Helping your body to function at its best so that you feel great and live the life you love!

We know you want to keep moving and eat nutritious "real" food, but sometimes it's hard to remember to do what you know you should do. Sign up for our email list to get friendly tips and reminders. We'll keep you on track with a weekly e-mail.

 

Healthy Lifestyle

Self Care for Everyone

self care 5 minuteSelf Care

We’ve all heard that we need to make time for self care.  We must “fill ourselves up” in order to have anything to give to others we are told.  While some of us struggle with feeling guilty for taking time to ourselves, even those who don’t can find it very difficult to work self care into a busy lifestyle.

Do a little self care exercise with me.  

  • For the next couple minutes think about fun things that you would enjoy doing if you had a week to yourself. (Stick with me for just a minute.  Don’t jump ahead!)
  • Next take a couple minutes to think about what you would enjoy if you had a day, or even a few hours to yourself.
  • Now think through some things that you enjoy doing when you have 5-30 minutes to yourself.

Which category was the easiest to make?

Most of us have many ideas about what we could do with a week of vacation, especially if a cook and nanny were provided! We can easily think about fun things to do on a day off or with a few hours to ourselves. While it’s fun to think about these things, for many of us those times are not a regular part of our lives. Waiting for the occasional vacation or day off can leave us feeling depressed, anxious and stressed. 

Little opportunities.

Most of us DO have short breaks throughout the day, even if only for 5-10 minutes.  What if we made the most of those breaks and incorporated small joys into our day one break at a time? Start by brainstorming small things that refresh you or bring you joy.  Make sure that there are 10-15 things on your list that could be done during these short breaks.  

My List.

Everyone is different, so my list may not look like yours.  The important thing is to be intentional about taking care of yourself even for a few moments. Feel free to look at my list for some ideas to get you started. 

  • Take a long hot shower. 
  • Snuggle up with a book. (I keep one in my purse for these very moments.)
  • Go outside and take some deep breaths of fresh air. (Listen to see if I can hear any birds or other "nature noises.")
  • Lay on the floor & stretch my arms and legs out as far as I can.
  • Do a downward dog, upward dog, and warrior poses (yoga).
  • Deep breathing while imagining that I'm at the beach.
  • Savor a small piece of dark chocolate, taking the time to taste all of the flavors.
  • Sit in silence. (It's my favorite thing to do at 5:00 am when it's still dark out & I'm the only one up. I sip coffee while doing it.)
  • Turn on some music and dance around my kitchen.
  • Do 10 air squats or a BIRTHFIT functional progression movement.
  • Make my baby giggle. (Typically tickling her, giving her kisses, or lifting her up above my head.)
  • Get a drink of water or make a cup of tea. 

For more on self care check out the following resources.

You are worth the investment!

Ultimately, how we feel affects every area of our life, including your health, productivity, and relationships.   It is worth the investment to intentionally care for yourself in both big and small ways. Incorporating these simple joy breaks can be a first step in making self care accessible to you!

 

 

 

 

 

Dr. Jamie is now a Kresser Graduate

kresser grad canva

I am excited to announce my completion of the ADAPT practitioner training at the Kresser Institute. This was a year long training program in functional medicine.  
 
As a functional medicine doctor it is my goal to help you get to the root of your health concerns and lead you into a higher level of wellness. While conventional medicine often focuses on treating symptoms of disease, functional medicine helps to uncover underlying problems. We honor the body as an interconnected whole, with a deep understanding of the impact that the environment has on an individual.

I look forward to working with you whether you are battling chronic issues, facing a new health concern, or simply want to enhance your body's ability to stay well.  Give us a call if you are ready to take those next steps towards health. We will support your body's ability to heal through natural treatments such as dietary changes, nutritional supplements, stress management, sleep, etc.  Together we can discover what may be holding you back and what a holistic approach to your health can do for you!

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7 Tips for a Healthier Halloween

Halloween Tips

Today is the one day of the year most known for excessive candy intake. If you have been following along with my weekly emails, you know that this goes against everything that I teach!! But what to do about it? Here are my healthier Halloween tips! You might not be able to follow all of them, but listening to just a few might keep you from going candy crazy!
 
  1. Read the Ingredients! Whenever I am temped by a piece of processed food, I look at the ingredient list.  Reading about ingredients such as high fructose corn syrup, food coloring, and hydrogenated oils reminds me that it is NOT REAL FOOD after all, and that I really don't want to eat it.
    Recently, a colleague told me that they now have changed their mindset about food to the point that reading poor ingredients allows them to view processed food (e.g. a Snickers Bar) more like an object (e.g. their spiral notebook) rather than food. I don't know if I am quite there yet, but I'm working on it.

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Happy 2 year Blogiversary!

Happy BlogiversaryThis week we are celebrating 2 years of writing weekly blog posts (Minus a few months of maternity leave!)

For those of you who are new here (or just need a reminder!), I wanted to highlight some of my favorite articles that have been published in the past few years!

If you have any friends who you feel would also enjoy following along, please share this post with them and encourage them to subscribe! Our goal is the spread the health as far as we can, and to help as many people as possible live the lives they love!

 

Weekly Wellness Challenges:

We have published 23 Weekly Wellness Challenges of topics ranging from drinking water, de-stressing, to prioritizing your life! Here are a few of my favorites! 

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Wellness Warrior Community Event

Fire Cracker 5KThe Warrenville Firecracker 5k is coming up in just over a month! It is on the morning of July 4th at 8:00 am! I am going to have a booth at this event (after all, it is right across the street from my office!).

Please Join Me!!  

One of my goals is to build a community of people who are STRIVING to THRIVE!! People in this community are intentional about eating good nutrient dense foods, moving their bodies, sleeping well, and decreasing their stress.  Additionally, one of the MOST IMPORTANT factors in THRIVING is playing an active role and having good relationships in their local community!! This was discussed in detail back in our article called “Want to Live to 100?” 

I am building my TRIBE of WELLNESS WARRIORS and I think that the Warrenville Firecracker 5k would be a great first community building event! It incorporates movement (I don’t care if you walk, run, or come out to stand and cheer with me at my booth!), supports the community, and helps all of us build better in- person real relationships with other like-minded people!

What is a Wellness Warrior?

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10 Ways to Improve Your Health & the Health of the Planet

Happy Earth Day! Happy Earth Day

Over the past year, I’ve given you many ideas to improve your wellness in the form of weekly wellness challenges. Today I want to link back to some of those, as well as a few articles from alternate websites that I love that I haven’t written about just yet! You can incorporate these ideas to improve your own health while helping the health of the planet!

  1. Walk more, drive less Sitting all day at work, and then going home to sit in front of the TV is dangerous for your health. Review Weekly Wellness Challenge #5 to find ways to get more steps in your daily routine.
  2. Spend time outside. There are benefits of spending time in nature including increased movement and sunshine exposure! As you spend more time out in nature, you will deepen your appreciation for our world and your desire to preserve and improve it! Get more ideas in Weekly Wellness Challenge # 12- Spending More time Outside. 

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