LoveBites: 2 Easy Ways to Slow Down

“Sometimes you need to slow down to eventually go faster.” ~Robin Sharma

How do you slow down? What does that look like? When was the last time you actually did?

If it’s been a while, here are a couple of ways you can try to slow down today:

Start with the breath. Check in on your breathing. Is it shallow, quick, constricted, high in the chest? Sit comfortably. Try drawing the breath long and down into the bottom of your belly. Place your hand on your belly and breathe to expand from the bottom of the belly up. Drop your shoulders and exhale slowly, pulling the belly back to the spine as the breath pushes out, again from the bottom up. Repeat 7-8 times or for about a minute. Deep breathing helps tap into the nervous system and promote relaxation.

Check in on chewing. Do you tend to inhale food, rush through to do something else, chew-chew-swallow without really savouring or thinking about the food? Take a bite. Count how many times you can keep chewing before the instinct to swallow actually kicks in. For many that’s about 30 times. With your next bite chew that many times and enjoy the flavours in the food. Set down the fork between bites and even close your eyes for a moment. Chewing slowly and thoroughly helps activate digestion from the mouth down and promotes feeling full.

Even if you can slow nothing else down today, checking on breathing and chewing at least at meal times can still make a big difference in stress and energy levels throughout the day, which can translate to better moods and fewer cravings as the day goes on.

Give it a try!

[Recipe Post] Lion’s Mane Brain Power Slushy

Who loves lion’s mane? This girl!

I’m excited to try this drink mix from Botanica Health! Have you tried it?

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Lion’s mane is a mushroom that’s considered nootropic – great for brain function. It may help boost focus and concentration, and may even help with nerve healing! I love it for heavy work days when I know I need to be on point.

Try this combo as an afternoon pick-me-up for your brain:

• 1 cup frozen strawberries
• 1 serving lion’s mane tea mix
• 1 tsp. to 1 Tbsp. chia seeds (to your liking)
• 2 sprigs fresh mint leaves OR 1 serving mint matcha tea powder
• 1½ cups water

Blend and enjoy. Using more frozen strawberries creates a more slushy consistency. Alternatively, shake up the lion’s mane with the water, then add all the other ingredients to steep as a “spa water”. I love having the chia in there for a little boost in protein and omegas to give this low-sugar drink even more balance.

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Refreshing! Do you find you need a pick-me-up in the afternoon? What do you usually go for?

LoveBites: I am the Storm

“I AM THE STORM.”

It’s so easy to get washed away within a vortex of doubt, anxiety, self-sabotage, worry that things just aren’t good enough. Looks, health, career, relationships – anything that feels like it’s bearing down on you, maybe even tearing you apart.

Change the perspective. Be the storm. Tear that shit up yourself. Get it done.

What does that look like in real terms?

Get your goal planner out. Write it down. Block out distractions and detractors. Show up even when you think you’re not feeling it. Strike one task down out of your path at a time, then bring on the next.

When you feel burnt out under your own fire take breaks without apology. Hydrate and get back to real food. Get some love from your friends, your partner, your pets. Stretch. Breathe. REVISE. Write some more.

Then get back on it.

You’ve got this.

LoveBites: Take Care of Yourself!

So often, I get wrapped up in taking care of other people, animals, projects… but not myself. “You can’t pour from an empty cup,” I say, but my own cup runs low. From time to time it helps to remind myself to refill! Here’s how you can refill your cup too: Continue reading “LoveBites: Take Care of Yourself!”

The Connection Between Adrenal Fatigue and Effed-Up Menstrual Cycles

Are you feeling tired and yet can’t sleep? Craving sugar and salt to the point of almost passing out or committing a felony? Maybe PMS is kicking your ass this month with incredible irritability, brain fog, and energy fluctuations? Or your period is irregular, heavy, painful, or straight-up absent?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And Continue reading “The Connection Between Adrenal Fatigue and Effed-Up Menstrual Cycles”

LoveBites: 3 Ways to Temper the Holiday Madness

Let’s get real. The holiday season is in full swing. We’re getting swept up in parties, gift-giving, family time, and of course potlucks and holiday feast mode.

Not to mention if you’re the one organizing and hosting and making the food and in charge of the holiday gift budget ON TOP of all that other everyday stuff you still have to get done. <flailing both hands in the air>

So believe me, I understand if your needs have gotten bumped down a few notches in your priority list Continue reading “LoveBites: 3 Ways to Temper the Holiday Madness”

When You Haven’t Changed Anything… But Your Pants Don’t Fit

I’m no stranger to that struggle.

You’re positive that you’re not eating more food or “junkier” food but you’re still gaining weight. And you don’t think you just shrunk your clothes, are PMSing, or haven’t taken a good poop. How could this happen?

You’re not going crazy. You’re not alone. Continue reading “When You Haven’t Changed Anything… But Your Pants Don’t Fit”

Is My Poop Normal?

There’s actually a reason I ask every client I see about their poop.

(Totally unrelated aside: my job is so glamourous, peeps.)

You might already know that your poop can reflect your physical – and sometimes even emotional – health.

You may get constipation or have diarrhea when you eat something that “doesn’t agree with you,” or when you’re super-nervous about something. Maybe you even find you need to go 3+ times in the 2 hours before your end-of-semester graded recital with staying in your program on the line. Maybe this accurately describes my own life in university with performance anxiety. Maybe that’s TMI. Maybe we’re moving on now…

Continue reading “Is My Poop Normal?”

[Recipe Post] Lower Cortisol with Dessert? Yes Please!

STRESS!!!

Its causes are absolutely everywhere. Would you agree?

Our natural “fight or flight” stress response is supposed to help us escape injury or death in an emergency and then return to normal after we’ve, well, fought or flew. But, in our society, with stressors basically ever-present – it becomes a long-term reaction. It becomes chronic.

You might already be familiar with the main stress hormone, called “cortisol.”  It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.

Now did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity?

Do you experience any of these? Keep reading – I have a list of foods, nutrients, and lifestyle recommendations to help you lower this stress hormone naturally! Continue reading “[Recipe Post] Lower Cortisol with Dessert? Yes Please!”