Being a holistic health coach, the topic of wellness often comes up when I am with friends. Questions and comments about their particular health, or health in general, casually comes up in conversation. I must give off a vibe that I love talking about such topics. Case in point, last week while on vacation with my best friend and her family, I took note of the random holistic health things we discussed. I say holistic health, because there was a wide range – from family life and raising kids, to manifestation, to mindful eating.
Joe Dispenza/manifesting/increasing vibration through meditation
Before my best friend joined us at the beach, she said that she was interested in learning more about manifestation; in other words, becoming magnetic to those things she was wanting to attract in her life. This has to be one of my favorite topics to talk about. In my twenties, health and wellness was all about aesthetics: looking fit, eating clean, exercising every day. In my thirties, true wellness to me is more about life alignment (I explain more about this on The Healthified Podcast episode with my life coach). In order to feel more aligned, I have had to let go of a lot – stories, habits, and programming that kept me locked in an identity that was no longer serving me. It sounded as if she was wanting to undergo a similar evolution. Self-help and development books have played an important role in my growth, and the one I recommended in this regard was Becoming Supernatural by Joe Dispenza. He is the number one resource when it comes to how to use the power of your thoughts and beliefs to become a higher version of yourself. More specifically, Dispenza brings a unique depth to how much our thoughts and emotions affect our physical body and health. Meditation and other mindfulness practices become important tools for achieving a holistic harmony between mind, body, and spirit, and ultimately help individuals in their journeys of healing and transformation. I highly recommend giving it a read if the subject area interests you.
Showering before bed
In our mid-twenties, my best friend and I lived together for a couple of years. So while we were staying together at the beach, I was reminded how I used to think it was so weird when she would shower before bed (what’s the point?), but this was before I was aware of its benefits. Now I am a huge advocate of a warm shower or (better yet) bath before bed. Studies show it is a simple step you can take to improve and support your sleep. Why? Sleep quality and body temperature are closely connected. Heating your body temperature via a warm shower or bath then results in a drop of body temperature, which is a circadian signal to sleep. Doing so one to two hours before your head hits the pillow will not only help you fall asleep faster, but stay asleep deeper.
Fasted workouts
I used to be a big proponent of fasted workouts. When I was practicing more of a time-restricted eating schedule, I would have my bulletproof coffee first thing, exercise, then eat my first meal of the day around 10am or 11am. Given what I heard about how your body breaks down fat for fuel during a fasted workout, plus the benefits of intermittent fasting, I thought I was doing both my energy and metabolism a favor. That method no longer works for me; I realized that in order to properly balance my hormones, mitigate cortisol, and optimize my exercise, I need to eat something within an hour or two of waking. Furthermore, given that I am still in my reproductive period of life, and I was trying to get pregnant for the second time when I shifted away from time-restricted eating, this small change set my inner environment up for success.
My best friend and I are both primarily early morning exercisers, so this subject came up when discussing what to eat before a workout. I think it depends on a few different factors, from the length and intensity of your workout, to the structure and flexibility of your schedule. For example, I am 30 weeks pregnant, and I love to start my morning with a thirty minute walk. I typically drink some coffee with collagen and have some apple slices (protein plus carbs), go on my walk, then have a larger, more well-rounded blood sugar balancing breakfast immediately after (usually one of my yogurt granola bowls). My friend on the other hand, started her day with an hour-long run/walk on the beach (i.e. more intense). I would probably suggest she also have something small to eat, and then refuel with a larger protein type meal with some carbs within the hour afterwards (eggs, leafy greens and fruit, or a protein smoothie). That all being said, fasted workouts do work for some people, so it is important to listen to the signals your body is sending, and do what works best for you.
Slower exercise for hormonal health
Along similar lines, we also talked about different types of exercise for hormonal health. In my twenties, I was a “cardio queen,” going on long jogs, doing the elliptical at the gym, or sweating in spin class. Intense exercise is a stressor, and while it is a good stressor in many circumstances, it still has the effect of increasing cortisol. For someone prone to anxiety and stress, working out in this way was putting my body in a state of fight or flight, which wasn’t doing me any favors. In fact, it was probably more harmful to my hormonal health, rather than the other way around. Now my cardio is a long walk or hiking in the woods; I prefer strength training and supplement with lower impact exercise like pilates and yoga; I take more rest days then every before, and I am probably in the probably in the best shape of my life.
Letting go of food rules
My friend was quite shocked when she saw me eating both gluten and dairy throughout the week. Don’t even get me started when I broke out my fudge from the fridge. I used to be a lot more restrictive with what I ate. In all honesty, I thought I needed to be. Being so immersed in the nutrition and wellness world, I would constantly hear about inflammatory foods, and I thought that I needed to avoid them at all costs. The more I learned, the more rules I implemented. I still uphold many nutritional values, but I have let go of a lot of rigidity. When it comes to my food philosophy, I encourage putting a lot of color on your plate while balancing your blood sugar with healthy fat, fiber, and protein. When I eat this way most of the time, there is wiggle room to indulge and enjoy things like bread, cheese and chocolate.
Hangover remedies
I love a good cocktail (or two) on vacation, but being pregnant, this didn’t apply to me this time around. The subject of hangover remedies did come up however, and I have created quite the toolkit when I do drink. A couple of years ago, I discovered H-Proof vitamins, and while the placebo effect may play a part, I feel as though they work. When you look at what is in them, the list is similar to what you would get in a hydration IV (which is also in my toolkit). Just some food (or drink) for thought.
Cooking with cast iron
Non-toxic cookware is getting the attention it deserves these days. My friend is pretty diligent about cooking with her cast iron pan (as am I), and explained she had even meant to bring it to the beach. That launched us into a whole conversation about cooking on cast iron versus non-stick cookware. I first started cooking on a cast iron pan when we got one for our wedding, and while I wasn’t consistent with it at first, it has now become a cooking staple in my kitchen. I will admit, I do still cook on non-stick occasionally, but it is more of the anomaly than the norm. What are the benefits of cooking with cast iron specifically? Not only is it a non-toxic option, but studies show it helps to increase the iron content in both the food and blood post-consumption. If you are someone who struggles with anemia (like I do), changing to cast iron could help support your iron levels.
Icelandic Sea Salt
When we got to the rental house, there was no salt in the cabinet. Often in a rental house, you will find a minimal spice offering – salt, pepper, garlic powder, etc. There were a few of these items, but no salt. Funny enough, I even meant to pack my beloved Icelandic sea salt from home. When I shared with my friend that this is not just any sea salt, she was intrigued.
Years ago, my mother-in-law and brother-in-law traveled to Iceland. They brought me home the most flavorful black lava sea salt, and I started putting it on everything. I eat a pretty clean diet – one free from processed foods – so I don’t consume a lot of sodium unless I add it. I also love pink Himalayan sea salt, but this salt takes it to another level. Then when my brother-in-law returned to Iceland a couple of years later, I asked if he would bring me back more salt. After I ran out, I found it on Amazon, and it has been a kitchen staple ever since.
Sodium can get a bad rap. Unfortunately, the sodium found in packaged and processed foods can be detrimental to our health when over-consumed. But it is also a necessary mineral for homeostasis and adrenal support. Have you ever felt stressed out and craved salty foods? Or gotten a poor night of sleep and needed something savory in the morning? This is why. Symptoms of low sodium are concerning, which is why I always salt my lunch and dinner with this Icelandic sea salt.
Eating meals mindfully, creating pretty plates, and prioritizing self-care
One morning, as I was fixing my yogurt bowl, I noticed my best friend grab a snack bar while she made her kids breakfast: eggs, bacon, and pancakes. She wanted to ensure they had enough energy for a fun-filled day at the beach. My breakfast bowl wasn’t anything to write home about, but I did take the time to make sure it was blood sugar balancing and as colorful as I could make it. The majority of the time, I try to create meals with intention and attention. Sitting down to a pretty plate not only makes me happy, but encourages me to eat more mindfully (I explain more about this in my upcoming book Counting Colors). My friend explained that she does that for her children, but when it comes to many of her meals, it’s more about what is fast and easy. Like so many mothers, she prioritizes the needs of her children over her own self-care.
I get it. It is easy to do, and yet we have all heard of the oxygen mask analogy by now. And if this mindset shift is difficult at first, at least put the needs of your family on an even playing field with your own. Start small. Can you take ten extra minutes in the morning to fix yourself a blood sugar balancing breakfast before switching into “mom mode?” Where else in your day can you carve out more micro self-care moments? They add up.
“Vacations” with kids become more about connection than relaxation
I remember the first beach trip we took after Mason was born. He was about two months old, and many friends warned me that “vacations” become “trips” after having kids. They explained that there was much less downtime to relax, read, what have you. Instead, time away tends to be more stressful; less smooth sailing, and more managing needs and energies while away. At first this shift was a challenge. What is the point then, if not to relax and recharge? I almost would rather stay home.
As my best friend and I catered to our children throughout the week at the beach, making sure they had enough to eat, enough sunscreen applied, enough entertainment to keep them from bouncing off of the walls, this difference in traveling came up in conversation. Coincidentally, I had just read an article about a mother who reframed her thinking and lowered her expectations about vacation. It was just what I needed to hear. I realized that I could also look at trips in this season of life through a more positive lens. Having these experiences is more about connection than anything. There is also an advantage to getting out of your usual routine – breaking free from the mundanity and daily rigidity of structured schedules. When you leave the associations and triggers of day-to-day life (working, cooking, cleaning), you create space to be more present, do things differently, soak in the novelty of your surroundings. Even amidst any tough moments, your nervous system resets; you realize you are laughing more, letting go, worrying less. Perhaps you are spending more time outdoors, in nature, away from screens. There are so many more special moments counterbalancing the bad. That makes it all worth it.
