Women’s Healing and Empowerment Through The Chakras

Women’s Healing and Empowerment Through The Chakras

Jul 16, 2021 | Health

Colleen Tracey is a certified Life Coach, Esoteric Healing Practitioner

Colleen Tracey a certified Life Coach, Esoteric Healing Practitioner, Visual Artist.  View profile

Do you struggle to feel empowered? Are you embarking on a healing journey?

The Chakras are a system to access your consciousness and direct it into physical, psychological, and spiritual healing and empowerment. 

 

What are the Chakras?

The Chakras are seven major energy centers aligned along the spinal column, from the base of the spine to the crown of the head. Each center handles a particular aspect of life force energy. In order to be well and empowered, each Chakra needs to be open and fully functioning. Healthy Chakras receive, digest, express, and store life force energy. The particular aspect of life force energy at each Chakra, is characterized by a spiritual aspiration and a basic right (like the Bill of Rights!). 

The first Chakra is located at the base of the spine and is associated with your right to be here. It’s spiritual aspiration is self-awareness. The second Chakra is located in the lower abdomen and is associated with your right to feel. It’s aspiration is self-respect. The third Chakra is located at the solar plexus and is associated with your right to act. It’s aspiration is self-esteem. The fourth Chakra is located in the heart center and is associated with your right to love and be loved. It’s spiritual aspiration is self-love. The fifth Chakra is located at the throat and is associated with your right to speak and be heard. It’s spiritual aspiration is self-expression. The sixth Chakra is located in the middle of the forehead, or the third eye. It is associated with your right to see. It’s spiritual aspiration is self-responsibility. The seventh Chakra is located at the crown of the head and is associated with your right to know. It’s spiritual aspiration is self-knowledge. 

 

The Awakening Journey through the Chakras can heal and empower you. 

The journey of awakening through the Chakras is a journey to consciousness and self-understanding at each Chakra level. This upward journey through the Chakras from the root to the crown is a journey of liberation from negative beliefs and programming. At each level you encounter a different aspect of the self and rewrite negative programming. At the crown Chakra you arrive at full consciousness, a revealed self with an updated operating system of beliefs, aligned with what you want to create in your life: an upward spiral vision for what you want to be, do, and have in this life. At this point, what you know, believe, and want, become one. 

The journey back down through the Chakras, from the crown to the root, is the journey of manifestation. In this journey, liberated consciousness is brought down through each level and into your body and your life. 

The spiritual journey through the Chakras is universal, and as individuals evolve through their lifetime they progress through these different levels. Although the journey is universal, the pathway for each person is unique. Along this journey, the flow of life force energy through your system can be inhibited by several types of blocks. 

 

What is Blocking My Chakras?

Negative belief systems, trauma, cultural conditioning, rigid or oppressive habits, addictions, and physical injuries are some of the most common causes of blocks in your Chakras. Blocks obstruct the flow and stifle life force energy, arresting spiritual development and the manifestation of your highest purpose and potential. 

 

How to Heal and Empower through the Chakras.

The chakras are a manual for healing, empowerment, and spiritual transformation. The work on the Rainbow Journey through the chakras consists of examining your beliefs and programs at each level, releasing negative attachments, reclaiming your rights, and creating an empowering vision for what you want to be, do, and have. Like any journey, the best place to start is at the beginning, at the root chakra, where you come to stillness, and bring your awareness back to yourself. With awareness you can examine your foundation: your body, your environment, and your physical circumstances, bringing your consciousness into the body in the here and now. 

Your body is your vehicle for this journey, it is something you are. In the stillness of first chakra awareness, you learn: to hear the messages from your body, and that a well-cared for body is a pleasure to live in. In the first chakra you work to build a strong foundation to support your growth, and a healthy vessel to manifest all levels of your consciousness. First chakra work revolves around basic survival needs. If your first chakra attention is dominated by blocks (health, home, financial crises…) all of your energy will be occupied here, keeping your consciousness trapped at this level.

If the first chakra is open and balanced, awareness leads to witnessing second chakra feelings. Second chakra feelings provide the passion, motivation, and movement for change, a fundamental element of consciousness. 

Change and overcoming inertia characterize the third chakra, your power center. It is here that second chakra passion and movement ignite a higher purpose, and the will to direct your energy intentionally for personal empowerment. Moving up through the third chakra requires working through stubborn blocks and reclaiming your right to act as an individual. Here, old patterns are broken, and new and challenging action is taken for transformation. 

The empowerment of the third chakra brings you to the heart of the chakra system, the fourth chakra. Having faced and overcome your foundational, emotional, and empowerment obstacles, you find your place in the intricate web of relationships connected by the power of love. Here, compassion for yourself expands to hold compassion for all of life. This is the heart of the chakra system, and the bridge to the more spiritual upper chakras. Ever upward you go, rewriting old programs that stifle your soul’s life force energy, opening your heart, expressing your gifts at the fifth chakra, and transcending your sixth chakra illusions that block your highest potential. 

At the crown you meet your awakened and revealed self, a spark of the divine. The seventh chakra houses all the programs in your operating system, at each of your chakras. As you grow and evolve on your journey you continue to heal, clean, and update your chakra programs to fulfill your highest purpose and potential. The work of cleaning, reclaiming, and reprogramming your chakras is the rainbow journey to the self. The unobstructed flow of life force energy through your 7 energy centers is the rainbow journey of healing and empowerment.

 

Short Article Review

  • Many women struggle to feel empowered. The chakras are a map for the journey of  healing, empowerment, and spiritual transformation.
  • The Chakras are the seven major energy centers that receive, assimilate, express and store life force energy.
  • The Awakening Journey through the Chakras can heal your mind, body and spirit, and empower you. 
  • Negative belief systems, trauma, cultural conditioning, rigid and oppressive habits, addictions and injuries block your chakras.
  • Cleaning, and reprogramming your chakras can restore free flowing energy from your soul through the seven energy centers to heal and empower you.

The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial or other advice.  Always seek the advice of a licensed professional regarding any financial questions you may have.   

The Post Women’s Healing and Empowerment Through The Chakras appeared first on Womanly Inspiration.

Build Better Boundaries With Inner Child Work

Build Better Boundaries With Inner Child Work

Apr 22, 2021 | Health, Lifestyle

Kathy Huynh

Cybele Botran is a teacher, a SHE RECOVERS® and Holistic coach, and owner and founder of Wide Awake Recovery. View profile

Do you struggle with setting clear boundaries? 

When you listen to your inner child, it will become easier to set boundaries.

Many women struggle with boundaries.

Do other people overwhelm you? You may be holding on to the misunderstanding that you have to do everything for everyone else.

Is it hard to say no? You may believe that saying no makes you unlikeable.

Are you always busy? Perhaps you believe you have to hustle to feel valuable.

Do other people not listen to you? This is an opportunity to listen to yourself.

Are you hypersensitive to criticism? Cultivating self-love for your inner child will help you increase your self-esteem.

 

There is nothing wrong with you.

By creating a relationship with your inner child, you will begin to let go of the idea that there is something wrong with you. Remembering, reconnecting, and reparenting your inner child will help you shed shame and guilt from past behaviors.

As a child, you may have believed that approval was a necessary way to feel safety, love, and belonging. As an adult, you can meet your own needs through inner child work. Once you no longer rely on others for your sense of self-worth, your ability to set clear boundaries will dramatically improve.

Inner child work builds self-esteem.

A core need for children is to be seen and heard. As a child, you probably did not have the maturity to process emotions on your own. As adults, we have the opportunity to listen to ourselves and lovingly take care of our own needs. The deep and authentic connection with your little girl will help you stand up for yourself.

Once you build a connection with your inner child, setting boundaries becomes second nature. Just like a mama bear protects her baby cub, you too will intuitively know how to protect your tender, sweet self.

 

Inner child work improves self-awareness.

Inner child work is about noticing. When you begin to listen inside, you will notice your inner-critic. When you become aware of your inner-critic, you have the choice to respond to yourself differently.

With intentional practice, you can gradually transform your inner-critic into a loving, supportive voice. By speaking to yourself with a loving voice, you self-soothe and calm your nervous system.

 

Your inner child needs you.

Accessing your inner child is a practice. You may begin by finding a sweet childhood photograph of yourself. Place it in a spot where you can see it each day, perhaps on your desk or dresser mirror. Another way to become more conscious of your inner child is to pause throughout the day and check-in with her to see how she feels. When emotions arise, pause, and ask her what she wants, needs, and feels. While pausing, you may want to gently place your hands on your cheeks, cupping your chin. This will give you a soothing feeling of being held and loved.

Finally, you may connect with your inner child during quiet meditation. By getting still and listening inside, we are better able to hear our inner child’s voice.

By looking at a childhood photograph of yourself, pausing to listen to your inner child, and practicing quiet meditation, you will gradually become aware of what your inner child is feeling and thinking. This will take time. Inner child work is a practice.

 

Boundaries start on the inside, not the outside.

You may have believed that boundary setting is about building walls to protect yourself. Or perhaps you thought boundary work is about changing others and making them do what you want.

Setting clear boundaries starts by going inside. By doing inner work, we get clear about what is important to us. We learn to listen to our own needs and become effective communicators. By checking in with our inner child, it becomes obvious when we need to set a boundary.

Setting boundaries becomes easy because we want to protect our inner child and treat her with love and kindness.

 

Boundaries protect our capacity to love ourselves and others.

When we become acutely aware of our own inner dialogue, thoughts, and story, we learn how to self-regulate and care for our needs. When we establish clear boundaries, we protect our capacity to love ourselves and others.

When we take care of our own needs for safety, love, and belonging, we no longer rely on others to meet our needs. Inner child work is a beautiful way for women to build better boundaries. 

Short Article Review

When you listen to your inner child, it will become easier to set boundaries. 

    • Many women struggle with boundaries. 
    • There is nothing wrong with you. 
    • Inner child work builds self-esteem. 
    • Inner child work improves self-awareness.
    • Your inner child needs you. 
    • Boundaries start on the inside, not the outside. 
    • Boundaries protect our capacity to love ourselves and others

The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial, medical or other advice.  Always seek the advice of a licensed professional regarding any questions you may have.  

The Post Build Better Boundaries With Inner Child Work  appeared first on Womanly Inspiration.

(Realistic) Self-Care For Mompreneurs

(Realistic) Self-Care For Mompreneurs

Mar 10, 2021 | Health, Lifestyle

Olivia is a business and marketing coach

Olivia Radcliffe is a business and marketing coach. She is the Founder & CEO of The Bluebell Group.  View profile

In a society where no one wears just one “hat” and people are continually pushed for constant productivity, taking the time to practice self-care has never been more important. 

It’s a complete irony, then, that most people protest at the idea because they don’t feel they have enough time in their busy schedules for self-care. 

As a single mom with a baby and a business and no child care (thanks, pandemic!), I’m continually inundated with self-care tips by well-meaning friends and family members. While I do greatly appreciate the love behind the suggestions, their recommendations tend to be woefully unrealistic. 

Take a long bath? Sit by myself with some tea? Meditate in a quiet room for half an hour? Ha! My 11-month-old son is a walking, climbing, exploring giggle machine. As nice as it would be, this mama certainly isn’t sneaking away for a steamy soak anytime soon. And when he’s napping? Well, that’s when the other magic happens, such as running a household and growing a business. 

That being said, I do believe whole-heartedly in the importance of self-care. Here are 5 ways I’ve incorporated self-care into my routine (sans face masks and bubbles).

1. Practice positive self-talk

Self-care is so much more than something you do for an hour or two each week. Self-care is a way of life and includes how you relate to yourself throughout the day with your inner dialogue.

Self-talk can be positive or negative. Focusing on increasing your positive self-talk can help reduce stress and improve your overall quality of life. Take a moment and assess your inner dialogue. Are you more negative or positive? What situations bring out the negative side? What can you do to avoid those situations or alter the inner dialogue to be more positive?

I’ve found that pausing and being intentional about what I was thinking and feeling towards myself in stressful situations, surrounding myself with positive people, and strategically placing some choice affirmations around the house has gone a long way towards building a habit of positive self-talk and decreasing my stress. 

 

2. Laugh often

Cat videos, TikTok stunts, a comedy special on Netflix – take time to do whatever it takes to get you giggling. According to HelpGuide, laughter strengthens your immune system, boosts your mood, diminishes pain, and protects you from the damaging effects of stress (and, as an added bonus, it burns calories, too!).

Long ago, I developed a trick of looking at less-than-desirable circumstances through the lens of a TV sitcom (think Ross’ spray tan disaster). Now I’m able to laugh during times that normally would have prompted me to hide in my closet with a box of PopTarts.

3. Give it (and yourself) a rest

As entrepreneurs, we’re busy. As moms, we’re even busier. Multitasking is more than a skill, it’s a survival technique. But a key component to self-care (and to success in general) is the need to embrace the fact that sometimes the best way to get ahead is to stop. 

For example, a lot of times I’ll continue to work after I put my baby to bed. But there are also times when I know I’m too mentally/emotionally/physically exhausted to be very productive and I curl up in bed with a book or catch up on a show instead. 

There can be a lot of guilt associated with taking that time to do “nothing,” or maybe even a feeling of laziness or a sense of missing out on opportunities. But, in reality, taking a moment to stop the continual hustle and reset allows us to be more productive the rest of the time. 

4. Create a “Hype File”

Often, we get so caught up in keeping up with all of our tasks that we forget to celebrate our accomplishments. 

A Hype File is a place for you to write down and store screenshots, emails, texts, etc. that highlight and represent your accomplishments. 

If you got a glowing review, put it in your Hype File! Get a compliment on your outfit? Put it in your Hype File! Get the kiddos to eat their veggies? Hype File!

Then when you’re feeling down, you can take a glance at your Hype File and see immediate proof of how amazing you are and how much you accomplish each and every day. 

5. Take small, immediate actions

I have three questions for you: 

  1. How do you want to feel each day? 
  2. What makes you feel that way?
  3. What small, immediate changes can you make to feel that way daily? 

For example, let’s say you want to feel luxurious on a daily basis. Going on a spa weekend makes you feel luxurious. But, that’s not generally something you can do often, so what can you take from a spa weekend to add to your daily routine? Maybe you could buy some fluffy spa-quality towels, a calming scented candle for your desk, and make a pitcher of cucumber lemon water to drink throughout the day. 

Or, if you want to feel successful, you could redecorate your workspace and buy a guided daily planner and a special pen to use. 

These small acts that can be implemented immediately will help you be intentional about how you want to feel. 

When it comes down to it, self-care is all about you. What works for someone else might not work for you, but that’s the beauty of self-care. While bubble baths and yoga classes most definitely have their time and place, self-care in essence is really more about developing an intentional relationship with yourself and showing up for yourself with the kindness and love you share with others throughout the day.

 

Short Article Review

  • In a society where no one wears just one “hat” and people are continually pushed for constant productivity, taking the time to practice self-care has never been more important.
  • Self-care is a way of life and includes how you relate to yourself throughout the day with your inner dialogue.
  • Laughter strengthens your immune system, boosts your mood, diminishes pain, and protects you from the damaging effects of stress.
  • A key component to self-care (and to success in general) is the need to embrace the fact that sometimes the best way to get ahead is to stop. 
  • A Hype File is a place for you to write down and store screenshots, emails, texts, etc. that highlight and represent your accomplishments.
  • Small acts that can be implemented immediately will help you be intentional about how you want to feel.

The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial, medical or other advice.  Always seek the advice of a licensed professional regarding any questions you may have.  

The Post (Realistic) Self-Care for Mompreneurs appeared first on Womanly Inspiration.

How to Choose the Right Probiotic Supplement

How to Choose the Right Probiotic Supplement

Feb 5, 2021 | Health

Geraldine Sexton is a an Irish Registered Dietitian

Geraldine Sexton BSc, RD, MINDI is a Consultant Dietitian & Clinical Nutritionist who specializes in women’s health and nutrition. View profile

Have you ever thought that the more you try to look after your health and wellbeing, the more confusing it gets? Are you fed up with the way the rules and guidelines keep changing like the wind?

Don’t worry; you are not alone. When I speak to prospective clients, they often cite this as a reason for their struggle in meeting their health goals. It becomes so difficult for them to navigate through all the conflicting information that they give up. One area that causes a lot of confusion is around gut health and whether or not we should be taking probiotic supplements to help restore balance within our gut. So, I wrote this short post to hopefully make things a little clearer.

PROBIOTIC SUPPLEMENTS 101

WHAT ARE PROBIOTICS?

Probiotics are live bacteria that naturally reside in the gut. They are also found in many different foods such as yoghurt and kefir and also in a dietary supplement. When taken in adequate amounts, probiotics can potentially improve your health.

WHY SHOULD I TAKE A PROBIOTIC SUPPLEMENT?

You don’t necessarily need to take a probiotic supplement. In fact, for general health reasons, there is no evidence to support their use. The best way to optimize your gut health, and therefore your overall health is to eat a balanced diet rich in a variety of fruits, vegetables, whole grains, nuts, and seeds. It is also vital that you exercise regularly, manage your stress, and get adequate, good quality sleep.

There is some evidence that certain strains of bacteria can help certain conditions, primarily within digestive health.  However, it is important to remember that we are all different, just like the community of microorganisms that live in our gut. So, a probiotic supplement that helps one person might not help someone else. That is why the evidence around this topic can be confusing.

ARE THERE ANY RISKS TO TAKING A PROBIOTIC SUPPLEMENT

For the most part probiotics are safe however, if you have a chronic disease, are being treated for cancer, are immune compromised or pregnant you should not take a probiotic without speaking to your Physician, Registered Dietitian or Pharmacist first.

WHAT SHOULD WE LOOK FOR WHEN CHOOSING A PROBIOTIC SUPPLEMENT?

When choosing a probiotic supplement, you should follow these steps:

1. Match the probiotic strain to your symptoms or whatever it is that you want help with.

Your Physician, Registered Dietitian, or Pharmacist should be able to help you with this.

2. Check if there is scientific evidence to support its health claims. 

Look for a brand that is supported by scientific research. Finding this information may require some digging on their website.  

3. Look to see if it provides an effective dose.

CFU stands for Colony-Forming Units, and this tells you the number of living microorganisms in a dose. The number of CFU you need depends on your health and intended use of the probiotic. If you are using them for a specific health purpose, look for a probiotic with around 15-50 billion CFU’s.

4. Make sure that it is safe for you to take. 

Probiotics are safe for most people but talk to your doctor or pharmacist first if you have any underlying illness; you are pregnant, breastfeeding, or are buying them for a child. 

5. See if it is appropriately labelled? 

Make sure the label gives you: 

  • Clear direction on how and when to take them. 
  • Details on where and how they should be stored.
  • Information on how long the bacteria should survive -The expiration date is just as crucial as the CFU. Only buy a product with an expiration date that reads “viable through end of shelf life” or even “live cultures guaranteed.”

 

Short Article Review

  • The potential health benefits from consuming probiotics as a food or supplement is an exciting and rapidly growing area in nutrition.
  • Probiotics are not necessarily suitable for everyone so speak to your Physician, Registered Dietitian or Pharmacist before taking them.
  • For general health reasons taking a probiotic is probably unnecessary. It is more beneficial to focus on your overall diet and lifestyle as a whole.
  • There is good evidence to support their use in a variety of conditions, primarily within digestive health.
  • To get results you must take the correct strains appropriate for addressing your specific health concerns and at the right dose.

The information in this article is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Always seek the advice of your healthcare provider regarding any questions you may have about any medical condition.  

The Post How To Choose The Right Probiotic Supplement appeared first on Womanly Inspiration.

Quitting Drinking – An Empowering Lifestyle Choice For Women

Quitting Drinking – An Empowering Lifestyle Choice For Women

Feb 3, 2021 | Health, Lifestyle

Isabelle Griffith

Gayle Macdonald is a teacher, sobriety coach, addiction therapist and founder and owner of Sober Bliss. View profile

I quit drinking in March 2018, after many years of being stuck in an endless cycle of guilt, shame and regret. That wonderful day when I finally said goodbye to alcohol was the best decision I have ever made and I have since helped many other women break free from the hold that alcohol had over their lives. Choosing to live alcohol free truly is a transformational and empowering experience, I can’t recommend it highly enough.

Alcohol is really bad for us

You don’t need to read the report co-written by professor David Nutt that was published in the Lancet, to know that alcohol is bad for us. The article states that there is no safe level of alcohol which makes sense. Alcohol is a poison and if you have ever suffered the effects of a hangover, drunken behavior, heart wrenching shame, guilt and anxiety because of your drinking, then it stands to reason that when you no longer imbibe this toxic substance, you begin to feel better as the benefits of alcohol free living begin to emerge. 

The benefits of quitting drinking

 Some of the most talked about benefits of quitting drinking are:

  • Better sleep
  • Clearer skin
  • More energy
  • Weight loss
  • More focus and concentration
  • More time
  • More money
  • Improved relationships

However it is the emotional benefits which are the most transformational and empowering:

  • A feeling that you can do anything
  • Decrease in anxiety
  • Freedom from thinking about drinking
  • A return to self
  • Increased self confidence
  • A feeling of freedom and liberation
  • Gratitude
  • A lightness in spirit and mind

How to quit drinking

Become aware of your current situation

Mindfulness and awareness are the first steps in removing alcohol from your life. In order to make changes in our life we need to be clear about where we are first. Be super curious and honest here.

How is your drinking affecting you?

How much money are you spending on alcohol?

How does alcohol make you feel, before, during and after drinking?

Why are you drinking?

How is alcohol serving you?

What do you want to achieve by drinking?

It is also important not to feel bad about your answers, yes of course there will be feelings and emotions that are triggered by your findings, but do not beat yourself up. Use what you discover to motivate you to take the steps towards change. Your drinking behavior  is not who you are.

Get clear on your why

Having a strong, deep and meaningful reason to change your relationship with alcohol will help you to get started and stay on your path.

Why do you want to do this?

What do want to achieve?

How do you want to feel?

What do you want to do?

Really listening to your body, mind and spirit will help you to connect with your true self and make the reason for quitting drinking deep and true. Once you know deep down why you are taking this step, and I mean really feel it, then there will be no need for struggle and willpower.

Create a vision for your alcohol free life

Once you have a reason for quitting drinking, think about how your life will be when you are finally living alcohol free. What will your life look, taste, smell, sound and feel like? Really connect to these emotions, especially when you find the going tricky. When you connect to yourself and your deeper why, you find the strength and courage to keep going.

Go a step further and visualize your future self living your alcohol free dream life or create a vision board full of positive quotes and images that represent your alcohol free life in all its glory! Come back to this vision often and connect to the emotions that the vision evokes. As, the saying goes, if you can dream it (and feel it) you can live it.

Make a commitment to yourself

Every day commit to this new way of living. You know alcohol does not serve you. Say a prayer, repeat positive affirmations, connect to your dreams and the emotions that come with living free, clean and healthy.

Focus on what you are gaining, always.

Focus on what you are gaining instead of what you think you are missing out on. If you find yourself romanticizing that glass of wine, play the movie forward, focus on what you will gain by not giving in to your craving. No hangovers, better sleep, a feeling of achievement and complete freedom, are just some of the benefits we mentioned above.

Love and honor yourself physically and emotionally

Make your self-care a priority. Walk in nature, meditate, do yoga, pause and breathe deeply, eat well, sleep lots, do things that light you up and fill you with joy, journal, exercise, cry, connect. These activities and strategies will form part of your sober tool kit and will help you through difficult situations or when you find yourself suffering cravings.

Listen to your body and your spirit and do the right thing, the things that nourish your body and soul. Every. Single. Day.

Ask for help when you need it

If you find yourself struggling, or if you feel alone, reach out. Phone a trusted friend, connect to other sober folk in your area, or join a support group. There will always be someone there to listen or to offer words of comfort and encouragement. Don’t wait until things get too much. The moment you feel you need help, that is when you should ask for it.

Alcohol is a poison that seeps into every level of our being. If you have been drinking for a long time, it can be hard to imagine a life without it. But, it is possible to break free from the hold that alcohol has over your life. Not only is it possible, it is the most profound act of self-care and self-love. When you find freedom from drinking, your whole world will open up.  It is as if you are seeing things for the first time. It is truly a powerful transformational experience and will empower you to finally live your life how you have always dreamed.

Short Article Review

  • Alcohol affects every part of our life and the lives of our loved ones.
  • There is no safe level of alcohol.
  • Understand your current situation. If alcohol is making you unhappy, or getting in the way of you living the life you want, then now is the time to let go.
  • Dig deep, understand why you want to have a break from alcohol and connect to this reason often.
  • Create a vision for your alcohol free life and really connect to what it means to you. How do you want to feel?
  • Be kind to yourself and show yourself love and kindness every day.
  • Start to build a sober toolbox full of techniques, activities and strategies that can help you overcome cravings and stay on your path.
  • Ask for help if you are struggling or need some extra support.

Quitting drinking can be difficult, but with the right tools and support, breaking free from alcohol is the most liberating and empowering choice you will ever make.

If you are physically dependent on alcohol, then stopping abruptly can be very dangerous. Please consult your doctor before going alcohol free if you are concerned or worried.

The information in this article is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Always seek the advice of your healthcare provider regarding any questions you may have about any medical condition. 

The Post Quitting Drinking – An Empowering Lifestyle Choice For Women appeared first on Womanly Inspiration.

Simple Meal Prep Tips To End Food Decision Fatigue

Simple Meal Prep Tips To End Food Decision Fatigue

Dec 17, 2020 | Health

Alia Tomaszewski

Alia Tomaszewski DC is a Chiropractor and Functional Nutrition Coach. View profile

As busy, driven, ambitious women who strive for success in all areas of our lives, sometimes the overwhelm of having to make so many decisions in a day leaves us mentally exhausted. The never-ending checklists and to do lists often leave us suffering from “decision fatigue” – the more decisions we’re required to make, the more our mental capacity declines…. This is why by the end of a long day, the last thing we want to decide on is what to make for dinner.

 

This tired, burnt out feeling also crushes our willpower and makes us more prone to making not so great choices when it comes to our food and health. We might start with good intentions in the morning, but that will power soon vanishes when we get home. Thus, we sacrifice healthy habits like proper nutrition and exercise. Or, we might throw in the towel and refuse to make any decision at all, resorting to whatever is most convenient in the moment.

 

The reality is that our juggling demands aren’t going away anytime soon. Because of that, we need to find a way to create habits and strategies to simplify as many areas of our life as possible. Create a process so that meal decisions are already made ahead of time. This way we can help eliminate this decision fatigue and stop solely depending on willpower.

 

This could include:

  • Creating a weekly meal plan
  • Meal prepping on Sundays
  • Delegating cooking tasks to other family members
  • Hiring a meal delivery service. This way, the decision making has been streamlined for you and you have time to focus on your priorities.

 

Here’s a more detailed example of meal prepping tips to help simplify healthy eating and to fight against food decision fatigue:

1.  Plan your essential 5 food staples for the week. These are the building blocks of meals.

  • Protein – choose a quality protein source to cook in bulk for the week: chicken, turkey, grass fed beef, fish, lentils, beans, etc.
  • Veggies – a combination of at least 3 different veggies to mix and match with meals.
  • Whole grains & bases – quinoa, brown rice, cauli-rice, pasta, spaghetti squash are great options.
  • Fruit – preferably fresh, in season fruits to eat as snacks or part of your meals.
  • Sauces/toppings – lemon herb, tomato/marinara, garlic, hummus, salsa, vinaigrette, soy/tamari, etc.

 

2.  Next, organize by meal type:

  • Bowl
  • Salad
  • Wrap
  • Stir fry
  • Taco
  • Pasta

 

This way, when planning for the week’s meals ahead, think about how to mix and match the essential five together into different meal types rather than specific recipes.

Ex: Stir-Fry

  • Protein – chicken
  • Veggies – broccoli and carrots, onions
  • Carb – brown rice
  • Sauce – tamari

 

Ex: Pasta 

  • Protein – chicken
  • Veggies – broccoli, carrots, cauliflower
  • Grain – Pasta
  • Sauce – Marinara

 

Aim to keep the main essentials (protein, veggies) constant for most meals during the week. Simply change the base, sauce & toppings to completely change the flavor and overall feel of the meal. This keeps variety with very minimal decision making!

Keep a weekly, organized grocery list in your phone so it’s easily accessible at the grocery store. I recommend making one single trip to the grocery for the entire week to eliminate the need for multiple trips throughout the busy workweek.

By just this little bit of planning, we reduce the impact of decision fatigue in our life and are able to make healthy choices with confidence, clarity, and ease.

 

Short Article Review

  • As busy, ambitious women, we’re forced to make hundreds of decisions throughout the day, leaving us with decision fatigue.
  • Decision fatigue can cause us to make unhealthy decisions when it comes to our diet.
  • By, creating a process to simplify constants, like meals, in our life and having decisions made ahead of time, we’re able to focus on what matters.
  • Strategies could include meal planning, prepping, delegating cooking, meal delivery service.
  • When meal planning, think about the essential 5 food staples and organizing by meal type to simplify the process.

The information in this article is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Always seek the advice of your healthcare provider regarding any questions you may have about any medical condition.  

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