November 14, 2024 • 21 mins
Join me in this episode as I dive into empowered eating and the journey of becoming an empowered eater. Building on last week’s episode about empowered healthy eating, I share insight on how to make empowered food choices without guilt or negativity.
Discover the vital seven power steps that can transform your eating habits and help you check in with your body’s needs. From starting your day with a refreshing glass of lemon water to prioritizing protein and incorporating daily ferments, with actionable tips to become more self-aware and holistically healthy.
Tune in to explore the importance of mindful movement, the benefits of morning sunlight, and the powerful effects of breathwork on reducing stress and boosting overall well-being. This episode is packed with practical advice and empowering strategies to help you make healthier choices and live a more balanced life.
Don't miss out on this essential guide to empowered eating. Listen now and take the first steps towards a healthier, happier you!
Episodes references -
https://holistichealthmadesimple.com/episode-95/
https://holistichealthmadesimple.com/episode-94/
https://holistichealthmadesimple.com/episode-56/
https://holistichealthmadesimple.com/episode-17/
Start for FREE - - https://holistichealthmadesimple.com/kickstart/
Join the Community- https://community.holistichealthmadesimple.com/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple or Email - info@holistichealthmadesimple.com
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
>> Jolene (00:02):
M. Are you frustrated,
uncomfortable, tired, and just plain
confused with all that conflicting health advice out
there? Feeling like you must be broken because
nothing works or sticks? Well, don't throw in that towel
just yet. I'm here to tell you that you are not
broken or destined to be unhealthy, tired, or
sick the rest of your life. Hey, I'm Jolene,
(00:25):
a nutritional therapy practitioner and your
BFF on, this crazy wild ride here
at Holistic Health Made Simple. We stop focusing on the
scale and size and take small
steps to reach those healthy dreams. We
combine ancestral wisdom, science, and good old
common sense to find what health looks like
(00:45):
for us. Grab some water, pop
in those headphones, and let's do this.
Hey. Hey there. So last
episode, which was episode 95, if you haven't
listened, go back and listen, was on Empowered
Eating. I believe that we all
need, everybody needs to get to a
(01:06):
point where we have the power
over our food choices,
meaning we choose to eat
healthy. And sometimes we
choose to indulge
without the guilt, without the feeling
of failure,
without any negativity, a part of
(01:27):
it. Now, that takes
work. That doesn't end. It's
continuous work. First of all,
we have to focus on
wanting and desiring to be
as metabolically healthy as we can.
And now you might be thinking, well, how can you indulge
(01:47):
and be metabolically healthy? Our health
markers are based on
what we consistently do most
of the time, not all of the time. Most
of the time. That's how we can have our,
occasional indulgences and not
feel guilt or shame over them.
(02:07):
Shifting our focus to being
holistically, metabolically
healthy. I, know that was a mouthful,
but your holistic health means
total health. Mind, body,
soul, spirit, whatever you call that. Part of
it. Metabolically healthy is those
metabolic markers we can actually test.
(02:30):
Because when it comes to holistic health, there's not a lot
of tests in there. It's how we overall feel as
a total whole human
being. To get here, we have to
be willing to
evaluate ourselves, to check in with ourselves,
to own our own shit. And if you have not
listened to episode 94, please go
(02:53):
back and listen to that one as well. It's the
shift you need to make. We
have to be
very, very aware of
what we are telling ourselves,
what we believe. Are they really
truths or things we made up? We need to get
(03:13):
out of our own heads
and start being more
realistic with how things are making us
feel. Are we reaching for
junk food because of something stressful and
emotional? Or is it an
empowered choice. There's a difference.
(03:33):
Empowered choices mean we're choosing to indulge
in something we enjoy eating.
Nothing more, nothing less. It is not
to find comfort. It is not
to change any sort of emotion
other than we want
to enjoy whatever that
indulgence is. To get to empowered
(03:55):
eating, we have to get to the point where
we can actually hear our
bodies. Meaning we
understand hunger cues, thirst cues.
We understand when we're going for something because
of emotions or we're tired
or stressed. We have to be
able to be self
(04:18):
aware enough
to understand what our
body's telling us. And
after an indulgence, we have to be
realistic enough to see if that
thing really made us feel horrible or not.
Or was it emotions that made us feel
horrible? Or was it the food itself?
(04:41):
Just because someone really, really,
really loves bread
doesn't mean that bread isn't gonna make them
sick. See, that's where
indulgences have to be
empowered. You're not gonna indulge in something
that makes you ill. That's just dumb.
So now you're wondering, how do you get
(05:02):
there? I have seven power
steps that I like everybody who's starting a
journey to start implementing.
Because these seven steps get you
to that point of hearing your body,
of becoming more self aware.
Now, it's not something that happens overnight,
(05:22):
but it's things we can do to become that
empowered eater. Here's the thing, I
can teach you the steps, but
until you do them and experience
them, you're not going to get to that next
step of, becoming an empowered eater or getting
closer to becoming an empowered eater.
So right now I'm going to teach you the steps, but
(05:45):
you have to do them,
okay? None of this health stuff
works unless you do. You can
learn and learn and learn and learn and learn and
overthink it and whatever
but you need to do. You won't even
know if certain things work for you or don't until you
do. These basic steps are just
(06:07):
that, they're basic steps. They work for
everybody to start checking in with their body. As I've
said in the past, there is no one way
to health. There is just
steps and experimentation along the way.
So these seven steps are going to help
empower you to learn how to make
(06:27):
empowered choices. Hey, I really love that word
empowered today, don't I? So where exactly do you
start? Well, in the morning, of course.
Every morning, start your day with a glass of
water with some lemon. Both,
of them help get you rehydrated
versus coffee. First thing We've slept all night.
(06:48):
Most of us don't drink water throughout the night. And the lemon has some
potassium and some essential minerals. It
also helps get those juices flowing
in your body. It aids in the hydration, and it helps
eliminate some toxins. So getting your day
started with this glass of lemon water is
huge. I like it kind of warm, especially on a
(07:09):
cold winter day. But cold water works fine,
whichever you prefer. But. But while I'm sipping the
water in the morning, I set some clear
intentions for the day. I sit in
quiet. I plan my day out a little bit.
I jot down a few big things I need to get done.
I do some gratitude, journaling,
prayer, meditation, breathwork.
(07:31):
I start my day on a positive
note in quiet. So it's
really important, that first step, it's kind of
getting your day started on the
right note. Getting your day started on a positive,
happy note affects your mood for the
entire day. So you're less likely to make,
(07:51):
food choices based on negative emotions.
Now, the other next one we're going to get into some food
choices right now is swap it out. You've heard me
say this over and over again. Swap out
a processed food. Pick one
with a whole foods option that day.
Just try to do this slowly. I've said it before.
(08:12):
Our goal is to eliminate as much processed food as
possible out of our normal daily
diet so that it's the indulgence that
we're empowered, not the everyday thing
where our taste buds are dulled and we can't make
good choices. So we want to start
making choices in a
positive whole foods way. The next power
(08:34):
step is something, you know, I am
all in for. Adding one to two portions
of ferments every day because we
want to get our gut healthy. When our gut's healthy, our mood's
good, our hormones are good, our
digestion is good, as well as
the foods we start craving change because our gut
(08:55):
microbiome is healthy and well
balanced. So we're less likely to
start craving all those sugary foods that we might have craved
in the past. Ferments have been
produced for centuries, so you
really want to get them in. It is part of every
culture as well. So if you haven't. There is an
(09:15):
episode on fermented foods. It is really old.
I'll try to link it in the show notes once I find it.
But fermented foods, the
prebiotic, probiotic, and postbiotics you get from
them overall help your
health beyond the physicality.
It's mental, it's physical. It's emotional.
So don't forget your fermented foods. They
(09:37):
are powerhouses in your
body. And then when it comes to
food choices, we want to always,
always, always prioritize protein. Again, I
will link the episode on protein on the show notes as well.
But the reason for this is protein helps keep
you full. It is the building blocks of
(09:57):
muscle. So we all know we do not want to
lose any lean muscle mass. So we need to make sure we're
always supplying our body with
new healthy building blocks of amino,
acids which only come from protein. And for so
many women, getting in enough protein seems to be a
struggle because we need to get a minimum
of 90 grams of protein a day,
(10:19):
upwards of one gram per pound of
ideal body weight. For many. That's a lot. That's
over 120 for most the average
woman. so we want to get somewhere between the
90 to 120 plus depending on if you're a really
tall person. That requires
for some of us, especially as we're in
perimenopause and menopause, eating three meals a day,
(10:42):
it is really hard to get in enough protein
in one to two meals. So we want to
try to hit a minimum of 30 grams of
protein per meal so that we can prioritize
it. Also by prioritizing our
protein when we sit down to eat,
that leaves us with less room for the other crap
(11:03):
that we just don't want to eat as much. So
focusing in on that protein, focusing in
on it in a way where it helps us maintain a
healthy body weight because it circulates and anything
we don't use in 24 hours generally gets
excreted. It rarely. Protein rarely
ever gets stored as fat. It can, but
it rarely ever does. So the key is,
(11:26):
is to focus in on our protein
so that we know if we're hungry or not, because we
know we got our protein in there. Oftentimes I
see people that have eaten a meal and are starving, it's because
they ate all carbs, they didn't have enough protein, so they
had nothing to keep them full. Prioritize your
protein. It is the building blocks
(11:46):
we need it. Especially as we
age. We don't want sarcopenia. We want
to be healthy and strong. We also want to
do some things that help us maintain our muscle mass. Things
with light weights. You can incorporate
that in both of these categories of
mindful movement and the light to moderate
exercise. Mindful movement things like yoga
(12:08):
actually uses body weight to build
muscle, retain muscle. So
yoga is an awesome form
of mindfulness,
stress relief, as well as muscle
building and muscle maintaining. Now, when
you're walking or dancing, all of that, you
(12:29):
can also incorporate some light weights in
between, do some circuit training in between
the cardio parts of it. But
the key is here, with these
forms of movement, we are trying to
trigger the release of endorphins. We want
to feel good, we want to release the tension,
release the stress, and tune into our body.
(12:52):
So walking outside in nature,
paying attention to how our body feels,
don't necessarily check out while you're
exercising. Check in to yourself as
you're doing these exercises. it's going to be
the key of getting to the next
step. We want to get in tune with our
(13:12):
body from top to bottom. We want
to understand our mental health, our mental state of
that time period. we want
to know physically how we're doing,
checking in from head to toe,
always being aware of how
we are feeling is important.
(13:32):
So get in that movement is one way that
we can check in. The next power
step actually can be combined
with a couple of the other ones. It's
getting a daily dose of morning sunlight.
So if you want to go
outside and drink your lemon water and set your
intentions in the sunlight, that's
(13:54):
perfect. If you rather do that in
the quiet of your house, go out and
do your morning movement in the sunlight first
thing in the morning, whatever it is,
get outside. We want a
minimum of five to 10 minutes in the
morning sunlight. Now, it doesn't have to be first thing when you get
up. It just has to be in that morning period
(14:17):
just to get the day going. Morning
sun exposure has been shown to
lower cortisol levels later in the day.
So if you get really stressed out later in the day, if you get your morning
sunshine, it helps reduce those cortisol levels,
it helps you feel better, it
helps suppress melatonin
(14:37):
in the morning, so it helps you feel more alert and
awake. That's what we're trying to do, is we're trying to get
our body back in sync the way it's meant to
be. So some tips to getting more morning
sunlight would be open your blinds and curtains in the
morning. First thing in the morning, open the
windows, open the blinds, sip, your
water and tea. We already talked about that. Outside,
(15:00):
we basically want to try to shift our morning routine
to be outside. As long as it's not cold,
we don't want you to freeze. That's not what we're saying. But if
you can take your habits outside in the morning
to journal Read, eat your breakfast, all of that,
do that. And if it's cold, just sit next to
a sunny window that
(15:20):
almost does the exact same thing. It's not
perfect, but it works. So that is
another way to get some sunshine first thing in the
morning, especially if you live where it snows. Just sit by a window,
let that sun peek in, through your eyes, open
the curtains, and just get some
morning light.
The last power step I'm going to talk to you about
(15:41):
today. Breath work.
Breathing. It's such a powerful
tool to let go of stress.
Breath influences how
you feel. Shallow breathing
can trigger your body's fight or flight response.
But when we breathe deeply and
slowly and with intent, it
(16:03):
has the exact opposite effect.
Breathing works on our,
automatic nervous system. It
helps us get back into a
parasympathetic mode to be
calm. The benefits of breath work are
immense. Here's a few things it can do. It can reduce
your stress and anxiety. It can improve
(16:25):
your digestion, improve your sleep. It can
boost immunity. It increases energy.
It helps with your focus. It helps heal from
trauma. It lowers your blood pressure.
It does so many things, and
there's so many different forms.
Utilizing breath work is
one of the tools I throw in the
(16:47):
toolbox to teach people how to eat
from a place of empowerment, to make food
choices, empowered food choices. You know, this
whole thing about empowered eating, these are all
tools we use to either check in with our body
to get the signals working right and to
stop and become more empowered.
(17:07):
Breathwork is one of the key tools I
use today to make empowered choices
when it comes to my food. Am I making this
choice out of an emotional, or am I
making it just because I'm making it? Breath work
is probably one of the most
powerful things I utilize
(17:28):
with clients, with myself,
to be the healthiest
version of myself. So
don't discard
the benefits of breath
work and breathing for
all aspects of your life and, all
(17:49):
aspects of empowerment and your life. One of
the key things I started using it for years
ago was stressful situations at work
when I worked in an office with some deep
breathing to reset my
nervous system so that I could remain calm
and intelligent and make
(18:09):
smart decisions moving forward and
not talk out of emotion,
but out of a place of understanding.
Now that you know what my top power
habits are, it's time to turn them
into habits. What is
a habit exactly? It's a ritual or a
routine that we do consistently without
(18:31):
much conscious effort. So it's
something that when we get stressed, we just
automatically start breathing. It's not that we have to think about
ways to reduce stress. We just do it.
It's that every morning we take a few minutes and
step outside into the sunlight. Or we make the water
without even thinking about it. We put the lemon in, we have our
(18:51):
water, we start our, journaling. It's not much
think. It's just something we do every day, like brush
our teeth. Brushing your teeth is a habit.
The more consistently we do these steps, these
habits, the more they become second
nature. And that's why old habits
are hard to break, is because they've become like such second
nature. So we want to work on these new ones
(19:14):
first and implementing them before we start taking
stuff away. It's much easier to build a new
habit than it is to break an old one. So
start by building these new ones, and
then you start picking and choosing the ones of the old ones you want to
break. So it may take a while. It
could take up to a year to build a habit. Unfortunately,
(19:34):
on average, it's about 65 days, 70
days. So take it slow,
take it one small step at a time, one
power step at a time. Don't try to overhaul
your whole life at once. It makes it a lot harder to
do. However, you're not going to want to come back and
listen to this seven times, 10 times, whatever it is. I
mean, I'd love it if you do, feel free to do it.
(19:57):
But if you go into the show notes, there is a
handout with all of these habits spelt out. They've
got a little bit more information on all of them as well.
Or you can go do
holistichealthmadesimple.com
Kickstart and grab your free guide
today. On, that note, friends, I will see you next time.
Bye.
(20:22):
Thanks for listening. I hope you got some nuggets to take
on you your health journey. Remember, this podcast
is for educational and entertainment purposes.
No medical advice is being given. And
by listening to this podcast, you agree to the
full disclaimer, which is linked in the show notes. You
can stay connected by joining the newsletter over
(20:42):
at holistichealthmadesimple.com where
I share additional tips and tricks weekly.
Once again, thank you for being part of my community.
Until next time, have a blessed day.
M. Are you frustrated,
uncomfortable, tired, and just plain
confused with all that conflicting health advice out
there? Feeling like you must be broken because
nothing works or sticks? Well, don't throw in that towel
just yet. I'm here to tell you that you are not
broken or destined to be unhealthy, tired, or
sick the rest of your life. Hey, I'm Jolene,
(00:25):
a nutritional therapy practitioner and your
BFF on, this crazy wild ride here
at Holistic Health Made Simple. We stop focusing on the
scale and size and take small
steps to reach those healthy dreams. We
combine ancestral wisdom, science, and good old
common sense to find what health looks like
(00:45):
for us. Grab some water, pop
in those headphones, and let's do this.
Hey. Hey there. So last
episode, which was episode 95, if you haven't
listened, go back and listen, was on Empowered
Eating. I believe that we all
need, everybody needs to get to a
(01:06):
point where we have the power
over our food choices,
meaning we choose to eat
healthy. And sometimes we
choose to indulge
without the guilt, without the feeling
of failure,
without any negativity, a part of
(01:27):
it. Now, that takes
work. That doesn't end. It's
continuous work. First of all,
we have to focus on
wanting and desiring to be
as metabolically healthy as we can.
And now you might be thinking, well, how can you indulge
(01:47):
and be metabolically healthy? Our health
markers are based on
what we consistently do most
of the time, not all of the time. Most
of the time. That's how we can have our,
occasional indulgences and not
feel guilt or shame over them.
(02:07):
Shifting our focus to being
holistically, metabolically
healthy. I, know that was a mouthful,
but your holistic health means
total health. Mind, body,
soul, spirit, whatever you call that. Part of
it. Metabolically healthy is those
metabolic markers we can actually test.
(02:30):
Because when it comes to holistic health, there's not a lot
of tests in there. It's how we overall feel as
a total whole human
being. To get here, we have to
be willing to
evaluate ourselves, to check in with ourselves,
to own our own shit. And if you have not
listened to episode 94, please go
(02:53):
back and listen to that one as well. It's the
shift you need to make. We
have to be
very, very aware of
what we are telling ourselves,
what we believe. Are they really
truths or things we made up? We need to get
(03:13):
out of our own heads
and start being more
realistic with how things are making us
feel. Are we reaching for
junk food because of something stressful and
emotional? Or is it an
empowered choice. There's a difference.
(03:33):
Empowered choices mean we're choosing to indulge
in something we enjoy eating.
Nothing more, nothing less. It is not
to find comfort. It is not
to change any sort of emotion
other than we want
to enjoy whatever that
indulgence is. To get to empowered
(03:55):
eating, we have to get to the point where
we can actually hear our
bodies. Meaning we
understand hunger cues, thirst cues.
We understand when we're going for something because
of emotions or we're tired
or stressed. We have to be
able to be self
(04:18):
aware enough
to understand what our
body's telling us. And
after an indulgence, we have to be
realistic enough to see if that
thing really made us feel horrible or not.
Or was it emotions that made us feel
horrible? Or was it the food itself?
(04:41):
Just because someone really, really,
really loves bread
doesn't mean that bread isn't gonna make them
sick. See, that's where
indulgences have to be
empowered. You're not gonna indulge in something
that makes you ill. That's just dumb.
So now you're wondering, how do you get
(05:02):
there? I have seven power
steps that I like everybody who's starting a
journey to start implementing.
Because these seven steps get you
to that point of hearing your body,
of becoming more self aware.
Now, it's not something that happens overnight,
(05:22):
but it's things we can do to become that
empowered eater. Here's the thing, I
can teach you the steps, but
until you do them and experience
them, you're not going to get to that next
step of, becoming an empowered eater or getting
closer to becoming an empowered eater.
So right now I'm going to teach you the steps, but
(05:45):
you have to do them,
okay? None of this health stuff
works unless you do. You can
learn and learn and learn and learn and learn and
overthink it and whatever
but you need to do. You won't even
know if certain things work for you or don't until you
do. These basic steps are just
(06:07):
that, they're basic steps. They work for
everybody to start checking in with their body. As I've
said in the past, there is no one way
to health. There is just
steps and experimentation along the way.
So these seven steps are going to help
empower you to learn how to make
(06:27):
empowered choices. Hey, I really love that word
empowered today, don't I? So where exactly do you
start? Well, in the morning, of course.
Every morning, start your day with a glass of
water with some lemon. Both,
of them help get you rehydrated
versus coffee. First thing We've slept all night.
(06:48):
Most of us don't drink water throughout the night. And the lemon has some
potassium and some essential minerals. It
also helps get those juices flowing
in your body. It aids in the hydration, and it helps
eliminate some toxins. So getting your day
started with this glass of lemon water is
huge. I like it kind of warm, especially on a
(07:09):
cold winter day. But cold water works fine,
whichever you prefer. But. But while I'm sipping the
water in the morning, I set some clear
intentions for the day. I sit in
quiet. I plan my day out a little bit.
I jot down a few big things I need to get done.
I do some gratitude, journaling,
prayer, meditation, breathwork.
(07:31):
I start my day on a positive
note in quiet. So it's
really important, that first step, it's kind of
getting your day started on the
right note. Getting your day started on a positive,
happy note affects your mood for the
entire day. So you're less likely to make,
(07:51):
food choices based on negative emotions.
Now, the other next one we're going to get into some food
choices right now is swap it out. You've heard me
say this over and over again. Swap out
a processed food. Pick one
with a whole foods option that day.
Just try to do this slowly. I've said it before.
(08:12):
Our goal is to eliminate as much processed food as
possible out of our normal daily
diet so that it's the indulgence that
we're empowered, not the everyday thing
where our taste buds are dulled and we can't make
good choices. So we want to start
making choices in a
positive whole foods way. The next power
(08:34):
step is something, you know, I am
all in for. Adding one to two portions
of ferments every day because we
want to get our gut healthy. When our gut's healthy, our mood's
good, our hormones are good, our
digestion is good, as well as
the foods we start craving change because our gut
(08:55):
microbiome is healthy and well
balanced. So we're less likely to
start craving all those sugary foods that we might have craved
in the past. Ferments have been
produced for centuries, so you
really want to get them in. It is part of every
culture as well. So if you haven't. There is an
(09:15):
episode on fermented foods. It is really old.
I'll try to link it in the show notes once I find it.
But fermented foods, the
prebiotic, probiotic, and postbiotics you get from
them overall help your
health beyond the physicality.
It's mental, it's physical. It's emotional.
So don't forget your fermented foods. They
(09:37):
are powerhouses in your
body. And then when it comes to
food choices, we want to always,
always, always prioritize protein. Again, I
will link the episode on protein on the show notes as well.
But the reason for this is protein helps keep
you full. It is the building blocks of
(09:57):
muscle. So we all know we do not want to
lose any lean muscle mass. So we need to make sure we're
always supplying our body with
new healthy building blocks of amino,
acids which only come from protein. And for so
many women, getting in enough protein seems to be a
struggle because we need to get a minimum
of 90 grams of protein a day,
(10:19):
upwards of one gram per pound of
ideal body weight. For many. That's a lot. That's
over 120 for most the average
woman. so we want to get somewhere between the
90 to 120 plus depending on if you're a really
tall person. That requires
for some of us, especially as we're in
perimenopause and menopause, eating three meals a day,
(10:42):
it is really hard to get in enough protein
in one to two meals. So we want to
try to hit a minimum of 30 grams of
protein per meal so that we can prioritize
it. Also by prioritizing our
protein when we sit down to eat,
that leaves us with less room for the other crap
(11:03):
that we just don't want to eat as much. So
focusing in on that protein, focusing in
on it in a way where it helps us maintain a
healthy body weight because it circulates and anything
we don't use in 24 hours generally gets
excreted. It rarely. Protein rarely
ever gets stored as fat. It can, but
it rarely ever does. So the key is,
(11:26):
is to focus in on our protein
so that we know if we're hungry or not, because we
know we got our protein in there. Oftentimes I
see people that have eaten a meal and are starving, it's because
they ate all carbs, they didn't have enough protein, so they
had nothing to keep them full. Prioritize your
protein. It is the building blocks
(11:46):
we need it. Especially as we
age. We don't want sarcopenia. We want
to be healthy and strong. We also want to
do some things that help us maintain our muscle mass. Things
with light weights. You can incorporate
that in both of these categories of
mindful movement and the light to moderate
exercise. Mindful movement things like yoga
(12:08):
actually uses body weight to build
muscle, retain muscle. So
yoga is an awesome form
of mindfulness,
stress relief, as well as muscle
building and muscle maintaining. Now, when
you're walking or dancing, all of that, you
(12:29):
can also incorporate some light weights in
between, do some circuit training in between
the cardio parts of it. But
the key is here, with these
forms of movement, we are trying to
trigger the release of endorphins. We want
to feel good, we want to release the tension,
release the stress, and tune into our body.
(12:52):
So walking outside in nature,
paying attention to how our body feels,
don't necessarily check out while you're
exercising. Check in to yourself as
you're doing these exercises. it's going to be
the key of getting to the next
step. We want to get in tune with our
(13:12):
body from top to bottom. We want
to understand our mental health, our mental state of
that time period. we want
to know physically how we're doing,
checking in from head to toe,
always being aware of how
we are feeling is important.
(13:32):
So get in that movement is one way that
we can check in. The next power
step actually can be combined
with a couple of the other ones. It's
getting a daily dose of morning sunlight.
So if you want to go
outside and drink your lemon water and set your
intentions in the sunlight, that's
(13:54):
perfect. If you rather do that in
the quiet of your house, go out and
do your morning movement in the sunlight first
thing in the morning, whatever it is,
get outside. We want a
minimum of five to 10 minutes in the
morning sunlight. Now, it doesn't have to be first thing when you get
up. It just has to be in that morning period
(14:17):
just to get the day going. Morning
sun exposure has been shown to
lower cortisol levels later in the day.
So if you get really stressed out later in the day, if you get your morning
sunshine, it helps reduce those cortisol levels,
it helps you feel better, it
helps suppress melatonin
(14:37):
in the morning, so it helps you feel more alert and
awake. That's what we're trying to do, is we're trying to get
our body back in sync the way it's meant to
be. So some tips to getting more morning
sunlight would be open your blinds and curtains in the
morning. First thing in the morning, open the
windows, open the blinds, sip, your
water and tea. We already talked about that. Outside,
(15:00):
we basically want to try to shift our morning routine
to be outside. As long as it's not cold,
we don't want you to freeze. That's not what we're saying. But if
you can take your habits outside in the morning
to journal Read, eat your breakfast, all of that,
do that. And if it's cold, just sit next to
a sunny window that
(15:20):
almost does the exact same thing. It's not
perfect, but it works. So that is
another way to get some sunshine first thing in the
morning, especially if you live where it snows. Just sit by a window,
let that sun peek in, through your eyes, open
the curtains, and just get some
morning light.
The last power step I'm going to talk to you about
(15:41):
today. Breath work.
Breathing. It's such a powerful
tool to let go of stress.
Breath influences how
you feel. Shallow breathing
can trigger your body's fight or flight response.
But when we breathe deeply and
slowly and with intent, it
(16:03):
has the exact opposite effect.
Breathing works on our,
automatic nervous system. It
helps us get back into a
parasympathetic mode to be
calm. The benefits of breath work are
immense. Here's a few things it can do. It can reduce
your stress and anxiety. It can improve
(16:25):
your digestion, improve your sleep. It can
boost immunity. It increases energy.
It helps with your focus. It helps heal from
trauma. It lowers your blood pressure.
It does so many things, and
there's so many different forms.
Utilizing breath work is
one of the tools I throw in the
(16:47):
toolbox to teach people how to eat
from a place of empowerment, to make food
choices, empowered food choices. You know, this
whole thing about empowered eating, these are all
tools we use to either check in with our body
to get the signals working right and to
stop and become more empowered.
(17:07):
Breathwork is one of the key tools I
use today to make empowered choices
when it comes to my food. Am I making this
choice out of an emotional, or am I
making it just because I'm making it? Breath work
is probably one of the most
powerful things I utilize
(17:28):
with clients, with myself,
to be the healthiest
version of myself. So
don't discard
the benefits of breath
work and breathing for
all aspects of your life and, all
(17:49):
aspects of empowerment and your life. One of
the key things I started using it for years
ago was stressful situations at work
when I worked in an office with some deep
breathing to reset my
nervous system so that I could remain calm
and intelligent and make
(18:09):
smart decisions moving forward and
not talk out of emotion,
but out of a place of understanding.
Now that you know what my top power
habits are, it's time to turn them
into habits. What is
a habit exactly? It's a ritual or a
routine that we do consistently without
(18:31):
much conscious effort. So it's
something that when we get stressed, we just
automatically start breathing. It's not that we have to think about
ways to reduce stress. We just do it.
It's that every morning we take a few minutes and
step outside into the sunlight. Or we make the water
without even thinking about it. We put the lemon in, we have our
(18:51):
water, we start our, journaling. It's not much
think. It's just something we do every day, like brush
our teeth. Brushing your teeth is a habit.
The more consistently we do these steps, these
habits, the more they become second
nature. And that's why old habits
are hard to break, is because they've become like such second
nature. So we want to work on these new ones
(19:14):
first and implementing them before we start taking
stuff away. It's much easier to build a new
habit than it is to break an old one. So
start by building these new ones, and
then you start picking and choosing the ones of the old ones you want to
break. So it may take a while. It
could take up to a year to build a habit. Unfortunately,
(19:34):
on average, it's about 65 days, 70
days. So take it slow,
take it one small step at a time, one
power step at a time. Don't try to overhaul
your whole life at once. It makes it a lot harder to
do. However, you're not going to want to come back and
listen to this seven times, 10 times, whatever it is. I
mean, I'd love it if you do, feel free to do it.
(19:57):
But if you go into the show notes, there is a
handout with all of these habits spelt out. They've
got a little bit more information on all of them as well.
Or you can go do
holistichealthmadesimple.com
Kickstart and grab your free guide
today. On, that note, friends, I will see you next time.
Bye.
(20:22):
Thanks for listening. I hope you got some nuggets to take
on you your health journey. Remember, this podcast
is for educational and entertainment purposes.
No medical advice is being given. And
by listening to this podcast, you agree to the
full disclaimer, which is linked in the show notes. You
can stay connected by joining the newsletter over
(20:42):
at holistichealthmadesimple.com where
I share additional tips and tricks weekly.
Once again, thank you for being part of my community.
Until next time, have a blessed day.
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