Breakfast is arguably the most important meal of the day! What you chose to have in the morning will impact your energy levels throughout the day, the amount of cravings you have and has the potential to fire up your metabolism after an overnight fast with the right nutrients.
Your metabolism runs on 3 major macro groups – Protein (building of body substances), Carbohydrates (mainly used for energy) and Fat (cellular health +energy). It also requires water, minerals, electrolytes and trace elements. A deficiency in any of these can results in decreased metabolic function, hormonal imbalances and low energy.
When you skip breakfast, or have something that doesn’t provide the necessary fuel, your tank may be either running on empty or like a regular car running on diesel fuel.
What does your “fuel tank” actually need to get you revved up and energized for the day?
It needs a balanced breakfast consisting of a quality source of protein, carbohydrates that won’t spike your blood sugar (which would lead to cravings and an energy dip later) and healthy fats.
Here are 3 simple ideas of Breakfasts that will leave you energized and satiated for hours:
Helpful hint: Oats are heavily sprayed with the roundup Glyphosate which has been linked to cancer. For more information about Glyphosate check out this page. This is why I recommend getting the Rolled Oats from One Degree Organics (can be found at Costco), which are Glyphosate-free AND sprouted, meaning they are easier to digest!
Helpful hint: If using a Protein Powder please make sure there are no refined sugars in there. I generally also don’t recommend Whey protein as it’s hard to digest for many people and may contribute to inflammation. I personally love the Sunwarrior Warrior Blend protein and Genuine Health also makes a great Fermented Organic Vegan Proteins+ formula.
Helpful hint: Many breads that are labeled “whole grain” are not actually whole grain. They may contain some whole grains but can also have a large percentage of starchy processed grains that spike blood sugar, insulin levels and lead to low energy, poor metabolic health and weight gain. You must start read ingredient lists if you want to truly understand what’s it your food – labelling can be so misleading! Etziekel bread is a great option and is usually found in the freezer section of a health section in a grocery store.
Making small tweaks to your Breakfast favorites to ensure you have a Protein + low-Glycemic Carbohydrate + Good Fat can make a HUGE difference in how you feel the rest of the day. Do not underestimate the power of these small changes!
If you try any of these and notice a change I’d love to hear from you – you can find me on Instagram @annsirenkonutrition or connect with me via e-mail at info@annsirenko.com
Ann is a Holistic Nutritionist, Metabolic Balance Coach, and thyroid guru who helps women gain confidence in how they look and feel in their bodies. Ann works with a scientifically backed metabolic approach to nutrition by using in-depth analysis of blood chemistry to develop truly unique plans to balance each client’s metabolism. The blood analysis reveals exactly which foods are right for each client to lose weight, and improve hormonal balance, energy levels, and gut health without any pills, shakes, or yo-yo diets. Analysis of blood chemistry + food chemistry = your unique metabolic prescription! Ann is also passionate about thyroid health, as she herself has experienced the lonely and confusing journey that came with the diagnosis of an autoimmune thyroid disorder, and loves supporting other women who may be struggling with thyroid related symptoms.
Creating sustainable health goals is key to long-term optimal health and wellness. The first step is ask yourself what does the healthy YOU look like?
What does this person look like? How does she feel waking up every day? What is her lifestyle like? What are habits you have as your healthiest self? This step doesn’t just allow you to envision the person you want to become, but it also provides you the opportunity to picture a reality where maintaining a healthy lifestyle does not feel like a chore; but instead, a tangible and fulfilling lifestyle.
That person you want to become is the star you are reaching for in the sky. You have a goal, so let’s talk about how to reach that star. The roadmap to get there is just as important as the end goal itself. Creating that roadmap and all the steps, make it a structured unique pathway suited for you.
Now that we know what your healthiest self looks like, the next step is to create tangible goals. With every goal you set, you want to make sure you can measure your progress. Whether it is weight changes, energy, or bowel movements, ensure your objectives are measurable to help you stay motivated on continuing your health journey.
With these goals, you create several little goals on this roadmap. These little goals are less intimidating and more achievable. It is so much easier to think of losing 1 lb/week than losing 30 lbs in 1 month. Your goals are doable, and you can now celebrate all of these little wins on your wellness journey.
Next is making sure these goals are realistic and that they fit your lifestyle. Your lifestyle is unique, and that is why your goals need to be unique as well. It also allows you to implement these goals in your day to day life, balancing work with your personal life, and optimizing both of these aspects of your lifestyle. Creating these realistic goals helps you stay on that roadmap, despite obstacles that may come in the way.
So now you have a picture of what your healthiest self looks like, you have determined what that roadmap to your healthiest self looks like, you have created tangible goals that are realistic and measurable, and you have the dedication to start this journey; so, what are you waiting for? Let’s start your health journey together!
Dr. Ishani Patel is a board certified Naturopathic Doctor practicing in Toronto, Ontario. She has taken a clinical interest in women’s health, fertility, endometriosis, hormonal imbalances, gastrointestinal health, fibromyalgia, and autoimmune-related concerns. Dr. Ishani has always believed that with commitment, education, and encouragement, the body can repair itself back to a state of health and wellness. She utilizes a combination of traditional medicine with evidence based medicine, to put all the puzzle pieces together and determine the root cause of your health concerns.
Ultimately, she is dedicated to assisting her patients in achieving their health goals, establishing a long-term plan for wellness, and helping them feel like their best selves!
Visit Dr. Ishani's Website
Hello dear HHW Global community!
As we greet the rejuvenating season of spring, I find myself reflecting on growth - not just the blossoming around us, but our personal journeys of expansion and transformation. Let's explore this together, through the lens of my own story and the wisdom of Ayurvedic elements.
Consider a thriving plant. When it outgrows its pot, we don't hesitate to transplant it into a larger one, giving it room to flourish. This simple act of changing containers is a powerful metaphor for personal and professional growth. Just like the plant, we too need space to expand, to reach our full potential.
When I first embarked on my solo journey as a Reiki master teacher, the world of business was uncharted territory for me. I felt like a seedling in a small pot, yearning for space. Joining the HHW community was my way of stepping into a bigger container. This leap not only nurtured my growth as a Reiki practitioner but also as a solopreneur. It was a transformation that resonated deeply with the essence of Reiki - flowing with life's energy and embracing change.
Ayurveda, often referred to as the sister science of Yoga, is an ancient holistic healing system from India. It emphasizes the balance of body, mind, and spirit through the understanding of the five elements – Earth, Water, Fire, Air, and Ether. These elements represent different aspects of our existence and align with specific chakras, reminding us that growth is multidimensional. For instance, 'Earth' grounds us in stability, 'Water' nurtures our adaptability and emotional well-being, 'Fire' fuels our ambitions and transformative energy, 'Air' symbolizes movement and change, and 'Ether' connects us to the expansive, spiritual aspects of the universe.
This spring marks a special time in our collective journey - an opportunity to embrace the spirit of renewal and growth, aligning ourselves with the natural rhythm of the universe. As part of our Spring Awakening series, we will embark on a profound exploration of these Ayurvedic elements, each linked to specific chakras and meditations. This is more than just a learning experience; it's a transformative journey, allowing us to find our larger pot, where our roots can delve deeper and our branches can stretch higher. For more details about the series and how to be a part of this elemental harmony, please click here. Join us every Wednesday at 7:55 pm, from April 3rd to June 19th, as we embrace the renewing energies of Earth, Water, Fire, Air, and Ether, fostering holistic growth and balance.
As we each navigate our path towards a larger container for growth, let's draw inspiration from the Ayurvedic elements. These ancient elements guide us in fully embracing our potential, reminding us that growth is a harmonious blend of understanding and aligning with the natural forces within and around us. In our 'Spring Awakening' series, we'll explore this synergy between the timeless teachings of Ayurveda and the enduring wisdom of Reiki. Together, these practices offer a holistic path to growth, balance, and well-being. Join me in this journey as we transcend our boundaries and flourish in this season of renewal and awakening. Here's to growing together in harmony and wisdom!
Nasreen, a Reiki Master Teacher and founder of Japan Reiki Studio, is also the Canada chapter head of the Japan Reiki Association. She introduces women to self-care and energy work through her Wellness Reiki Circle, a first step in their transformative journey. With a philosophy of 'me first, then everyone else,' Nasreen emphasizes self-healing as essential for empowerment. A former skeptic turned passionate practitioner, she dedicates her life to teaching, healing, and life coaching, aiming to elevate vibrations and spread resilience and positivity.
“Eat Your Veggies!” We’ve all heard it. We all know that eating healthier is essential, but do we know how important it is?
Studies show that eating 5- 7 servings of fruits and vegetables a day may increase productivity by up to 25%. Imagine for a minute that you could be 25% more productive - what would that do for you? for your business? for your family?
Mind and Cognitive Function. Ever get that brain fog midday? Maybe you skipped breakfast or had the “coffee or latte” breakfast? Or perhaps you had breakfast, but it was a sugary, over-processed granola bar or pastry.
Energy. You’ve been there, you worked through lunch or had a “light lunch” only to feel a slump midafternoon - maybe you drag yourself to the coffee cart or Keurig, or you pick up a coffee on the way to the car pick-up line… it might “help” for a bit, but your frustration, impatience, and overwhelm hits the minute you walk into the kitchen after dinner.
Mood. Food affects your mood. Feed your body nourishing, energizing, and life-filled foods, and you will attract a brighter, more energized mood.
Hydration. Fresh foods and water are hydrating and detoxifying. Hydrated people have better blood flow and more astute senses.
If eating more plant-forward meals can increase our productivity - let’s talk about how to add more plants.
1. Eat a veggie-heavy salad or soup before each meal - focus on hydrating and energizing vegetables, greens, and starchy veggies like potatoes, squash, or sweet potatoes, and add some beans, nuts, or seeds for a punch of protein. Use homemade dressings like this easy Tahini Blue Cheez Dressing, or mix vinegar with herbs and spices and a secret ingredient, like in this recipe: Oil Free Basil Vinaigrette. Simply dress your salad with vinegar or citrus or blend veggies like avocados or berries to increase your whole-food consumption.
2. Add a second side of veggies to your meal. It sounds simple, but how many of us double the veg when we cook? Simply fill ½ your plate with veggies - cooked or raw or a combo, add a whole starch (see #3), and then reduce the processed or animal-based foods to fit the remaining ¼-⅙ of your plate.
Tempeh and Vegetable Grain Bowl with Tahini Sauce Drizzle
3. Let the whole grains and starches energize you by eating them with other energizing foods, don’t pair your starches with inflammatory oils, dairy, and processed ingredients. Enjoy your baked potato topped with pico de gallo and avocado, whole-grain or bean pasta with a red sauce and lots of veggies, or jazz up that whole-grain pasta with hummus and veggies for a fun twist on pasta primavera. Whole grains and starches are necessary for energy and cognitive brain function. Don’t eliminate them!
4. Reduce the dairy and use whole plant alternatives. Now, hear me when I say this-find dairy alternatives that use few ingredients. - 2 ingredients unsweetened nut, soy, or oat milk can work for creamer, baking, and even mashing potatoes. So find the alternatives that work for you. And I know giving up cheese can be a challenge - there is science behind the casein in cheese that links it to morphine - give yourself grace. I’ve found that focusing on adding other ingredients in place of cheese and making new concoctions is better than incorporating 1:1 swaps. Because let’s face it, despite their efforts, plant-based cheeses aren’t a 1:1 swap and are often filled with processed ingredients. I like to get veggie pizza and add fresh avocado or an avocado cream drizzle for a creamy topping; I use tofu or cashews (or other nuts/seeds) to create a creamy alternative to ricotta, buttery sauces, and mayo.
5. Focus on familiar foods. Love sweet potatoes? Swap them into your favorite meals like sweet potato chili or sweet potato tacos. Do you love broccoli or cauliflower? Try subbing those where chicken or shrimp is used (broccoli packs quite a punch o protein too). What about chickpeas? Are they a favorite? Try these tacos: Chickpea Al Pastor Tacos.
If you are looking for ways to eat more plants and increase your productivity to achieve your personal and professional goals, start with an intentional and committed decision and take action. Baby steps move you forward; keep taking steps toward your goal to eat plant-centered and note how the foods make you feel.
Love what you’ve read so far? Check out the vault for more on plant-based eating from Kathy!
For more on leveraging plant-based eating and healthy habits, connect with Kathy on Instagram, @veginspired, or Facebook in the Plant-Based Lifestyle Support for Women Community.
Kathy A. Davis is a plant-based lifestyle and mindset coach, 3x cookbook author, and the founder of VegInspired. Kathy helps leaders, entrepreneurs, and professionals leverage the power of food to achieve their personal and professional goals.
Kathy is honored and excited to be a US Happy Healthy Women Trailblazer.
Do you think Taylor Swift shows up happy and energized at her concerts, because she books her own travel, cooks and shops for all her own food on the road, arranges the crew backstage and drives herself to her own concerts?
Or do you think Serena Williams shows up unsure what to do during a tennis match? Does she walk around confused, asking other players what she should be doing and second guessing herself?
So why do you do the same thing to your body?
Why do you focus 100% of your effort on doing all the things, letting others tell you what to do, pushing your body and adding in coffee and sugar to keep up?
And if you continue to push your body with all the “should dos,’ which is probably what you’ve been doing all along, you could continue to stay stuck in the 40+ woman’s vortex.
So what do other successful energized women do?
Well, they focus on the single most important step to get them to where they want to be.
Taylor would focus on song-writing and practice, and she wouldn’t let outside influences control her. Serena too would practice and visualize her upcoming match and would know exactly what was her number one goal when she hits the tennis court. Both of them would let go of the 100s of other tasks that need to get done.
So let me ask you…
Do you want to continue focusing all your time and effort on pushing your body and doing “all the things” you think you should be doing? Or are you ready to focus on your ONE single step, and support your body, like the top successful energized women do?
If you’re ready to change and start creating the most effective single step to feel confident in your 40+ body then click the link below and join the “One Single Step” FREE 5 Day Challenge It’s for women 40+ and I’ll show you exactly how to do this. Click the link and I’ll see you there.
You can join us for the FREE Challenge here
Stephanie Huntjens White is a holistic health coach and wellness stylist. She helps women flip their 40+ symptoms into their superpower by helping them feel confident and in control of their changing body, in a beautiful holistic way.
Earlier today, I was spinning. The type of spinning that’s in my head, with thoughts feeling like freight trains going by. I grabbed a quick bite to eat on-the-go, felt my stomach burning with indigestion. I tackled my to-do list and zoomed on a meeting. I was all fire.
And then I was totally drained. I was feeling panicky, short of breath. I started doubting the steps I was taking to grow my business. For a moment I felt resentful of all those people wanting my time and energy.
Does this ever happen to you?
Because I’m an Energy Therapist with decades of tools and experience, I can recognize when my energy is out of balance. I don’t always get it right because I’m also very human, but when I catch myself in those spins, I know what to do to come back to balance.
The symptoms of stress, overwhelm and indigestion are often linked to the Solar Plexus chakra. This energy centre is the key to your personal power. It gives you the confidence to shine your brilliance and take the right action to nourish and grow.
When this energy centre is deficient in energy, it will be difficult for you to set clear boundaries and you’ll soon feel like that proverbial welcome mat. You might feel that you don’t have power of choice in your business; you’ll feel stuck in a routine that is not yours or that you’ve outgrown. When someone asks, “What do you want to do today?”… You might chronically respond with, “I don’t know. What do you want to do?”
On the other hand, when this energy centre has too much fire energy, you will feel the need to control everything and everyone. Your obsessive attention to details or how people “should” respond to you or act around you will drive your anxiety.
With a balanced Solar Plexus chakra, you will feel vibrant and healthy. You will increase your ability to go with the flow. You will find it easier to walk away from disrespect, set firm boundaries, negotiate from a position of self-worth, and truly feel and express your power safely.
Imagine having the confidence to set the price-point you desire, and calmly share that number with clients…
Imagine actually living your dream life with a schedule you love, without feeling that you must be “on” all the time or work 20-hour days…
Imagine having the energy you need to do all the things you love to do…
All that is possible with a balanced Solar Plexus chakra.
Is your Solar Plexus chakra balanced?
Simply answer YES or NO to each of the statements below. If you score more than four NOs it may indicate that your Solar Plexus chakra is imbalanced. If you score four or more YES answers, wonderful! You are balanced in the Solar Plexus centre.
Tips to bring your Solar Plexus back to balance:
Today as I realized I was in a spin, I chose to stop. I took my puppy Luna out for a walk so we could both enjoy this perfect Autumn sunshine. I took time to nourish my body and my mind instead of rushing through everything and not savoring food — or life.
My favourite meditation to nourish my Solar Plexus centre is to sit quietly in the sun. I take a deep breath and become mindful of the feeling of the sun on my skin. I focus on belly breaths for at least five minutes, and I smile.
I love simple rituals like this one! I can do this one anywhere, anytime when I feel I need to restore and replenish my energy. Try it and let me know how it works for you!
Want to know more about how your Solar Plexus chakra can stunt your business? Here’s a video I think you’ll like. LINK: https://youtu.be/nevcRkF7tBI
Jacynthe (Jaz) Villemaire is an Energy Therapist and coach who nurtures mid-life women investing in self-care, emotional healing and spiritual growth to redefine life on their own terms so that they can get out of their heads to better process their emotions, better manage stress, deepen self-compassion, finally do what they’ve always wanted to do, and set an example for the women that follow in our footsteps.
Learn more about Jaz here: https://www.crystalwisdomhealing.ca/
Have you ever wondered if your personality controls your actions, or is it your actions that define your personality?
When I was little I was SUPER shy, so when my youngest son was uber shy and only spoke in whispers, I didn’t think it was strange at all. I’d figured out myself that being quiet was peaceful and probably a survival trick, since I went to five different schools in 7 years. I remained quiet and followed the rules unless something felt unjust. It was injustice, that even as the new young shy kid, I would always speak up even when it felt uncomfortable.
I made posters when I was 8, and posted them in a local park when there was too much trash and asked people to clean up. I marched on parliament hill at 13, for disarmament and put my placard on my parent’s front lawn, much to my mom’s dismay. Today I want women to know how beautiful their body is, and that it’s doing exactly what it was always meant to do. I want all women to know that their body is simply trying to speak up.
So what are your thoughts on personalities? Are we born with them, or are they formed? I believe a little of both. I’ve watched women show up in my facebook group and membership, in leadership roles and then quietly disappear. I’ve watched other quieter women, eventually feel safe and trust the space they’re in, and they become chatter boxes and share vulnerable stories. It’s those moments that fill me with so much joy and connect us all.
I think we have a default setting and that situations either draw us out, or shut us down.
In my holistic health practice, I see the body do the same thing. Women with low iron feel weak and tired and need an afternoon nap to keep going. They often feel cold and unfocused, and tend to suffer from restless sleep. I see women grow quiet and feel an unease as their beautiful body shifts over time. I also see women tap into their strengths, rediscover their personality and feel re-energized and vital once again.
After coaching over 50 women in my holistic health practice, I can now see the patterns in health and personalities. I’ve even pinpointed the 5 personalities I see and what makes them tick. What fuels their mind and body, what makes them smile, makes them hide and what makes them feel connected to others. Want to totally nerd out with me for a minute? Awesome, let’s look at each one quickly
The Spy: She knows what she likes and doesn’t like and loves trying new things, but only if she knows exactly what she’s getting into. When it comes to cooking food she likes to follow a recipe and really wants to know what her body is saying. She’s tired of feeling guilty and confused by her 40+ body.
The Ringmaster: She’s the one who loves to take care of others but is finally ready to put herself first. She’s a master at multi-tasking and sometimes says “yes” when she really means no, but it's always because of her big heart. She feels guilty for her new desire to focus on herself, but deep down, she knows that more “me” time will ultimately make her a happier person
The Detective: She knows that knowledge is power. She has a zest and love of life-long-learning and loves to share what she knows with others. She feels both curious and impatient with her changing body and thrives on routine and habits. She’s both frustrated and impatient lately, which isn’t her normal state of being, and is ready for more solid goals and an action plan
The Magician: She’s ready to get to the root cause of how she’s feeling. She knows that self-confidence is the cure for stress, fatigue and brain fog and is an action taking woman. She’s frustrated that her body has been pushing back on her recently and is usually the talker in social settings with her friends. She too knows that with a few changes, she could feel in control of her body again.
The Wizard: She knows that her secret weapon is staying in action. She doesn’t let her changing body get her down and figures that her routines and exercise will even things out eventually. She knows that food, mindset and lifestyle, all play a part in gaining control of how her body has been showing up recently. She thrives on routines and habits and knows that they can pay off over time.
The fun part of tapping into your symptoms is that they are your superpower. They are your body’s messages and by recognizing what type of beautiful woman you are, you have the power to feel, look and sleep your best.
Try the superpower quiz and discover your superpower personality.
https://www.stephaniehw.com/quiz
Stephanie Huntjens White is a holistic health coach and wellness stylist who helps women flip their 40+ symptoms into their superpower by helping them feel confident and in control of their changing body, in a beautiful holistic way.
Photo credit: https://unsplash.com/@misswoods
A self-audit starts with the circle of life. The purpose is to establish where you are right now in every area of your life, what you value most, and where you want to be. When you understand and address an area that needs a major change, it means you have identified a desired outcome or goal in that area.
We often audit work performance or expenses, but how often do we audit our life?
A life audit is carried out by The Wheel of Life exercise. It is a very common and effective technique used by professionals to help get a “helicopter view” of life areas. The Wheel of Life is also an effective tool to change habits. It also helps to overcome problems of stress by addressing the imbalances in a person’s life.
The eight most common main areas of life are:-
Family and friends – the relationship you have and the quality and quantity of time you spend with members of your family and extended family.
Business and career – Anything related to your career, profession, business, education, and professional vision and purpose.
Health – A broad category that includes eating, fitness, pain and disease, injuries, and mental health; anything related to your body or mentality.
Finances – Anything related to your wealth, financial situation, money matters, and attitudes and beliefs about money.
Romance – The relationships you have or want to have with romantic partners.
Personal development/growth – It is about who you are, your relationship with yourself, where you see yourself in the future, and what you need to get there. It also involves your sense of guilt or fear or purpose.
Fun and recreation – Leisure activities you do to enjoy life.
Physical environment – How you perceive and experience your living, work, and other spaces that you spend time in.
All these life areas are highly interconnected. Problems in one area can spill over and affect others. For example, when having family issues, such as a struggling relationship with a spouse, it could affect one’s work, self-esteem, time, energy and relationships with their friends, with stress and health again going hand-in-hand.
Having this in mind, go over the different areas of your life listed above and determine where you are on a scale of 1 to 10. Your first number represents your current assessment of the time and attention spent on the particular area. The second number indicates the time and attention you ideally want to spend on the same life area in the future.
The difference in the numbers implies the gap that is a gauge of the priority for change in a specific area to ensure that underlying concerns and considerations are addressed and not symptoms.
Amritha is a Forensic Scientist-turned-certified Health and Habits Coach. She helps working professionals who don’t find the time for themselves or who have lost their momentum on things they want to pursue, to break bad habits and build healthy and sustainable ones to consistently achieve their goals.
Amritha is enthusiastic about sharing her wisdom as a trailblazer at South Surrey, BC
Join her free Facebook group here where she answers your questions and you learn and grow with like-minded people.
Connect and chat with Amritha on Facebook
Or write to amrithap2108@gmail.com
