See here for more from this series:

• Letting go of social media
• Letting go of my morning coffee
• Letting go of recreational spending

Now, letting go wasn’t a concept that I’d leaned into before. By nature, I’m someone who white-knuckles my goals and tries to will them into fruition. I’ve made big moves, I’ve stepped out in faith, and what I needed this year was to let go of the things that were holding me back and no longer serving me.

Each month, I’ve committed to fasting from one thing that I noticed myself clinging pretty tightly to. The goal was never to deprive myself of something that I needed, but rather to see what would happen when I stopped relying on that one thing to get me through. 

In one of the first months of 2022, I was hesitant to start my experiment. During this month, I chose to give up sweets in the evening. Before we go any further, I want to clarify that this was not about weight loss. This wasn’t about hating anything that tasted good or depriving myself of something that I wanted to fit into a pair of jeans. This was just a place to start. And quite honestly, I didn’t think it would be that hard.

I thought, “You know what, I don’t really eat a lot of treats. I don’t eat a lot of sugar. Maybe this is cheating.” I quickly realized that was not the case. Once I started monitoring this habit, I found that after I put my two girls down for the night, I would go straight into the kitchen looking for something sweet to eat.

What I soon realized was that this was my time to eat something that wasn’t going to be taken from me, asked for, or shared. It also wasn’t something that I would have to defend… you know, like why this candy was for mommy only, or whatever other excuse I could come up with.

I realized this was my time. I didn’t realize that I was searching for something that was my own, something that I could control that could make me feel better at that moment.

For many parents, that final push at the end of the night can be taxing. From witching hour to storytime to bath time to bedtime… oh, and don’t forget more stories!

I realized I was looking for a way to redemption, yet I had no clue that I was searching for it in the kitchen. Remember, this is not about whether or not you should allow yourself to have treats or not. But for me, at this moment, I realized that I was trying to soothe myself in a way that wasn’t nourishing to my body.

After having this realization, I noticed sweets popping up in so many areas of my life – like seeing candy at the register when I’m dropping off the dry cleaning or getting my nails done.

As I reached for one at every place, I went to pop a little something in my mouth. After all, it was just a fun little moment. I realized that I was absentmindedly eating more than I was aware of, again, wondering if it going to make a huge difference. I started to ask myself why I was going through life, paying little attention to what I was putting in my body.

I thought about how I could make a change so that I was intentional about what I was consuming, and I realized I was eating things that I didn’t even really like!

Now, this may or may not be a struggle for you. But like I said, I wasn’t thinking about what I was eating. I was just grabbing it because it was right in front of me.

And oftentimes, I was alone. No one was watching anyway, right? But this wasn’t how I wanted to live my life. I want to be able to cope with hard moments and enjoy the fun moments without having to be something that isn’t elevating me.

I was spending my days constantly tired, meanwhile consuming things that weren’t fuelling my body throughout the day, every single day.

However, stopping this habit for a short time allowed me to really enjoy those sweets once I brought them back into my life. I could be more intentional, more thoughtful, and actually savor those moments, enjoying them as a celebration rather than just something just to do and be done with.

For those wondering, eliminating sweets had no effect on my body type. The goal wasn’t ever to lose weight, but what I did feel was different. I felt more confident. I didn’t feel the shame and guilt from hiding those moments of whatever sweets I could grab and consume as fast as I could.

This was yet another layer that I could peel back for a deeper breakthrough. I learned that the things I was hiding and covering in my heart and soul by a simple, momentary fix were masking an area of my heart that needed tending to.

By removing sweets for a short time, I was given a different lens to look through, and as a result, I was able to care for myself in a new way.

Given this new proverbial lens, I was able to look back at the actual problem and find a solution that helped me avoid getting to the place of a micro-burnout every single day. I got to rearrange our schedule and work through a bedtime routine that was a better experience for all of us. I was also able to look at the types of trees that we have in our lives and find options that were healthier, more enjoyable, and if it was food related, more thoughtful.

Nope!

If that sounds overwhelming and like 20 steps from where your weekly meal planning is now… I’ve got good news!

Meal planning can be personalized. You can start small, and find what works for you.

So whether you’re a meticulous planner and prepper, or a casually intentioned well-being lover, it’s possible to reap the benefits of meal planning.

Before we dive into the 8 wonderful reasons to plan your weekly meals over the weekend, let’s define three types of meal planners, so you can decide where you might want to begin. 

Meal Planner 1: The Lister and Listener

• You don’t like to plan too far ahead, because you like to use intuition to select meals that call to you throughout the week
• Making lists is your jam; recipe lists, grocery lists, meal lists, and it helps you keep some structure within your food choices
• You’re fairly busy and while you might build upon planning and start going into full on meal prep mode, for now you are honoring how much you can take on and starting small

Meal Planner 2: The Balanced Builder

• You take some time to not only make that intentional list of weekly meals, but you also have a chunk of time 1-2 days a week where you make enough for leftovers
• Every week might look a little bit different, and you might plan and prep anywhere from 3 or more meals a week. 
• You’re familiar with and practice time-saving strategies like making your breakfast the night before, placing food in categorized containers, and planning ahead for most meals
• You’re continually building upon your routine, and you love learning new tips and tricks for meal planning. 

Meal Planner 3: The Meticulous Meal Prepper

• You’re pretty much pro status. You have and enjoy the time you take each week to plan, prep and store meals for the week.
• Your fridge is likely insta-worthy with organized sections of pre-cut veggies, rice containers, portioned proteins, etc. 
• Each week you usually have at least a few days of breakfast pre-planned and/or prepped, and 3-5 days of lunch and/or dinner prepped in containers.
• You are intentional about getting in your prepping, and you also love continuing to work on consistency, efficiency, and variety.

Which one are you? Share in the comments below!

No matter where you fall in these 3 meal plan types, even if you resonate with more than one, or you’re just getting started, there are powerful health benefits that these types ALL share!

8 reasons to plan your meals every weekend

1. Relieve stress 

When we’re preparing our own food, the environment around us shifts. We melt into creative mode. The smell of sizzling garlic fills the air. The colors of freshly chopped red pepper and bright green lime slices catch our eye. 

The aroma and visual appeal of food ignite our digestive enzymes and help our body settle into a relaxation response. The fancy term is Cephalic Phase Digestive Response. It helps us support healthy digestion and drops us into the present moment.

Not only that but any amount of planning ahead and getting those muddled “what am I going to eat” thoughts out of your head helps relieve stress and anxiety, resulting in a sense of calm. 

2. Boost your mood

Let’s face it. When no planning of meals has occurred, we’re SO much more likely to skip a meal, or go for a convenience-over-healthy food choice. Skipping meals leads to a level of starvation mode in the body, which leads to hormone imbalance. This is what’s happening when we’re hangry. 

On the other hand, if we get so hungry we binge on something healthy or unhealthy, we’ll likely feel gross, tired and lazy afterward, and that is no mood of choice for anyone. 

When you set yourself up with a plan for your meals, you’re more likely to stick to it and more likely to eat healthier on a regular basis. The benefits of this are elevated mood and a balanced appetite!

3. Save time

Ok, while this may be a more obvious reason to plan your meals over the weekend, it’s an important one! 

If you were to add up all the wasted time spent on getting food when the store is packed, waiting for delivery when you’re already starving, and draining minutes staring in your fridge wondering what there actually is to eat… I imagine you’d have hours back!

4. Build your kitchen confidence

Every new skill starts somewhere. If you’re just getting started, take some time over the weekend to research and plan out simple getting started meals. It’s ok to mess up your first baked chicken, and it’s totally possible you’ll become more and more of a whiz as you go! 

Meal Planning helps you establish a good handful of go-to meals you’ll be able to cook with your eyes closed, eventually ;) 

Dive in, make mistakes, and remember, it gets easier and it is so satisfying to accomplish cooking tasty new meals!

5. Money saver

It’s no secret that door dash orders and Starbucks snack box purchases add up. But why not prove it to yourself? 

If you want a fun little experiment, go one week without meal planning at all, and at the end of the week write down how much you spent on all food and beverage purchases. The next week, plan ahead (even a little bit!) cook at home mostly, and at the end of that week write down how much you spent as well. 

If you didn’t save moolah on the meal planning week, your next Starbucks is on me, seriously! 

Bonus exercise: I also invite you to make a note of other ways those 2 weeks felt different. Think of some of the categories here and make a note, did you feel more calm, clear, energized, and productive during week 1 or 2?

6. Mental clarity

Think about all the other things we plan over the weekend for the week to come. Perhaps we look at our upcoming meetings. We plan time for our workouts. We schedule social events.

Planning for the week ahead boosts mental clarity, contributes to productivity, and establishes a sense of accomplishment before the week even begins!

7. It is the perfect addition to your self-care routine

If you’re already trying to be intentional about work-life balance, mindful living, and creating space to feel your best… Meal planning is pertinent addition to your weekly routine. 

Planning and preparing food for ourselves can be so much more than an act of survival. It can be a beautiful, nourishing ritual that directly contributes to filling our cup. 

And if you ever cook a meal for others, two birds with one stone, it’s a wonderful gift to share and you’ll feel proud and honored doing so.

8. Variety: The spice of life

Planning meals each weekend allows us to be conscious and intentional about our choices. Have I had fish in a while? What veggie haven’t I tried? I’m craving Italian food, let me find a healthy recipe for that! 

Variety is nutritionally important, as our body needs balanced consumption of proteins, fats and carbs. When we mix it up, we’re also getting a better variety of vitamins and minerals too! 

Instead of just grabbing anything, or eating cup of noodles for lunch every day, planning ahead helps us make healthier, well-rounded choices. 

Remember, it’s totally possible, and important, to personalize your weekend meal planning strategy!

I hope you have fun when you plop down on a comfy seat this Sunday morning in your cozies with a hot cup of coffee or tea and your planner. 

As you visualize your week ahead, and begin to plan out what meals will look like, picture yourself receiving all these wonderful benefits. You’ve got this!

Up next: 8 Helpful Meal Planning Tips for Your Week Ahead

• A change to our body, energy, and/or mood
• Less stress on a daily basis
• Improved productivity and mental clarity
• Feeling in control of our appetite
• Taking away the anxiety of an on-again-off-again relationship with our health routine
• Ditching any unwanted habits along the way
• The consistency that feels effortless and leads to overall self-confidence

Before we dive into how weekly meal planning checks all these boxes, I have a very important message.

Your healthy habit journey will not be and should not be “perfect”. If you’re looking at the list above with a view of “Yeah! I need to lose weight. I need that body change.” Or “Yep, I definitely eat too much, appetite control sounds like the discipline I need!”

I want you to take a big step back and hear me. That is our societal conditioning talking, not your body. You are beautiful. You are amazing. And you are always doing the best you can at every given moment. 

Stepping into self-care and nourishment is a wonderful accomplishment and, yes, it takes work. But it shouldn’t feel like a punishment for the body you have now. Remember the reasons outside of a certain weight goal that you are looking to form new habits.

If your meal planning routine becomes “diet-like” and is founded on restriction, guilt, fear of food, and over-obsession with “getting it right”, you will ultimately fail. You will miss the various other benefits meal planning has to offer, and you will likely not stick with it. 

Can meal planning be part of your routine that helps your body find balance? Absolutely! And, the more we can celebrate our consistency and non-weight accomplishments, the happier we will be.

So, rant over. Let’s take a look at these five empowering results you might experience from meal planning.

Meal planning is taking time weekly to brainstorm, shop for, and often prepare meals for the week or part of the week, in order to save time, money, and sanity in your busy lifestyle. 

1. Save money

Whether you’re a master-budgeter at the store, or a convenience over cost shopper, I think if any of us were told that we would save over $1,000 a year by doing a little planning ahead (which is an actual statistic btw), we’d say “Show me how!”

Not only that, but one of the first steps of weekly meal planning – simply making a grocery list – helps us spend 40% less at the store than when we go without a list. 

Then you can buy yourself something fun as a “go me!” reward for sticking with your meal planning routine each month.

2. Kitchen confidence

Ok, for those of you who are thinking that meal planning and fancy recipes will just never be your thing because you burnt oatmeal last week… take a deep breath. If the kitchen is NOT your comfort zone, that’s ok.

Start really simple. Your meal planning for the week can be a baby step to get you started. This might look like simply cutting up raw veggies for grab-and-go snacks, portioning out your crackers and mixed nuts in individual containers for convenience, or making simple recipes like salads or sheet pan recipes where you throw everything on one pan in the oven.

Before you know it, you’ll have a slew of go-to recipes for breakfast, lunch and dinner! You’ll find yourself putting your own spices on things, mixing up the ingredients slightly, and even experimenting with your own creations! 

The biggest benefit of kitchen confidence beginning to kick in is that it motivates us to keep going. It makes us want to share with others, which always feels good. And it calms the overwhelm and sparks that effortlessness and ease that we’ve been seeking.

3. Appetite balance

Ok, Tess, I thought this post was NOT about dieting! 

You’re right, so let me explain the non-weight benefits of feeling like our appetite is balanced, and doesn’t have control over us. 

So often as the busy go-getters that we are, we might find we skip meals, eat really fast, stress eat, didn’t make time to plan ahead so we grab something convenient and possibly not too healthy, or wind down from a crazy day with a huge meal and 3 glasses of wine.

If one or more of these is happening on a regular basis, it’s almost certain that our appetite is out of whack. Our body might be going in and out of starvation mode, which can affect our blood sugar, weight, hormones, and energy. 

Irregular meal timing can make us crave unhealthy foods more often, it can impact our sleep quality, and it can fog our brain clarity. 

While we are all unique physiologically, the body’s metabolism is on a similar daily trajectory for each of us. In the morning, metabolism revs up and loves to be nourished to get the day started with energy. Midday, our energy peaks and it’s a great time to have our biggest meal of the day. From evening into the night, metabolism slows down as the body prepares to rejuvenate, detox, and repair itself. 

By planning our meals ahead of time, and even having 3-4 days of grab-and-go breakfasts and/or lunches at the ready, we’re so much less likely to skip meals or go for an unhealthy option, therefore avoiding the pitfalls of being unprepared.

4. Midweek peace of mind

Isn’t it interesting how even if we work on the weekends, there is still something about that Monday through Friday energy that feels like grind time? So let’s work WITH that!

What I mean is, think of Wednesday. This is a day that it might become a little more difficult to still get up and go to the gym. Our decision-making capacity has already been at work thousands of times each day, and our mind is ready for a break.

Now, imagine you finish working on Wednesday evening, and the ever-annoying question pops in your head… “Ugh, what am I going to eat for dinner?” You don’t have anything in the fridge. You want to cook but you don’t know what. So you go to the store and get some chicken, veggies, and potatoes. But when you get home you realize you don’t have any cooking oil and you’re out of salt. 

So you have to go back to the store, grumpy as all get out. You don’t get back home until after 8pm and you frustratingly make a late dinner (while eating your Twix you got the second time back to the store because starving) and pretty soon it feels like there is no wind-down time and the next day is practically here.

On the flip side, what if you had planned on Sunday to make enough chicken and veggies for at least 3 dinners that week? And you got to simply reheat, Netflix, and chill on a Wednesday night?

Not only is this benefit of a mind at ease available mid-week when things tend to be most stressful, it’s available throughout the entire week just by planning a little bit ahead of time.

5. Uplifted mood

Being creative has been proven to boost our mood. When we prepare our own meal, and get in the zone of planning out a balanced week of food, that’s us in our creativity! 

Some people express that cooking is indeed a stress reliever for them, almost like painting, listening to music, or journaling.

The mood-boosting from meal planning also goes back to what I mentioned in number 3, appetite balance. When we skip meals, we get hangry. The imbalance of meal timing and portion can also lead to feelings of depression, irritability, brain fog and sleepiness. 

Use this as a simple experiment within the next week. Take notice of when your mood is feeling low, and then check in to see what the last thing you ate was, and when. If it was a while ago and not very healthy or not very much, try grabbing a piece of whole fruit, a hard boiled egg, and/or a string cheese and crackers. Within a few minutes, you might find yourself getting a second wind!

As with any health changes, it’s super important to consult your medical doctor before making changes. No suggestions here are meant to be nutritional advice, as I believe we are ALL unique in what our body needs, and it’s important to take that into consideration when choosing our food.

Remember, start simple, and build from there. Celebrate your progress, not perfection. And continue checking in with yourself to make sure you still feel balanced and in moderation with your food choices, not in restrictive guilty diet-mode ;) 

Which of these results is most appealing to you? I’d love to hear!

I was so tired of walking around with brain fog, feeling bloated, tired, and feeling insecure in my body. I really did not know how my body could continue to go on like this. This is when I finally “woke” up and realized that I had been abusing food my whole life. It was time for a change.

I was so desperate to feel better in my body and to find another way of living. I love this quote: “I was sick and tired of being sick and tired”. I knew I had hit rock bottom.

So I decided to go to a spiritual fasting retreat in the desert to go inward, meditate and get clarity on what I wanted. This is where I had my “spiritual awakening”.

I started to meditate and have visualizations around healing myself and others with food. I knew this was my new way and my new mission.

I became so passionate to learn about superfoods and the healing power of whole nourishing foods. I knew I could take my talents and creativity as a chef and fuse them with creating healing delicious foods.

This was the moment I decided to take my health back and take charge of my life, and I was on a serious mission to spread this new knowledge to everyone.

I knew that I was not the only one that wanted to feel strong, confident, and aligned in my body. I started to go to naturopaths, functional doctors, and acupuncture to help my body start to heal.

After undergoing blood work, I found out I needed to stay away from gluten, soy, dairy, vegetable oils, certain veggies, sugar, and nightshades! This was intense! But now I was even more driven to create beautiful dishes so I would not feel deprived.

I first started experimenting with turmeric. This was before turmeric was really “hot”. I created a tonic (now the most popular drink at my cafes), that has apple cider vinegar, turmeric, cinnamon, ginger, cayenne, lemon, and stevia. I started to drink this daily and immediately could feel my body responding.

My inflammation and pain were decreasing and I was starting to have more energy. I also started to share this with my co-workers and friends and could see a difference it was making in their lives.

I now knew that it was time to create a space where I could share my talents with all. I started to visualize exactly what I wanted daily.

And this is when I really was devoted to meditation and breathwork. Through my devotion to spiritual practice, I stayed in faith that the Universe would deliver in perfect divine timing a cafe where I could make a difference in people’s lives through food.

The Source Café in Hermosa Beach opened up 8 years ago. When I was presented with the opportunity to buy the location, I knew it was the perfect place. It was exactly what I had been visioning in my mediations. It was a scary leap to leave my other restaurant of 10 years and go off on my own, but I knew deep in my soul that this was my way. Everything in my body and heart said YES!

My drive to open The Source came from my desperation to feel better in my body. But also I wanted to help make a difference in people’s lives through food. My creativity to this day is still driven by what I can and can not eat. I never want to be deprived! I love food and food is my life. I want to enjoy food and love how I feel in my body after eating a meal. I believe that we need to pay attention now on what we are putting into our bodies. I do believe that we will pay now or pay later. I am so grateful for my rock bottom and awakening. It has lead to a very fulfilling career where I get to make a difference daily in people’s health.

I opened up my second restaurant last July 2020 during Covid in Manhattan Beach. This is the second Source Cafe. It feels amazing to bring my nourishing beauty to Manhattan Beach. My mission, to this day, is to help people love the way they feed themselves and to love their bodies.

For recipes and tips on holistic living, you can visit me at chefamber.com or on IG @chefamberla. Wishing you all the best in health and life.

What time do you wake up in the morning and how do you wake up? (To an alarm, music, the sun, etc.)

What’s your go-to morning beverage?

What would we find on your bedside table?

• Glossier balm dot com in Rose (THE best lip balm ever – don’t @ me).
• Blu Blox blue light blocking glasses (the RED red kind, in aviator style).
• Oura ring charger.
• Lion’s mane extract and magnesium complex supplements for sleep (told you I love biohacking, if you haven’t caught on yet).
• Necessaire hand and body lotion.
• Pachamama CBD.
• Journal (Wit & Delight is my obsession). 

Do you prepare for your mornings the night before? If so, how?

What are your skincare/body care rituals?

What does your morning routine flow look like?

When do you kick off your workday? And do you have any starting-work rituals?

How does your morning routine change on the weekends?

What does your mindset look like at the beginning of the day? Do you have any tips or tools for getting in a good mindset?

What’s non-negotiable vs. what does an extra-luxurious morning look like?

What would you like to improve with your mornings?

What’s your #1 recommendation to others who struggle with mornings?

It’s in the moments where I feel the true weight of the world and the heaviness of being a mother, wife, friend, and businesswoman—I tune in. I ask, “What do I need to get through today? To find balance today?” I drop into the place deep in my body where my inner knowing rests, my intuition.

I encourage you to listen to yourself and intuition in these times of uncertainty instead of what’s covering your social and news feeds. Why let your power go to others when you have everything you need to give yourself exactly what you need on a spiritual and cellular level? We need to remind ourselves to own our power.

Here are some self-care rituals for times of uncertainty.

1. Bookmark your days.

When I create the space to bookmark my days with time to focus on myself, I’m able to step into my other roles with more presence and heart. Most mornings I’m woken up by a little one coming into my bed and my hubby makes me a cup of superfood coffee. Then, I’ll try to get in a little bit of breathwork, meditation, and intention setting.

I may read from the Book of Awakening by Mark Nepo or pull a tarot card, but I love to take some time for grounding. Every night, I try to write a list of what needs to get done the next day and have an ongoing list of what needs to get done that week. I unplug before going to bed and enjoy a delicious and grounded adaptogenic latte or calming tea with Berry Bee Honey then some restorative yoga or breathwork and off to sleep. 

>>> See my full holistic morning routine details.

2. Set an intention.

I’m a huge believer in setting intentions each morning with any sort of affirmation, angel or tarot card, and love to make this a daily ritual paired with my morning superfood coffee. In setting intentions, you’re telling yourself how you want to feel, which will help guide you in your choices and actions throughout the day so you end up feeling exactly how you want to feel. You can even make this super simple by setting an intention right when you wake up while still in bed. There’s no pressure!

3. Get some high vibrational + alkalizing nourishment.

The food we eat is our first form of defense, medicine, and support. When you choose whole, real foods you are supporting your whole health. I fuel my body with smoothies, salads, broths, grains, veggies, and SUPERFOODS (the most efficient & effective way to restore the body) every day. To make sure your body is receiving all of the nourishment it needs to keep you free from sickness and GLOWING, make it a daily ritual to whip up an energizing smoothie filled with fruits & veggies, Philosophie superfoods, and coconut water or nut mylks. Try this Dragonfruit Smoothie Bowl!

4. Remain present, no matter what!

So often, people ask how I’m able to handle life as a mama and run my own business, attend conferences, work as a social influencer, and practice healthy living—babes, it’s a lot! It ultimately comes down to remaining present – especially through the moments of challenge.

In total times of stress which is nearly every day this year, I slow down and allow myself to feel. I cry, scream, talk it out with my partner or friend and go back to what feels good in the moment.  I do what I can to care for me so I’m fired up to be a better mother, wife, sister, friend, and active contributor to our world.

5. Drink your chlorophyll water!

Chlorophyll helps to eliminate harmful bacteria from the body, hydrates + heals the skin and boosts your energy. 

6. Take a relaxing walk.

Have you ever noticed that after a low-intensity workout or yoga flow, you actually feel energized? According to a University of Georgia study, a light workout can boost your energy by 20%. Take in as much natural vitamin D as you can even if it’s just for a 10-minute walk in your neighborhood. I love being outside. I try to get outside at least once a day even if it’s just a short morning walk around the neighborhood with my kiddos. Being in nature can be calming and nurturing to your soul, spirit and body.

7. Take the pressure off.

Your sanity and happiness, moment to moment, is way more vital than checking everything off your to-do list. Start simple, one step at a time. Follow the good feelings from one into the other. Show up to the world the way you want to and the way you need it. I choose to show up with love – so my kids see it and hold on to it.

She’s a former fitness competitor, who has experienced her own obsessive food and body habits, leading to some major health scares. Naomi knows all too well the vicious cycle of bingeing and restricting, over-exercising, and not exercising at all. She now has helped hundreds of women with their own struggles.

What time do you wake up in the morning and how do you wake up?

What’s on your bedside table? 

Do you prepare for your mornings the night before? If so, how? 

What are your skincare/body care rituals? 

What does your morning routine flow look like?

When do you kick off your workday? And do you have any starting-work rituals? 

How does your morning routine change on the weekends?

What does your mindset look like at the beginning of the day? Do you have any tips or tools for getting in a good mindset? 

What’s non-negotiable vs. what does an extra-luxurious morning look like? 

What would you like to improve with your mornings?

What’s your #1 recommendation to others who struggle with mornings?

I wanted to get back on track and was lucky enough to come across the podcast “Tiny Leaps, Big Changes” and listened to episode 557 which was exactly about this. The tips from it alongside support from therapy helped me successfully implement healthy habits again.

Already, I’ve noticed a positive change in my mental and physical health. These are the steps I took to get there.

1.  Identify why some healthy habits had stopped

2. Analyze your daily routine and if you don’t have one, start one

3. Keep your habits simple to start with

4. Once you’ve accomplished the small goals, start expanding on them

5. Be aware of both positive and negative triggers

6. Don’t beat yourself up for not being where you were a year ago.

7. Finally, if none of the above helps you successfully start new habits, try to identify why

When our bodies are strong and healthy, we can fight off harmful invaders like bacteria and viruses much quicker and with more efficiency. We may not get that cold or flu circulating around work, and if we do the symptoms are far less severe and we bounce back a lot quicker.

In the last few years, I’ve become increasingly aware of how key a strong immune system is in feeling (and looking) my best.

After a stressful couple of months a few years back, I acquired numerous allergies – along with a skin condition called perioral dermatitis. I was inflamed and did not feel like myself whatsoever…

Needless to say, my immune system had gone completely haywire!

I had to take a major step back and begin to recreate a life that would support and heal my body, mind, and soul and in turn, my immune system.

One of the ways that helped bring me back to health was creating a morning routine and really sticking with it. Routine had been a difficult thing for me to practice in the past – I’m sure many of you can relate! But since creating more structure in my day, and particularly my morning, life has changed dramatically for me. I am far more productive and feel way less stressed.

Today, I’ve put together a comprehensive list of the top things you can do during your morning routine to help boost immunity, gain more energy, and feel amazing!

1. Make a nutrient-dense smoothie or elixir

One of the best ways to get in a bunch of healthful foods and supplements all-in-one is a smoothie or elixir.

For smoothies, I like to toss in fruits, vegetables, and immune-supporting powders like a greens powder or superfood blend. I recommend adding a good variety of both fruit and veg to ensure you get an assortment of vitamins, minerals, and lots of fiber (think mixed fruit and baby greens). When choosing a base for your smoothie, I suggest unsweetened nut milk, green juices, yogurt, and/or water.

Whole fruit contains fiber, which slows the influx of sugars into your bloodstream, but straight fruit juice on the other hand contains no fiber and a lot of sugar (it’s almost like adding soda to your smoothie!). Because of this, I don’t use fruit juice as a base for smoothies.

TIP: Try adding a little aloe vera gel for a big immune system boost. Just make sure it’s the gel, not the whole leaf juice…it’s a major laxative!

Another one of my personal favorite ways to get in immune-boosting properties is a delicious elixir to sip on. These can be made in many different ways – hot or cold, and with a variety of different antioxidant-rich superfoods, spices, herbs, coffee, etc. I typically make them with either hot water or nut milk as the base, then add a fat such as coconut oil and/or ghee, a sweetener of choice, and then blend it all together with my remaining ingredients.

A good example would be a coffee cacao elixir with turkey tail and chaga powders. These are both medicinal mushrooms with exceptional immune-boosting properties.

2. Practice yoga or get a workout in

Moving our bodies is one of the best ways to improve our immune system. When we exercise, lymph (a fluid that contains white blood cells, water, nutrients, and oxygen) circulates more quickly throughout our body, getting to the places that need it most, faster.

Regular exercise may also help the lungs to rid themselves of airborne viruses and bacteria that are associated with respiratory tract infections.

Nowadays you can find what seems like an unlimited amount of yoga and workout resources online, if you’d like to do a class from the comfort of your own home. You can also take a class at a local studio or gym, there are usually early morning group classes starting at around 6am.

Remember, though: too much exercise is definitely a thing, and can actually lower your immune system due to the excess stress on the body. It’s ideal to move your body every single day, in the form of walks or yoga, and get a more high intensity, sweaty workout in a few times a week, if possible.

3. Eat a breakfast full of gut happy foods

Around 70% of our immune system is actually in our gut, with lymphoid tissue situated throughout our digestive tract. Our gut bacteria actually communicate with one another and work alongside the gut’s immune system to keep homeostasis (balance).

Insane, right?!

Because of this, you want to make sure you’re feeding your gut bugs the best food possible. That means a bunch of fiber, plus good quality fats and proteins.

It’s also important to consume foods that are chemical/pesticide-free as much as possible. The Dirty Dozen and Clean 15 is a great resource that provides a list of the most and least sprayed conventionally grown fruits and vegetables, and is updated annually.

A great breakfast example would be pan-fried sweet potatoes and a greens salad, with a free-range egg cooked in avocado oil, or a sourdough toast topped with avocado, hemp seeds, and greens. Both are personal favorites of mine and keep me full for hours!

If you experience chronic gastrointestinal issues such as bloating, gas or acid reflux, you may be dealing with dysbiosis or SIBO. These can put a burden on the immune system, so healing your gut is imperative if you want to look and feel your best.

4. Get some sun

Over the last few decades, more and more fear has developed over the role the sun plays in skin cancer. Nowadays many of us slather on sunscreen before we let the sun go anywhere near our skin (or we just avoid it altogether). But what we must remember is, the sun provides us with important immune-boosting vitamin D.

This vitamin (which actually isn’t a vitamin at all, it’s a hormone!) has been shown to have pretty serious implications on the immune system when deficient.

Now I’m not saying don’t use any form of sun protection ever, but what has been shown is that our skin cannot properly make vitamin D when it is always covered with sunscreen.

If you have time in the morning, sit in the sun (indoors or outdoors) with your smoothie or elixir and take in 10-20 minutes of sunshine without sun protection. Even if it’s cloudy, studies show you can still get around 80% of the UV rays you would typically get if it was a clear day!

5. Do breathwork/meditation

Have you ever had a super stressful week, only to get sick at the end of it? That’s because the stress hormone cortisol has an immune-suppressing effect. When we calm our nervous system, we in turn lower the amount of cortisol that’s released.

Using our breath and meditation as stress-reducing tools is something shown over and over again to work, and work well. I personally prefer to do this right after I wake up before I start the rest of my day.

Apps like Headspace, Aura, and Calm are excellent for guided meditations, and The Wim Hoff Method is a breathwork technique shown to have impressive benefits for lowering the stress response, increasing oxygenation and in turn improving our immunity.

You can also try this simple and effective breathing technique that I use often for stress-relief: breathe in through the nose for 4 seconds, hold for 4 seconds, and release through the mouth for 6 seconds, and repeat until you feel your heart rate slow down.

6. Try grounding

Grounding, or as some call it, earthing, is the idea that by having your bare skin on the ground (the actual ground, not pavement or your bedroom floor) you can decrease inflammation, improve sleep, and your overall immunity.

How it’s said to work is by negative electrons from the earth combating positively charged free radicals in your body. These free radicals are typically created by inflammatory factors such as stress or toxins. Grounding neutralizes them, which in turn improves the immune system.

This theory has been shown in numerous scientific studies to be very promising, and there are also a few documentaries out there that explore how grounding can heal. One that I watched a few years ago that first turned me on to this is “Grounded.”

My favorite way to ground is simply by going outside and hanging out on the grass in my bare feet. I do this whenever I can! It may be to read a book, do some stretches, or go for a walk.

A way to get the benefits of grounding from inside your home is by using a grounding mat or sheet. These usually connect via a wire to the ground port of an electrical outlet, or through a window and into the earth if you’re on the ground floor. My partner and I sleep with a grounding sheet every night!

7. Take a cold shower

Okay okay, I know this isn’t the most comfortable way to boost immunity, but the science shows it works!

Cold water therapy has been said to cause your lymph vessels to contract. This forces your lymphatic system to pump lymph fluids throughout your body quickly, moving waste out much faster. This also brings white blood cells to areas of the body that may need extra help.

It’s been shown that the more often you do this, the more beneficial it becomes, so making it more of a daily practice is optimal.

I’ll be honest, I have yet to do this daily. But once or twice a week I will turn my shower completely cold for around a minute before I get out. I breathe deeply and try not to tense up too much, and afterward, I feel so energized.

And to me that alone is worth the minute of discomfort!

Having a strong and balanced immune system means more energy and an overall sense of well-being. It can also mean clear, glowing skin, and more time to do the things you want to do (because you’re not sick and tired all the time!).

Taking control of your health can be one of the most empowering things you do in your lifetime.

Some goals you’ve had for a long frickin’ time and just can’t seem to make them a reality. We’ve all been there. 

The good news is, it means we’re human. It means we’re normal. And, the fact that you are here, reading this, continuing to look for solutions and answers and tools… actually makes you one of the goal-getters most likely to find your breakthrough and get to where you need to go!

You’ve totally got this. 

There are a number of reasons why each of us have certain habits or behaviors that seem to evade us. Think of those health habits, that no matter what you try, you just can’t seem to get a handle on or keep up with them over time. Maybe it’s been on again, off again, and sometimes you even give up. Again, that’s normal. It’s ok. Take a breather. 

The three main obstacles to accomplishing our goals

In my experience with clients and group coaching, there are three main obstacles that keep us from achieving goals, specifically when it comes to changing our food, fitness and mindset behaviors.

1. Accountability

If you don’t have a health accountability buddy yet, make that your first goal to complete within 10 min after reading this! We are 90% more likely to achieve a goal when we have external accountability, than if we just casually think about the goal, and try to do it on our own. 

2. Inner focus

This is actually one of the pillars of my H.A.P.I.E. Goal Method (I’ll explain more below). The “I” stands for Internally Focussed Goals. Meaning, your ideal habit or outcome must be for you and not for external validation like society, your friends, the bully who you want to prove something to, your partner or significant other.

The best way to confirm with yourself if you are creating goals with an internal focus, is to ask yourself the following questions:

Is my goal only about appearance?

For example: 
Lose 10 lbs
Fit into a size 4
Get a 6-pack
Weigh X pounds

If this sounds like you, don’t freak out… it’s ok if you do happen to have a physical goal like the ones mentioned. 

When that is our only goal, though, nearly 10 times out of 10, it’s going to lead to body hate, negative self-talk, and a continual feeling of dissatisfaction in your appearance… even if you hit your goal! So, just be sure to also include your truth, the other results you want from being your healthiest self, etc. Your answers to the next questions will also help.

What are the feelings I want to be overflowing with? Confidence? Freedom? Strength? Empowerment? Peace? Ease? Energy? Write down your top three feelings you want to experience when it comes to your food and body life. 

How will reaching this goal create a better version of me? How will I be able to better serve others if I reach this goal? 

3. An effective system

Now that we have accountability, and we’ve grounded ourselves in an empowering, inner-focused reason for why we are setting the goal we’re setting… it’s time to lock down the system! If we have accountability, we are connected to our “why” but we don’t have an action plan, it will still result in failure.

I’m all about balance and baby steps and not becoming obsessed with perfection because… hey, #beenthere. This is one big reason why I created H.A.P.I.E. Goals. These are my five guidelines which allow for progress vs. perfection, and sustainable change vs. a quick fix that ends in a crash.

By the way, I created a physical Goal Guide and Habit Tracker with this information (and a few bonuses!) that you can grab here! This link gives you 50% too as my gift to all the Life Goals readers.

Let’s take a brief look at the five steps, then I’ll walk you through exactly what to do for The H.A.P.I.E. Goal Method tracking system. 

SAVE YOUR SEAT FOR THE WORKSHOP >

The first exercise, which you can do now, is to think about that ideal health routine, the feelings and qualities you want to exude, how you want your body to feel, the mindset and body image you want to experience… Write it all down. Who is the version of you a year from now? 

Take 15-20 minutes to write down your “new you” health routine in the form of your ideal week! Include all the habits, behaviors, practices, workouts, meal prepping, etc. You can also include other things you feel contribute to your overall health and mindset, like massages, meditation, coffee with a friend, therapy, enjoying a dessert without feeling guilty, etc. 

What does the most confident, healthiest, empowered, at ease, balanced, and self-loving version of you do on a weekly basis when it comes to food, fitness and mindset routines?

Next, use the five guidelines below to help you create a starting off point that begins to build the bridge from where you are now to that ideal you just wrote down.

So often we try to go from 0-100 and hit burnout real fast! This method is about taking inspired, consistent action to create a lifestyle that will last. 

Enter… the H.A.P.I.E. Goal Method

Habit-based

Create a weekly goal, that you will dedicate yourself to for at least one month. The goal should be a first step toward the ultimate goal. This is your opportunity to go from a vague overarching result like “get a six pack” or “lose 10 lbs” to a habit-based action like “jog twice a week and work on abs for 30 minutes a week.”

Acknowledgment & celebration

It’s scientifically proven that positive reinforcement, celebrating our progress and acknowledging our wins releases endorphins like adrenaline and dopamine,  increasing our motivation to keep going! This can be as small as giving ourselves a sticker for the things we accomplished that week, to bigger rewards like a trip or spa day. 

Petitely progressive

For example, if you’re ideal version of you, a year from now, works out five times a week and meal preps lunch and dinner for five days a week… and right now you are doing both of those only one time a week, don’t jump straight to five! Start with two, so just one more time a week than you do now. The progression of your goals should feel just outside of your comfort zone, meaning it’s more than what’s currently happening, but also it should feel so doable that you are almost tempted to do more. 

Internally focused

This was explained above. In a nutshell, it’s about having a conversation with yourself about how your goals expand past physical appearance, past the need for external validation, and include your bigger reason for wanting to be the healthiest version of yourself.

Experimental

Even though we are taking a baby-step, compassionate and balanced approach, measurement matters! Most of us fall into one of two categories if we are not tracking and measuring new habits we want to implement. We either overestimate or underestimate ourselves… and the funny part is, whichever one we are, we are probably wrong! The person who tends to give herself more credit, like “oh, yeah… I easily worked out like 4 times this week!” is likely to only have done like 2 workouts in reality. 

Just as those of us who go into defeat and say “ugh, I haven’t worked out at all this week” ignore the three workouts we got in! The point? Write. It. Down. Track it! This is not meant to be a forever tracking thing. It’s meant to help you consciously take on the habit, so it becomes an unconscious routine like clockwork. 

Here is the experimental process: Use the tracking system below, or in the Goal Guide, to set goals to experiment with for at least one month. At the end of the month, you will do one of 3 things… Repeat, renegotiate or release!

Repeat

if you didn’t accomplish your weekly goal for at least 3 out of the 4 weeks, repeat the exact same goal! This is not a punishment, it’s a re-commitment to something you know you can do!

Renegotiate

This one can go up or down. If you didn’t accomplish your weekly goal for at least 3 out of the 4 weeks, AND you honestly feel like you tried to take on too much, renegotiate the habit to a lower number each week for the next month. If you smashed your goal, and you’re ready for more, renegotiate UP and add on one level to the goal. Maybe it’s one additional night of cooking at home. Maybe it’s one more workout, or adding on 15min to each existing workout. Elevate it to the next level for the coming month. 

Release

You don’t need this goal anymore. This might be because you actually found out it was happening already, and you don’t need to put such intentional focus on it. This also might be that it’s just not a relevant goal for you right now, it’s not what you need to be or can be putting energy into. You can release it for now. 

Another benefit of the “experimentation” mentality, is that we don’t lock ourselves into the pressure of a “forever from this point forward” change, which can mess with us mentally and actually cause us to self-sabotage, crave the things we said we “wouldn’t eat”, and leave us feeling like failures if we can’t stick to it. Within a month’s time, it gives us the opportunity to say “hey, I’m going to check in on this and see how it’s working for me in 4 weeks”.  

Now it’s time to set up our monthly goals in the form of declaring weekly habits for our food, fitness, and mindset!

The tracking system

Step 1

If you don’t have the Goal Guide and Habit Tracker, use a physical calendar or draw one out on one page where you have a box for each day. 

Step 2

Based on your ideal week, and reflecting on where you are now in regards to that, think of the smallest possible step toward your ideal, and begin with a weekly habit-based goal for one month. 

Complete step two for your food goal, your fitness goal and your mindset goal.

If you can’t think of a mindset goal, I love these great go-to practices for positive self-image and happiness:

Affirmations

Use those qualities and feelings you wrote down. Begin the sentence always with “I am…” because even when our inner critic is saying “you don’t feel this way yet, you don’t believe this”… just by committing to saying the affirmations out loud, you’re working on shifting the connections in your brain to more positive thoughts! 

Gratitude practice

I have the Gratitude app. You can set an alert on your phone for the same time every day, go in the app, and list however many things you can think of. You can also add pictures! 

Daily journaling reflection

I do this 3-step prompt that allows you to finish each day with positivity. Write down one thing to let-go, one proud moment, and one gratitude. Let go of one thing that did or didn’t go as planned, acknowledge yourself for something that did, and remind yourself of something you’re grateful for in that moment. (This is also included in the goal guide.) 

Step 3

Keep your tracking sheet somewhere you will see it and be sure to check in with it each day, maybe first thing in the morning (to mark off what you did the day before) or last thing at night to check off what habits you accomplished that day. 

I recommend getting some fun colored pens or markers, and some stickers to make it extra fun and motivating! 

Alright, it’s time to get goaling! I hope this was helpful, and I’d love to support you any time with your food, fitness and mindset lifestyle! See my bio for how to connect.