#mentalhealth #depression #sad #seasonalaffectivedisorder #seasonaldepression #happy #happiness #joy #exercise #movement #health #wellness
The thing about the pharmaceutical industry… is that they aren’t able to make any money on you learning about nutrition and movement.They aren’t going to make a dime off you prioritizing sleep or learning how to better manage the stress in your life.Even though focusing on these things could heal you of so many ailments that cause you pain and struggle, both physically and mentally.So the pharmaceutical companies will continue to pour millions and millions of dollars into new medications and immunizations.They will continue to focus on the areas that line their pockets.But imagine for a second… what if even a small fraction of our healthcare dollars went to providing education for the masses.Teaching people what’s causing their body harm and what they could be doing on their own that would make drastic impacts on their overall health and wellbeing.And so much of it can be done for little to no cost.Medications can and should still be utilized, but only when truly necessary. We would all still be dying of acute infections if it weren’t for the creation of penicillin.But the focus of top healthcare decision makers and pharmaceutical companies has become lasered in on what next they can come up with and sell to the consumers and keep them on lifelong. Instead of preventing disease. Instead of reversing disease. Instead of educating. Instead of making health more accessible for those living in poverty. Instead of improving the overall health of our country.We can do this together. We can begin the shift. We may just make a small wave in the great big ocean of healthcare and the pharmaceutical world, but who knows what ripple effect we could start to have. #health #wellness #pharmaceuticals #healthcare #sickcare #medications #integrativemedicine #integrativehealth #nursepractitioner
If your doc spends more time selling you on medications than they do discussing how what you’re putting in your body every day is impacting your health… you may need a new provider. If your Nurse Practitioner doesn’t explain to you that stress impacts every single chronic condition… you may need a new provider.If your doctor or PA doesn’t dig in and learn all about your sleep, your stressors, your nutrition, your movement, your relationships, and your habits… you may need a new provider. You deserve to be listened to, and treated individually. A cookie cutter approach isn’t work, our declining health as a society is making that more and more glaringly obvious. Call a friend and get a recommendation for a provider you can trust. And if you can’t call a friend, call Well Rooted Family Practice. 515.357.7131. Or email [email protected] . Get suspicious when it comes to your health. Ask questions. And find a provider who will pick up a shovel and dig in with you, not content to stay on the surface. #health #wellness #provider #doctor #nursepractitioner #fnp #np #integrativemedicine #familymedicine #familypractice #rootcause #primarycare #nutrition #movement #exercise #sleep #stress #relationships #habits #medicalprovider
Sorry to break it to you.
That shake that’s making all kinds of promises is lying to you. And so is your friend that’s selling it.
If you’re trying to lose weight and keep it off, or change your health for the long haul, there is no replacement for the basics.
Not a shake.
Not a lemonade.
Not the next new diet to hit the internet.
Not a medication.
Not some perfect supplement.
Not even a fancy new injection that promises you the world.
The only way to lose weight and keep it off. The only way to reverse your diabetes and normalize your cholesterol and blood pressure. The only way to get your energy and zeal back. The only way to thrive in your health again…
Is to bring it back to the basics.
Back to the foundation of what health should be.
And it’s rooted in nutrition, movement, sleep, stress, mindset, and connection.
There’s no replacement for focusing on the above pillars. None.
Because what’s going to happen when you stop drinking the magic shake?
What do you foresee occurring when you stop the medication?
If you’re out of alignment in these areas, whatever “progress” was made is bound to be wasted.
You have to change your food. You have to get regular movement. You have to focus on sleep. You have to learn to manage your stress. You have to shift your mindset. You have to connect with others outside of yourself.
Make changes in these things. And keep doing them. Day after day.
Or risk being stuck chasing the next fad thing for the rest of your life.
Ever wonder if it’s legit that people crave healthy foods and not just chocolate and ice cream?
It is 😬
And it starts with a change in what you’re putting in your body.
So then how do you crave healthy, fresh foods over sweets once you start to change your nutrition habits?
For a couple reasons. Let’s chat about them…
Reason numero uno, you’re literally retraining your taste buds. The American diet is made up of mostly ultra processed foods, and wrecks havoc on our taste buds (and bodies). They manipulate our buds into thinking that everything should be that hyper palatable.
But once you start to eliminate them, your body will start finding fruits and naturally sweetened things sweet and delicious. It will make vegetables and other whole foods more palatable, and even taste good! Because they should, and they do.
If you don’t like the taste of “healthy” foods, it’s 100% because your taste buds are being manipulated by ultra processed foods and you need to do an overhaul.
The second reason this happens, is because when you’re putting fresh foods in your body on the regular, your body starts to take notice of how eating that way makes you feel.
You have more energy. You’re not tired and bloated. You’re able to think more clearly. You have less aches and pains. The list goes on and on here.
Then it’s like a light bulb goes off; tying the two things together. You are feeling better BECAUSE of the foods you are putting in your body. And your body knows it. It will keep sending you signals that it wants to keep feeling good. So keep giving it more of what it wants!
#grounding #morningsun #sun #earthing #health #mentalhealth #mood #stress #sleep #circadianrhythm #health #wellness
Slow down. Take a breath. Or five.
Nothing, and I do mean nothing, is so important that you don’t have time to breathe.
And I don’t just mean physiologically, because of course you need to breathe to live.
Like, intentionally, breathe.
So take a minute, one is just fine, and breathe. With intention. With stillness.
Just breathe.
Stop chopping down your tree.
Keep watering it. Keep giving it sun. Keep nurturing it.
It’s growing. You’re growing.
But you’ll never sit in the shade of your tree if you quit watering it or cut it down.
I’m taking applications for 1:1 coaching for another 3 days. I’ll take your axe and hand you the watering can. Apply now to snag a spot or get on my waitlist for when spots will open up again.
Let’s get your confidence back.
I know you want to feel confident like the old you did. Let’s get it.
Click the link in the comments to apply for coaching and we’ll do it together.
I know what you’re thinking.
You WANT to do something about your health now, but you’ve just got so much going on. Too much. You’re too busy. Your kids have all the activities and camps this summer. You have two trips planned with your family and a number of weekend get togethers with friends you want to attend. You don’t want to not have fun this summer. So you can’t possibly think about your health right now.
But hear me out, because I’m about to squash all of that in about thirty seconds.
Who said you can’t go on the trip? Who said you can’t enjoy your block parties and friend hang outs? Who said you can’t have kids activities up the wazoo and still prioritize yourself and your health?
If you think you can’t do these things while taking control of your health and all that goes along with it, then you’re not doing it right.
There, I said it.
If your tired of being stuck where you are, then do something about it now, even with all the things going on.
It’ll never be the perfect time. There will always be a party or trip or busy schedules. There will always be something.
But when you know how to eat to fuel your body, know how to fit movement into your busy schedule, and can create habits that last a lifetime instead of a few weeks? You’ll be unstoppable. You’ll be healthy. You’ll be strong, mentally and physically. You’ll be the best version of you for now and years to come.
And you don’t have to miss the party. You don’t have to feel like you’re going without. You just need the right tools. The right information.
Good news? I want to share it with you. I want to provide you with the tools and information you need to not only be able to take control of your health right now in the busy season of your life, but for decades to come.
Click the link in the comments to apply to try and snag one of two remaining spots I have available for 1:1 coaching. I
Ever felt this way?
Lost.
Stuck.
Overwhelmed.
Knowing you want to change.
Knowing you want to do better.
Knowing you are capable of more.
Knowing you want to start caring for your mind and body.
But you’re not sure how to start.
Or what to do.
Or how to get there.
I’ve got good news though for you, friend... I do! 🙋🏼♀️🙋🏼♀️
And next week I have a few spots that are opening up for new clients.
Perfect timing for you to be ready to team up with someone who DOES know what they’re doing, has a plan to get you where you want to be, and can provide the tools to get you there.
Keep your eyes open next week for that announcement 👀
If you just can’t wait for next week to hear more than send me a message and I’d be thrilled to chat with you.
There’s no better time than now to make a change, let’s go!!! 👏🏼👏🏼
Raise your hand if that solution just doesn’t seem possible 😬🙋🏼♀️
Even if you know the benefits. Even if you know how much better you’ll feel. Even if you know know how much less tired you’ll feel.
Yet it can still be hard to make yourself actually go to bed when you need to in order to get those 8 hours in.
Here are some incredible benefits of getting your 8 hours (or close, depending on the person) in every night. Maybe knowing these will shift you to start going to bed a wee bit earlier.
1️⃣ Enhanced cognitive function: Getting a full 8 hours of sleep allows your brain to consolidate memories, improve concentration, enhance problem-solving abilities, and promote overall mental clarity.
2️⃣ Improved mood: A good night's sleep helps regulate emotions and reduces the risk of mood swings, irritability, and feelings of anxiety or depression.
3️⃣ Increased productivity: When well-rested, you'll experience heightened focus, creativity, and productivity throughout the day. Your ability to think clearly and make sound decisions will be significantly enhanced.
4️⃣ Strengthened immune system: A solid 8 hours of sleep supports a robust immune system, helping your body defend against illnesses, infections, and diseases.
5️⃣ Physical recovery and healing: During sleep, your body repairs damaged tissues, muscles, and cells. It also releases growth hormones that contribute to tissue regeneration and overall physical rejuvenation.
6️⃣ Optimal weight management: Sufficient sleep promotes a healthy metabolism, regulates appetite hormones (ghrelin and leptin), and helps maintain a healthy weight. Lack of sleep has been linked to an increased risk of obesity.
7️⃣ Reduced risk of chronic diseases: A regular sleep schedule and consistent 8 hours of sleep have been associated with a decreased risk of chronic conditions such as heart disease, diabetes, and hypertension
I know you know what I’m talking about.
The light in your children’s eyes when you tell them “yes” to playing with them, to riding bikes with them, to racing across the yard, to cartwheels and swimming at the pond.
It really doesn’t take much to bring immense joy to your child. And one of the easiest ways to do that is to be present and active with them.
How many times have you said “no”? Sometimes you’re actually just too busy, and sometimes it’s just plain good for them to be playing solo or with their friends.
But how many times have you said “no” because you’re tired? Or physically can’t do what they’re asking?
Because of the years of not taking care of your body and health.
Because of the extra weight that makes old activities just plain hard.
Because of the diseases and multiple medications that leave you tired from your normal day to day.
Because of the pain you’re now riddled with, making anything very physical at all physically hurt.
Not only do your littles want you healthy so that you can play and be active with them today, but they want you to grow old and maintain your health and activity.
They want you to be able to come to their graduations and ball games and walk them down the aisle.
They want you to live a long life full of zest and zeal.
There are a million reasons I could tell you to prioritize and take charge of your health.
And your children? They’re definitely at the top of the list.
Part two is here! 🤗🤗
I went through Costco and snagged all of our kid approved go-to snacks.
All are great options, some are primo, others aren’t perfect but are SO much better than most.
The ingredients in these snacks make me feel good about feeding my kiddo these any day.
Scroll back just a little and you’ll see part one which has another batch of goodies.
Save this for later to take with you on your next Costco trip!
#costco #costcohaul #costcofinds #healthysnacks #kidsnacks #betteroptions #nutrition #nutritionlabel #readyourlabels #health #wellness #kids #parenting #parenthood #mom #mother #motherhood #healthcoach #healthcoaching #fnp #nursepractitioner #familynursepractitioner
What it’s always been about for me ❤️
Since I was a little girl I’ve wanted to help people.
What exactly that looks like has morphed over the years, but the root will always remain true.
Why do you always feel better after a workout?
Whether it’s an intense strength training session, HIIT workout, a bike ride or a leisure walk. When you’re done, you feel… better. Lighter. Brighter. Even if it’s fractional, it’s there.
There are a lot of reasons, actually. Let’s dive into some of them:
🧠 Exercise releases endorphins, which are known as "feel-good" hormones. These chemicals interact with receptors in your brain, reducing pain perception and promoting a positive mood.
🧠 Exercise boosts the production of serotonin, a neurotransmitter that plays a crucial role in mood regulation. Higher levels of serotonin are associated with feelings of happiness, contentment, and a decreased risk of depression.
🧠 Physical activity helps reduce stress by lowering the levels of stress hormones such as cortisol. Exercise provides an outlet for pent-up tension and allows you to channel your energy into something positive, resulting in a calmer state of mind.
🧠 Physical activity stimulates blood flow to the brain, supplying it with oxygen and nutrients necessary for optimal functioning. Exercise has been shown to improve focus, memory, and overall cognitive performance, which can positively impact your mood and mental well-being.
🧠 Engaging in exercise provides a temporary escape from daily stressors and negative thoughts. It shifts your focus to the present moment, allowing you to practice mindfulness and promote a more positive outlook.
So even when it’s hard to get off the couch, do it anyway.
If it’s been six days or six months since you last did any real physical activity, get up.
Go outside. Go for the walk. Move your body. Your brain and mood will be better for it.
#brainhealth #mentalhealth #exercise #movement #fitness #activity #physicalactivity #anxiety #depression #mood #brain #endorphins #neurotransmitters #wellbeing #health #wellness #nursepractitio
Ever wanted to feed your kiddo healthier snacks but not sure where to start?
Here. Start here.
I went through Costco and snagged all of our kid approved go-to snacks.
All are great options, some are primo, others aren’t perfect but are SO much better than most.
I’d feel good about feeding my kiddo these any day.
Keep your eyes out for part two which will have another batch of goodies.
Save this for later to take with you on your next Costco trip!
#costco #costcohaul #costcofinds #healthysnacks #kidsnacks #betteroptions #health #wellness #kids #parenting #parenthood #mom #mother #motherhood #healthcoach #healthcoaching #fnp #nursepractitioner #familynursepractitioner
Six months ago I had never fathomed baking my own bread.
Sounded neat, but not something for me.
You see, I’m not a baker. I’m not great in the kitchen in general. I’m not swell at keeping extra household things alive.
But at Christmas I was gifted a sourdough starter from my sister in law.
I became quite intrigued by the process, but also very much a novice and ignorant to most routine baking requirements and etiquettes.
That starter sat on my counter (feeding it daily) for almost 3 weeks before I finally had enough gall to try to bake a loaf of bread.
The first loaf I baked somehow turned out beautifully. I’m not sure it would have won The British Baking Show’s bread week, but it was quite good.
I’ve baked dozens of loaves since, and am getting invited to bring MY fresh baked sourdough bread to events and get togethers regularly.
Like, seriously? I would have never imagined.
And boy, is it not lost on me the similarities of me starting to learn to make my own sourdough bread and being new to just about anything out there, even your health journey.
You may be at a place where I was six months ago; never even fathoming wanting to change your eating habits or starting regular exercise. No interest. You’re fine doing what you’re doing.
And that’s okay. You’re not ready, you’ll know when you are. You’ll have that feeling in your chest that convicts you and moves you.
But maybe you’re where I was in January. Holding on to your idea of starting something new, but just sitting with it because it’s scary and unfamiliar.
If you’re there? If you’re ready but scared? Ready but don’t know where or how to start?
The only way you’re going to get past the fear, past the scary part… is to try. Is to jump. Is to go ahead and do it scared. Be okay with not getting it right on your first try. Be okay with falling down carrying on.
You’re
✨How to get your kids to eat healthier✨
If your kids have never seen you eat broccoli, why would they try it?
If your kids have never seen you drink water, why would they want to?
If your kids see you eat chips and drink pop every day, of course they’ll want to do the same.
Children tend to learn and imitate the behaviors they observe in their immediate environment.
The good and the bad. The positive and negative. The highs and the lows.
So if you have little humans in your house, your food choices are not only impacting you, but also, your kids.
Start to make shifts toward healthier eating habits at home.
Not sure where to begin? Just add in more real foods. Have fruits and veggies at every meal. And not just on their plates, but yours too.
Model the behavior you want to see. Model eating the foods you want your children to eat. Model drinking the drinks you want your children to drink. Model the lifestyle you want your children to follow.
Change doesn’t happen overnight. But when demonstrated repeatedly, take notice.
Start eating your veggies, and watch your littles follow suit.
#kids #parenting #parents #toddlers #children #tinyhumans #parenthood #modelingbehavior #modelbehavior #eatyourveggies #veggies #vegetables #fruit #fruits #water #drinkyourwater #health #healthcoach #wellness #nutrition
Bare feet and morning sun 👣🌱☀️
Ground yourself in the grass, let the sun's rays touch your skin.
It’s no coincidence that you feel recharged and revitalized after getting your bare feet in the grass and your face in the morning sun. No coincidence at all.
There is a whole host of mental health benefits of getting into the grass with your bare feet and getting outside in the morning sun.
Let’s dive into them:
1. Stress Reduction: Walking barefoot in the grass and being exposed to morning sun can help reduce stress levels. The soothing sensation of the grass underfoot and the warmth of the sun's rays trigger a relaxation response in the body, promoting feelings of calmness and tranquility.
2. Improved Mood: Connecting with nature through bare feet and morning sun exposure has been found to enhance mood and uplift spirits. The combination of fresh air, natural surroundings, and vitamin D from the sun stimulates the release of endorphins, leading to improvement in mood.
3. Grounding and Mindfulness: Walking barefoot on grass allows for a practice called grounding or earthing. This involves direct contact with the Earth's surface, which has been shown to have grounding effects on the mind and body. It helps to bring attention to the present moment, promoting mindfulness and reducing anxiety.
4. Enhanced Mental Clarity: Being in nature, particularly in the morning, can sharpen mental focus and clarity. The sunlight exposure helps regulate the sleep-wake cycle, improving alertness and cognitive function throughout the day. It also provides a break from digital screens and the constant stimuli of modern life, allowing the mind to rest and recharge.
5. Increased Vitality: The combination of bare feet on grass and exposure to morning sun can invigorate the body and increase vitality. Sunlight is a natural source of vitamin D, which plays a crucial role in supporting overall well-being. It boosts e
