3 Tips For Busy Women to Stay Healthy and Put Themselves First
As we in the United States, begin to transition in phases from quarantine to being out and about more in our communities, it’s extremely easy to get overwhelmed or feel anxious. Especially as women, we are often the caretakers, the shoppers, the controller of finances, and we still want to be our best selves, feel good and be healthy as well! What happens often, I know this was challenging for me when my kids were young, is that women put themselves last. We have all heard it before that we can’t show up and help others unless we are helping ourselves first but somehow that gets neglected. So, I want to share with you today three simple strategies to stay healthy and put yourself first. If you implement these, you will reduce you overwhelm, improve your health, and feel happier overall!
Tip #1: Nourish your body with whole real foods consistently during the day.
You might be thinking who has the time to be cooking and preparing such complicated meals? Well don’t worry- I’ve got your back with some simple, fast, healthy and delicious meals that you can make to improve your energy and feel amazing, even with a busier schedule. Click HERE for 7 simple recipes that I know you’ll love!
Tip #2: Practice daily self-awareness
One of the keys to reducing stress and living a joyful life, is living in the present moment. Specifically, this means not dwelling in the past and not worrying about the future. The key to living in the present is being super self-aware. So how do you do that if you are constantly being pulled in all directions? Here is what I suggest: set aside five minutes in the morning, five minutes in the afternoon and five minutes in the evening to check in with yourself. In the morning start by writing down your intention for the day and how you want to feel first thing in the morning. Then, as afternoon rolls around, check in to make sure your actions are matching your aspirations during the day and then at the end of the day celebrate your wins. Be sure to include what you’re proud of accomplishing and this will help build momentum for the next day.
3: Get 7-9 hours of sleep each night.
Again, we all have heard the importance of sleep, but I am here to tell you that sleep is really the catalyst to everything in life- it’s our bodies time for rest and recovery. And guess what? When we don’t get sleep we’re less effective during the day, we’re less creative, more apt to snap at our love ones around us and we’re more likely to eat non-nourishing foods for our body. And guess what? If you’re trying to lose body fat, it’s not going to happen easily for you if you’re not getting enough sleep. My recommendation is 7 to 9 hours of sleep per night, so yes that means that you may have to Netflix less, social media less and get your booty into bed earlier.
I hear you, that’s easier said than done so something I’ve been using it lately is taking a 15 to 20 minute hot bath with a bath bomb from slab mule. Let me tell you- I sleep like a baby every time! Other things that you can do before bed is trying out that five minute journaling exercise that I mentioned earlier, doing some deep breathing or a quick meditation (try googling yoga nidra, do a free video on YouTube that’s my favorite!) Lastly, be sure to put down your constant companion a.k.a. your cell phone at least an hour before bed.
I am the first to tell you that all of these ideas that I’m sharing with you today are simple, but at times they can be hard to implement. So, start with the one that you feel would be most helpful to you and do that for a full week then add another one. With consistency you’ll find that you’re less stressed, more present in everyday life and overall feeling so much better with your energy and your health!
I’d love to hear from you! Which tip are you going to try first? Shoot me a DM on Instgram @carmenohling!
Cooking healthy & delicious from your pantry & freezer: All with 6 ingredients or less!
If you’re like me, with the outbreak of the Coronavirus across the world, you stocked up on your pantry and freezer items. If you’re feeling stuck making the same old basic tacos, spaghetti and cream of whatever casserole, I am here to help! Today I am digging deep back into my nutrition arsenal of recipes and bringing back some favorites, all with 6 ingredients or less. Don’t worry though, they all taste freaking awesome, are healthy and totally kid and husband approved!
Here are a few tips when cooking at home during social distancing:
Season your food. Buy simple, single ingredient foods and season them yourself when you cook. Often we are accustom to letting the grocery store help us with this, but guess what? They are added a ton more than just salt and pepper, like: sugar, preservatives and other chemicals to make the foods last longer and encourage our bodies to crave them more. Ya, the food industry is pretty sneaky like that! My favorite go-to seasonings are: sea salt, black pepper, garlic powder, chili power, cumin, Italian seasoning (so simple & make everything taste like pizza!), a blend called “Chicago Style” seasoning (for meat), cinnamon, and stevia or monkfruit (for natural no-calorie sweeteners.)
Start batch cooking, even though you are home all the time. What is batch cooking? It’s basically cooking in bulk foods that you know you like and enjoy and can re-purpose into different meals. I recommend batch cooking 2 proteins (think grass-fed beef into taco meat and grilled chicken breast), 2 carb sources (think potatoes and rice) and 4 veggies sources (think frozen veggies baked on a sheet tray and prepped cold veggies for snacking.) Batch cooking will help you put together meals quickly for your and your family and keep you away from eating everything in the pantry when you tell yourself your “too tired to cook!”
The key to cooking and eating at home is eating more, not less. Let me clarify here: eating more of the foods that nourish your body and make you feel good vs the foods that make you feel like shit. If you’re asking yourself, what are those food that I should be eating… Okay, I am going to call BS here! You already know! Veggies, fruits, lean meats, healthy fats and non-processed carbohydrates. I recommend to make your plate following this guide, which always starts with 1/2 a plate of veggies!
Do you want more recipes like this, but also a full weekly meal plan, shopping list, nutrition info and support and accountability around your nutrition? Well then, I invite you to try my best selling group nutrition program, The Clean Eating Transformation Program FREE for 30 days! No string attached, cancel anytime if it’s not for you- but hey… I know that you will love it!
🔻I use to tell myself that I wasn’t good at making friends with other women. I shied away from building intentional female relationships and I often put other women up on pedestals, dreaming to be like them. I felt like I could never be, do or measure up to how and what they were as a woman. I was afraid of what they would think of me, of saying the wrong thing, wearing the wrong thing… looking stupid.⠀
▪️Can you relate?⠀
🔺Here is what I know now. Creating intentional relationships with other powerful women lifts you up, supports you, and challenges you to be your best. Don’t get me wrong, this shift didn’t happen overnight but as I started to work on my own personal spirituality and growth I was able to begin to cultivate my own authentic voice and step into my confidence as a unique and powerful women of my own. This was the key for me. By cleaning up my side of the street, owning my own shit and and developing my own voice I was able to start sharing vulnerably and building intentional connections with the most amazing women!⠀
🔺So if you said, YES, I can 100% relate to what I shared- start by looking within. You already know the answer, it’s there. Start shining your authentic light and voice and the women that are meant to be part of your life we come…⠀
🔺I am grateful for each of the women that have made a huge impact on my life, I thank you and send you so much love today.⠀
Question: When was the last time you felt let down?
If you answer this truthfully, it’s most likely the last time that you had an expectation for a person or situation. There is a quote that says “expectation is the thief of all joy.” This could not be more true! Think about it, what if you went into each interaction or experience being completely open. Open to what is possible, held space for others to be their authentic self; how do you think this would change things for you?
Watch this quick video as I share one of the recent times I felt let down and how I was able to reframe my perception.
I take care of my body. Movement, nourishing foods, self-awareness, slowing down radical responsibility, dream chasing and love fill my days. I am relentless about caring for my body and mind and I set boundaries like a mother f**cker!⠀⠀
BUT, I HAVE FLAWS TOO… 👇🏽👇🏽⠀⠀
I have stripes on my body (aka stretch marks). Check out the back of my thighs!⠀⠀
I have a ton of scars on my skin: thank you chicken pox, box jumps, acne, burns and more I am sure I am missing!⠀⠀
If I am not careful I can put work, achievement and the illusion of sourcing my self worth from what society tells me is “success.”⠀⠀
I spent years (literally like 30+) hating my body and in constant comparison to other women that I placed on a pedestal as “better” than me, “prettier” than me, more “successful” than me, “stronger” than me… the list was endless! ⠀⠀
NOW I KNOW… 👇🏽👇🏽⠀⠀
We are all one. Truly we are more alike than different. I’ve discovered that true, authentic vulnerability is the most rewarding part of our human existence. Try it!⠀⠀
Our physical body does not defined our self worth. Neither does the scale, clothes size or any other way we use to measure our skin. Start taking care of your body and mind consistently every day, focusing on what feels good to you (not what is expected) and watch your confidence soar! ⠀⠀
Comparison is the most detrimental activity in our daily lives. WE MUST STOP! For me, after 30 years of comparison programming, it takes daily intentional reframing of my thoughts to ensure I am aligning my thoughts with my highest self daily. If you’re stuck in the comparison spiral, try this: recognize when your comparing, tell yourself “this thought is not of my highest self,” then choose a new thought. ⠀⠀
TELL ME… 👇🏽👇🏽⠀⠀
One thing that is holding you back from living your best life, you are ready to let go of… Or better yet join me at the Permission Slip Tour on March 7th in Portland, Oregon and we can chat more about this in person!
Sending each of you a ton of love and light today. May it fill you with inspiration and energy!