Why should I start Juicing??

If you are on Instagram these days, you might have seen the juicing crazy come back in full force.  It is NOT a fad, it is around for good. I discovered juicing when I was at a breaking point with my health.  I was always bloated, exhausted, stressed…not to mention “that time of the month” symptoms were cramping my style.  Literally and figuratively.  Then entered a holistic health coach that taught me the importance of a nutrient rich diet!  If you (like me) are not sure about this whole “juicing thing”, let me start to change your mind…

You might be wondering about the difference between Green Juice and Green Smoothies, right? 

socialsquares_healthyeating1.JPG

Well the difference is that Green Juice goes straight into your blood stream whereas a Green Smoothie goes through your digestive tract. Both are great options to start your day with! I tried both, and I fell in love with juicing.  It’s fresh, it’s tasty, and I often put it over ice with a straw and feel fancy drinking it.  I’ve been juicing almost every morning for almost 9 months I can honestly say I don’t know why I would ever look back.

It provides me with the nutrients + greens I need, thus giving me energy for my days. As busy wives, mamas, working gals we need every bit of natural energy we can get.

Since drinking green juice, I’ve taken my coffee consumption down to ONE cup a day.

Can you believe it? This has also greatly impacted the daily stresses and anxiety that typically plague us.  Also, there is no “sugar crash” with green juice, which is a major win.  

Here are a few tips, and my go to recipes and I want to challenge you to just begin!

  1. If there’s a local juicery where you live, go buy one first and acquire the taste.

  2. Then when you are ready to go all in, Amazon is there waiting for you.  OR a local Facebook health-conscious or juicing group will be your best friend (many have found them on sale for a fraction of the cost of a new one!). 

Have I convinced you yet? 

Favorite Combo:

My fave green juice recipe is kale, celery, cucumber, red apple, green apple, lemon

Pinterest is also a great source of fantastic recipes and combinations!

Pour over ice in a glass with a reusable or paper straw! Such a treat! I use the Breville juicer (Shop for your own here!) 

socialsquares_healthyeating14.JPG

I hope this helps give you a new mindset of what your body is meant to do! You are absolutely capable and worthy of these lifestyle changes. I’m not perfect & I don’t do it perfect al l the time but having this mindset has changed it all . I no longer feel bloated, exhausted, depleted, run ragged. I’ve got my body back. Which has in turn given me the fuel I need to do the things I’ve been created to do! 

Cheering you on! 


READ MORE ABOUT  WYNNE  (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO  THE & GALS  SECTION

READ MORE ABOUT WYNNE (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO THE & GALS SECTION

WRITTEN BY WYNNE ELDER: PHOTOGRAPHER, WRITER, ENCOURAGER, & COMMUNITY BUILDER.

10 Steps to Healthy Living (it may not be what you think!)

What comes to mind when thinking of “healthy living”?  When I say healthy I don’t mean we need to be at our ideal weight, or on a super strict diet…I mean we need to be pursuing health so that we can be the best version of ourselves.  In this article, I’m going to give you ten things you can start doing right now to help kickstart this movement!  I know what you’re thinking…TEN?!

Well, here’s the thing:

Baby steps still move you forward.

With those baby steps in mind, I encourage you to just hone in on one or two keys on this list that aren’t currently a practice in your life. Simply start there.  Have grace for yourself and dare to begin!

socialsquares_warmneutralshome0015.JPG

1.Be kind to yourself!

Yes, I did this one first for a reason.  I know for me personally, I am the harshest with myself.  I “speak” to myself in a way I would never in one million years speak to a friend.  I truly think living a healthy life starts with treating yourself like you would treat a friend!  This is a process, no perfection required.  Be kind!

RELATED ARTICLES:

An Open Letter to You, Working Mom

The Impact of Voicing “I’m a Good Mom”

2. Get your sleep

Research has shown that our bodies actually need 7-9 hours of sleep per night.  If we really paid attention, so much of poor health can be linked back to lack of sleep. Just like we often remind our children that they need to go to bed because this is when our bodies heal and recharge, we sometimes need to remind ourselves the same!  Set an alarm on your phone at a certain time and label it “shut it down” . Start winding down from your work/your phone each night 30 minutes earlier than normal and allow your body the rest it needs to thrive.

RELATED ARTICLES:

How a Digital Sunset Will Help You Sleep (+ 4 Other Sleep-Better Tips)

How Time Blocking Changed My Life

3. Drink plenty of water

This is a great challenge for yourself to start your day with a glass of water.  My health coach painted this picture for me that after sleeping, our insides “need a shower” and that’s what a big glass of water will do.  Make it a point to drink water throughout your day and see how it makes you feel.  Also more water typically equals less caffeine, which is never a bad thing. Note: If you struggle drinking water, spice things up with lemon, lime, fresh berries, or a sprig of something yummy!

RELATED ARTICLE:

Three Tricks to Help You Look Rested

socialsquares_healthyeating2.JPG

4. Fuel your body

So much of what we put in our bodies determines how we feel.  Our body digests foods at different speeds and can tremendously affect how we feel. Changing the lifestyle of my eating has drastically improved my quality of life.  It’s not about losing weight, dieting, or looking a certain way - it’s about how you feel!  When we are fueling our bodies with whole foods (not processed), we have more energy and “fuel” for our days.

RELATED ARTICLE:

10 Healthy Snack Ideas

5. Establish a morning routine

I fought this one so hard, but establishing a morning rhythm has allowed me to start my day in a healthy way.  I started by making a list of what my “idea” morning would be, and then worked from there.  It’s important to remember this is not a check list, or a to do list but simply a routine (or rhythm) allows our minds to take a rest.  It leaves room for creative space, increases productivity, frees up time.  YES!

RELATED ARTICLE:

Let’s Talk Exhaustion & Morning Routines

socialsquares_selfcare003.JPG

6. Live uncluttered

I truly believe that our physical surroundings affect our inner life.  Clearing the clutter of our physical space, clears up mental space and gives us time back.  Healthy living and living uncluttered go hand in hand in my book.

RELATED ARTICLE:

Living an Uncluttered Life

7. Create a support system

Living a healthy lifestyle alone is so much harder than living it alongside someone else.  Ideally, our partners would be seeking to live a healthy lifestyle with us - but if your partner isn’t on board yet, find a friend or sister to come alongside of you.  Having the support and accountability is everything.

RELATED:

Have you joined our Private FB Community full of other Working Moms Yet?

8. Move your body!

Again, this isn’t about losing weight or looking your best but it’s about how you feel.  Find something that you love and go for it.  Maybe it’s a group class, an at home video, getting outdoors…..moving your body will help you feel good and give you energy.

RELATED ARTICLES:

At-Home Workout: 15-minute HIIT cardio (video)

At-Home Workout: 7 Exercises for Postpartum Core Recovery

Quick 10-Minute Beginner Ab Workout for Moms (Video)

socialsquares_healthandfitness00125.JPG

9. Establish a Quiet Zone

Take time away from your phone, the noise, your work….this is so important especially as women who are juggling so much.  If we never stop, we will burn out.  Setting aside an intentional time each week to set away from the never ending responsibilities to just BE will do so much for your health and wellness.  I’m challenging you!

RELATED:

Head over and read the text in this Instagram post about Creating a “Zone of Silence” twice a day.

10. Set your intentions

This is so much a mind game, y’all.  I promise that living a healthy life is possible for you, but you have to decide that for yourself!  Be intentional, set yourself goals or intentions and just dare to begin!

RELATED ARTICLE:

How to Actualize (Not Just Visualize) Success

socialsquares_rosedesktop51.JPG

I believe in you!  You are one step away from living a healthy life…all you have to do is dare to begin. 

Forever cheering for you, Wynne


READ MORE ABOUT  WYNNE  (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO  THE & GALS  SECTION

READ MORE ABOUT WYNNE (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO THE & GALS SECTION

WRITTEN BY WYNNE ELDER: PHOTOGRAPHER, WRITER, ENCOURAGER, & COMMUNITY BUILDER.

Quick 10-Minute Beginner Ab Workout for Moms (Video)

 

Hey ladies! Teresa here.

I just wanted to pop in real quick and remind you that whether the idea of working out completely stresses you out or you’ve been committed to exercise for years, Lindsey’s videos rock.

Why? Well for lots of reasons but mainly because:

1.Her kind enthusiasm shines through and you really do feel like you can push out more reps or power through longer than if you were working out on your own.

2. Her workouts range in difficulty but are doable for anyone at basically any level. #notscary

3. You can do them from home…or even your hotel room while traveling!! Gym membership not required!

Ready to dive in with Lindsey? Good. This one is fantastic.

xo, Teresa


Hi everyone, I’m so excited to share these nine core strengthening exercises. These were, and still are, some of my favorite ab exercises to do at home. I created this 10-minute ab workout during my maternity leave as these ab exercises specifically helped me re-build my core and pelvic floor post-baby.

If you’d like to view the full 10-minute beginner ab workout, complete with details and links to products I love, head on over to the full post here!

NOTE: having a hard time seeing the video above? Head on over to YouTube and watch this 10-Minute Beginner Ab Workout there instead!

ab_workout_3.jpg

This workout was specifically created with two groups of people in mind: those who are beginning their fitness journey (welcome!!), and new moms who are postpartum, postnatal and post-baby. 

If you don’t fall into those two categories you can absolutely still give this 10-Minute Beginner Ab Workout video a try. But know that there are several additional ab and core workouts on my blog too. If you’re more advanced, this 7-Minute Abs Workout for Women and this 10-Minute Butt and Abs Stability Ball Workout are personal favorites.

BTW, you’ll see I’m using a spongeball to do this workout….but don’t worry if you don’t have one. You can always grab a throw pillow from the couch or even a toy ball from your kid’s room, they work just as well!

ab_workout_1.jpg

When performing each exercise, your goal should be holding each one for 45-60 seconds. If that’s too much, it’s ok! Don’t give up, just work your way up to it!

If you do this 10-minute Ab Workout for Moms two or three times a week, you should totally pat yourself on the back. You’re on your way! By doing these exercises consistently, you’ll rebuild your core strength and tighten your belly. I know you’ll be excited about that!

Ready for more of a challenge? Head on over and find the perfect workout for you!

ab_workout_4.jpg

View more of Lindsey’s videos, exercises, and more at Nourish Move Love!

READ MORE ABOUT  LINDSEY  (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO  THE & GALS  SECTION.

READ MORE ABOUT LINDSEY (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO THE & GALS SECTION.

WRITTEN BY LINDSEY BOMGREN: FITNESS EXPERT, BLOGGER, VLOGGER, AND CONTENT CREATOR.

10 Healthy Snack ideas (and what you didn't know about pre-packaged stuff)

We are living in a pre-packaged world, which means we’ve GOT to be more intentional about creating healthful children. As families become increasingly busy, we look for quick ways to feed our families with foods that our kids will love as well as provide them balanced nutrition. Sadly, much of even the prepackaged fruit and veggies have things added to them, usually to preserve their color and freshness for longer. But if we dig in to what those preservatives are…most of it really is not stuff we want in our bodies.

If you’re thinking, “Well that’s great…but my kids just won’t eat healthy food like this” then I just want to encourage you to know that just like everything in life, it might take time, but we need to teach them how to live well. And because of this, that time is worth it.

fikri-rasyid-699015-unsplash.jpg

When my kids were really young, I was told that it takes many interactions with a food before kids adjust to them.

In fact, recently a dietician I met with told me 40-50 times.

But let me say one very important thing:

There is no substitute for fresh fruits and vegetable. Period. Full-stop. Let’s just start by being honest. Our kids need it and they simply aren’t getting enough.

Today, with my children, we are a mostly plant-based home and even so, I am still very concerned about my kids’ veggie intake.

kyle-nieber-762835-unsplash.jpg

I’ve come up with a few suggestions for quick snacks on the go (and most of them you can have Amazon Primed to your doorstep!). Yes, some of them require prepping but 15 minutes of prepping on a Sunday can change the game. And hey, get the kids involved…create an assembly line. You do the cutting and they pack the veggies.

 Here are my top 10 right now:

1.     Veggie sticks:

Carrot sticks, celery, snap peas, sugar peas, bell pepper slices with hummus or nut butter.

SIDE NOTE: Baby carrots are washed in a chlorine-bleach solution to clean them (!!!). You have to decide what you are comfortable with but in our home, we strive to eliminate as many chemicals as possible. My kids love the many colorful varieties of heirloom carrots so I cut them myself.

socialsquares_healthyeating0019.JPG

 2.     Bare Products

a. Bare Sea Salt Beet Chips:

You would be surprised what you could do with veggies that aren’t looking as fresh as they once were and a dehydrator but if you are in a pinch, try beet chips. They are a great combination of lightly sweet and salty. This brand is made with only two ingredients: beets and sea salt, you can’t beet that!

BareVeggieChips.jpg

b. Bare Apple Chips:

Just apples. That’s it! We just love these. Oh! And I should tell you that Trader Joe’s has dehydrated apple rings and banana chips that my kids love, too. We call them “sometimes food” because they could literally eat them All. Day. Long.

 3.     SeaSnax Roasted Seaweed:

I love this brand because not only are they organic but they use olive oil instead of canola. Nori is a good source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc. Seaweed is a vegetarian source of DHA. And they naturally contain sodium…whereas most brands add more for flavor. Their tagline is “strangely addictive” and my kids would agree! (They even have Lime, Barbecue, Jalepeno, and other flavors in addition to the Original!)

 4.     Fruit:

Seriously… fruit doesn’t go out of style. If we can get our kids to crave and choose whole fruit, we’ve won! Eat more plants!

socialsquares_citrus001.JPG

 5.     Biena Sea Salt Chickpea Snacks:

Chickpeas (also called garbanzo beans), sea salt and sunflower oil make this a better alternative to chips. Folate and protein are added benefits. These are a favorite because they taste fantastic! So easy to grab a handful while working or running out the door. Yay for easy snacks!


6.     Once Upon A Farm Pouches:

Every ingredient used is sustainably grown, certified USDA Organic, Non-GMO Project Verified, and can be traced right back to the source. Their food is kept simple and doesn’t contain preservatives, colors, concentrates or added sugars.

SIDE NOTE: Much of the fruits and veggies that are used in Once Upon A Farm comes from co-founder, Jennifer Garner’s family farm in OK!

 7.     Figgy Pops:

I mean, so many good things to say about this brand. Kids love sweet things, let’s get real. The ingredients are real and they don’t skimp on last. These unbaked energy balls are a sweet treat for after school or a kids lunch box.

 8.     Super Seedz Pumpkin Seeds:

You don’t have to wait until Halloween to enjoy these guys! Did you know that pumpkin seeds contain anti-oxidants like Carotenoids and Vitamin E? They can reduce inflammation and flight free radicals. They are also linked to a reduced risk of certain cancers and they are high in magnesium.

And helloooo…curry, cinnamon sugar, and even a dark chocolate and sea salt? Major yum.

 9.  Chia Pod:

My goodness, how I love these. Chia pudding is really fantastic. Chia seeds and pure coconut milk, blended with vanilla bean and a pinch of cinnamon. This simple combo is my favorite but the company offers several lovely flavors. Chia helps to sustain energy, improve digestive and heart health. This power packed seeds provide a lot of nutrition that modern diets really lack.

Chia-Pod.jpg

 10.  Rhythm Superfoods Kale Chips:

This brand is the absolute yummiest. And while kale was the sexy green food for a minute, don’t let trends tell you that it’s out. Kale is still a nutrient beast. I know you may not believe me when I tell you how easy these are to make (I really do promise), but if you’d like to try your hand at it, here’s a favorite recipe!


 We cannot possibly control everything that goes into our kids mouths, but we are the ones who work hard for the money and buy the groceries.

When my kids are 18 they can make all the choices but today, I am doing my level best to fill them with as much colorful goodness as possible.
— Kiesha Yokers

READ MORE ABOUT  KIESHA  (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO  THE & GALS  SECTION

READ MORE ABOUT KIESHA (AND ALL OUR AMAZING CONTRIBUTORS) BY HEADING TO THE & GALS SECTION

KIESHA IS A PASSIONATE SUPPORTER OF SOCIAL EQUALITIES THROUGH HEALTH AND HOLISTIC LIVING