5 Health and Wellness Podcasts To Follow

I love podcasts. Podcasts offer an insane amount of information from experts from every field. If you aren’t learning you’re not growing, that’s the saying right. I find health podcasts super helpful, hearing it straight from the mouths of the healthcare professionals. Here are some of my all time favorite podcasts that you should be listening too.

Feel Better Live More

Dr.Chatterjee. Dr Rangan Chatterjee is a a General Practitioner, author who is best known for his BBC TV show ‘Doctor in The House’. I love how informative this podcast and all he practical and useful advice he gives his listeners.

5 Health and Wellness Podcasts To Listen Too

15 – Minute Matrix

I’m obsessed with Andrea Nakayama’s a Functional Nutritionist podcast because it’s only 15 minutes. She also dives into a variety of topics that I don’t see talked about on on podcasts. I would suggest this podcast to any practitioner or health nut, you wont be disappointed with what you learn.

MindBodyGreen podcast

Hosted by the founder of Mind Body Green, Jason Wachob. He is a wealth of knowledge and chats with pioneers in the health and wellness world. It is really fascinating and inspiring to hear people’s stories and wisdom. I loved the Deborah Hanekamp aka Mama Medicine episode and Steven Gundry’s episode.

Holding Space Podcast

You guys know I am a huge fan of therapy and talk about my therapist all the time. Dr. Cassidy Freitas, LMFT is my therapist here in San Diego and she hosts an inspiring, beautiful and calming podcast. Self care is huge in my book and this podcast is such a great resource for self care. It is hard to pick my favorite episodes but Episode 2: defining your values and Episode 3: Mom guilt are MUST listen episodes.

5 Health and Wellness Podcasts To Listen Too

Beauty Bytes with Dr.Kay

By far Dr. Kay is my favorite beauty and wellness podcast. Recently we had the pleasure of interviewing Dr. Kay on This Girl Life podcast and she didn’t disappoint. Dr. Kay is a wealth of knowledge and is all about staying beautiful on the inside as well as outside. Check out our episode with Dr.Kay here

Podcasts I listen to and have already mentioned on the blog

What are you listening to right now? 

Advertisements

Making Gluten Free & Dairy Free Eating Easy- Positively Posie Pantry Picks

30 Ways to.png

I can’t tell you how many times I’ve heard, “how do you eat gluten free and dairy free, what do you eat? In 2018 I totally expected more people to be open to the gluten free & dairy free way of life, but people are still leery.  So I want to share with you my favorite gluten and dairy free items that we eat on a daily basis. These are the stand outs, the must have items. Even if you aren’t gluten & dairy free these are still must try items… trust me you won’t be sorry.

A few thought nuggets about Gluten Free and Dairy Free items:

  • Make sure to inspect the labels– if it states “made in a facility that also processes wheat” it’s not truly gluten free.
  • Not all  gluten-free foods items are healthy! Just because it’s gluten free or dairy free doesn’t mean the product is SUPER clean or LOW in calories

Sauces & Spreads

+ kite hill- jalapeno

+ Hope Food- original hummus & spicy green chili guacamole

+ Simple Mill- Vanilla Frosting

+ Primal Kitchen- Lemon Tumeric Dressing

+ So Delicious-  Unsweetened Vanilla Coconut Yogurt

+Bragg Apple Cider Vinegar 


Breads & Muffins & Cookies

+ Canyon Bakehouse Bread

+Udi’s Classic Hamburger Buns

+ Simple Mills Muffin Mix- Banana or Pumpkin 

+ Bob’s Red Mill Gluten Free Biscuit Mix

+ Immaculate Cookie Mix

+Enjoy Life Soft Bake Cookies

+ Nature’s Bakery Fig Bars


Best Gluten Free Pasta Options

+ Green Giant Veggie Spiral 

+ Spaghetti squash  (youtube tutorial )

+ Explore Asia Organic Black Bean Spaghetti

+Tinkyada Organic Gluten-Free Brown Rice Pasta


Random Pantry Must Haves

+ So Delicious- Unsweetened Vanilla Yogurt

+Aleia’s Bread Crumbs Gluten Free Italian and Original

Simple Mills Almond Flour Crackers

+ Ore Ida Potatoes (totes & sweet potatoes fries)

+ Enjoy Life Mini Chips

IMLAKESH Organic Cacao Wafers or Nibs

Organic Meats                               Organic Veggies

+ Turkey                                                        + Spinach & Kale  + Celery

+ Chicken                                                      + Asparagus   + Butternut Squash

+ Organic Wild Fish                                    +Cucumber          + Zucchini

Keep it Tight and Toned: Online Cardio Videos That Kick Booty

Tone it up girlGUYS, like I have told you before I am a BIG fan of at home workouts.

I don’t have the energy to pack up my kid every day of the week and head to the gym. TRUTH is you don’t need the gym, because of the internet you can find workout videos to get that tight little tush.

All you need is space in your home where you can move and sweat, a computer, yoga mat, and to kick it up a notch 3-7 lbs weights.

Even if you haven’t worked out in months, start with a good basic cardio video. Just get moving– start every day by moving for 30 mins. It’s life changing, starting my day MOVING puts me a in a good mood the rest of the day.

cardio at home workout

Hopefully these will help you start moving every day- -30 mins just start with doing something for 30 mins.

Side Note: I really have fallen in love with PopSugar at home workouts, they are the best!

Let me know if you have any favorite at home workouts, I am always up for trying something new!

XO

Whitney

+ Check out my favorite At Home Arm Workouts 

+ Don’t forget those sexy ABS- – my favorites online videos are HERE for you!

How to Manage Anxiety: Practical Advice from Jenny West – Mehrer LMFT

Hey Guys- – I’m back yet again talking about ANXIETY. A few weeks back I shared with you my tips for breaking up with anxiety.  But I wanted to bring in a true professional on the topic of anxiety, so we can really kick anxiety’s butt! My good friend Jenny Mehrer is a Licensed Marriage and Family Therapist here in San Diego, we’ve known each other since 9th grade and you guys she is such an amazing person and great at her job. She is here to give us her professional tips on how to manage anxiety… so let’s get into it! Dear Anxiety, Let's Break Up

Hi Everyone Jenny Here… Anxiety is something that I spend most of my days learning about, working with and helping others (and myself) manage. It sure is powerful and we live in a society that creates an environment for it to grow. I want to highlight that it is important to remember that not ALL anxiety is bad. Anxiety often serves a purpose and, at times, can keep us safe and aware. To be honest, most of the time anxiety or worry can feel like too much. Here are a few quick tips to help manage anxiety when it becomes “too much.”


 Jenny’s 5 Tips For Managing Anxiety


  1. Write it out: Whatever is on your mind, write it down. It does not have to make sense or be perfect, just get your thoughts (which are often rushing around) down on paper or in a note in your phone. Once your thoughts/worries/fears are written down, they often appear more manageable.
  2. Press pause: Set aside time to engage in 15-20 minutes of yoga, meditation or prayer. You can do this with or without the assistance of apps (Mycalmbeat and Mindshift are great). Youtube has a handful of great yoga videos and guided meditations.
  3. Practice self-care: Drink a cup of tea, take a bath, get a pedicure or message, go to bed early, sit in a cozy spot and read a book. Whatever you feel gives you a break and nourishes your soul, do it. Make it a priority. NOTE: Caffeine, alcohol and junk food can make anxiety worse so avoid “treating yourself” that way.
  4. Get moving: It is amazing what a quick 15-minute walk can do for your mood. If you have more time, try to get a 45-minute workout. If walking is not your thing, get moving in other ways. Go to a barre class, find a Zumba video on YouTube, lift weights or go for a swim. Any sort of activity will help improve your mood and release endorphins.
  5. Check yourself: After you engage in an activity that helps you calm down, check yourself. What triggered the anxiety? Are your thoughts and feelings accurate? Can you try a different approach to your worry? Sometimes it is helpful to talk it out with a trusted (and empathetic) friend or family member.

Sometimes anxiety (or depression or a feeling of being “off”) is not easily managed. If that is the case for you or someone you care about, I recommend seeking our professional help.

www.westmehrertherapy.com

Sources: https://adaa.org/tips  https://www.verywellfit.com/walking-for-your-mind-and-spirit-3432871  


 

We’re Friends Right? So Lets Talk About Anxiety

friends 2.jpgANXIETY– Can literally control someone’s life. That is such a sad statement, but guys that is the truth. I am not ashamed to talk about this and say ya.. I have anxiety.

Let me just say anxiety is no JOKE. We need to take care of our mental health just like we take care of skin or our physical health. I think it’s an important topic to talk about and shed some light on. So I wanted to share with you the things I do to calm my anxiety and take back control of my thoughts.

Don’t you think everyone experiences anxiety at some point in their life? Well they do.. Anxiety is highly subjective to each person, obviously worse for some than others. Something that helped me right away is just saying..I need some help- – like I’m at a point that I need some guidance on how to manage my anxiety. It’s never a bad time to ask for help, just asking for help that was a first step….

So here is what I have done over the last few years of my life to help manage my anxiety.

I broke these up into the FOUR basic things I started out doing and I STILL do on a daily basis.

Positively Posie (4).png


▴ Take a moment and breath. When I consciously focus on calming thoughts and calming breaths, I can feel my body start to relax. Honestly, there are tons of different breathing exercises for anxiety, so try out several to see what works best for you. What I do is I close my eyes, and start to relax every muscle group from my toes up to my head.  I then take 6 deep breaths through my nose and hold for 5 seconds.

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” — Amit Raz

▴ Adrenal Support- So I’ve talked about the importance of  adrenal support before and I’ll say it again if you have anxiety you need to study up on the connection between the two. I support my adrenals with proper supplementation and I notice a huge difference when I am not on them. Someone like a naturopathic doctor is going to be able to guide best, let me know if you have any questions about this.

Lay off the coffee--This is a very sad truth! I have now limited my caffeine intake to one cup a day and I notice a big difference.

Meditation. I have been trying to incorporate meditation into my life for awhile now. I am trying try train myself to be mindful. Meditation is helping me take unproductive worries and look at them in a totally different way. There are tons of apps out there if you don’t know where to start, I’ve been using headspace and I like it so far.

next FOUR steps I’ve implemented over the last year.

Therapy… I cant tell you how awesome therapy can be. Finding the right person is key, do your research and then pray about it. Guys, listen I personally think there is still such a stigma around therapy, which is so sad. People need to freaking GET OVER IT! Therapy for is a place to learn about yourself and how to handle all feelings. It’s truly Fantastic!

I’ve linked my therapist here in San Diego, talking to her and learning from her has been key!  Just connecting with another human being and having them show you compassion, it’s JUST incredible!! Check out her Instagram and  FANTASTIC podcast!

▴ Have a “person”. Guys–I am all about going to therapy when you need it. If you are NOT at a point where you are ready to go to a therapist then find a FRIEND someone to talk to about how you are feeling!

So many times I just hear people say, “Oh I’m just working through it myself.” That might work for some people but for me my mom couldn’t be my therapist FOREVER (love you mom). I guess the take away is at the end of the day, you NEVER have to worry alone. PLEASE talk to someone when you need to talk.

▴ FILL your CUP with good and positive things. It’s key everyday to Talk, Learn, and Grow by filling your mind with positivity. Recently I was introduced to Susan David who talks about emotional agility, which is eye opening & mind blowing at the same time. Listen to her wisdom over on the podcast, The Robcast.  Other positive Podcasts or books I love and use everyday to fill my cup – – The Alison Show Ep 52 is all about her anxiety journey and WELL everything Brene Brown.


These are a few tips that really have worked for me and helped me handle my day to day anxiety. I’m still working on EVERY DAMN DAY because I’m not perfect and still struggle!

Let me know if you have any questions. AND of course I want to know how you deal with your anxiety. Comment and Share your tips me here or on instagram, I love hearing them!

XO- Whitney

How I Curbed My Sweet Tooth

IMG-0790 2.jpg

Recently I asked on Instagram what ya’ll wanted to hear more of and the people spoke….drumroll please… Health and Wellness! So today I really want to share with you my journey with sugar! Before we begin, can I just preface this post by saying, I need a sweet treat sometimes. I am not here to tell you to NEVER have a sweet treat ever again. I am here to say (because I know personally) that sugar can control your life, because it is addicting. I saved this article forever ago because I loved what it asks, are you high? High off of sugar that is, don’t worry most of us are buzzed off of sugar these days. We eat on average, as American’s nearly 66 pounds of added sugar every year, when I read this and my jaw dropped. I’m sure that a few years ago I was consuming 66 lbs of sugar a year too but not since curbed that sweet tooth. So moving right along & back to the point: How I Curbed My Sweet Tooth! Well I came up with game plan that’s fairly easy to manage, with this anyone can say PEACE OUT to sugar controlling their life.

+ I’m starting this off with a harsh dose of reality. Sugar is addicting. Truly to curb your sweet tooth I believe you have to cut it completely out before slowly reintroducing those little treats. When I say cut it completely out I mean cut out what I like to call ” THE BIG THREE” the soda, candy, desserts. There is sugar in everything but those three things are where I started.

+ Clean out the fridge and pantry. I literally had a trash full of items that were loaded with sugar. Out of sight out of mind, right! Even the kids treats, if you don’t think you can control yourself until you are detoxed then get rid of those treats too!

+ Eat breakfast. 90% of the time I have eggs and avocado for breakfast. I keep it simple folks, protein with some healthy fats. I swear that when I eat breakfast I find myself not snacking later in the night, which is when most of us tend to grab the sweets.

+ Reduced Stress. Truth! So many people are stress sugar eaters and when we are stressed our bodies produce more cortisol. Cortisol increases our appetite and motivation to eat. By reducing stress through prayer, yoga, drinking decaff coffee and adrenal support supplements I have drastically reduced my stress and my night time sugar cravings.

+ Staying Hydrated. Towards the end of the night I often grab a La Croix or some hot tea. Just something to hold in my hands and sip, really helps. It’s about an hour before bed that those sugary cravings pop up. I encourage you to ask yourself , am I needing something sweet or would some water/ tea do the trick. I bet it will do the trick!!

Anyways– my friends. It took me completely cutting out sugar to beat that addiction. Now I feel like sugar doesn’t control me, and I can 100% have a healthier sweet treat when I want… I’m in control! I hope these tips help and encourage you to curb that sweet tooth too!

xo- Whitney

5 Things To Know If Diagnosed With Hashimoto’s Disease

 

Hashimotos Disease I was overwhelmed with the number of people who reached out to me when I started talking about Hashimoto’s disease and my journey. I noticed THREE reoccurring themes from most of you who contacted me. First, it was you were diagnosed with Hashimoto’s disease, given medication and told to come back to recheck my levels in a few months. Basically here take this pill to fix it…. end of story. I also heard, well my doctor tested my thyroid except not my antibody levels, so I don’t know if I have Hashimotos.  And finally I heard many people were struggling with weight gain due Hashimotos. So like I said on Instagram, over the last year I’ve put my nursing skills to use and have been studying Hashimoto’s here is what I have found from my research.

PROPER LABS

1. Do you have the right labs being drawn? Your practitioner will be looking at your TSH, Free T3, and Free T4, Reverse T3, Antibodies. It is important to know that Hashimoto’s is an autoimmune disease. This means that your immune system is attacking your own thyroid, which causes it to underproduce thyroid hormones [iii.] Like I said in the intro many people told me they know they struggle with hypothyroidism, but don’t know if their condition is autoimmune-related or not. Many people people get a misdiagnosis that keeps them in a cycle of feeling sick for years. You might find some doctors don’t check for thyroid antibodies when testing thyroid blood levels. Which is mind blowing to me because you are not getting the “FULL” picture of your health. It’s just so unfair to the patient not to know this piece of information. So please make sure to ask your doctor to include checking your antibody levels (be your own advocate people)

STRESS

2.  Stress plays a huge role in how your thyroid functions [i]. I was going to try to break down the medical side of things but it is hard to quote on quote “break it down” because this whole thing is so complex. But what we know is stress has a major impact on the hypothalamic-pituitary-adrenal (HPA) axis. Cortisol is regulated via the HPA axis, cortisol is the primary hormone responsible for stress response [v.]. Cortisol’s weakening effects on the immune response have also been well documented.  When you are stressed this axis is impacted, therefore your thyroid gland and immune system suffer too[ii]

How I Reduce My Stress 

  1. Balancing adrenals — this is a big one. Our adrenals are little glands that help our bodies handle stress. When we don’t handle stress properly it can contribute to having a autoimmune disease.

2. Getting more sleep, just making an effort to get to bed by 9:00pm.

3. A big one for me is to NOT watch the news. It stresses me.

4. Reducing my coffee (caffeine) intake, I only have one cup in the morning and often it is decaf.

BYE BYE GLUTEN

3. Eliminating Gluten is key, let me tell you why. Studies from several different countries show Hashimoto’s is linked to gluten sensitivity. The protein structure in the gluten protein shares an amino acid sequence that resembles that of the thyroid. Therefore, when a gluten sensitive person reacts to gluten, the immune system may begin erroneously reacting to thyroid tissue too [iii.]. By cutting out gluten you are reducing an immune reaction that leads to thyroid tissue destruction.

This whole process is known as  molecular mimicry, which I learned all about from Dr. Amy Meyers. Dairy’s molecular makeup is also similar to gluten which is why a lot of people eliminate this as well  (me included) [iii.]. Over the last 10 years I’ve cut out gluten, dairy, soy which I believe helped keep my Hashimoto’s symptoms almost unnoticeable. If you are looking for a place to start so many experts and myself included say to start with your diet.

GUT HEALTH

4. Gut support, sounds weird right but it’s SO important when dealing with Hashimotos. This thing called leaky gut and gluten go hand in hand people. If you consume gluten and have a sensitivity to it what happens is the gluten will make its way to the small intestine. Inflammation then happens in your small intestine and creates abnormally large spaces between the cells of the gut wall which allow the entry of toxic “crap” to enter your bloodstream[iii.]. Lovely right?! Support and heal the gut that is key with Hashimotos.

How I Protect The Gut

 Cut gluten

Add in digestives enzymes, probiotics, bone broth (swapping our chicken broth in cooking), 

Fermented foods like kombucha a couple days a week

Buy only organic meat and veggies.

INCREASE NUTRIENTS

5. There are common nutrient depletions with Hashimotos disease. The most common nutrient depletions that I’ve found in my studies are selenium, vitamin D, B12, ferritin (the iron storage protein), thiamine and magnesium [iv.].  Find a practitioner that will work with you on this, it’s a crucial piece of the puzzle. I was shocked how with the just the proper supplements how quickly I started to feel better.

What are your thoughts about Hashimoto’s? Do you or someone you know suffer from some form of thyroid disease? I’d love to hear your thoughts in the comments!

xo – Whitney

 

References

[i] Stress and Your Thyroid. Thyroid Advisor. https://thyroidadvisor.com/stress-and-your-thyroid/#_ednref1

[ii] Smith SM, Vale WW. The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress. Dialogues in Clinical Neuroscience. 2006;8(4):383-395. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181830/

[iii.] Is Gluten to Blame for Your Hashimoto’s, AmyMyersmd.com https://www.amymyersmd.com/2017/12/gluten-blame-hashimotos/

[iv.] The 6 Most Important Nutrient Deficiencies in Hashimoto’s, Thyroidpharmacist.com., https://thyroidpharmacist.com/articles/6-important-nutrient-deficiencies-hashimotos/

[v.] Michael Randall ’12, The Physiology of Stress: Cortisol and the Hypothalamic-Pituitary-Adrenal Axis, Dartmouth Undergraduate Journal of Science, http://dujs.dartmouth.edu/2011/02/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis/#.WrUPktPwa8o

Disclaimer I am not your doctor. This is my personal experience and thoughts with research of course. Always consult a doctor.

Embracing My Mom Bod

unnamed-1Over the last few years I have really started to see my body as a piece of artwork. I only started to view it this way after I had my daughter. Watching my body carry and give birth to a baby allowed me to give myself some grace in the body image department.

A mother’s body, is beautifully and wonderfully made, I only wish I could have learned this type of grace when I was younger. The struggle to have positive body image has plagued my life since before I can remember. I was never thin enough or toned enough. I always had to many stretch marks and cellulite. This toxic thing called “PERFECTION” ate away at my soul little by little.

I recently shared a guest post on the website KNOW.BE.RAISE, about my journey to loving and accepting my ever changing body. Our bodies help shape our lives and tell our stories. I hope by sharing my story, it will encourage women everywhere to embrace their mom bod.  Head to KNOW. BE. RAISE to read the full post and interview questions.

xo- Whitney

How To Reduce Cellulite, Is It Possible, Lets Talk About It

unnamed-7.jpgAlright babes it’s time to tackle the topic of cellulite.

We are living in a time of flawless #fitspiration photos that have taken over our Instagram feeds. HELLO… reality is 90% of women have cellulite ( me included)!  I will be the first to admit that I wish my body was smooth and cellulite free, but it isn’t. I’ve learned that depending on my weight, workout routine and hormones levels my cellulite can all of the sudden be more visible.

Now listen, I know this can be a touchy subject and some people don’t care one bit about cellulite, and if you are one of those women– more POWER to you! But that is not me, I’m always trying to improve myself and my health & body! I feel like society tells us to just airbrush every flaw away but I believe there are solutions to try to better those flaws! And although I haven’t been able to fully get rid of my cellulite, these life-changing tips have helped reduce the appearance of my cellulite A LOT.

Remember it’s so important to apply all of these tips consistently to help get toned, fit and confident.


What is this thing called Cellulite?

Most of you probably know what cellulite is but if you don’t it’s due to fat cells under the skin that bulge causing a dimpling effect. The Scientific American tell us this, “From 25 to 35 is when you start seeing the appearance of cellulite. Estrogen has an impact on the blood vessels. When estrogen starts to decrease, you lose receptors in blood vessels and thighs, so you have decreased circulation. With decreased circulation you get less oxygen and nutrition to that area, and with that we see a decrease in collagen production….”

Nutrition is Key!

Okay Okay so you have heard it many times but nutrition really is everything. To reduce cellulite I’ve learned I had to lower my body fat a little so that meant eating clean. I constantly load up on nutrient dense foods, which are important for my metabolism and keeping my body fueled. Reach for plenty of raw vegetables, fresh fruits, clean proteins. Guys, if you want to dive even deeper in the world of nutrition and health. Consider getting a Live Blood Analysis done, basically you get to look at your blood under a microscope. This will allow you to find imbalances, conditions, and issues before they become major problems. Pretty darn cool if you ask me!

Tone Your Backside

Toning up that booty is a must if you want to see a smooth backside. I wanted to share some of my favorite moves that I have been doing NON STOP in 2018. These are the types of excercises that have made a huge difference in reducing my cellulite because they specifically target the thighs and butt. I make sure to do 40-50 reps of each exercise   move into every workout, even on arm day!!!  Dumbbell curtsy lunge, weighted bridge and dead-lifts!. Check out my Pinterest for more workout videos.

Roll Out, Roll Out

 I foam roll everyday or I at least try to roll out everyday. The last 6 months I have really increased my lower body workouts which means super sore legs & butt. So the 411 on Foam rolling is it helps my recovery post workout and increases my circulation/ flexibility. Foam rolling manipulates and releases the fascia layer helping to smooth out your back side!

If your a first time “roller” let me introduce you to the queen or foam rolling and detoxing Lauren Roxburgh.  This article from GOOP has so many great tips on banishing cellulite and Lauren Roxburgh shows you 8 foam rolling moves to incorporate into your life. Or if your a visual person here is a video I have been using from Lauren (Runner’s Workout) that is only 15 minutes long! AND- the exact foam roller I use here. Your back side will thank you for foam rolling, I promise!

Shower Essentials 

Pre-shower I make sure dry brush, it increases circulation and gets any stagnant toxins moving. The technique for dry brushing is to make sure your doing long and upward strokes towards the heart. Start at those feet and work up your legs, then booty and stomach. I also LOVE dry brushing pre-shower because it opens up my pores and allow products to penetrate the skin better. Like a coffee scrub ( recommended in that GOOP article and the only one I have tried) or you can totally DIY your own Coffee Scrub.. They say good ole’ caffeine is cellulite’s #1 enemy, it increases circulation and tightens the skin!

Self Acceptance 

At the end of the day we have to embrace and love our bodies, it is something that have to work on everyday #truthbomb. I remind myself daily that if I’m doing everything possible to be the healthiest and strongest me, than that is good enough. EVEN if that means I have a  little bit cellulite on my tush!

Hope you all have a fabulous week, until next time!

xo- Whitney

unnamed-5

unnamed-6

10 Tiny Changes To Make In 2018 For Better Health

Photos.pngIt’s time to jump onboard and make 2018 the year of HEALTH. As a nurse I’ve seen how the littlest changes can make a huge impact to someones overall health. 

Just make slight adjustments to your daily routine, so small it doesn’t feel like your changing much is KEY. Over time those little changes add up to help me maintain better health, weight and sanity! So I want to share 10 tiny changes that I made in 2017 and a couple I’m trying out in 2018 to better my OVERALL health!


Swap out the sweet sugary coffee drinks for plain black coffee. Curbing my sweet tooth was HARD…. if you haven’t checked out how I curbed my sweet tooth post– you should. Don’t get me wrong I still indulge but only occasionally. Cutting out sugary coffee is a great place to start reducing your daily sugar intake!

+ Do nice things for people. Don’t always make everything about yourself, as a nurse I wish people would look around and help one another out a little more. People don’t give solely for the joy of giving anymore. If you get something in return, awesome, if you don’t, great.

+ Take a hard look at what your grocery cart looks like, how much of your cart contains sweet and processed. Finding a good balance of veggies, meats, fruits and a few boxed items within your grocery cart is a great start to a healthier 2018. Check out the staple items in our grocery cart for 2018

+ Pop a multivitamin. Recently I did a huge blood panel to look at my overall health (best decision ever) and found out that I was very deficient in Vitamin D, CoQ10 and Omegas. Nurse Whitney is here to tell you– being vitamin deficient can create so many problems. Like increased anxiety levels, poor gut health and issues with skin. So do your research and find a good multivitamin to take daily!

+ Have a mantra…mantras are so powerful. They allow us to feel present and think, as well as connect with ourselves.

+ Don’t skip breakfast. I get it mornings are chaotic but feeding your body the proper fuel is so important. IT gives you major brain power, energy and helps maintain your metabolism. Here is my favorite protein powder I’ve been using for awhile now and freaking love it.

+ Change what time you eat dinner. Studies show that it’s beneficial for fat loss to consume breakfast 90 mins later than your normal and dinner 90 minutes earlier. Just a little food for thought!

+ Laugh more, laughing is one of the best feelings in the world. It also lowers blood pressure, decreases stress hormones and can work those abs!

+ Drink More Water. My whole life I heard these two phrases, Everything in moderation… AND there is such a thing as… too much of a good thing. So in 2018 I’m making that GOOD thing water! I’m drinking more water and drinking wine in moderation, okay I am going to try with the whole wine thing!

+ Find self acceptance. It’s not bad to want to improve our health but while improving remember to always give yourself grace and acceptance. Change takes time!


Well there you have it friend. As a nurse I am here to tell you little changes in our daily lives can make a big IMPACT on our health in 2018.

Leave me a comment and let me know the tiny changes you want to make in 2018 to better your overall health!

xo- Whitney