Even though we may not have met those goals we wanted to reach by this summer, embrace the progress you have made! Keep being proud of who you are!

 

1- Stay Hydrated – add in electrolytes when your sweating or moving more outside.

2- Enjoy Fresh summer fruits & Veggies.

3- Get outside & stay moving! Sunshine & Movement are medicine!

4- Get Creative with Grilling or new summertime recipes!

5 – Try and new activity or sport!

Most of these I feel like we all naturally do but be intentional.

Summer flys by and we want to really take full advantage of it!

Here are three ways to create some summer structure!

  1. Set a summer schedule – yes things might be more fluid but you can and still should set a schedule. Think about training – nutrition & work.
  2. Each Week Look at your “special events” and plan your nutrition & training around those things.
  3. Decide what really matters and what you can let go of! Do your best to stick to MOST of your healthy habits with some fun / unplanned things sprinkled in.

 

🌪️ Stress Relief Mirage: The Alcohol Trap 🚫😰

Raise your hand if you’ve turned to alcohol for stress relief! 🙋‍♀️🙋‍♂️ While it may seem like a quick fix, the relief it brings is often short-lived. ⏳🚫 Don’t let alcohol fool you into thinking it’s a long-term solution to stress!

😣 Hang-xiety and the Happy Hormones 🥴🎭

Ever experienced that post-drinking anxiety or a sudden mood dip? 🥴😕 Let’s dive into the science behind it! Alcohol mimics the effects of GABA, a brain chemical that promotes relaxation. So, while you’re sipping, it feels like a stress-free zone. 🌟✨ But the morning after? Hang-xiety strikes! 🌧️ The rebound effect reverses those soothing vibes, leaving you feeling more anxious.

But wait, there’s more! Alcohol messes with serotonin, the “happy” hormone, leading to a mood rollercoaster. 🎢 Brace yourself for guilt, bloating, and those frustrating temporary scale fluctuations. It’s a recipe for mood disaster! 😔📉

💤 Sleep Struggles: Alcohol’s Sneaky Sabotage 😴⚡

We all know that initial drowsiness alcohol brings, but what happens next? 🌙✨ Brace yourself for the sleep sabotage! Alcohol disrupts the delicate balance of your sleep-regulating hormones, making it harder to get deep, restorative sleep. 😫🛌 And guess what? Lack of quality sleep directly impacts your mood and energy levels. No one likes feeling drained and unmotivated! ⚡👎

📚 Unmasking the Truth: Choose Your Mood Wisely! 🎭💪

It’s time to break free from the alcohol-induced mood swings! 🚫🎭 Don’t let temporary relief fool you. Instead, opt for healthier coping mechanisms and prioritize your well-being. 😌💚 Remember, true happiness comes from within, not at the bottom of a glass!

 

  1. Random bedtimes and wake times! Your body loves consistency in both nutrition and sleep. Try to get to bed and wake up at similar times both during the week and on the weekends.
  2. Caffiene in the afternoon. The average half-life of caffiene is 6-8 hours, so that bang or coffee at 2:00 could be killing your sleep. Although you might fall asleep easily, staying asleep and getting restful sleep is severely effected by caffiene!
  3. You’re not getting enough sunshine! Getting outside and letting that sunlight shine on your face, skin, and eyes is creating a wake/cortisol response. Without it, often it can throw off your bodies circadian rhythm and create poor sleep patterns!

#1- You’re gaining weight especially around your mid-section.

#2 – You’re wired but tired. Feeling fried and can’t sleep but exhausted at the same time.

#3 – You are Craving lots of sweets.

#4 – You’re getting sick more often – colds, body aches, slight fevers are more common.

#5  – You have regular mid-day crashes. You need a nap about 2-3.  Coffee or caffeine & sugar are your bff are needed to get you thru.

#6 – Your appetite is minimal especially in the morning. You could go all day with little to no hunger.

#7 – If you are experiencing many of these symptoms it might be sign we need more stress management in our life.

Stress is normal and we all experience it however when we see it running the show is when we need to make some adjustments.

We are doing a live training this Sunday and we will address simple daily strategies that we can incorporate to manage stress better!

If you are not in our Mastering Nutrition Private Group shoot me a message and Ill send you an invite.

Make time for the things that you Enjoy!

 

Just a simple post to share something that I love….Coffee & Sundays!
What do you love about Sundays?

 

 

Matcha Green tea is a great addition to any diet as a healthy way to manage cortisol levels.

Here is the recipe for my favorite at home version:
12 oz Oat milk Steamed
1 Scoop Collagen of choice
1 scoop Matcha of choice
10 Grams Maple Syrup

Whip or Swizzel (you know with the little coffee swizzeler) together and enjoy.

Savoring every sip and just feeling the stress melt away.

 

1- Herbal Tea – promotes warmth and calmness.

2- Dark Chocolate – rich in antioxidants and feels indulgent.

3-  Whole Grains – Our bodies desire carbs to bring down cortisol so healthy whole grains help.

4- Avocado’s – Omegas keep the brain healthy and happy.

5 – Fatty Omega Rich fish – again happy brain better moods.

6- Matcha Green Tea – L-Theanine in green tea lowers cortisol levels significantly.

7- Nuts in moderation- Rich in b-vitamins these can be a great stress busting snack.

8- Citrus and Strawberries – High in vitamin C these can keep our immune system happy which in turn helps manage stress

9- Probiotics and fermented foods – Happy gut happy brain.  It is all connected.

10 – Foods naturally high in Fiber – Again happy gut happy brain.  Foods high in fiber keep our gut in tip top shape!