Month: June 2022

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Putting yourself first Postpartum

“Being a mom is the best reason you’ll ever have to take care of you.”

When we get pregnant, the first thing they tell us is we have to take care of our nutrition, add vitamins and control our emotions because it can all affect our babies. Throughout pregnancy we are usually good at achieving this, we have to take care of our baby after all. Postpartum, we often forget putting ourselves first is the key to taking good care of our babies.

Eating healthy, taking vitamins and taking care of our minds are essential to being able to fully take care of our baby. We need a strong mind and body in order to deal with everything involved with raising them. 

Reasons for Taking Care of You Postpartum

Having a healthier body will help you with:

  1. Have more Energy to deal with sleepless nights.
  2. If you are breastfeeding, keep supplying your baby with nutrients through your milk.
  3. Recover from labor faster.

Having a Healthy Mind might help you with:

  1. Keeping Postpartum Depression away.
  2. Having a strong mind to keep everything your baby needs organized.
  3. Setting up an example for your little one.

Ways of taking care of You Postpartum

Physically:

  1. Keep supplementing yourself with vitamins.
  2. Make food choices that are healthy, you can see an example of a healthy plate on HEALTHY FOOD CHOICES.
  3. Drink a lot of water to stay hydrated.
  4. REST, REST, REST

Mentally:

  1. Meditating/Praying
  2. Positive Affirmations
  3. Reading
  4. Journaling

Remember you can’t pour into someone else’s cup if yours is empty, this is why it is so important to take care of yourself first. Work on your recovery in order to be able to take care of that amazing little bundle of joy.

We would love to hear if there is something else you’ve done that helped you with taking care of yourself. Please Share in the comments anything that helped you!

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Change your mindset through Exercising

 ¨Exercise not only changes your body, it changes your mind, your attitude and your mood. It makes a twist in your mindset.¨

change your mindset through a workout

Usually we see how exercising is good for our body. It help you become healthier, stronger and with more energy. However, we rarely think that by exercising we are able to change our mindset.

You might be asking yourself, how does exercising helps change my mental state?

Here are some things that help change our mindset while we exercise:

  1. Think better: endorphins help our brains concentrate and have our mind on a better focus mode. 
  2. Engage Memory: exercising stimulates new cell brain growth, prolonging age related decline.
  3. Higher Self- Esteem: meeting little goals every day will help promote your sense of achievement. This will boost your self respect and help you feel more powerful.
  4. Improve your mood: when we exercise our body releases endorphins, the hormones that create an overall sense of well being. 
  5. Help with stress: when we get stressed, our muscles get tense. Physical activity help us relax the muscles. 
  6. Anxiety: by really focusing on the things your body is accomplishing when you workout, focusing on your breathing, your heart rate, you might be able to interrupt the flow of thoughts giving you anxiety. 

Here is a list of things you can do to accomplish exercising regularly in order to change your mindset one workout at a time:

  1. Start with baby steps: Accomplishing baby goals will motivate you more to keep going than if you set up super big goals and you don’t accomplish them.
  2. Have a habit tracker: Filling out everyday that you achieved what you intended to do, is a great way of motivating you to keep going.
  3. Schedule an activity you enjoy: If you tell yourself you are going to go running, but you absolutely hate running, most likely you won’t be looking forward to it. In the other hand, if you schedule something you enjoy, you are gonna be happy while doing it.
  4. Get an accountability partner: Having someone to workout with is going to help you keep going because you don’t want to let that person down.

Is there anything that helps you with developing a working out habit? would love to hear in the comments!

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Love yourself FIRST

“Fall in love with yourself, fall in love with life and THEN fall in love with someone else.”

Multiple times we hear the phrase “Love yourself first.” But, why is it important to love yourself first?

Love ourself

Self-esteem is defined as the confidence in our worth and respect we have for ourselves. When you don’t have a high level of self-esteem you have an inner critic voice telling you  how you don’t deserve good things because you are not enough. 

You need to identify this inner voice and challenge it. Talk back to it with what you want to believe about yourself instead of just accepting what is telling you. 

Its so important that your self-esteem is high, because we usually accept the kind of love that we think we deserve. If you don’t think you deserve the best kind of love, you will settle for less. Settling for less is just gonna take you on a journey to loving yourself even less. Accepting and remaining in situations that you shouldn’t be having to deal with in the first place.

It is also important to identify the difference between self-acceptance and self-improvement. You can identify the things that you want to change about yourself and have goals for achieving it, but it doesn’t mean you don’t accept and love those things you want to change. 

Self-esteem means you already recognized the things that you don’t like about yourself, but you have learned to accept them and still respect yourself. If you don’t like them, you will work on changing them.

Having self-compassion is important when identifying the things we want to change about ourselves in order to achieve self-acceptance. As said on FORGIVE YOURSELF learning to accept and forgive the things that got us where we are is the first step to changing them. 

The moment we start being happy with what we are and know exactly how much our worth is, is the moment we stop accepting less than what we deserve.

Action Steps

  1. Identify when your inner critic is talking.
  2. Identify Who told you that?
  3. Make a list of this things.
  4. Write down a list of affirmations you want to believe instead.
  5. Look in the mirror, appreciate yourself and Repeat this list out-laud every morning.

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Healthy Food Choices

 ¨Today I choose to make healthy food choices. Nourishing my body is a simple act of self-love that I get to choose multiple times a day.”

Healthy Food choices are not about how it will make you look, that’s an extra benefit of it, but what really matters is how it is going to make you feel.

Filling yourself with high nutrient foods helps you feel more energized throughout the day. It also keeps your focus on the things that matter. On the contrary, fatty and sugary foods will make you crash. They will drain your energy making you feel sleepy and unfocused throughout the day. 

Starting your mornings with healthy food choices like a high protein breakfast will help you with keeping yourself feeling fuller for longer, maintaining a healthy weight, managing sugar levels and boosting your performance throughout the day.  Protein smoothies or omelettes are always a good choice to start your day the right way.

Following with a healthy balanced lunch, is always a good idea. Balancing protein, carbs and fats on a correct way will make you feel like you reenergized yourself. This will help you accomplish everything else on your list.

Healthy Food Choice

Try to get your carbs from complex carbs sources instead of simple carbs. Healthy fats are also the preferred choice over saturated fats. Also, including vegetables in your meals will get you a different variety of nutrients that help you stay healthy. 

For dinner it is always a good idea to have some protein like chicken with a lot of vegetables. If you feel like eating dessert, choose a fruit over some unhealthy option that is not gonna have nutrients in it.

Choose to nourish yourself for the quality of life that you deserve.

Better quality foods = more energy and focus throughout your day = improvement on everything else you need to focus your energy on. 

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Forgive Yourself

Forgive yourself for the bad decisions made in the past.

Take time today to forgive yourself. Forget the things that you made that got you where you are. If you made bad decisions, allowed toxic treatment, hurt someone or hurt yourself, it’s time to let it go.

Not knowing or acting better does not make you a bad person, but that person that didn’t know any better, belongs in your past. Forgive yourself for the things that were and heal your soul to be able to move forward. 

You don’t have the ability to change your past, but luckily you have the ability to change your future. It all starts with forgiving yourself for the person you were and the decisions you made.

Feeling compassion for yourself is a great way to start forgiving yourself.

Feeling compassion means you are understanding and kind instead of judging harshly. You are not perfect, you are allowed to make mistakes.

The important thing is to identify them, learn from them and when you do know better, act better. 

Action Plan

  1. Grab a Journal and make a list of at least 3 things you want to start forgiving yourself for.
  2. Right down how did acting that way made you feel and why is it unhealthy for you to be stuck with that feeling.
  3. Right next to that write down something that you learned from that experience or action.
  4. Write down, if you where presented with the exact same situation, write down how would you like to act and feel instead. 

You might not forgive yourself right away, but starting with identifying the things that you don’t like about your past and the way that you can act differently in the future is definitely the first step to healing and moving on from the person you were in order to get to be the best version that you can become.