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The Mom On-The-Go

Juggling being a mom, professional, daughter, sister, and/or caretaker? You are not alone! Let’s put your health and needs as a priority so that you can continue helping others.

As a caretaker, you may find yourself often placing the needs of your children (or aging parents) over your own needs. We’re here to remind you just how important your health is as you support the others in your life! Our providers can help you to feel like your best again, helping your body to better manage the many stressors that being a mom often brings!

At Nourish, we find that treating the whole family is the best way to optimize health, so consider working with our pediatric naturopathic doctors alongside obtaining well-deserve care for yourself!

Tip 1: Eat Breakfast

Breakfast kick starts your digestion and energy production for the day. The right breakfast can keep you feeling full and fueled all day long, and the wrong breakfast can mean a mid day crash. Learn how to power up your day with these breakfast tips:

Balanced Meals Kill Cravings
Eating a balanced breakfast is the key to having sustained energy. Meals should have protein, healthy fats, fiber, and nutrients to keep your blood sugar and hormone levels stable. This will cut back on mid day food cravings for sweets and caffeine. It can also keep brain fog at bay and help you function at peak performance.

Dos and Don'ts of Breakfast:

Avoid the simple sugars in most breakfast foods.

Combine complex carbs with fats & proteins.

Add high fiber foods and healthy fats to feel full.

Pair fruit with healthy fat and protein to keep sugars balanced.

Include veggies at breakfast for added nutrition.

Balance smoothies with fats, protein, greens, and fruit.

Tip 2: Sleep Hygiene

It's important to remember that these steps should be done every night so your brain starts to recognize them as signals that it is time for sleep and the proper hormones can be produced.

Go to bed and wake up at the same time every day. Optimal sleep is from 10pm- 6am. Begin to train yourself to fall asleep by 10:30pm.

At 9pm (or at least 60 minutes before bed) turn off all electronic devices.

Download this blue-light software for your computer/iphone/ipad:
http://justgetflux.com/

Engage in a relaxing activity such as a warm bath, a cup of herbal tea, breathwork, journaling or a good book.

Perform your regular hygiene measures such as brushing your teeth and washing your face.

Sleep in a room as cool and as dark as possible. Use earplugs and an eye mask as necessary.

Eat a source of protein before bed (eg, handful of raw almonds). The 3am wakeup is often due to hypoglycemia.

Discontinue all fluids 60-90 minutes before bed

Tip 3: Activate the Vagus Nerve for Improved Digestion

The muscles in the back of the throat that allow us to gargle, gag and sing are activated by the vagus nerve that stimulates input to the gastrointestinal tract. If these exercises are repeated regularly, it helps strengthen those vagal pathways. Gargling and singing are like doing sprints for the vagus nerve. These exercises need to be performed for several weeks to produce change, just like weight training.

Gargle: Drink several large glasses of water per day and gargle each sip until you finish the glass. Gargle long enough and deep enough to make it a bit of a challenge.

Sing As Loudly As You Can: Do this whenever you are in your car or at home.

Tip 4: Activate the Parasympathetic Nervous System

The body is run by two opposing nervous systems, the sympathetic and parasympathetic. Sympathetic is our Flight or Fight response and parasympathetic is our Rest and Digest response. When sympathetic is active, parasympathetic is shut down. This commonly occurs in our busy world, resulting in decreased parasympathetic activity and thus decreased digestive function. Taking just 30 seconds to a minute prior to eating to activate the parasympathetic nervous lowers cortisol, decreases stress and improves digestive function to reduce symptoms of indigestion, heartburn, gas and bloating, etc.

Deep Belly Breaths: Sit in your chair in front of your food and place your hands on your belly.

Allow yourself to smell the food you are about to eat while you take 5 slow deep breaths into your hand. Visualize your feet grounding to floor as your belly fills up with breath. Focus your attention to your hands over your belly to bring the intention there. This will tell your nervous system where it needs to focus and help you get into parasympathetic for proper digestion.

Eat Slowly: Take slow deliberate bites and chew your food thoroughly. Avoid distractions like your phone, TV, computer, etc. Being fully present when eating helps activate that parasympathetic nervous system and reduces stress.

Tip 5: Increase your Water Intake

Optimal daily water intake is 1/2 your body weight in oz of water (ie, a 150 lb person needs 75 oz daily ≈ 9 cups). Herbal teas count but caffeinated beverages or juice do not. An additional cup of water is needed for any caffeine or alcohol intake.

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Energy & Nutrient Boost Program

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What you will get:
  • Over 25 Handouts and Articles
  • Printable Action Steps & Goal Planner
  • Self-Assessment Quiz and Log sheet
  • What Labs to Order with Sample Test Results
  • Key Supplements for an Energy & Nutrient Boost
  • Video Interviews with our Nourish Programs Experts
  • Bonus Online Resources & Shopping Lists
  • Lifetime Access to the Online Program
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