativity time (blocks, reading, puzzles, matching games, etc.), academic time (mainly focusing on math + reading/spelling right now), outside time, and then quiet time (1 hour of their iPads that allows me to get work, a workout, or reading done). My kids thrive off of a routine (they get it honest!) and have really seemed to enjoy this new schedule. And it’s been so helpful for me, too. That way I’m not looking at the clock going, “It’s ONLY 10am?!” (I know you guys know what I mean - hahaha!)

Then, throughout the day, I am stopping to work on breath work for 5-7 cycles (Mindbodygreen has some great breath work on their podcast). This brings my body back into parasympathetic mode (meaning it’s calmer and not as “on edge”) and more centered. If I do have moments of more increased anxiety, I can definitely tell a difference post-breath work!

Obviously my workouts aren’t what they used to be. But moving my body daily has always been a priority to me, so I’m making sure to allot myself time to get some movement in. Besides the short walk (or two) each day with the kids, I’ve been squeezing in quick 15-20 minute workouts where I can (and a little longer if B is home and can help entertain them). I’ve even set up an obstacle course for the kids in the backyard (using $1 cones from Target, a hula hoop, small medicine. ball, and a few other items I had on hand), which was a great way for all of us to get moving!

I not only want to use each day to focus on the positive and see the good in the world, but I also want to use this entire unforeseen “break” to get some things marked off my running to-do list! Here are a few things I’m working on:

• organize the attic

• purge + donate the kids’ clothes

• purge + donate the kids’ toys (sorry, guys)

• finish my ACLS + PALS certificates for work

• edit + re-launch my nutrition guide

• read more educational books + put what I’m learning into practice

How are YOU choosing the view this crazy time we’re in? I hope you choose JOY and to remain grateful for each day we’re given. Remember that those things are contagious, too.

Sending love, prayers, and Purell to each and every one of you!

XO

Things I Learned on My Reset (That's Sticking With Me For Life!)

If you can’t tell from my two previous blog posts, I really felt amazing after my 30-day “reset”. I had more energy and mental clarity, felt - and looked - leaner, and my overall digestion was so much better. It was totally worth the 30 days without certain “favorite foods” (read: WINE - haha!)! So much so that I wanted to continue doing most of the same things in my everyday routine.

One of the things that really helped me was keeping a food journal (under the “Notes” app on my phone) of things I ate throughout the day that didn’t sit well or made me feel “off”. Then I was able to look back at the end of the reset and pinpoint foods that I might be more sensitive to and try to minimize those. Some of these include: whole corn (such as niblets or corn on the cob), more than 1/2 a serving of grains/legumes (quinoa, beans, and chickpeas), pork, and more than one whole egg or two egg whites. Isn’t it funny what you recognize as being a more “inflammatory” food once you eliminate certain things and really focus on how foods make you feel? Our bodies are always talking to us - we just need to LISTEN!

Now, of course I don’t plan to keep a food journal every day for the rest of my life. But I have been jotting down notes if I am eating something I don’t normally or “testing out” a food that I had previously eliminated (like oats, alcohol, etc.).

Here are some of the other things I did daily during my reset that I intend to keep up:

1. Having a “Fab 4 Smoothie” daily. I mentioned these in my previous blog post, and they seriously make life so much easier! I don’t have to plan that meal (since I pretty much eat the same smoothie daily, whether if it’s for breakfast lunch, or dinner), I can prep it ahead of time if I need to, it gives my stomach a rest from digesting animal products or harder to digest foods, and they’re just tasty to me! You can read more about these here.

2. Allowing 12 hours in between dinner and breakfast the next morning. Some people will call this “intermittent fasting”, but I like to call it “proper digestion”. I mean, ideally your digestive tract needs that long to fully digest your last meal/anything left from meals throughout the day, clear any excess insulin in your bloodstream, and then REST. I also cannot personally go longer than 12-12.5 hours without feeling a bit shaky/woozy, which is why I don’t like to call it “intermittent fasting”. I try to eat my last meal around 6-6:30pm and then get up and have my coffee around 6:30-7am. What I’ve found is that I wake up less bloated, with more energy, and my bowel movements have been much more consistent (sorry for the TMI - haha).

3. Drinking bone broth daily. I have found this is be a great “bridge snack” to get me from lunch to dinner, and it is also amazing for our gut health/immune system because of all the collagen! I personally like Butcher’s from Publix (in the meat section), but I’ve also used Pacific Foods (with the soups/broths in most stores) and Bonafide Provisions (in the frozen section at both Publix and Walmart). Sometimes I’ll have it solo, or other times I’ll pair it with some carrots/celery (and maybe a Tbsp of almond butter), depending on how hungry I am that day.

4. Keeping carb portions smaller. Now, you know I love my carbs - especially fries and tacos! Carbs are also so important because they contribute to your daily fiber intake and are used for daily energy expenditure. But I’ve noticed during my reset that having larger portions of carbs at once (even “whole 30 approved” ones like potatoes or sweet potatoes) leads to a crash later - and subsequentially wanting more carbs. This is likely due to aggressive blood sugar spikes and dips, which all has to do with the amount of carbs that are consumed and insulin that is released into the bloodstream. I’m playing around with this a bit more to see what portion size my body functions best with, but so far it seems to be around 1/2 a “serving” (ie: 1/4 C beans/legumes, 1/4 C grains, 1/2 of a small potato/sweet potato). Remember that everyone is different, so I’m not telling you to cut out a ton of carbs! But I do think it’s smart to play around with portion sizes (and keep a journal) to find what makes you feel your best (meaning not bloated or lethargic after, etc.).

5. Ensuring that I have enough fiber and healthy fats with each meal. While I have always been a believer in “balanced” meals (meaning complex carbs, healthy fats, and lean protein), but I would always find myself hungry in between meals. After adding a bit more fat (think 1/2 Tbsp of nut butter or 1 tsp of avocado/olive oil) and/or fiber (4-5g) to each meal, I noticed that I wasn’t famished 2 hrs later like I was before. Sometimes I can go 4 hrs and not realize it! This is because the fat and fiber slow the digestion and release of carbs, meaning you have a more stabilized blood sugar throughout the day. This also allows your body to fully digest/utilize each meal before you eat again.

6. Sticking to organic wines/alcohol when possible. Of course, I didn’t consume alcohol on my reset (because that’s a big no-no), but you’d better believe I tested it out and enjoyed a glass of wine once it was over! (wink wink) What I found what that organic wines (such as Natura and Bonterra) don’t leave me feeling foggy/hungover in the morning like other brands. This is likely due to no additives/preservatives/added sugar. That means I can enjoy a glass or two of wine with B or friends without having to worry about feeling crumby the next day. Double winning!

I think that about sums it up! Because of the things I’ve learned during this time plus LOTS of personal research, I plan to revamp my Nutrition Guide to include some of this information and my tips/tactics. So be on the lookout for it to launch on here SOON!

Also, if you’ve done your own “reset” or Whole30 and have some daily practices that “stuck”, please feel free to share! And, as always, if you have any questions about any of this, don’t hesitate to message/email me!

XO

Week 4 "WHOLE30" Update

I can’t believe there are only two days left of my Whole30 reset!

And I actually do mean that, too I know a lot of Whole30’ers feel like the month drags on and on, but I feel like it’s flown by! This could be for a few reasons:

1) Since I designed my own rules for my “reset”, I wasn’t as strict as a typical Whole30 would be (read: a few beans or grains every now and then, and limited stevia). So I don’t feel as though I had as much to miss, if that makes sense.

And 2) I actually feel AMAZING eating this way! I combined both Whole30 principles (no dairy, gluten, soy, or added sweeteners) and the “Fab 4” philosophy by Kelly LeVeque (more about her theory in my last blog post). The combination of the two has kept my blood sugar balanced throughout the day and reduced inflammation in my body, which has left me feeling like a new woman. [cue happy dance]

Here are some of the biggest changes I’ve noticed during these last 4 weeks:

• better digestion (less bloating and better bowel movements - sorry, TMI)

• less cravings

• not super hangry every 2 hrs like I was before (I’ve been eating every 3 meals and a snack every 3.5-4 hrs)

• better sleep quality

• less overall anxiety

• a less aggressive menstrual cycle (shortened length, lighter cramps than normal, and fewer night sweats)

• brighter skin

• a new appreciation for the how we can use certain foods to help balance our blood sugars and hormones

• a new meaning of the word “mindful” (more on that below)

And one of the changes I’m geeking out about…

• down 4 lbs and A LOT of inflammation/bloat!

NOT that I needed to “lose a few pounds”, but I had noticed my clothes weren’t fitting (ugh), I was bloated most of the day, my sex drive and overall mood were suffering, and I just didn’t feel as good in my own skin. Something had to change - and it did!! You can tell the difference in the pic below.

1/6/20 (left) vs 2/1/20 (right)

With that all said, do I plan to go back to how I was eating before the challenge come Wednesday? Heck nah! I feel amazing and have definitely gotten used to this new “philosophy” of how to combine (mostly whole) foods that my body tolerates to keep it functioning, looking, and feeling it’s best. And I don’t blame on changing that any time soon. But you can bet I’ll be enjoying a glass of wine on Wednesday with B. [wink]

Speaking of enjoying wine…I do plan on adding in a few foods (one at a time) to see if my body tolerates them. The first two I want to try out are obviously alcohol (specifically organic wine and clear liquors like vodka and tequila blanco) and corn (I love corn tortillas/chips/etc.!). I’ll keep the portion small (such as a 5oz glass of wine or one corn tortilla), but then be extra mindful of how I’m feeling after consuming them and the day or two after. If my body starts to show signs of intolerance/inflammation, I’ll just have to take some time to find another suitable swap!

And when I do choose to partake in an adult beverage or something that I know might raise my blood sugar levels a bit more, I plan to do so with 100% MINDFULNESS. I want to savor every bite/sip and enjoy the overall experience. Because as much as food is fuel for our bodies, it is also something that brings us together and can be a huge part of memories made. That’s something I want to cherish and spread with all of you babes!

Ok, that about sums it up, y’all! Let me know if you have more questions about what I’ve been doing and how you can implement some of the same positive changes in your own lifestyle. I’m always here to help!

XO