A Day in the Life of a Health Coach & Mom ...

• Wake up to Liv's "singing", change her and then playtime
• Fill our instant hot water pot and flip it on to boil my cup of electrolytes
• Put Liv's earmuffs on her, and blend my smoothie (prepped night before)
• Feed Liv, while sipping my lemon + salt + hot water
• Hand off Liv
• Stretch, body brush, and shower 
• Get dressed & skin care routine - sunscreen, jojoba oil, little (or a lot of!) makeup
• Read for 15-20 min - focusing on something inspirational, light and happy. (Favorite reads of 2018 coming soon)
• Write in my journal and review my 2018 goals
• Read the "Loving Kindness Meditation"
• 5 min. Grounding Exercise 
• Work Mode: Look at the day ahead. Confirm appointments, prepare for calls, and follow up on all emails. Begin coaching sessions
• Eat greens with salmon or other protein, cashews, red peppers, chia seeds, avocado and whatever else I see thats colorful in the kitchen
• Coaching sessions 
• Walk outside for "outdoorphins"
• Coaching sessions
• Plan for group trainings/classes 
• Wrap up for the day and prep for tomorrow's clients
• Cuddles with Liv
• Prep dinner - a small protein and loads of veggies or shrimp tacos (with lots of guacamole)
• Bath/Bedtime routine (Ryan and I split this up so we can have one-on-one time with Liv and also a few minutes to ourselves) 
• BodyBoss workout
• Meditate 
• Eat dinner
• Connect with Ryan + a glass of wine
• Relax together on the couch (TV show or reading before bed) 
• Sleep 

Demystifying Supplements

   

Supplements are a complex topic these days and becoming even more prominent with 68% of Americans taking daily supplements. Supplement users are primarily baby boomers both men and women, but affluent younger generations are consuming supplements in exponential doses. Most are taking them for immunity and energy benefits. Baby boomers most frequently take supplements for sexual enhancements, joint and eye health. Among those who take supplements, 77% take a Multivitamin. Next in line by popular demand is Vitamin D and Fish oil. 

Decoding the Label: 

The front label is there to appeal to you and obviously attract you! Be ware of claims made and be sure the ingredients are marked on the back label that fit the claims. This is known as "supplement seduction".

The back label is required to include: Serving Size, Ingredients and Directions. Most labels identify different measurements (IU, mcg, mg, etc.). The label must include all mandatory nutrients (carbs, sugars, vitamins) along with the daily value (ie: Vitamin C 500 mg, 833% DV). The vitamins must be listed in their common name (something we recognize) and if there is a double asterisk (**) in the DV% column, there isn't a DV established. 

TIP: If it's suggested to take the supplement with food, it's best to take with a healthy fat to ensure its best absorbed to give you the most benefit. 

Lastly, the ingredient list. Remember all labels show ingredients in descending order by weight. Make sure you're taking supplements that are the most pure, with limited fillers.  Stay away from fish oil pills that don't include fish oil as the first ingredient. 

Notice the ingredients, measurements, claims and dose. 

Curious to know what I take and recommend? 

I recommend food first. Focus on eating the colors of the rainbow for the widest variety of phytonutrients. Sign up to receive your own free phytonutrient guide and daily journal. Then, if my client is interested in enhancing their overall health we look at supplements together, and in most cases along with their functional medicine practitioner. 

For me personally, if I'm feeling 100% healthy I only take two supplements a day. Fish oil and 1/2 of my prenatal vitamin (now that I'm no longer breast feeding). Half of the prenatal seems to help curb my side affects of postpartum (hair loss, depleted energy and bone health). 

Tips: Store all supplements in a cool dry place. Don't store near stove or in bathroom (due to humidity and temp changes). Keep in original packaging and always use by expiration date for most effective benefits. 

WARNING: Most risky supplements commonly linked to health and safety concerns:

1. Weight loss 
2. Performance Enhancement
3. Sexual Dysfunction

Stay away from these!

Not into taking any pill to get your essential nutrients? Maybe you hate the taste or can't swallow pills easily?  There are alternatives! Just another way your health coach can help you find the right solution for you to elevate your overall health! 

I hope this helped you navigate the supplement section at your health food store or speciality store. (Hint: Internet supplement sales aren't regulated, so try to stick to your doctor or health food/wellness stores to guide you to a higher quality supplement). 

Additional Resources to help you navigate supplement ingredients and labels: 

• http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND&AspxAutoDetectCookieSupport=1
• https://www.opss.org

More About Your Coach, Laura

Every Coach has a story as to how and why they dedicate their life's work to helping others. Most have overcome an obstacle in their health like a serious illness that put them on the path to healing themselves and wanting to help heal others after failed attempts by traditional doctors. I love those stories and find them incredibly inspiring! I'm fortunate that my story doesn't involve a life changing illness, but it is quite life altering and forever changed my purpose. 

I was raised in a loving and supportive family, that didn't put much emphasis on exercise or nutrition, but we all played sports, had a strong focus on education, and family bonding. There were many family dinners focused around game nights, pizza delivery and lots and lots of nights eating out at the local franchise restaurants so my mom didn't have to cook. I also had the most loving and supportive grandparents who happened to also have very severe illnesses. I have family members who struggle with obesity, diabetes and heart issues. I remember seeing them as a kid and having a strong desire to do whatever I could to prevent these seemingly scary outcomes from happening to me. I wasn't sure how to prevent them or if it was possible, but it started a curiosity about my own health. 

When I was about 18 and away at college, I understood the power I had in choices I made. That was a pinnacle time where I still made not-so-healthy choices when it came to my lifestyle (little sleep most nights, crappy food choices late night, and of course binge drinking at tailgates), but I started to see the correlation between food, activity and sleep and my overall mood, health and brain function. Self-care became more of a priority.  

After college, I began my career in Corporate America, as a Hospitality & Business Manager and Coach but my free time was all about learning how to heal the body, optimize my health and detox from the inside out.  I took every class I found, completed certifications and picked up cooking skills all throughout my 20's educating myself about nutrition, mind-body medicine, meditation, aerial yoga, body brushing and countless other life hacks to take better care of myself inside and out. 

Eventually, when I was entering my 30's I started to question my purpose and what I really wanted to be doing with my time and career. That's when I wrote down all of the things I wanted to do in life and all signs pointed to becoming a wellness professional and advocate. So, I researched and researched until I found the most comprehensive accredited program that focused on a holistic approach. I began IFM's Functional Medicine Coaching Academy just a few months later and during that time, I also found out I was expecting! I had heard your 30s are better than your 20s, but I had no idea that within just a year's time I'd get married, start my new professional journey and become a mom! 

After the initial shock, my husband and I realized we were behind. "Already 7 weeks pregnant!? What vitamins do I take, what can't I eat? Do I need more water? What do I do to make sure this little baby thrives?"

I began putting my expertise and resources to work to find the answers to these frequently Googled questions by all expecting mothers and put them into practice. Once I felt like I had a little control over my pregnancy and had the hang of the frequent doctor visits, middle of the night kicks, and everyone asking me how I'm feeling while touching my belly, it was time to deliver! 

After an unwanted c-section, I was in for a rude awakening! Postpartum recovery was no joke! Just when you need to be your strongest to take care of your new little being and sort out this new life as "mom", you're hit with out-of-whack hormones, a foreign-looking body, an identity crisis and an overwhelming appetite and thirst that just can't be quenched. No one told me exactly what I was in for and I was a little shocked by it all.

But, the truth is it doesn't have to be this way. If I had the same amount of attention or resources during postpartum as I did throughout my pregnancy I would've been well equipped to navigate postpartum-hood but that just wasn't the case and isn't for most women. Why isn't there a class in school called, "Motherhood and the aftermath: how to prepare for everything to change"? 

Once life started to fall into place, that's when I knew I needed to use my expertise in a very specific way. I began solely focusing on woman's health through transitional stages of life.  I'm dedicated to helping women find their optimal joy and wellbeing. With a personalized functional medicine approach, I'm your ally while you’re resetting and transitioning to being your best self. I've got your back. 

How Do You Hygge?

Hygge has gained recent traction in America with countless articles, news reports, books and people on a quest to define and replicate this Danish way of living that has been around for hundreds of years, first being written about in the 19th century. 

Did you know International Hygge day is March 1?! 

The basics:

It's pronounced "hue-ga" or "hoo-ga". There is no direct translation, but it's loosely translated to mean cozy with a sense of wellness. What could be better?! 

The Little Book of Hygge, by Meik Wiking, the CEO of the Happiness Research Center in Copenhagen shares the history, rituals and ways we can all be a little more hyggelig. After all, who else should we be taking lessons from on wellbeing than the Danes, where year after year they're considered the happiest country in the world. 

I wanted to share a snapshot of hygge because there is a direct correlation between coziness and self care. Stress reduction, relaxation and overall wellbeing all promote health, happiness and fulfillment. The fact that hygge is becoming such a trend could do wonders for our mental and physical health by creating a greater appreciation for what we have, our community, our homes, and the every day joys in life.

Even just small moments of appreciation and happiness in the day can have big results when it comes to reducing stress and giving us a greater sense of appreciation. No wonder the Danes are so happy. (It could also be the free health care, year long maternity and paternity leave and free college for everyone). Let's see if we can all be a little more hyggelig in our day to enjoy the trickle down benefits of coziness. 

Hygge isn't necessarily something you can touch and see, it's the atmosphere of intimacy that you create to make life a little sweeter. Hygge could be taking just five minutes to slow down and enjoy the little things. 

The next time you grab a coffee or hot tea on the go, take a minute to enjoy it - the smell, the taste and the luxury of being able to enjoy such a treat. Better yet, make it at home and spend five minutes curled up sipping while enjoying something on TV or reading a good book. You know what elements make you coziest, so do that. :) 

Hygge often involves more than just you, much like happiness. We crave the connection and relationships to thrive in life. Invite a few people over the next time you want to lounge on the couch in comfy clothes. You can all appreciate the art of doing nothing, together. Other effortless ways to incorporate friends/family to share the hygge love is to invite them to play games, split a tasty pastry, or cuddle up to watch a movie. 

How do you hygge? We'd love to hear from you for more hygge inspiration. 

See a few of my favorite pages from The Little Book of Hygge, below. 

Hygge Manifesto

Hygge Wishlist

My Nine "Must Haves" Before Bringing Home Baby

When I found out I was pregnant my mind was reeling thinking of all the things I needed to buy when my experienced mom-friend, Julie, text "You don't need much. Just lots love and diapers". That one piece of advice let me take my first deep breath since the big surprise news. There are only nine things that you MUST HAVE in your house before the baby comes home, so stop stressing about the nursery that baby wont be sleeping in for months to come and make sure you have the following non-negotiables ready to go for day one.

1. Food: basics in the fridge/pantry. For me it was almond milk, bananas, frozen berries, spinach, protein bars, oats, and other odds-and-ins to make nutrient packed smoothies, healthy snacks and meals. You're going to need to up those calories to recover faster and to produce milk, not to mention you'll probably be starving! 
2. Bottles of water. I know it's not eco friendly, but I can't explain the dehydration you will feel after child birth and it multiplies each time you breastfeed, so keep a few bottles around and in arm's reach. Not to mention water is going to help your body produce milk and heal quicker. Do whatever you need to do to keep water handy. 
3. Maxi pads. Ask your nurse for these before you leave the hospital. They will help you stock up on what you need so you don't have to worry about running out to the store for these.
4. Mother's Nipple Cream. My friends swore by this and boy were they all right! It's safe for baby so no need to wipe it off before you feed. This brand worked best! Trust me, the pain your nipples are about to feel is like nothing you are ready for.
5. Baby Journal (or pad of paper). You may want to start documenting poops, pees and feedings right away so you can start to understand your baby. *Bring this with you to the hospital. It helped us feel like we were more in control (ha) of our new little baby. The nurses and doctors kept asking how many poops and pees when they came in and trust me, when you're running on no sleep, and lots of baby cries (and maybe mommy cries), it's good to have it written down.
6. Diapers. Get a few different sizes. Don't worry you will use them up quickly, with the average baby running through 10 a day. We swear by Pampers, but I hear lots of good things about other brands.
7. A changing pad. Don't worry about a full blown table. All you need is a wipeable changing pad to throw down on the bed or counter, or even floor once you are more mobile. If you've had a c-section, you wont be changing many diapers the first week since it's your main focus is to heal yourself and stay cozy on the couch bonding with your baby.
8. Wet Wipes. Stay away from the chemical wipes. All you need is a clean water wipe for your newborn.
9. A Rock 'n Play Sleeper . Yes, this may seem "janky" but it saved our lives! No baby wants to sleep flat, and most all moms I know swear by this for the first few months. Thank you rock n play! You saved us those first 2 months.

And these are the bare bones to help you transition smoothly and heal quicker once you are home. 

Love, Laura

2018 Resolution: "No More Shopping" Month One

With January coming to a close, its time to check-in with those resolutions and how they are coming along. Still on track?

I landed on my 2018 resolution after my husband read me a New York Times article one night as we were packing for our holiday travels. The article, My Year of No Shopping, really struck me! I had just been thinking about how much stuff we'd accumulated since Olivia was born and how I wanted to just clear out every corner of my house.

The article is about a woman, Ann Patchett, who made the decision to stop buying stuff for one year and what that experience was like for her. Of course she allowed herself the necessities like food/drink, travel, toiletries once she used what she had, but no new stuff.

After reading about her journey, I just loved the idea of no more stuff and challenging myself to stop buying. There's no quicker way to accumulate "stuff" than having a baby. We just have an abundance of bright plastic toys that clutter our home's once serene color palate and empty spaces.

I agreed right then and there that I was going to give this a try for the entire year. This means no more stitch fix, no manicures, no buying makeup (unless I used every last drop of what I had), no clothes, nothing for the home, no budget for luxury items. I'd only spend money on the bare necessities: bills, toiletries, and items that fall under family well-being. Similar to Ann, I was confident that I had enough half used or unopened products under my sink to last well over a year.

So I’m one month in and you may be asking what's transpired from such a challenge?

First off, I've had to become more resourceful! After taking inventory of our drawers and closets, I found a ton of items half used with many duplicates, like Chapstick, toothpastes, bath products, office supplies, etc.  This lead to my next task of decluttering our home and incorporating the "toss, keep or donate" rule.

After organizing all of our drawers and closets to see exactly what we do have, I was able to toss so much “junk”and donate useful things that no longer serve us. Win-win!

Another advantage, is a better sense of community. We’ve lived in our neighborhood for almost a year now, but until this challenge, I’d never visited our local library (just one block away). After almost hitting the “buy” button on Amazon for a book I’ve been excited to read I checked the local library and there it was, for free!

The advantages far outweigh the fact that I still don’t have that lamp I want or a new cellphone case that doesn't have baby bite marks on it. I’ve been able to clean out corners that needed the attention, donate clothes and toys we don’t need, and utilize the beautiful community library!

The one area I do still splurge: the grocery store. And I do buy things that are for the wellbeing of our family (diapers, house plants, and electronic tooth brush, etc.) and experiences. We're taking a trip to Park City next month and that counts for wellbeing and creating new family memories... all part of living a full healthy life! Can’t deny myself of that! :)

Besides saving money, getting to know my community center, and feeling happier with less, this process has bled over into other aspects of my life. I've noticed that I'm more aware of waste (especially food), getting more creative with the food we do have before resorting to shopping and being more conscious about recycling. By being more mindful about what you bring in and out of your home, you start to treat your space a little more sacred and value the items you do have so much more.

Hopefully this inspires you give that next purchase a second thought before adding it to your cart and your home. Do you really need it?

If any of you want to challenge yourself to "no more shopping" in February, let me know! It will be fun to see how you enjoy the process and what things you stop yourself from cluttering your space. :)

- Laura

More info on my process: I’ve been tallying what I wanted to purchase, but didn't and surprisingly there's hardly anything on here that I still want today.

Total NOT SPENT in January 2018: $758.00