Healthy Habits: Tongue Scraping

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I don’t know exactly when I learned about tongue scraping, I’m guessing when I first started learning about Ayurveda, around 2013 when I was training as a health coach. But I do know when I ordered my tongue scrapers off of Amazon–November 8, 2018! And the funniest part of that is that I lost them, never used them, and then just found them when we moved in January! Since then a lot has changed in my life, but one of the few things that have truly been consistent in my life is perpetual problems at the dentist. Ever since childhood, it has been a struggle. Then the dentist said it was too much sugar, now they blame it on the natural PH of my mouth, and being a coffee drinker. I’ve always been good about brushing well twice a day, and I am pretty good with flossing. I am not perfect, but I’m probably better than a large chunk of the population. I do know that there is still room for improvement, so I have taken it upon myself to uplevel the best I can because I’m fed up with it. It’s not only expensive, but I also wonder about the potential harm being done to my own healthy ecosystem by adding in fillings (thank goodness, all of the mercury ones are gone!) and also by needing root canals. The things I chose to address first are:

1. Start using an electric toothbrush (one with a “soft” setting that won’t upset my enamel further. I had been using the basic ones with just an on and off switch). The one I’m using here.

2. Start water flossing! Here is my flosser (so pretty!).

3. Switch toothpaste (my dentist had recommended Sensodyne—barf. But I learned about remineralization toothpaste, which is also sensitive and also will help restore my enamel, so I went with this one.

4. Try tongue scraping (this is mine!)

This is not a post on oral hygiene, but it was a key driver to inspire me to take up this habit!

Tongue Scraping From a western perspective

I recently was introduced to the Instagram account @askthedentist. I’ve personally done a deep dive into oral hygiene, but this is not the post for that- but it helped reaffirm the benefits of tongue scraping (vs just brushing your tongue, which just pushes bacteria around). It not only prevents cavities and bad breath but also prevents your body from reabsorbing the toxins it has already naturally expelled through the tongue. To read more of the benefits, Dr. Burhenne (@askthedentist) has a great article on it.

Tongue scraping From an Ayurvedic Perspective

I’m not 100% into all things Ayurveda, but I’m into a lot of the wellness habits derived from it. (My dosha is Pitta. I haven’t over-resonated with this aspect of myself, but from a coaching perspective, it’s really helped me understand my clients’ needs better. If you are wondering what your dosha is you can take a quiz here!) But it is a holistic system, where health and wellness depend on a delicate balance of mind, body, and spirit.

From an Ayurvedic perspective, the tongue is a key to understanding your bodily health. If you go to an Ayurvedic practitioner, they will ask you to NOT tongue scrape before coming so they can “read” your tongue for imbalances, etc.

The following are excerpts from a Chopra.com article on tongue scraping (I just couldn’t say it better myself!):

Also, many of the beneficial phytonutrients and “body signaling molecules” that your food contains are first interpreted by the mind-body upon contact with receptors on the tongue. Ayurveda acknowledges this intercommunication that is necessary for a properly functioning system. With this in mind, you would want to improve this communication between your food and your body by removing any coating that is interfering with that connection. Also, many herbs possess beneficial effects felt from the initial contact with receptors on the tongue. Hence, you need a clear tongue to receive this healthy information and relay signals to the rest of the body.

In the Charaka Samhita, an early Ayurvedic medical text, it says that by cleaning the tongue, “(this) removes foul smell, tastelessness … and by taking out dirt coated on the tongue, teeth and mouth brings relish immediately.”

Basically, it helps strengthen the connection between the body and food, with bad breath, tasting more fully, and removes toxins and bacteria build-up!

From a mind/spirit perspective, the Ayurvedic belief is that people who use tongue scrapers are more expressive and thoughtful, better public speakers, and more sincere and authoritative conversationalists. These are definitely things I want to work on, so I’m open to see any changes there.

Other Thoughts

I’ve also read that tongue scraping can help eliminate food cravings. If you have a particularly salty savory meal, you naturally will crave something sweet to balance it. If you scrape after the meal, theoretically, it clears your taste buds, so you won’t crave the sweet to balance it. I haven’t been scraping after meals, so I can’t speak to this in my own experience, but it is noted as a benefit from some sources.

How to Tongue Scrape

So I only started tongue scraping a few months ago. And since then, I’ve read lots of different takes on how often/when to tongue scrape. This is how I do it:

1. I do it first thing in the morning, before drinking water so I don’t reabsorb the toxins expelled by the tongue during the night. I don’t do it every day, probably about 5x/week.

2. I gently scrape around 7 times. (I’ve read the right amount is 5-7 or 7-14 times. I feel like 7 is the magic number!) I rinse off the scraper in between.

3. The key is not scraping too hard, or going too far back that you gag.

4. That’s it! Drink some water!

I’ve read that some people scrape after meals, but I’m a little apprehensive about overdoing it. Someone told me tongue scraping can lead to loss of taste buds, and from what I can find online I can’t find data to back that up– but I just haven’t wanted to risk it. Perhaps scraping too hard can do that? From the Ayurvedic perspective, you only do it in the morning, so that’s what I’m sticking to.

My Experience

In the past few months, I have noticed the days that I don’t tongue scrape my breath is less than pleasant (thank you mask-wearing for drawing this to my attention!). I can’t say I’ve noticed a difference in my taste buds or cravings (but hey, I’m pregnant. Lol). But I wasn’t doing it for those reasons anyway. Maybe I have been more expressive? Not sure! 😂 But I’m going to keep doing it because, in general, I think it is making a difference in my oral hygiene. It is a fast, easy new part of my routine. Why wouldn’t I continue with it?

What do you think about tongue scraping? Ready to give it a shot? Is it already apart of your routine? Let me know in the comments or on IG! -AHS

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Resources/Further reading

https://kripalu.org/resources/health-benefits-tongue-scraping-and-how-do-it

https://chopra.com/articles/the-benefits-of-tongue-scraping

https://askthedentist.com/tongue-scraping-6-reasons

Institute for Integrative Nutrition Education Handout

Light Therapy and Other Winter Wellness Tips

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I recently shared on my IG that I have been using light therapy over the past few weeks as a part of my winter wellness routine. I had been intrigued with light therapy, and I won’t lie, I purchased the lamp without doing too much research on it beforehand. A friend had recommended it and said it was “life-changing!”–I was sold. I knew that lots of people had used it in Chicago (and the rest of the midwest) to combat Seasonal Affective Disorder (aka SAD). You have probably heard of it, it is a form of depression that kicks off during the Fall and goes away with the sunnier days of Spring and Summer (although not always! Some have the reverse!).

According to Mayo Clinic, symptoms specific to winter-onset SAD, sometimes called winter depression, may include:

• Oversleeping (lol. Not a problem living with a toddler)

• Appetite changes, especially a craving for foods high in carbohydrates (um hi! But also this is totally normal to crave grounding, high carb foods in winter.)

• Weight gain (plenty of that, but because I’m growing a baby)

• Tiredness or low energy (Yes, yes, yes. Having a toddler and being pregnant add to this, BUT I always get this way during winter.)

While I would not self-diagnose myself with SAD, I am prone to get the winter blues, especially with spending so much time inside and (these days) away from loved ones. I particularly deal with lots of fatigue during the winter months. I figured adding light therapy into my routine was a good way to amp up my winter wellness.

How it works

According to a Harvard Health blog on light therapy:

“If lack of sunlight causes or contributes to seasonal affective disorder, then getting more light may reverse it. Bright light works by stimulating cells in the retina that connect to the hypothalamus, a part of the brain that helps control circadian rhythms. Activating the hypothalamus at a certain time every day can restore a normal circadian rhythm and thus banish seasonal symptoms.

Light therapy entails sitting close to a special “light box” for 30 minutes a day, usually as soon after waking up as possible. These boxes provide 10,000 lux (“lux” is a measure of light intensity). That’s about 100 times brighter than usual indoor lighting; a bright sunny day is 50,000 lux or more. You need to have your eyes open, but don’t look at the light. Many people use the time to read a newspaper, book, or magazine, or catch up on work.”

My experience

I started using it when I have my morning coffee and feeding James his breakfast (I just tilt away from his face). I used the lowest setting for the first couple of weeks and then upped to the medium setting a couple of days ago. I put on the timer for 10 minutes. Some days I have had it on for a little longer, but haven’t felt like I have really needed to. They say to work up to 30 minutes a day for SAD.

From what I notice- shortly after I finish my session (maybe 15-30 minutes after) I feel a big boost in initiative and productivity. You may say that’s the coffee, but I’ll be honest, coffee just gets me to my bare minimum state of a human for the day. Initially, I saw a boost for the rest of the day. More recently, I’ve noticed my alertness is there through lunchtime. In general, my energy levels have been higher than they have been in months and months (pre-dating pregnancy even!).

In general, I have been in really good spirits, despite the fact that I’ve barely left the house for a month. Typically, around this time of they year, I would definitely be getting a bit of the winter blues, ready for some sunshine and outside time! I mean, I’m still ready for those things, but I’m not overly sad that I don’t have them.

I also noticed initially when the sun went down I was DEAD. Like ready to go to sleep with the sun. Could be the toddler, or the pregnancy, but I think it’s because the light therapy is syncing me strongly with the circadian rhythms of the sun. This result hasn’t persisted.

It could be placebo, or the second trimester high, but I definitely feel like it has made a big difference in my energy levels— I will definitely be continuing this as a part of my winter wellness routine.

What to look for in a lightbox

This is the lightbox I used. You want 10,000 Lux. It also shouldn’t emit any UV light. Gotta watch that skin!

Who shouldn’t use light therapy?

According to the Harvard Health post:

Although light therapy is at least as effective as antidepressant medications for treating seasonal affective disorder, it doesn’t work or isn’t appropriate for everyone. Some people need more light, or brighter light. Others can’t tolerate bright light—in people with bipolar disorder, for example, it can trigger hypomania or mania. And even though the risk of eye damage from bright light is low, anyone with diabetes (which can damage the retina) or pre-existing eye disease should check with a doctor before trying light therapy.

So if you are worried you are at risk for any of those issues- please consult with a healthcare provider before starting light therapy. I am not a healthcare professional, this is just my research and account of my own experience with light therapy!

Other ways to maximize your winter wellness

If light therapy isn’t for you, there are still so many ways to improve your wellness during the winter. Here are some of my favorites:

1. Take vitamin D daily. It is so critical for our health!

2. Try to get outside every day. I know it’s cold, but if it’s not subzero temps, a quick walk outside can do wonders. If it’s more moderate, winter activities are so fun! Skiing (the Wisconsin and Michigan slopes are a quick drive away! Or cross country wherever!), sledding, ice skating! So much fun to be had in the snow!

3. Listen to your bodily cues. Enjoy carbs and grounding root veggies during these cold-weather months.

4. Try to get your heart rate up every day. A little bit of exercise can really give you an endorphin boost that will make you feel so good!

5. Enjoy hot baths, steams, and saunas when you can. Take a hint from the nordic countries. It will serve you well! I love steaming up my shower and adding a few drops of lavender essential oils. Insta-spa!

6. Embrace the inside life. Cozy up by a fire (or Netflix fire! :)) with a good book and a cup of tea!

This season may seem to go on forever, but soon enough we will be enjoying the sunshine! What are you doing to for your winter wellness routine? Stay warm and cozy, friends! -AHS

Be Still. (Quarantine Special Part 3)

I have been reading one page a day of Morgan Harper Nichols book, “All Along You Were Blooming: Thoughts for Boundless Living”. I flipped open to this page today. Too perfect to be coincidental!

“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.”

-Blaise Pascal

Quarantine has been a very strange time, indeed. One of the things many people are struggling with is the absence of activity. We are so trained to be diverted in our every day lives, that this has really thrown us for a loop. Over the past few weeks people have really found creative ways to fill their new found time. And honestly, I think most of it is really great. From making banana bread from scratch, connecting with loved ones, crafting, reading, and moving our bodies, I think people are really searching for the good in this situation. We have found new routines, new grooves to our day to day lives, even though we are at home. I love that people are so into perfecting their wellness habits right now. (Keep drinking that water, cooking at home, and moving your bodies!) That being said, I really do feel that this was a wake up call from the universe telling us be still and learn how to be present.

This is a spiritual opportunity that rarely comes around. I mean let’s be honest, this is a first in most living people’s lifetime. Now is a great time to reflect and confront some of life’s serious questions. It’s great to reflect on where you want to go, and I think this is a great time for that too, but do you know how to just be? Meaning, “being” without creating, moving, being successful? Do you know you are worthy of everything in this world, and not because you earned it? You are a child of God (creator/universe/whatever word resonates with you), made of the same elements of the stars. You are infinite in your essence, in your soul. And you don’t need to accomplish anything in order to be worthy of living an extraordinary existence. Truly, your worth is not tied to your accomplishments. Let’s say it one more time for the people in the back, “YOUR WORTH IS NOT TIED TO YOUR ACCOMPLISHMENTS!” We are worthy just for existing.

Woah, I just went there on you. I know, that is a lot to process. But I had to say it. Because we need to hear it and it is just not said enough. Maybe go back and read that last paragraph again before moving on.

So how to just be in daily life? My number one tip is to meditate. Take 5 minutes, sitting with your eyes closed, and focus on the breath (or the sounds around you if that is easier for you). When you pause like this, it allows you to be conscious of the present moment. That is my number one objective for you after reading this. I know that is easier said than done. We have so much resistance to just sitting and being still. I wrote a post on meditation you can find here. I hope it will help you get started. In addition, on Instagram this week we have been doing a mini-meditation challenge. Please join us.

Most humans are never fully present in the now, because unconsciously they believe that the next moment must be more important than this one. But then you miss your whole life, which is never not now.

- Eckhart Tolle

In addition to meditating, here are some of my recos for creating stillness in your life:

• Schedule time away from your phone. Full stop.

• Go out in nature (if you are able to do so safely with separation). Observe the birds, the trees, the animals. Sit quietly in nature. Feel free to be still or contemplate the meaning of life.

• Put time on your calendar daily for stillness.

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So there is creating stillness in your life, and then there is also taking advantage of this pause to ponder some of the bigger questions of your life, and life at large.

One of the things I’ve been doing is working through “The Journey Journal” from Vosges Haut-Chocolat maker, Katrina Markoff. (I would link it here but I think it only comes with a very pricey chocolate set - I received as a gift! There are lots of great journals out there like this though.) In some ways this may feel contrary to stillness. But in the stillness we are sometimes able to see the bigger picture of our lives more clearly. I would only do this after you have added stillness into your life.

The journal gives some great prompts that I have been processing when I have a quiet moment here or there. Some of the following are from her, some are my own:

• Do you feel in alignment in your life?

• What would you shift?

• What is the purpose of your life?

• What is your relationship with God/ the universe like?

• How do you want to grow as a person?

• If you could change the world or your community in one way–what would you do?

• What are you willing to desire?

• What are you willing to experience?

Reflect on these questions, if it suits you. Now is a great time if you can. If not, that’s fine too. I hope that you choose to focus on stillness and being in the present moment. There is no past, there is no future. There is only right now. The past is just memory. The future is just anticipation of your mind. Only right now exists. This is really hard to fathom, especially with us all in quarantine, but I think it may be even more important to process right now because of that very fact. As it is Holy Thursday, I will leave you with this:

“Be still, and know that I am God!” - Psalm 46:10

Disconnecting to Reconnect (Quarantine Special Part 2)

This is my first stab at embroidery. I used a kit from Sarah K Benning. I highly recommend. I hadn’t done any sewing since I was a girl scout, so this was a great for beginners!

While connecting during this time (and always!) is super important– knowing when to disconnect is maybe equally important. We could all become zombies from staring at our devices too long. Holding our own boundaries is even more critical during this time. In my last post, I mentioned how everyone’s social calendar instantly freed up with quarantine. Just because we could be connecting with friends and family all of the time, doesn’t mean that we should. Don’t squander the moment to do something for yourself! Whether it is more self-care time, starting a new hobby, or just reading a book, this time is rare and precious (even it feels like we have an abundance of it right now!). Don’t let social media or even binge-watching consume you. Schedule time to disconnect from it all and reconnect with yourself.

Also, this may sound privileged, and… it is. If you have the ability to do these things right now, it is absolutely a gift. I know everyone is different in their amount of free time right now: many people are working from home, many have lost their jobs, and many are still working out in the world (shouts to our healthcare workers, police officers, military, etc!!!). These are difficult times, and so many people are struggling. It is okay to not feel okay right now. I hope these ideas will help you feel a bit more normal and happy during this weird time. [If you think you are struggling with depression, I know many therapists are scheduling virtual sessions right now. Please seek help from a professional. <3] My ideas for disconnecting from our screens, and reconnecting with yourself follow:

Making fresh meals can be inspiring, and uplifting, I swear!

• Set an intention every day. It could be the same thing, or you could try to change it up. It could be one “must do” on your “to do” list or it could be a feeling. Just pick something that will make you feel good, or accomplished.

• When you do interact with social media, make it count. Try to not just scroll infinitely. Try to engage with the posts, and really connect with people. Don’t spend too much time on it.

• Get outside, even if it is cold, for a walk or run, or anything (BUT PLEASE KEEP YOUR 6 FEET OF SEPARATION!). Nature can be so restorative. So is a little sunshine and vitamin D.

• Read books. Whether it be a novel or something that gets your creative juices flowing, start tackling that reading list! Books can take us to other worlds and spark passion even in the weirdest of times (ahem… right now!).

• Have a living room dance party. In the words of Tay Tay, just “shake it off!”. It will help you immediately feel better!

• Start a new craft or hobby– I just tried embroidery for the first time over the past couple weeks and I loved it (photo above). I see more projects in my future. Other ideas: painting, knitting, scrapbooking, digital photography, baking, gardening, yoga, writing, puzzles or even legos! Let your hearts be free to explore! Pick something that really speaks to you and you can get excited about.

• Or reignite an old passion–did you once have a hobby you loved but fell away from it because life became too busy? I’m thinking about that guitar sitting in the corner…now is your time to start again!

• Cook. I know this falls under the category of hobby, but I think it deserves a separate bullet point. Cooking right now is so important. Spending time learning how to make food that is healthy and delicious is worthy of your time. Healthy eats will keep you feeling good!

• Create a new nightly or morning ritual. Up your skincare routine, take a bath, or even journal. Use this time to get your healthy habits in place!

• Try a new exercise activity–so many fitness studios/instructors are live streaming and creating downloadable classes. I posted several of my favorites on Instagram (they are saved under my highlights). Take advantage of it!

• Slow down, be still. Learn to sit with yourself and feel your emotions. This is also known as meditation. :) See my post on meditation here. More on this to come.

Overall, use this time to help feel more in tune with yourself, not less. We may be stuck at home, but it doesn’t mean we can’t make this time remarkable. Stay safe, friends. -AHS

And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows. And the people began to think differently.

And the people healed. And, in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal.

And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed.

- Kitty O’Meara

Connection in a socially distant world (quarantine special part 1)

I’m not sure who is the originator of this meme, I just saw it circulating the internet, and thought it poignant. If you know the author, send me a note and I will credit!

One of my core desired feelings for 2020 (and for most years, really) is connection. Since I started working from home full-time (going on 3 years ago!), and now staying home with sweet baby James, I have been craving real-life interaction with other humans besides my husband and immediate family. So I am well acquainted with the stir-craziness the rest of the world is now just discovering. Pre-quarantine, I made a conscious effort to plan in-person coffee dates, lunches, and now kiddie-friendly mom and baby activities to alleviate the feeling of isolation. Without an workplace environment, it is a hard feeling to shake.

One of my long-distance besties and I have been debating this concept for a long time–we have increasing access to friends and family wherever they are located, but sometimes it seems like we are as disconnected as ever. We are “connected” through social media platforms, but do we really engage with our humans? Or do we just scroll and drop a “like” here and there? Sometimes I feel like I know what’s going on with friends and family because I’ve kept up with their posts on social media feeds, but we all know that is a poor gauge of really knowing what’s going on from behind the scenes. Your feed may be perfectly curated, but that rarely, if ever, shares the full picture. Furthermore, sometimes our devices are actually the cause of feeling disconnected from our loved ones. We are physically there, but our brains are occupato with whatever we are doing on our phones/tablets/or computers (see meme above!).

Cue global pandemic 2020.

With our new found reality, corona virus looming, and most people doing their part to socially distance themselves from their neighbors, we have found ourselves relying on technology to fuel our connection, almost exclusively. Technology is an amazing gift right now. While I do miss in-person interactions, social gatherings, restaurant eating, and the overall hum of city life– I’ve felt more in touch and connected to “my people” as ever.

This pandemic, keeping us housebound, has actually, in a weird way leveled the playing field. You know that one friend who has every day of the week scheduled with dinners and events?Or that friend with 2 small kids always making playdates and carting her kids to sports? Well, everyone’s schedules have now dropped off entirely. There is no social calendar, for work or play. Everyone is desperately seeking out connection in our isolation.

Some of my favorite humans, happy hour-ing. :) Laughter is the best medicine these days.

As humans, we are designed to be social. To interact with one another. And being socially distant is really hard! It is truly a wonder how we have been able to stay connected during this period of self quarantine and stay-in-place orders. I’ve been able to talk with my closest friends across the country, whether it be through FaceTime, Zoom, Marco Polo or just a normal phone call. Virtual happy hours with some of my nearest and dearest have been a highlight of my year so far, quarantine or no! You may have seen I shared on IG that my 88-year-old great aunt, Vita, did a live stream of her cooking a classic Italian supper, braccioli and gravy. What an amazing way to feel close with her from afar!

I think face-to-face interaction is what is really fostering the connection. Posting is great, but actually connecting in live time is so much better. I know I am far from alone in connecting with friends this way, but if you haven’t yet–it’s definitely worth your time!

Here are some ideas to connect during quarantine:

• schedule virtual happy hour/ coffee dates/ general catch ups with a friend (or many!), and actually put it on the calendar. It gives you something to look forward to! No excuses.

• spend your time on social media actually interacting. Don’t just like a photo. Leave a comment, send a message. Get a conversation going.

• Do a Facebook or Instagram live of something you are good at! Live like Aunt Vita! Share your expertise with the world!

• Do a watch party of your favorite show with your friends.

• Join a virtual book club or start one!

• If you are on your own, ask a friend or family member to have dinner over Facetime.

• Play JackBox Games over the tv in live time.

• Actually foster your relationship with the people you are quarantined with (whether it be roommates, spouse, family, etc.) Turn off the tv/ put down the phone. Play games, talk to each other!!

Some other sweet ideas in the new Jack Daniel’s ad below.

How have you found ways to connect during social distancing? Do you feel closer to your fellow humans these days, like me? Remember we are all in this together. Please stay safe, stay home, and if you do venture out–keep 6 feet apart from others! It’s all of our responsibility to prevent this virus from spreading! Cheers from afar! -AHS

Q & A: How do I lose belly fat?

First clue: skip the bagels! I know. So hard!!

A very common question I get as a health coach is “how do I lose belly fat?”.

[Note: I’m not going to evaluate the validity of the question- if it matters to you, it matters to me! I’m here to support you the best I can!]

Well unfortunately, there is not a simple answer. There is a lot of information out there, a lot of it is nonsense. Please skip the “teatoxes” or anything that guarantees fast results. Furthermore, no amount of crunches will eliminate that extra cushion in the front! You may have heard that abs are made in the kitchen, not the gym– and that is absolutely true!

I believe the best approach is one with slow, sustainable progress. That’s not what most people want to hear, but that will leave you with lasting results. It’s important to remember that it is very common that belly fat is the last to go! You need to be consistent, and put in the time to even approach losing excess from your midsection!

The Shed program is designed to help you tackle this issue! You eliminate and scale back on some of the most problematic foods for your middle!

Foods that can hinder belly fat loss:

• white or refined carbohydrates (see above bagel)

• sugar

• dairy

• alcohol (beer especially can be problematic!)

You don’t need to eliminate these from your diet forever. But skipping them for a concentrated period of time will help push your body out of it’s current de facto state and will allow you to start losing.

But if you are skipping the foods above- what do you eat? Prioritize eating lots of vegetables, protein at each meal, and healthy fats! (If you are looking for guidance on this- the Shed program has meal plans included!)

You may eventually hit a plateau. There are a variety of ways to tackle a plateau– it really depends on your body and circumstances. Oftentimes you just need to change up your exercise routine. Doing more or LESS may be the solution. If you are putting too much stress on your body, it releases cortisol- which is the enemy to weight loss! If you have been doing light exercise like walking, it may be time to add an extra boost. Plateaus are really where coaching is the most helpful– everyone’s life is unique and what may be causing your plateau may be completely unique to you. (Shoot me an email if you are interested in one-on-one coaching!)

Back to cortisol– if you perpetually feel stressed– this could be your biggest issue with losing weight around your tummy. Try to find ways to manage your stress. I highly recommend meditation and yoga to bring some calm to the chaos! Other people manage their stress with running or other cardio. Just try to find something that can consistently bring you some zen!

In summary, the steps to losing that pesky tummy:

1. Eliminate problematic foods (white/refined carbs, sugar, dairy, alcohol) from your diet for a period of time

2. Eat a healthy diet filled with lots of vegetables, protein and healthy fats!

3. Push past plateaus

4. Manage your stress

5. Have patience and enjoy the journey of changing your lifestyle for the better!

Wellness is not exclusive

This week Kourtney Kardashian unveiled her new lifestyle and wellness site, Poosh. Well this brought up all kinds of feels for me and so I thought it was time I finally tackled the topic of wellness elitism.

My first impressions of the Poosh website was that it did a good job tackling a variety of topics, but was disappointed in the depth of the articles. I was impressed to see ”Tapping into your spiritual side” but was unsatisfied with the 3 uninspired paragraphs on the topics that really made one valid suggestion. It seems like they are attempting to grow their content and adding other authors which will be sure to increase the quality of the content, but in the meantime, it seems like Poosh is not really filling any void in the market. There is no shortage for lifestyle content, and I expected more than fluff. Beyond that, in true Kardashian fashion, they are perpetuating an unattainable body image. “An instant butt lift with Coach Joe” and “How to look good naked”–their headlines alone imply you need to change how you look. Beyond that, there are almost-naked photos of Kourtney of everywhere.

But this post was not meant as a critic of Poosh, or the Kardashians (not that they don’t deserve some critiquing!). When I read the name “Poosh” (apparently it’s so named for the nickname of one of Kourtney’s children) it immediately made me think of “Bloosh” the lifestyle trend app featured in a few episodes of the show Parks and Recreation. The CEO of Bloosh, Annabel Porter is maybe my favorite depiction of the absurdity that the wellness community espouses at times. A great example of this is from the episode “Recall Vote” she mentions that “in her home, they do not eat meals. They have ‘food teases,’ such as oat wedges and seaweed lozenges.” Enough said, right? I have no evidence of this, but I always felt that the writer’s were using Gwyneth Paltrow and her wellness site/brand, Goop as their inspiration for unattainable wellness.

Now, Goop has expanded over the years, and has become more inclusive of a diversity of price points, but it’s elitism is really what makes it stand out as a brand. By touting high end skin care regimes, designer fashion, and unique (read expensive) travel destinations–it’s a lifestyle brand that’s foundation is built on aspirational living. And wellness is no exception– with Goop branded vitamin packs retailing at $90/month– Goop defines wellness as exclusive. I appreciate Goop’s unique content, but it is definitely not created to be accessible for all. As it’s founder, through out the years, Gwyneth Paltrow has been criticized for being out of touch with the masses and being unaware of her privilege.

While dear Gwynnie has been out in the stratosphere in terms of her connection to the “every woman”, there is another public figure that is even more disconnected than our dear Gwen.

… and that’s Amanda Chantal Bacon (the irony of her name is not lost on me), the founder of Moon Juice. Elle magazine published her food diary in 2015, and I reference it whenever I need a good laugh. She is the real life Annabel Porter. Her daily diet–from ho shou wu to Shilajit resin–consists of foods that most of the population have never even heard of. It’s next level elite, and that’s how it’s intended. Rare, globally sourced ingredients are a huge money maker.

This parody of the article also continues to make me chuckle (but read the article first!):

So we now have:

• Poosh

• the fake, “Bloosh”

• Goop

• and Moon Juice

…coincidence? I think not. I’m not exactly sure why double Os mean elite wellness, but there is definitely a trend here (not to mention Well + Good. You could take it a step further and include dominant tech giants, Google, Yahoo, and Facebook!).

But I digress. These three (real :)) women and their empires are built on sharing their elite standard of living with the masses. To quote my current muse, Jameela Jamil,

“Let’s get real about money for a second. Because money is the reason most people don’t look as thin and young as celebrities. These people have trainers, chefs, access to the best organic food, they have the best beauticians, staff to help them do everything, a MUCH less stressful life, the best doctors, many have talented surgeons, they have make up artists and hair stylists. And then ON TOP of that, they are airbrushed without telling you they are. You are being set up for a fall with this comparison porn culture. Swerve the lies and just do you.”

Calling attention to these extreme examples in the wellness community is important because they set an unrealistic expectation of what the average person can do to make their lives healthier. Beyond the sheer expense of living the way they do, they overcomplicate what it means to be healthy. You don’t have to live like the 1% to have a healthy existence. Icons like Kourtney and Gwyneth set an unrealistic example of what wellness is for the every woman. While drinking adaptogens and cordyceps every morning can make you feel awesome, not everyone has the means to add this into their diets daily. Superfoods are great, but by no means are they a requirement to live a healthy life!

As a person who owns a wellness based business, I like to show you new trends, but I never want anyone to feel like they can live a healthy lifestyle if they can’t use a certain product. Because it’s NOT TRUE!! Wellness is truly accessible to all.

“Eat (real) food, not too much, mostly plants” - Michael Pollan

Don’t let the wellness elite make you think it’s more complicated than that.

Your body is beautiful

I’m sharing this photo as an act of self love. Even though I see my faults, I also see a strong healthy woman!

I was having coffee with a friend last week and I had a realization that I have a low tolerance for talking about weight loss. Upon reflection, I think that’s because no matter what your shape or size is, I truly think you are beautiful no matter what your size is. And obsessing and following extreme diets and exercise regimes to change you… well it upsets me, to be honest. While that may sound contrarian to what my name implies; “Shed” for the Wed, is really about making Soulful Healthy Eating Decisions. It’s so much more than seeing a certain number on the scale.

I’ve made it very clear that I am not about counting calories, weighing food portions, or restricting whole food categories for an extended period of time. I want to teach you how to eat healthfully to make you feel your best on the big day–but more importantly for the rest of your life! And that requires making healthy living sustainable for the long term.

But while you are learning about healthy eats (which will in 99% of the time help you lose weight if that is your objective), I want you to know you are already “wedding ready”. You are a radiant human just as you are right this very moment. If you have a hard time believing that–as so many of us do–I want you to be actively working on loving your body. By showing love for your body, you are showing love for yourself, and when you love yourself, you can truly love others fully and without judgement. And isn’t that what life is all about?

Another incredibly important point–when you love your body you have a healthy relationship with food. You don’t look at cake with disgust or with lust (okay maybe sometimes with lust 😂), but it is neutral. There will always be options that are healthier and options that are less healthy. Foods do not have the labels of “good” or “bad”.

All of this is easier said than done. This work does not happen overnight. Sometimes it can take years of our lives to decondition ourselves from the years of torment we (and society) have placed on ourselves. I’m for sure still working on it, and probably will be for a long time! I’ve compiled some easy actionable tips to start you on the right path:

1. Look in the mirror and say something nice about what you see once a day (at least!)

2. Eat vegetables and fruits. By feeding yourself nourishing foods, you are honoring yourself and showing your body love.

3. Whenever you think a menu item is “bad,” active try to change your mindset in that moment to that it is neutral. Bonus points if someone orders it and you eat some!

4. Meditate. Take 5 minutes out of your day to just be.

5. Move your body joyfully. Turn on the happiest song in your Spotify library and have a dance party for one. Or ride your bike outside. Whatever it is, make sure it puts a smile on your face.

What are you doing to show your body some love this week? Leave me a note below or on Instagram/Facebook! With love, AHS

Finding balance: How to Juggle Healthy Eating, Exercise, Insanely Busy Work Life, a Seemingly Endless Social Calendar, and Planning a Wedding!

If you read this headline and got very excited, well, I’m sorry to disappoint. Before you keep reading looking for the solve, know that there is no miracle solution to finding balance. “Work-life balance” is a myth. You just have one life. Work is a part of that life. It reminds me of what they used to say about working mothers– “she wants to have it all!” well the reality is you can’t have it ALL. Something will always feel like it is out of whack in some capacity. But what you can do is find routine and ritual to keep what matters most to you moving.

I decided to write this post because one of the most put together people I know was one of the people requesting it. If I couldn’t ask her to be a guest blogger on this topic, I was fairly certain there isn’t a clear answer.

This is coming from someone who searched for the answer for years! I remember my first real job out of college. I was working super late every night and really it was my first time really living on my own. I always felt too tired for the gym or to cook when I got home. I ordered takeout nonstop. I craved balance so badly. I kept saying there had to be another way. Well I can tell you, that led me to quit said job and move to another continent for a year in search of a better way of life. And I can say I learned a lot in that one year from the way that the Aussies live their lives in work and play. But moving to another continent is not really an option for most people, nor is it desired! The real question is how to make the life you have right now feel more ideal.

Here are my 3 steps to help you reclaim “balance” in your life.

1) Determine what feels off to you

If you are searching for balance that implies that something is imbalanced. Do you just feel like you are struggling to reach your goals? Do you feel exhausted with your current lifestyle? There is a tool I use with my one-on-one coaching clients called the Circle of Life. It helps you identify where you feel off in your current day-to-day life. What’s amazing is that it can change entirely from one week to the next. But it’s a great place to start if you are struggling to identify what feels off in your day to day. I’ve included it here for you, just because! Note: it includes a variety of facets to life. Those may be applicable to what comprises your circle, or you may need to make an adjustment to fit your life! Ask yourself, “what does balance mean to you?”

Do the exercise and see where your gaps come up for you right now!

2) Set a goal (or not)

Once you are clear on what is off, you can move forward deciding with what is most important that you would like to change. If goals are your thing, you could make yourself a goal to help correct the imbalance. Sometimes I feel like setting goals for everything takes away their power, so I would most likely give myself some weekly objectives (in my world they are different!) I would like to aim for.

An example of my weekly objectives: exercise 4x/week and meditating daily. I have check boxes in my planner for them both. I don’t always hit them, but that is okay too!

If it is something you really care about, you need to make it a priority. If you don’t really want to make it a priority, think about why that is. Maybe it’s that you feel like you should do something, but in your heart, you just don’t care. THAT IS 100% OKAY! But don’t beat yourself up about not working out everyday if it’s not something that you really don’t have any interest in prioritizing.

3) Be Prepared

Now that we are clear on where our imbalance lies, and what we would like to change, now it’s time to make sure it happens. If you have a typical 9-5 the weekend is a great way to get on top of it. Carve out time for yourself during the weekend or whenever your off days are. It’s easy to load up on social events, but make sure you have time for a bit of productivity. I have one friend who says “Sunday’s are sacred”– and it’s become my favorite phrase! For many people it’s meal planning and doing cooking for the week on Sundays. For others it’s plotting out and signing up for their work out classes for the week. Make that time a part of your ritual and then the Sunday scaries become empowering!

I’ll be honest with you, this step is my weakness. Because I work for myself, I’ve just gotten good at doing things that matter on the fly, and that works for me. I wouldn’t aim for that, but know that success looks different to everyone.

As I am all about the healthy eats, I will tell you the number one way to ensure success is to prepare in advance. The Shed nutrition plans have meal plans built in for 8 weeks. If you use one weekend day to really make meals in advance and portion things out for the week, you will be on the right track from the very beginning of the week! It’s all about making that a priority, if that is what matters to you!

Allowing for grace

For me, living intuitively within my body is the goal. I listen to my body and give it room to process. This goes for eating (I eat mindfully, and try to listen to the cues my body gives me) and exercise (if I’ve worked out 3 days in a row, and my muscles are telling me they need a break, I give them a break!). But it also is a part of the bigger picture in my life. Sometimes life is going to be madness, and you need to step it up to make everything come together. But then, you need to allow for time to recoup. We live in a world where productivity is the metric of living a successful life. We’ve been trained to think that way, but really, there is more to life than checking off every item on your to do list. If you don’t make it to the grocery store because you are spending time with people you care about and having meaningful connections with them, then you know what, I would consider that more productive than meal prepping for the week! It all comes down to what really matters to you. And depending on your phase of life this can fluctuate.

Why I love working with brides is because they have a definitive time frame to when they would like to reach their goals. They are highly motivated in the moment that they find me! That being said a bride’s goals and mindset is not the same as a new mother’s, etc. Each phase of life you are in, a new balance becomes clear. Allow yourself to be comfortable in the place that you are in right now!

There isn’t a one size fits all answer

Every individual has their own, unique set of challenges. This is why I have a coaching business and not just online programs that run without me. Because at the end of the day, finding that balance in our day to day lives is hard! Sometimes you need someone there to help you deal with your particular set of circumstances (the Shed platinum program is the best for this!). Following a program works for some people, but other people have more challenges that they need to overcome in order to reach their goals. Your experience is unique to you, and your job is to find what a balanced healthy lifestyle means in the context of your life!

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So what does living a balanced life mean to you? Where do you prioritize your time? I want to hear! Leave me a note below or on Insta/FB. -AHS

A Guide to Taking a Break from Booze

A lovely sparkling water, with a dash of cucumber shrub and splash of simple syrup.

I always thought that when I became pregnant, I was going to hate not drinking. I don’t think I drink very much compared to the general population, but I enjoy the social component that accompanies drinking and I love an occasional glass (or 2) of red to unwind during the week. Spoiler: it hasn’t been that hard!

If you are considering skipping booze before the wedding this post is for you! The second month of the Shed program is booze-free. While it is not required for longer than a month, I highly recommend skipping booze for the few months before your wedding. It will really bring out that bridal glow! Below, I’m sharing my experience and tips on skipping booze from over the past few months!

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Day-to-Day Sans Alcohol

In general I wake up with more energy. I can only imagine how wonderful I would feel if I wasn’t pregnant (AKA not waking up in the middle of the night to pee every night and the general exhaustion that goes along with it!). In all honesty, I think that most of the benefits of not drinking are somewhat compromised by pregnancy symptoms (for me at least)– so non-prego brides-to-be take advantage of this time! More on this in section 3!

While I do miss the occasional relaxed buzz vibe from a nice glass of shiraz, I really have been amazed at how little it has affected my overall enjoyment of social events. I’ve been to several large parties and weddings sober now and have been able to really enjoy them. Here is how I have taken them on to maximize my enjoyment:

• I always carry a drink- preferably similar to what I typically drink. Like a soda water with a splash of cranberry (all I’m missing is the vodka!). Before I was showing, people had no idea, and I even felt like I was drinking with them. My mom was laughing at me on the dance floor at a wedding, still holding my drink. Holding a drink, alcohol or not, is a part of my party persona and it really makes me feel like my normal self. Pro tip: ask the bartender to use the same glass that they are serving alcoholic drinks in especially if you are not public with you news yet! It can be a dead giveaway (I’ve busted several friends this way!).

• The above works until the witching hour- which is now what I refer to the period of time when everyone’s eyes begin to glaze over and don’t make sense anymore. That is now the time I know its time to GTFO. It’s no longer fun when your people don’t make sense. I find that leaving around 12:30 on average is probably the best call.

• I also have been able to chill at crazy bars and have an amazing time, but at the end of the day it comes down to the company! I don’t need to be drinking to enjoy hanging with my friends!

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What to drink

It is really nice to find any beverage besides water to drink - it can be really boring drinking water all day every day (including sparkling!).

If you are shedding for the wedding, you’ll want to avoid sugary mocktails:

• Go for soda water with a splash of juice of your choice.

• You can always add a dash of cucumber shrub (vinegar based flavor) or a tiny bit of bitters to change things up. But it’s really easy to overdo it! Gotta keep it in very small amounts!

• If you want an extra caffeine boost- unsweetened iced tea is great and looks like it could be boozy.

• You can enjoy kombucha just make sure the sugar content isn’t higher than 4g.

If you are shedding for the preg, all of the above works but be mindful, kombucha can have trace amounts of alcohol, so be mindful about your consumption. Feel free to enjoy those mocktails, but treat them as a dessert and enjoy them on occasion. Just don’t make them habitual.

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Sober but still having hangovers

Oddly, I haven’t stopped getting hangovers! What?! How is that possible you say?

Well, what I’ve learned is that what I always thought was a standard hangover is a combination of either 2-4 things:

1. Dehydration

2. Fatigue

3. Previous high sugar consumption

4. Alcohol

Typically it just takes 2 (of the 4) to make it feel like a hangover. Obviously, #4 isn’t an issue for me right now, but if three happen, I’m really in trouble. So my number 1 objective is to drink enough water consistently throughout the day so I don’t need to drink a lot before bed. Number 2 objective- I now get like 9 hours of sleep- yeah I know that’s a luxurious amount. If I have less than that it’s problematic. I chalk it up to growing a human. But that being said this is why I feel like I’m hungover all the time. It’s hard to get that 9 hours. Lastly, I try not to overdo the sugar. It’s very easy to do if you are not being 100% active in keeping it down. Added sugars are in everything, and then if you are allowing for a treat most days, it can add up and really negate all of those positive benefits from skipping the booze!

If you are shedding for the wedding, added sugars are out and probably won’t need quite as much sleep. So hopefully, if you drink enough water, you should feel “hangover”-free, energized, and fabulous!

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Overall, I think I may be choosing to skip the booze even after baby arrives! What do you think? Are you sober curious? Let me know if you are tempted to take a drinking hiatus or if you have any questions on the drink-free life! -AHS