Lately, people have been asking me how do I do it all? Wife, mom to five kids, homeschooling, working a business, going back to school for my BSN, creating a hobby farm...The truth is I don't do ALL THE THINGS. I prioritize the things I love and focus on making time for those things.
Do you ever feel like you’re giving too much of yourself away? That you are spread too thin by doing ALL THE THINGS?
Now that it’s spring, there’s no better time to do some spring cleaning for your personal life to get back more of what you put out there.
Here are ways to bring that into fruition!
1. Be honest with yourself
If you could create your perfect life, what would it be? Write down the things that you would like to have more time for in your life, like reading, learning a hobby or spending time with people that you enjoy being around.
2. Reflect on the things you’re currently doing
It helps to make a list of what you currently spend your time on -- from working to caring for kids to running errands. Think of it as a synopsis of your weekly life. You’ll want to look at this compared to what you want to see more of in your week.
3. Decide what you can compromise on
You need to get groceries for your family. No one can deny that’s not important. “I want to take that new hot yoga class, but I have to go to the supermarket.” Well, not exactly correct! Our marvelous online world allows you to order all of the things you need and either run by and have it brought out to your car or even better, delivered to your door. Problem solved.
4. Stop saying “but”
If you’re always saying you want to do something and adding “but” in there afterward, it’s time to change that way of thinking. Those three little letters are convincing you that you don’t deserve the things you want more of.
Let’s look at a common place where you add “but” in your life ~ when we need to make dinner. No, you don’t. You can prep those meals on your Sunday and voila! Your early evenings are free to pick up another pursuit. We’re so trained to feel guilty for indulging the things we want, but we need to do those things because we can’t be our best for everyone else.
What are 3 things you want to make more room for in your life? Comment and let me know what you would LOVE to make more time for.
Want to gain clarity on how to make more room in your life for what you love? Schedule a FREE Clarity Call at www.mamasimply.net. I would love to hear your story!
Yeast (Candida) Overgrowth- The Secret Factor Behind Your Health’s Demise
Is your general health deteriorating for no real reason?
Have you blamed it on stress and bad luck?
Well, fortunately, you might have just found an explanation after all.
Your exhaustion, stress and gastrointestinal issues may be easily blamed on an issue more common than people think.
Candida albicans are tiny yeast organisms that exist in high numbers throughout your body, though generally don’t cause you any harm. In fact, Candida yeast actually assists with digestions and nutrient absorption. When there is an overgrowth of this type of yeast, however, then you can begin to experience less-than-ideal symptoms.
Unbalancing The Scale
Candida yeast thrives in unbalanced environments. Similarly, when your brain notices that your body is out of whack, it acts accordingly. Yeast overgrowth can affect the entire neurological system with its imbalances, which leaves you with severe mood disorders such as dramatic mood swings, anxiety and even depression.
You May Feel Extra Sleepy
One of the most sufferable symptoms of Candida overgrowth is the constant fatigue that people feel. This fatigue is not simply cured by getting an extra few hours of sleep or taking an extra rest. Instead, it can last longer than six months and will eventually prevent you from completely regular daily tasks with a cloud of chronic exhaustion, joint pain and overall blood fogginess.
More Than an Upset Stomach
Yeast and other bacteria is found in your gut at all times, since they are partly responsible for nutrient absorption and digestion. However, an overgrowth of Candida affects the efficiency of the digestive system. In large numbers, Candida breaks down the walls of the digestive tract, allowing toxins such as acetaldehyde (a known carcinogen) to enter the bloodstream. Similarly, an overgrowth of Candida can increase the chances of leaky gut syndrome, which also allows toxins and partially digestive food particles into the bloodstream.
A Toxic Body
As a result of leaky gut syndrome, Candida yeast has an effect on the liver. When too many toxins are released into the bloodstream via broken down intestinal walls, the liver must work overtime to cleanse these toxins. As a result, an overloaded liver cannot do the same high-quality job that a regular-working liver can, which results in a high number of toxins floating throughout your body.
The Entire Body
The culmination of stress, gastrointestinal issues and an overburdened liver triggers a negative response in the immune system. This negative response is reflected as chronic inflammation of the entire body, including weight gain, skin rashes, brain fog and eventually, autoimmune disease. These symptoms are severe enough to cause pain, prevent the efficiency of regular daily tasks and cause harm to your body in the long run.
But How Did I Get These Yeast Overgrowths?
There are a few lifestyle factors that affect the growth of Candida yeast. The first cause is a poor diet; diets that are high in sugar, acid, fermented foods and alcohol encourage yeast growth. Yeast thrives in high-sugar and acidic environments.
The overuse or misuse of antibiotics is another cause of the overgrowth of yeast. Some antibiotics, or simply the overuse of antibiotics, clear away “good” yeast and allows Candida yeast to prevail. It is crucial to use antibiotics as directed and perhaps try a more natural remedy for infections in the future to reduce the use of antibiotics.
In addition to antibiotics, oral contraceptives or birth control pills also have an effect on the growth of yeast. Birth control pills allow for an estrogen dominance throughout the body (which simply means that there is more estrogen than progesterone present in the body), which stimulates Candida growth in other places besides the gut.
Lastly, Candida growth is encouraged by stress. If your body’s mental health is out of balance and your body is under great stress, then this could result in a Candida yeast overgrowth. Unfortunately, the imbalance or disturbance in the gut and the rest of your body can affect your brain’s proper capacity, therefore leaving your body in a constant cycle of stress and yeast growth.
How Can I Prevent Overgrowth?
Though the overgrowth of Candida yeast running rampant in your body may seem severely inconvenient, there are several ways to reduce the risk of developing an overgrowth. Consuming probiotics in the form of food or in supplements may help to increase the number of “good bacteria” and discourage more growth of this “bad” bacteria.
The most important way to decrease the amount of Candida in your body is simply to clean up your diet. Improving your diet means ridding your meals of acidic foods and beverages, consuming lots of green vegetables, consuming less starch and sugar and drinking plenty of water. Eliminating or reducing alcohol consumption is also largely beneficial to your gut health.
Is This The Cause Of All Your Health Problems?
5 Signs You’re Suffering From Candida Overgrowth - And What You Can Do About It
10 Signs You Have Candida Overgrowth & What To Do About It
9 Candida Symptoms & 3 Steps To Treat Them
Candida & Oral Contraceptives
Breakfast for Busy Women – Why It’s Important Not to Skip
The alarm goes off and you are rushing around preparing for a busy day ahead, whether you have children to get ready for school, or papers to read for a morning meeting, by the time you’ve watched the news, brushed your teeth and sorted your make-up, you are already exhausted – sound familiar?
It’s no wonder so many busy women end up skipping breakfast and just grabbing an expensive coffee which is drunk in the car on the way. But there are many reasons why this habit is bad for our health.
Breakfast Provides Many Benefits to Our Health and Wellbeing
If you think about it properly, when you wake up in the morning, your body has had no fuel since your evening meal the night before – potentially 12 hours beforehand – so your body is in starvation. Think about the words – “break” “fast” – literally the meal which breaks the fast you have been on while sleeping. You need the energy to kick-start your system and get your body ready for the day ahead.
According to nutritionists, a healthy breakfast should give you around 30% of your daily calorie requirements. It provides us with energy, protein, calcium, iron, fiber and B vitamins which are all needed to get you through the day. If your body doesn’t receive these first thing, studies have shown your body is less effective at taking them on during the rest of the day.
How Eating Breakfast Helps You Lose Weight
If you skip breakfast you are not providing your body with what it needs for energy and you will soon get hungry and are more likely to then reach for high sugar, high fat snacks, to compensate. People who skip breakfast tend to end up reaching for the snacks around 10am which doesn’t help if you are trying to lose weight.
In terms of time, breakfast really needs to be eaten between 45 minutes and two hours of waking up. This timing gives you the chance to put the needed fuel into your body to make sure your metabolism is balanced throughout the day. It is also the premium time for your body to absorb any of the carbohydrates you consume, which helps balance out your insulin levels. All of these aspects mean breakfast really sets your body up for the day and can help curb those mid-morning sugar cravings.
In a study it was revealed that people who not only ate breakfast, but made it their largest meal, lost almost 18 pounds over a three month period. The other people, who took part in the study, eating the same calories during the day but most of these for their evening meal, lost only around seven pounds. This study was published in Obesity.
Other Health Benefits Beyond Weight Loss
Breakfast brings a large number of health benefits, besides weight loss – providing more reasons why it really is important not to skip this particular meal.
Studies have proven that children who eat breakfast do better at school as they are better able to concentrate and behave well. If it has this benefit for our children, then it will do the same for us. Breakfast helps to restore the levels of glucose which help with our brain function. This helps to improve memory, concentration and mood and also lowers stress levels. We all know that feeling of anger that rises up through being hungry. Breakfast can help us avoid this.
Breakfast is the first supply of energy your body receives when you wake up, making it part of your daily required calorie intake. A good nutritious breakfast will give you all the energy you need to take you through to lunchtime, and should be around 300 calories as a general rule. If you think about the energy you burn, you need the most in the morning and you need the least in the evening, when you are more likely to be sat on the sofa relaxing. Make breakfast your energy priority.
In the American Journal of Clinical Nutrition, a published study revealed that not eating breakfast could actually increase the risk of diabetes for women. The study showed that women who did eat breakfast between no, and six times a week, were at far higher risk of developing the disease than those who ate it daily.
Fab Ideas for Quick and Nutritious Breakfasts for Busy Women
So it’s all very well telling you as a busy woman, why you should eat breakfast, and why it’s good for you, but realistically you probably knew most of those things already and yet, you were still skipping? Knowing you need to eat breakfast, doesn’t mean you suddenly gain time in the morning to start preparing and making amazing morning meals does it? That’s why I came up with some tips for tasty breakfasts that are super quick to make.
An Energy Bar and Fruit
The combination of a piece of fruit and energy bar creates a balanced breakfast, providing fiber and vitamins. What can be quicker than just peeling a wrapper and a piece of fruit and eating them straight away? Just doing this could make a big difference to your health.
There are many instant porridge sachets around now – all you need to do is add water and microwave for a few minutes and then you have a healthy breakfast. Avoid the ones with added sugar and flavors, to keep the calories down but a plain version provides an easy breakfast virtually instantly.
Go for natural plain Greek-style yoghurt and add in fresh fruit, for a nutritious, quick and healthy breakfast on the run. Again, this only takes a minute or so to prepare and can make a big difference to your health and wellbeing.
High-Fiber Cereal or Oats
Fiber can bring health benefits and help you feel full so opting for a high fiber cereal will provide your body with a good start to the day. Make sure you avoid the traditional sugar filled cereals as these will increase your calorie intake while not necessarily helping provide what your body needs. Go instead for the more natural cereals and oats that have no processing for optimal nutrition.
For many women, a busy lifestyle means rushing in the morning and skipping breakfast is a common but bad habit to get into. Breakfast can make a big difference to our health and weight, reaping the benefits for us and there are many options which are quick and easy to make, from smoothies, to energy bars, from cereal to scrambled eggs, so no more excuses ladies!
Welcome! I'm Amber. The mama behind Mama Simply. Join me on my journey to making health and wellness simple.