Category: Body

Why + How I’m Stocking My Winter Wellness Arsenal

2 Comments

I could talk about this topic all day long. Truly. If you’d like to listen to the podcast episode related to this blog post, hop over here.

Stocking a winter wellness arsenal does take a little bit of planning, but it’s well worth the effort IMO. I love knowing that I have the tools I need to care for my family year around (leave a comment if you’d like a separate post on that!), but especially in the cooler months when our immune systems might otherwise take a little hit from lack of sunshine, more time spent indoors and cold + flu season ramping up.

In this post, I’ll be sharing why I stock a winter wellness arsenal and then how I stock it – what I’m making, products I’m sourcing and resources I’m utilizing to prepare for the cooler months ahead.

Why

Having a fully stocked wellness arsenal allows me to support my family’s health on a daily basis, prevent (proactive care is key!) and – when necessary – effectively address many common illnesses from the comfort of home.

It’s empowering. And we should feel empowered in this area, mamas. We know our families best. We know our children best. And there are so many natural remedies that are powerful and effective – several that use ingredients you might already have in your pantry or fridge.

This is not a knock against doctors or modern medicine. Both have their necessary and needed place. But I personally believe that place is predominantly for acute care.

When it comes to supporting my family’s health on a daily basis through preventative care measures and offering support during illnesses that simply must run their course, I love that I am able to be confident and prepared. You can be, too, mama. No degree or license required.

How

I have slowly expanded my winter wellness arsenal over the last few years. As I’ve gathered knowledge and confidence and I’ve found what works best for my family. Disclaimer: Please don’t take anything I’m saying here as gospel. Do your own research. Find what works best for your family. Keep asking questions, searching for the answers and never stop learning.

This past January everyone in my little fam got a horrible strain of the flu. I have never been that sick before, except for maybe an intense sinus infection in my teen years. I was down for about a week and it took me a few more weeks to feel like myself again. Through that experience I was able to test my winter wellness arsenal and found some great things to add to it as well.

This year I’m trying several new-to-me remedies. I plan to give them a go and see which ones work best for us, then repeat the tried and trues next year and leave the rest.

  • 4 Thieves Vinegar
  • Chamomile Tincture
  • Fermented Honey + Garlic

This is what I’m making to have on hand this year:

Quick note: most of the following recipes need to sit and “cure” for 4-6 weeks for best results. That’s why I talk about having to plan ahead a little bit. Starting now (late August/early September) will ensure you have what you need before the cooler weather hits.

Elderberry Syrup – An immune tonic that is full of flavonoids, potassium and Vitamin A and C. Easy to make and keeps well in the fridge. I give it as a preventative Oct-Mar a few times a week and up the dosage to twice a day at the first sign of illness. This is one remedy I’ve been using for a few years now and it is fantastic. I can personally attest to it’s benefits and will always have this in my winter wellness arsenal.

Fermented honey and garlic – A powerhouse duo! Both raw honey and garlic are superstars when it comes to immune support, prevention of illness and shortening the duration of an illness. This year is my first time making this combo, but I’ve been using both ingredients separately for years with great success.

Raw honey is soothing for sore throats while providing anti-viral anti-bacterial properties along with many amino acids, minerals, prebiotics and enzymes. If local raw honey is used, it’s also wonderful as an anti-allergen. It’s just an all around superfood.

Garlic is also anti-viral and anti-bacterial. It’s high in allicin which is produced when fresh garlic is crushed. This compound can prevent oxidative stress, may prevent some cancers and is an anti-inflammatory.

I plan to use this as needed for both prevention (if you don’t like the idea of eating it by the spoonful, I read it makes a tasty dressing or marinade) and during any bouts of illness. Overall, it was just super simple to make so I figured why not?!

Chamomile tincture – A gentle tonic that promotes relaxation, sleep, calms nerves and can assist with pain relief (think: teething and headaches). This one is new to me as well, although chamomile is not; I’ve been drinking the tea for a long time. And I just happened to have a big bag of loose, dried flowers so I thought I’d give this one a shot. I plan to use it in place of Tylenol whenever possible (saving that as a last resort).

Echinacea tincture + tea – A wonderful preventive and/or remedy that boosts the immune system, aids in respiratory issues, can reduce infections (think: ear infections and yeast infections), reduces inflammation and can provide pain relief.

I have used echinacea in both tincture and tea form for years, though more regularly as apart of my winter wellness arsenal beginning last year. I actually grew an echinacea plant this year (yay, me for keeping it alive! Ha) so I used fresh flowers and leaves/stems in my tincture. I dried a portion as well to crush and use for tea.

Echinacea is not recommended for long term/on going use. I only give it at the first sign of illnesses and try to taper off after a week, giving a break and then dosing again for a few days as needed.

4 Thieves Vinegar – Immune boosting and anti-microbial mutli-purpose tonic. This blend is super easy to make and can be taken for preventative care or immune system support at first sign of illness. This will be my first year using this, so I’m excited to see how it works.

I plan to dose similar to Elderberry Syrup, but probably only at first signs of illness. I’ve read to take it with raw honey as an added boost (will use my fermented garlic honey). This can also be used topically for skin irritations. As well as a surface disinfectant; just pour the strained liquid into an amber bottle with a spray top and use like an all-purpose cleaner. It’s worth a try!

Here’s what I already have on hand:

  • Fresh ginger, garlic, onions + lemons
  • Vitamin D3/K2 drops
  • Echinacea/Goldenseal tincture (a little left over from last year)
  • Sovereign Silver – I use this as a preventive immune boost, but also on cuts or skin irritations, rashes, etc. I’ve even read you can diffuse it, definitely trying that this winter. It’s just an all around awesome remedy to have on hand.
  • WishGarden “Get Over It” – found this during our flu bout in January when I was on my second week not feeling well. I think it really, really helped give me that extra “oomph” I needed to start feeling like myself again.
  • Essential oils (for diffusing and using topically): peppermint, eucalyptus, sweet orange

A month-by-month approach to stocking up.

I am taking a month-by-month approach to stocking up and I’m guessing that’s probably the best approach budget-wise for most mamas out there. While caring for our families doesn’t have to break the bank, it is an investment. I like taking it a little at a time. That allows me to reasonably fit it into our budget and also allows me time to consider what I really want and need.

A note on the month-by-month approach for 2020: I front loaded my most wanted items because it’s hard to know how supply and distribution lines will look in the coming months with the election craziness and any October surprises. That would be my only word of warning. When everything hit the fan in March many of the products and companies I’m going to share sold out very fast and were weeks behind in shipping.

Here’s what I’m planning to purchase over the next three months:

September

  • These immune gummies – we’re going to be traveling + these are so convenient. I also like to have them during the months when I’m not making elderberry syrup.
  • Bee Keeper’s Naturals family defense pack – good all the time and especially in the winter months but also amazing for travel.
  • Some sort of electrolyte boost for travel and for any illnesses that may arise. I’m still researching to find the cleanest one out there.
  • Essential oils: lavender, cedar, clove bud, tea tree
  • More ginger, garlic, onions + lemons

October

  • Rocky Mountain throat syrup – this is another product I discovered during our January bout with the flu and it is the only natural cough syrup that really works IMO. One dose and my kiddos and I were able to sleep without hacking.
  • Oils: thyme, pine, grapefruit
  • Vitamin C drops or gummies
  • Ionic Zinc drops
  • More ginger, garlic, onions, lemons and add fresh turmeric root

November

  • Glutathione – an awesome immune support, reduces oxidative stress, aids the liver, improves sleep, and helps with respiratory issues. I prefer to take the liposomal version.
  • Vitamin D3/K2 as needed
  • Orthomolecular Sinatrol – this is something new I want to have on hand this year because I’ve heard great things about it. From their company: “Helps support microflora balance, promotes normal mucus viscosity for healthy sinus function, and promotes a balanced inflammatory response.” I struggled with multiple sinus infections in my teens so I do my best to lower inflammation and support my sinus when I do get sick now.
  • Essential oils: lemon, cinnamon, cypress
  • More sovereign silver as needed
  • More fresh ginger, garlic, onions, lemons and fresh turmeric as needed

Never forget that food is medicine. And while genes are part of the equation, lifestyle largely determines how our genes express themselves. I would be remiss to not mention this point. I’m pretty sure if you’ve been around here long at all, you know I believe diet and lifestyle are the first line of defense when it comes to wellness. The food we are putting in our body, the products we’re putting on our body, etc, are paramount. We have to address those before natural remedies, supplements, and vitamins are going to do us any good.

Here are some of my current favorite resources that have helped me in building my winter wellness arsenal:

Books:

Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide – this book kept rising to the top in all my research so I snagged it. And I’m so glad! It’s an easy read, but very detailed and helpful at the same time. I can tell it will be a book I reference for years to come.

Mommy Diagnostics (The Art of Taking Care of Your Family) – my midwife loans out her library and I just happened to grab this one. I’m so glad I did! It’s fantastic. Honestly, it’s really hard to find and super pricey. I found a copy for around $50 and snagged it because I really feel it’s just that good and a resource I will be returning to again and again. I wanted it on my shelf.

My Pinterest board Herbalism + Homeopathy – where I’m pinning all the winter wellness arsenal goodness. That’s were you’ll find all the recipes I return to again and again, as well as all the new ones I’m trying out.

Mary Ruth’s Organics – this company is one of my top choices when it comes to high quality supplements for my family.

iHerb – this is a new-to-me company and, so far, I love their selection. The minimum for free shipping is super low, shipping is fast and I haven’t had any problem with anything I’ve received. Ultimately, as convenient as Amazon is, I prefer to find alternate methods of purchasing wellness items, including going directly to the companies themselves.

Mountain Rose Herbs – one of my top resources for all things herbs, essential oils, natural remedies and other household supplies (think: beeswax candles). The only downside is they are 2-3 weeks behind in shipping so keep that in mind when ordering. I do love their sourcing and quality and will continue to purchase from them as needed.

There you have it, an overview of why + how I’m stocking our winter wellness arsenal this year. Has this post been helpful? If so, please pin and share and let me know in the comments!

Don’t forget to tune into the podcast episode on the subject.

Or check out other episodes of The Self-Care Sessions.

For more self-care goodness, come join me on Instagram.

If you haven’t joined my email list yet, that’s a great place to find more of the same.

Now you can download The Soul Mind Body Selfcare Guide: 30 Ways to Start Caring For Yourself When You Don’t Know Where to Start for FREE.

Let’s care for ourselves,

Hannah

Disclaimer: I am not a doctor. Everything health + wellness I share here is based on my own personal experience and research. Be your own advocate, mama. Search, ask, dig. Research and find the answers you need. You are worth it.

10 Ways to Care for Your Body

Today I want to talk about caring for our physical health in specific and holistic ways. Because how we care for our bodies affects how we care for our minds which affects how we care for our souls. It’s all connected.

The topic of caring for our bodies might immediately conjure up thoughts of $100 an hour massages or weekly pedicures or shopping sprees, that’s not what I want to talk about at all.

Now those things can have their place, but it’s my mission to redefine caring for ourselves. So that it’s accessible and applicable for every mama, everywhere. So, in this article I’m going to share ten ways we can care for our souls in consistent, tangible, life-changing ways. That don’t cost a lot of money or take a lot of time.

Let’s dive in…

1.) Don’t overthink eating well.

This topic can feel so loaded. Full of do’s and don’ts. Diet trends and 30 day plans. It can feel so overwhelming that we never even take the first step, or we do and quit soon after.

I have been there. Believe me. I’m a foodie so I’m not into all the restrictive eating and crazy diets. I love to look at eating well as a lifestyle. Not a restriction or a “30 days and done,” but the way that I live most of the time.

Because: I only get one life and one body and I want to be here to watch my babies grow up and have babies. I want to live to the fullest, be vibrant and full of energy way past the typical prime. That’s my WHY.

So, the big lesson I’ve learned? Don’t over think it. Keep it super simple, basic, just like whole foods. A few ingredients. High quality. Put them together and you have an amazing meal that fuels your body and brings healing to every cell.

This is going to look different for everyone, but one great place to start is committing to make a daily green smoothie. I usually make mine in the morning, but sometimes if I don’t get to it then, I fit it in for an afternoon pick me up.

Don’t know which recipe to try? Start with this one, this one or this one. So delicious, so simple and a great way to get whole foods into your body on a daily basis.

Once you’ve got the daily green smoothie habit down, start working on something else. Commit to drinking a warm glass of water with fresh lemon juice first thing in the morning. Commit to incorporating veggies into every meal. Make ingredient swaps like: coconut oil, olive oil, grassfed butter or ghee in place of standard vegetable oil or margin. Swap raw honey, pure maple syrup or coconut sugar for granulated sugar. Swap whole fat, organic, grassfed dairy or clean non-dairy options for conventional dairy products.

One step at a time. One habit at a time. A little goes a long way.

PS This is one of my favorite ladies to follow (her blog and insta are amazing!) for inspiration when it comes to eating well as a lifestyle.

2.) Switch to non-toxic personal care products.

We can’t under estimate the impact products make on our health. Especially when we use so many as women, just in a single day.

Switching out our skincare and makeup products for non-toxic options can go a long way in reducing our exposure to so many hormone and health disrupting chemicals.

Where to start? Deodorant. I know what you’re thinking, but natural deodorant has come a long, long way. I use this brand and really want to try this brand. Also, read this article for great info on detoxing to get the most out of your natural deodorant.

Second: body lotion. Our skin is our biggest detox organ, let’s not suffocate it by slathering on chemicals. Switch it out for something completely natural like this oil or this body butter.

Third: skincare. The quality of my skin transformed so much when I traded in my conventional skincare products for non-toxic ones. Ones where I could read (and even eat!) every ingredient on the bottle. This is by far my favorite skincare company. This one is so amazing, too. I also love this one.

Fourth: makeup. This one can feel really overwhelming, especially if you’re used to a certain feel, result and quality in your makeup. And you shouldn’t have to sacrifice any of those while also putting non-toxic products on your skin. This is my favorite non-toxic makeup company. I also like this one and this one.

Fifth: hair care. This one was the hardest for me to switch out. Not going to lie. It’s really hard to find high quality, non-toxic hair care that actually works. But about a month ago, I came across this brand and I am sold. They don’t gum my hair up or weigh it down. They make my hair feel clean and fresh. But I also feel good about what I’m putting on my scalp. I love this, this and this product of theirs.

PS Check out this blog post for a full run down of all the skincare and makeup products I use on a daily basis.

3.) Grab a heatpack.

A heat – what???? Yes, a heatpack. But not just any heatpack. A non-toxic, 100% cotton, made with love heatpack. It’s something so simple that will change your life.

Because heat ministers to the deepest parts of who we are. Think about a warm bath or sunshine, a cozy blanket or a crackling fire on a chilly day. A heatpack is that little bit of healing heat you can take with you wherever you go, whenever you need it most.

  • I warm mine for about 3 minutes in the microwave and tuck it into my covers to warm up the sheets while I’m getting ready for bed.
  • I also use it to warm up in the middle of the day when I have a chill. I’ll put it over my feet when I’m sitting on the couch watching a show in the evening.
  • I lay it over sore muscles when I need tension relief.
  • I use it between my legs or over my lower abdomen for cramping and period discomfort.
  • I use it across my chest for anxiety relief.

So many uses. Worth every penny. Go grab one – and pick a darling cover to go with it.

PS Lindsay- founder of Simply Handmade Heat – is a dear friend. She has a heart of gold. She also has a wonderful, thriving Insta page. Go follow her and give her some love!

4.) Move consistently.

This can feel like another loaded topic. Along with eating well, we tend to overthink movement. Get sucked into all the trends, the do’s and don’ts.

It doesn’t have to be a punishment or an attempt to “even out the scales.” We have to look at moving our bodies as a way we honor them, honor ourselves. As a way we care for ourselves on the deepest level.

And we don’t need to put qualifications on movement. Or subscribe to one way and one way only.

Movement can look like:

  • a walk in the neighborhood with our kids
  • a yoga flow before bed
  • squats and pushups in the backyard while the kids play
  • a 15 minute HIIT work out
  • an hour at the gym if that’s what lights you up
  • a pilates class in person or online
  • dance cardio
  • tennis
  • swimming

So, let’s not overcomplicate it. Let’s not say it has to look one certain way. Let’s just move our bodies consistently. Because they’ve been so good to us and we want to be good to them.

PS If you need some inspo, here are a few of my favorite, free online workouts: HIIT, yoga and barre inspired.

5.) Find a doctor who is right for you.

This can be easier said than done. I know. But I also know that I’m the one who suffers most if I put off finding a good doctor. Now I go in for a well visit around 12 months postpartum after every baby. Even once we’re done having babies, I plan to go in every couple years to make sure that I am staying on top of my hormone health, my thyroid and any other issues that arise.

When we have nagging physical symptoms we can’t resolve, gosh, that can be so draining mentally and emotionally. I know it takes a lot of work to find a doctor and then go through all the appointments and procedures that may be needed. But it’s so worth it for our health, mama. Especially if we can be proactive and circumvent things from happening in the first place or at the very least from getting worst.

I wish I’d learned this lesson earlier. I might not have been diagnosed with borderline Hashimoto’s when I was pregnant with my third. Or had to wean my baby early so I could do intensive protocols for two major gut infections that were affecting my health. Take it from me.

PS I actually wrote a detailed blog post on this exact topic. You can check it out here. I cover how to find the right doctor, how to prep for your first appointment and several different tests you might want to ask for when you go.

6.) Optimize your sleep.

Whoo. I just keep hitting all these loaded topics, don’t I? Ha. I know sleep can be a touchy subject especially if you’re a mom of littles. Those early years are rough. And sleep is bound to be scarce or at the very least very disrupted. No doubt.

BUT. As a mom to three (almost four!), I’ve learned over the years several ways to optimize the sleep I do get. I’m not going to paint a picture of a 3 hour evening routine and 9 hours of sleeping bliss for you because I know that’s not reality. And would probably have you clicking away faster than I could say snooze.

Instead let me share with you bullet point style several ways to optimize the sleep you DO get. Whether it’s two hours or four or 7 hours broken into 30 minute increments.

  • Wear blue light blocking glasses after sunset
  • Drink 1/4 cup tart cherry juice in the afternoon (high in melatonin)
  • Shut off all screens an hour before bed
  • If you wake consistently around 2-3am try eating a small, protein heavy snack before bed (spoonful of almond butter)
  • Use black out blinds and/or a sleep mask
  • Keep your room cool
  • Use ear plugs if you can or least white noise
  • Go to bed and wake up at consistent times even on weekends
  • Remember that the most important hours when it comes to sleep benefits are between 10pm-2am. If at all possible, aim to be asleep during that time
  • As soon as you can after waking get into natural light or use a sunlight therapy lamp to reset your circadian rhythm
  • Add in a magnesium supplement. I love to take 400mg of magnesium glycinate before bed or use the Natural Calm powder if I need to get my bowels moving.

PS Sometimes you do need help getting the baby to sleep. I wish I could go back and do so many things different with my second. I was exhausted and overwhelmed at the time. But this I know – I could never (or should say would never) live through another season like that without trying several things first. Like taking this course on baby sleep and consistent chiropractic care for baby. Just to name two.

7.) Make sure you’re hydrating.

I think hydration is one of the most underrated aspects of caring for ourselves. It’s simple, straight forward, but often over looked or even forgotten. But we can make it fun! And comforting! And healing! And a sprinkle of sweet pauses through out our day. It’s all in how we approach it.

I cannot get enough yummy, healing drinks. Of course, some good, filtered
water hits the spot most times. But I like to get a little creative and use my
drinks to not only stay hydrated, but sneak in some good fats, protein and
healing herbs whenever possible.

Above and beyond my 8 glasses of filtered water, I drink 2-3 healing drinks
a day. I love a good, organic coffee, but I try to stay super light on the
caffeine. Sometimes I make this dandelion tea. Or a golden milk latte. Or
some of my favorite mushroom coffee. Any and all of these can be served
piping hot or iced. You can also check out my Instagram highlights where I
share all my favorite coffee substitutions.

PS I have two great resources for you on this topic:

1.) I put together a video with all of my hydration tips in one place.

2.) I put together a FREE guide with all my favorite drink recipes: Grab my Healthy + Healing Warm Drink Guide here.

8.) Take a regular detox bath.

Incorporating a detox bath into my self-care routine is one of my favorite
things to do. I take one 2-3 times per week. It’s calming, healing and
relaxing. A good detox bath is just what the doctor ordered any time of year, but especially when our detox and immune systems need that extra boost.

Here’s a post I wrote with my favorite detox bath recipe, plus the one thing
you can do to maximize the benefits of your detox bath (bonus: it doesn’t
cost much or take much time).

PS Detox in general is so important. And something our body is doing on a daily basis whether we realize it or not. But if we can jump in and support it in its natural processes, so much the better. Other ways to do this?

  • Infrared sauna
  • Sweating it out through movement
  • Dry brushing
  • Staying hydrated with lemon water or dandelion root tea
  • Lessoning the burden on our livers by cutting down on caffeine, alcohol and sugar consumption.

9.) Add in Some Supplements

My number one priority is always to focus on eating whole foods that
support my body and my health in all the ways. But when and where I need
some extra support, I like to have these supplements on hand:

  • A good Multi-Vitamin. I love and use Megafood’s Mama and Baby 2 prenatal. But anything by MaryRuth’s Organics is excellent, too.
  • Collagen. I add this right into my daily smoothie.
  • Zinc. Proper zinc levels help support the immune system, skin health and so many other processes in the body.
  • Vitamin D3 drops. To help keep my levels optimal when I can’t get as much sun (I usually supplement October – April). If you’re not sure what your Vitamin D Levels are, have your preferred practitioner check them.
  • A methylated B-Complex. I take this only in the morning otherwise it can tend to disrupt my sleep.
  • Magnesium. I take 400mg of magnesium glycinate every night before bed.
  • Elderberry. The QUEEN of preventative measures. Especially in the cooler months. You can even make your own. Here’s the recipe I use.

10.) Create Your Own Self-Care Routine

Grab a piece of paper and a pen. Don’t worry – this is going to be fun!

Make three sections: Morning, Mid-Day and Evening.

Write down: the time you usually wake up and then list the things that help you start the day off right.

Do the same for Mid-Day: the time you usually eat lunch and the things that
give you a little pick-me-up (if you’re a mom, you can focus this middle
section around nap time like I do).

Do the same thing for the Evening section. Now you’re done. This is the outline for your self-care routine.

Take it for a spin tomorrow and see how it goes. It will take a little trial and
error, but you’ll figure out a routine that works for you. Yoiu might always do everything on your list every day. It might shift and change with the seasons. But you’ll have a framework to use, to refer to, to make sure you are caring for yourself in consistent, tangible, life-changing ways.

Here’s an example of my morning self-care routine to get you started:

  • Wake up at 7am
  • Do my skin care routine
  • Drink a glass of water
  • Spend a few minutes in the Word + prayer
  • Get dressed
  • Do my hair + makeup
  • Make my bed and tidy my room + bathroom
  • Drink a green smoothie + eat a high protein/high fiber breakfast
  • Do the most important thing on my to do list

PS I wrote a full blog post on creating your own self-care rhythms. Check it out here!

This list is by no means exhaustive. Have anything to add? Let me know in the comments!

Aslo, have any questions for me? Leave them in the comments, too, and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

For more self-care goodness, come join me on Instagram.

Or check out my podcast The Self-Care Sessions.

If you haven’t joined my email list yet, that’s a great place to find more of the same.

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

Disclaimer: I am not a doctor. Everything health + wellness I share here is based on my own personal experience and research. Be your own advocate, mama. Search, ask, dig. Research and find the answers you need. You are worth it.

My 10 Minute Daytime Makeup + Evening Skincare Routines [Plus All My Favorite Skincare + Makeup Products]

It’s about time I wrote this post. Something fun + light that also happens to be steeped in #soulmindbodyselfcare. Who doesn’t want or need more of that, right? I know I do.

Even if all you have is 10 minutes, this is for you. Heck, even if all you have is 2 minutes, this is for you. A little goes a long way.

I am not a makeup or skincare professional by any means. In fact, most days, although I always practice my skincare routine, I often skip makeup. But, maybe it’s everything currently going on in the world or being in the trenches of the first trimester, lately I’ve been craving the color and definition makeup provides on a more regular basis.

The bottom line: whatever makes you feel cared for, tends to your needs, and brings out your truest self – do more of those things.

For me that means a morning and evening skincare routine that usually takes me about five minutes each. The evening skincare routine I’m going to be sharing here is my longer, 10 minute routine that includes removing makeup, exfoliating and a simple gua sha flow.

It also means makeup when the mood strikes. Some days that means a little blush on my eyelids and cheeks, concealer under my eyes, curling my eyelashes and swiping on some lip balm. Somedays it means adding tinted moisturizer, mascara and brows to that. Somedays it means the full routine: primer, eyeshadow, eyeliner and color on my lips, too.

I want to show you what I do, so let’s dive in…

My 10 Minute Daytime Makeup Routine

This routine is quick + simple. I’m going to break it down by 2 minutes, 5 minutes and 10 minutes and then you can choose your own adventure. I’m going to list everything I use and I also have a video of my full routine linked for you so be sure to check that out.

2 Minutes

This is my daily go-to. If I only have a couple minutes or I just don’t feel like wearing much makeup but I still want to feel put together. I put concealer under my eyes, swipe blush on the center of my eyelids and on my cheek bones. Then I curl my eyelashes and add some balm to keep them curled + enhance my natural color. For a final touch, I swipe on some of my favorite lip [everything] balm.

5 Minutes

When you’re feeling like a little bit more. Before I start, I’ll mix some tinted moisturizer in with my face cream to create a nice base. It’s not high coverage, just enough, and it never feels cakey. I do my two minute routine, but add a couple coats of mascara instead of the balm and also swipe on some tinted brow gel to set + shape + fill them in a bit. A little goes a long way.

10 minutes:

This is the full routine. I never do more than this. Once in my life I’ve worn fake eyelashes [and it wasn’t even my wedding day, go figure, ha]. I’m not fancy, but this 10 minute routine is fancy for me. Just the right amount. For a date night or special event or just an average day at home when I feel like dolling up a little.

After the tinted moisturizer and before mascara, I put some primer on my eyelids, then shadow – usually a light color all over + up to my brow, a pinkish tone on my lid + a darker color in the corners to create depth. Then eyeliner with a mini cat wing if you’re brave [I’m not very often] and a color on top of my lip balm.

Makeup Favorites:

Acure Seriously Soothing Day Cream

No.7 Match Made Blusher

Pacifica Coconut-Infused Mineral Eye Shadow

Smashbox Photo Finish Foundation Primer (I have a sample size)

Vapour All Natural Illusionist Concealer 020

W3llPeople Bio Tint Multi-action Moisturizer with SPF 30
W3llPeople Bio Correct Multi-Action Concealer
W3llPeople Brow Gel Expressionist
W3llPeople Expressionist Liquid Eyeliner
W3llPeople Expressionist Mascara
W3llPeople Nudist Multi-Use Cream in Nude Berry

My 10 Minute Evening Skincare Routine

Skincare is very important to me. I really believe that healthy skin is the best foundation for natural beauty. It elevates everything. When we’re taking care of our skin, makeup is allowed to enhance instead of acting like a mask.

I’m going to share my full-length evening skincare routine. I don’t do all these steps or use all these products every single night. I’ll break it down like I did for my makeup routine.

My Routine

First, I remove makeup if I’m wearing it. I like to take most of it off with my makeup eraser cloth and/or use the oil cleansing method.

Second, I exfoliate once or twice a week (if not more).

Third, I restore my skin’s PH balance by using a toner.

Fourth, I smooth on an oil or serum and do my Gua Sha routine.

Finally, I finish with a healing balm to seal in all the moisture overnight and also swipe some on my lips.

Skincare Favorites:

Acure Brightening Cleansing Gel
Acure Brightening Face Scrub
Acure Seriously Soothing Blue Tansy Night Oil

BambuEarth Rosewater Cleanser
BambuEarth Face Oil
BambuEarth Rosemary Toner
BambuEarth Pumpkin Oat Glow + Mask
BambuEarth Everything Balm

Primally Pure Baby Balm
Primally Pure Gua Sha Stone

Makeup Eraser Makeup Remover Towel

Mary Ruth’s Microdermabrasion Cream

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. 

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Also, check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

My Sunshine Smoothie Recipe [For When You Need a Mood + Immune Boost]

This smoothie just makes me happy. If that’s not reason enough for you to try it, there’s also this: it’s packed with mood + immune boosting goodness. From the veggies (which you can’t taste!) to the anti-inflammatory + antioxidant-rich turmeric, to all the Vitamin C in the fruit, to the Vitamin D3/K2 and adaptogen blend (if you choose to add them in), this smoothie is a powerhouse.

Let’s jump right in…

Add to a high-powered blender…

  • 1/2 cup spinach (if you want a deeper yellow/orange color, leave this out + up the cauliflower)
  • 1/2 cup cauliflower (steamed, roasted or riced; raw will give a stronger flavor)
  • 1 carrot (cut into chunks)
  • 1/2 banana (optional for extra sweetness + creaminess)
  • 1 orange (peeled, quartered, de-seeded)
  • 1 cup tropical fruit of your choice (I love a mix of mango/strawberry/pineapple/peaches I get from Costco)
  • 1 inch fresh turmeric (peeled)
  • 1 tablespoon coconut oil
  • A pinch of fresh ground black pepper (activates the curcumin in the turmeric)
  • 3-4 cups filtered water

Then try these add-ins…

Blend everything until smooth, pour into a glass + enjoy! This makes enough for two 16oz servings. I like to drink one and save some for an afternoon pick-me-up or easy breakfast.

Do you love this recipe and want a couple more to add to your smoothie rotation? Try my Delicious Chocolate Cherry Green Smoothie or my Beet-licious Smoothie. They are both on heavy rotation over here.

If you’re new here and not sure where to start, how about reading my self-care story and then jumping on my email list by grabbing My Healthy + Healing Warm Drink Guide for FREE. I promise I’ll never spam you, mama. My heart is to help you care for yourself.

Let’s care for ourselves,

Hannah

Practical Self-Care Tips for When You’re Sick

This year we drove cross-country to be with my family for Christmas. Thirty hours one way with the three kiddos, but it went so much better than we thought it would. The kiddos did great, the roads were clear and we made it.

Fast forward to the day after Christmas. My daughter came down with the flu. After that, we all fell like dominoes. Thankfully staggered, but still. Phew. I’ve been super sick in the past, but I’ve never had the flu like that. It truly laid me out. Migraines, chills, fever, fatigue, loss of appetite, stomach trouble, skin rashes, body aches… the whole shebang.

When life knocks you down the ladder to simple survival, it has a way of testing your routines, your self-care rituals, your tried-and-trues. What’s left is what is truly important, what really works.

You don’t have to be fighting the flu to implement the tips I’m going to share. Perhaps you’re feeling a cold coming on or you just feel extra run down. Pin this post and save it for later. Save the link to a note on your phone. Email it to yourself. Share it with a friend who is sick. Whatever works.

Let’s dive in…

Rest.

WHY I know resting can be the hardest part of recovery. It is for me. But resting is not laziness. So much healing happens in your body when you allow it to rest. So, give yourself permission to “fall behind.” Strip everything down to the bare bones. Put all the non-essentials on hold and let yourself rest. This is self-care.

HOW What are some specific ways you can rest when your sick? The answer to that question can vary person to person. But here are a few suggestions to get you started:

  • nap whenever you can
  • lay on the couch for large portions of the day
  • go to bed early + don’t set an alarm
  • stay off your phone and let your mind rest

Outsource.

WHY Because you can’t do it all. Especially when you’re sick. Remember, mama: you’re human. It’s okay to have needs, to ask for help, and to accept help from others.

HOW Once you’ve stripped everything down to the bare basics, see if you can outsource even some of those things. Here are a few examples:

  • Order your groceries online and have them delivered.
  • Order all other necessities from places like Amazon or Walmart and have them delivered.
  • If you don’t have delivery available in your area, ask your spouse to pick them up or ask a friend to drop them off.
  • If you’ve ever used a meal delivery service, now would be the perfect time.
  • Accept any and all help that is offered.

Hydrate.

WHY Staying hydrated is super important in general, but especially when you’re sick. If you have a fever and you’re sweating a lot or you soak in a bath or perhaps you’re throwing up, then you’ll want to make sure you’re staying hydrated so your body can fight off illness.

HOW This is also easier said than done. I know I didn’t have much of an appetite when I had the flu and everything tasted bland. Water was hard to drink like I normally do. So, I added a splash of 100% pomegranate juice to my water, I drank bone broth with a sprinkle of salt and lots of herbal teas. Aim to drink half your body weight in ounces of water, more if you’re running a fever.

Check out this video for more tips on staying hydrated.

Move.

WHY Depending on how sick you are (there were several days with the flu when I could barely get up off the couch), this might be something you save for later in recovery. But slow, gentle movement can help your body release stiffness, boost your mood, and encourage lymphatic drainage.

HOW Here are a few different ways I moved while I was sick:

Soak.

WHY Speaking of stiffness and lymphatic drainage, a detox bath will aid those as well. It will also help ease body aches, increase circulation, and promote relaxation. Epsom salts contain magnesium which is quickly depleted when our bodies are under stress (ie sick). Our bodies need magnesium for so many reasons, including helping our muscles relax and promoting restful sleep.

HOW Whether I’m sick or not, I love to soak in a detox bath a couple times a week. Check out this post for my favorite detox bath recipe and tips.

Eat.

WHY It’s so important to be supporting our bodies while they fight off illness. We don’t want to burden them any more than they already are. If you have an appetite, food is one of the best ways you can get nutrients needed to heal.

HOW If you have an appetite, focus on eating warming, whole foods that support your body with nutrients needed for the healing process. Think: room temperature, veggie-heavy smoothies, bone broth, soups, roasted veggies, and lots of good fats. Listen to your body. If you don’t have an appetite, try simply sipping on a mug of warm broth. Note: processed foods, sugar, caffeine, alcohol, conventional diary and gluten are all hard on our bodies, even on our best days. Try to steer clear of those while you’re body is recovering.

Here are some of my favorite healing meal ideas:

  • Veggie lentil stew made with bone broth
  • Chicken thighs, sweet potatoes, brussel sprouts or green beans roasted on a sheet pan
  • Chicken soup made with bone broth
  • Sauteed kale or Swiss chard, garlic, onion, any protein you’d like, served over polenta
  • This smoothie or this smoothie on repeat.

Outside.

WHY Sunshine and fresh air are both helpful when we’re trying to heal. Sunshine can boost Vitamin D levels (which boosts our immune systems) and fresh air can clear out our lungs and deliver much needed oxygen to our cells.

HOW If you can’t make it outside or it’s too cold, try to find a sun spot or west facing window to sit in. Otherwise, take a mug of something warm (if it’s chilly) or top off your glass of water (if it’s warm) and sit outside in the sun. Lay out if you can, exposing as much skin to the sunshine as you can. And don’t wear sunglasses! One of the big ways our bodies synthesize Vitamin D is through our eyes. If you have the energy, go for a slow walk around your yard.

Supplement.

WHY While the tips we’ve previously discussed will always take precedence over supplementing, a high quality supplement has it’s place.

HOW Here are some of my favorites to use when I’m sick:

Plan.

WHY Sometimes just having something fun to look forward to is enough to boost our spirits and tune our minds to recovery.

HOW I scheduled a hair appointment for when I started to feel better. It was so relaxing and rejuvenating. Here are a few more ideas:

  • Meet a girlfriend for lunch and a pedicure.
  • Go to a tanning salon. Seriously.
  • Get a massage.
  • Plan a day trip to somewhere new (or maybe an old favorite).
  • Plan that summer vacation or your winter getaway.

Listen.

WHY When we are in the habit of listening to our bodies, we can sense intuitively what they need most in order to heal. Being mindful can speed our recovery and give us powerful insight.

HOW Do a body scan and take note of how you feel. Now answer these questions: where do I need the most support? What can wait? What is working? What isn’t? Now you have some powerful information to use as you move forward in the healing process and beyond.

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

My Beet-licious Smoothie Recipe [Why It’s Not for Everyone + Some Great Add-In’s to Try]

I’m just going to start this off by saying: this recipe is not for everyone. And maybe that’s not the way to sell a recipe? But I had to put it out there. This has beets in it (if the title + the color didn’t give that away, ha), so it has that distinct earthy taste. I love it. But I’ve come to realize there are two camps when it comes to beets: love them or hate them. Which one are you?

If you love them or if you’ve never tried them, give this recipe a go. Maybe it will convert you. But I know you might still be thinking: why beets? What’s in them for me? Beets are a power house of nutrition. They contain folate, fiber and potassium. They can support your heart health, keep your digestive system moving and lower blood pressure + inflammation. Read more here.

So, are you ready to give this smoothie a try? Then let’s jump right in…

Add to a high-powered blender:

  • 1 cup fresh spinach
  • I cup beets, cubed and steamed
  • 1 cup frozen or fresh peaches, mango, oranges and/or melon
  • 1/2 cup frozen cauliflower
  • 1 banana (optional – I usually leave it out, but it does make it sweeter + creamier)
  • 4 cups filtered water (more or less depending on whether you want to eat it with a spoon or drink it with a straw – I’m a straw person)

Then try these add-in’s:

  • 1/2 cup bone broth + cut back water amount if using (Hear me out on this one: you can’t taste it, promise! And it packs a serious nutritional punch. Think: collagen/gelatin, potassium, several amino acids, and protein. Still not convinced, read this.)
  • 1 scoop collagen (instead of bone broth; I love Vital Proteins brand)
  • 1 tablespoon coconut oil (source of good-for-you fat + immune boosting lauric acid that can kill bacteria and viruses. More on coconut oil here.)
  • 1 tablespoon whole, raw flaxseeds (provide fiber and hormone balancing omega-3’s. More here.)
  • 1 tablespoon elderberry syrup (I could write a love song to elderberry syrup, but I’ll just say this: go here, make some and try it for yourself. Especially in the colder months, it’s an immune-boosting game changer.)

Blend everything until smooth, pour into a glass + enjoy! This makes enough for 3 16-oz servings. I like to drink one and save some for an afternoon pick-me-up or easy breakfast.

Still not sold on beets? Or loved this recipe and want another to add to your smoothie rotation? Try my Delicious Chocolate Cherry Green Smoothie. Promise you’ll love it! I mean, beets might be a stretch, but who doesn’t love chocolate, right?

If you’re new here and not sure where to start, how about reading my self-care story and then jumping on my email list by grabbing My Top 10 Self-care Tips for FREE. I promise I’ll never spam you, mama. My heart is to help you care for yourself well.

XOXO,

Hannah

6 Things I’ve Done to Ease My PMS Symptoms [Plus the One Thing You Can Start Doing Today]

Even though books and books and books could be filled with all the PMS jokes out there, all the stereotypes and quips…PMS is not normal. And it’s not something we should accept as “just part of being a woman.” As with any health + wellness related issues, we shouldn’t stop searching for answers if we still have questions. We shouldn’t just accept the status quo.

I would always have characterized my PMS symptoms as mild. Just generally feeling bleh, a little more tired, craving some extra carbs, irritable when pushed. But, man, oh, man, there were about two months in a row (Jan/Feb) that threw me for a loop. And sent me searching for answers.

I was not myself. Angry, irrational, exhausted, hyper sensitive to any and all stimuli, unmotivated, depressed, craving all the things, slow recovery from working out, just…ugh… I wanted to go somewhere and be totally alone, just stop life. And I wasn’t just feeling this way for a couple days, I was feeling this way for about two weeks out of the month.

As I researched, I started gathering tid bits of wisdom. Simple things I could try, tweak, change that would have a big impact. And I started learning more about how our bodies go through seasons in a month much like a calendar year. Spring, summer, fall, winter. So many things started making a lot more sense.

Disclaimer: I am not a doctor. Please check with your care provider before starting any new supplements, especially if you are pregnant and/or breastfeeding. Do your research, be your own advocate.

Here are a few key things I did to ease (+ pretty much eliminate) my PMS symptoms:

1. Drink Stinging Nettle Leaf Tea.

I had never heard of stinging nettle tea before I found Nicole Jardim – The Period Girl. You can go to her website and take a simple quiz and she’ll send you a free guide to addressing your specific PMS symptoms. Super informative and enlightening, one of the more impactful freebies I’ve received in exchange for my email. That’s how I learned about stinging nettle tea. It contains Vitamins C, K and A as well as magnesium and calcium. All of which greatly support our bodies during PMS.

I buy my stinging nettle tea in bulk and brew up a batch every few days. I love mine cold the best. I’ll often steep it in a large glass jar in the sun on my front porch. It’s not only a great way to mix up your hydration game, but it really does help support your body’s cycle.

2. Listen to your body when it comes to the exercise that’s right for you.

It goes without saying that exercise releases endorphins that help us feel better. But if you over do the exercise, especially the week before your period, it can leave you feeling worse instead of better. In recent months, even longer yoga sessions were too intense for me the week before I started my period.

The key is this: listen to your body. If you’re feeling a HIIT workout, by all means, go for it. Sometimes I am. Other times I’ve found I crave slow, gentle movement that week. Lots of neighborhood walks, mindful yoga flows and stretching. It’s good to keep moving, and, as long as you’re listening to your body, you’ll be good to go.

3. Up your magnesium intake.

Did you know that somewhere around 90% of us are deficient in this important mineral? Crazy, right? So many things can deplete it and it’s so vital to so many processes in our body.

Upping my magnesium has been a game changer for me. I’ve taken it in capsule form for over a year now. I’ve also used magnesium oil. Neither one really seemed to make a difference. But then I started taking Pure Magnesium Glycinate before bed and it makes a huge difference.

A couple other great ways to get extra magnesium? Taking regular epsom salt baths and eating plenty of dark leafy greens like kale, chard, spinach and beet greens (more on that in a bit).

BONUS: making sure to focus on a veggie heavy diet will naturally increase your fiber intake and fiber helps keep you regular which helps ease PMS symptoms.

4. Add an adaptogen blend to your daily green smoothie.

Yes, I recommend a daily green smoothie. It’s a great place to start if you don’t know where to start. Try my favorite recipes here, here and here.

I’m relatively new to the world of adaptogens. I haven’t used them much at all, but I was desperate for anything that might help. So, I did some research and found a blend I could add to my morning smoothie.

This MegaFood Maca Plus blend is excellent and it made a noticeable difference. It’s packed with adaptogens like: ashawaganda, motherwort, vitex (chastetree berry) and maca.

5. Lay low on the alcohol, caffeine and sugar.

I know. Easier said than done. To cut back on alcohol, I love to muddle mint + lime, add some crushed ice and pour over some La Croix. Or I’ll blend any fresh fruit I have on hand with ice + La Croix and pour it into a fancy glass.

I try to limit my caffeine to 1 cup no more than 3-4 times a week. I’m even experimenting with cutting that back because I see a difference when I don’t drink caffeine. I sleep better + my digestion is a lot more calm. When I do drink caffeine, it’s this coffee that’s packed with medicinal mushrooms. Otherwise I’ll make a matcha latte, turmeric tea or a healing hot chocolate.

Cutting back on sugar is another beast. Not only because it’s just not fun but because SUGAR IS IN ABSOLUTELY EVERYTHING. Check all your labels and then check them again. I’ve found cane sugar lurking in my favorite sriracha sauce and bone broth. The best tactic I’ve found to cutting back on sugar is to find or make substitutions so that I’m supporting my body but also not feeling deprived.

Some of my favorite substitutes are: Hail Merry cups, Heavenly Organics mint chocolate patties, Honey Mama’s chocolate and this amazing chocolate cake recipe.

6. Eat more beets.

Seriously. Eating beets makes a huge difference when it comes to my PMS symptoms. Beets keeps me regular – TMI?? But regular is good, because that’s how our bodies eliminate excess estrogen and toxins. And that greatly eases PMS symptoms.

Beets are high in potassium, vitamin C, fiber, betaine (helps fight inflammation), folate and manganese. They are rich in phytonutrients and aid your body in detoxification.

BONUS: eat those beet greens, too! They are rich in protein, phosphorus, zinc, fiber, vitamin B6, magnesium, potassium, copper, and manganese. They also supply vitamin A, vitamin C, calcium, and iron. Did you know they have more iron than spinach? I didn’t know that.

I saute mine up in avocado oil with some garlic, onion, sweet potato and breakfast sausage and they taste amazing. So, eat your beets (and beet greens) because they’re good for you!

And I couldn’t help but throw in a bonus #7:

7. Layer on the self-care.

Last but definitely not least. This one you can start doing right now, today. You all know I love me some #soulmindbodyselfcare. And I’ve been layering it on even more, especially the week before my period.

I’ve been:

  • Going to bed earlier + sleeping in a little later.
  • Taking regular epsom salt baths.
  • Drinking lots of warm, healing drinks —> Get my free guide with all my favorite recipes HERE.
  • Upping my water in take (and adding some sole!).
  • Doing a face mask and painting my nails regularly.
  • Taking a nap.
  • Laying on the couch + just watching TV (current favorite shows right now: Boise Boys on HGTV and Beat Bobby Flay on Food Network).
  • Eating lots of soups + smoothies + roasted veggies that are easier to digest.
  • Saying no to anything extra, leaving plenty of margin.

I have seen a night and day improvement since implementing all these things. The month after I started, my PMS symptoms only lasted two days. The month after that, they lasted one day. And this past month the only symptoms I had were craving a few more carbs + feeling a little more tired. I only wish I’d started sooner.

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. 

For more self-care goodness, head over to the podcast.

You can also snag the FREE self-care guide HERE.

Let’s care for ourselves,

Hannah

How to Find a Doctor Who is Right for You [Making the Most of Your First Appointment + What Tests to Ask for When You Go]

Can we all agree that finding a good doctor – I mean, a really, really good doctor- is not easy? It feels impossible actually. Like finding a needle in a haystack. I want to help ease that pain a little by sharing some of the things I’ve learned over the years. Through trial and error. Blood, sweat and tears. You get the picture.

Let’s dive in…

1.) Word of mouth is so powerful, that’s how I found my current doctor and the doctor before that. Annnnddd…the doctor before that. Ask a friend who shares similar medical approaches as you. Ask a friend of a friend. A word of mouth referral is the best method I’ve found. Never under estimate the power of word of mouth.

2.) That being said, there’s not always the luxury of word of mouth (if you’re new to an area, etc), but we live in the age of the internet. I start by searching for naturopathic or functional medicine doctors in my area. I read through the websites that come up and choose the one that most resonates with me. In other words, I go with my gut. That’s how I found the midwife I used with my third baby and I loved her.

3.) To help narrow the search, I look for a few key things in a potential doctor:

  • A doctor who ascribes to a holistic approach to wellness, not a one size fits all. Because there is no “one size fits all” and anyone who says there is…well, run, sister, run. We are all so unique, it’s going to take more than a standardized scale or range of symptoms to address our overall health. Most of the time there are no quick fixes either, which leads me to the next thing I look for…
  • A doctor who is willing to spend the time to dig deeper and ask pertinent questions. I don’t care who you are, I don’t want to sit in your waiting room for an hour to be rushed in and out of my appointment in ten minutes because that’s “all you have time for.” Nope. Or to be told “there’s a cream for that” when it’s a skin issue I’ve had for years that I’ve tried all.the.things. to cure. Yes, I had a doctor tell me that in the first two minutes I was in his office. I didn’t end up using the cream and discovered months later that I had a sensitivity to conventional dairy. I cut out dairy and my skin cleared up. Go figure.
  • A doctor who doesn’t feel threatened when I bring my own research to the table. Because I do bring my own research. And we should! We need to be prepared and educated when we go to the doctor. We have to be our own advocates and take ownership of our own health.

4.) If you’re going to a doctor and something feels “off”, you feel uncomfortable or you’re not seeing any results after giving it the good old college try, don’t be afraid to walk away. You’re the customer and you don’t owe anyone anything.

Once you’ve found a doctor you’re comfortable with, it’s time to prepare for your first appointment. This is important so that you can get the most out of your precious time (and money!).

Here’s how I prep:

  • I make a note of the top 3-4 health issues I want to resolve. This helps to give some focus to my care so I don’t just shotgun a bunch of symptoms.
  • I also like to do research on how those health issues are typically approached. What treatments and supplements are common, so that I have knowledge of the terms and procedures.
  • I make a note of any supplements I’m taking and protocols I’m following.
  • I write down in detail any questions I have because I often space when on the spot.
  • I also pull out any recent medical paperwork/labs/test results that I feel might be helpful and bring those along.
  • I also try to figure out what my insurance covers and what it doesn’t, so that I’m prepared for any out of pocket expenses. “Try” being the key word… Can I just say how much I hate insurance? Hate is too nice a word. Anyways. Moving on…

Here are the tests I ask for (especially around 12-16 months postpartum):

  • A hormone panel. At the very least, I have my progesterone levels checked. I’ve heard good things about the Dutch Hormone test. I may still have that done in the next couple months if I don’t see some resolution with a few things.
  • Vitamin D levels. Optimal levels should be between 50-80. Here’s a great overview on this topic. It’s good to know where you are because low levels aren’t good and if you’re on the high end you know you can ease up on any supplementing.
  • A full thyroid panel. Ask for: TSH, Free T4, Free T3, Reverse T3, TPO Antibodies, and Anti-TGB Antibodies. Here’s a great article explaining why.
  • Some other things you might consider having checked or tested: your ferritin (iron storage) levels and B12, a GI Map stool test, a food sensitivity test or a hair mineral analysis.

One last note, if you don’t have money in the budget or access to a good doctor or you know the tests you need and you’re in-between doctor visits, I have heard great things about EverlyWell. This is not sponsored in any way and I’ve never personally used the service (but I have family members who have). It might be worth checking out!

I hope this was helpful. Navigating doctors and appointments and tests is hard enough, you shouldn’t have to do it alone! If you have any questions, please leave a comment or shoot me an email.

Let’s care for ourselves,

Hannah

P.S. Sign up for the monthly #soulmindbodyselfcare newsletter that’s full of so much more self-care goodness and get my Soul Mind Body Selfcare Guide for FREE with 30 ways to start caring for yourself, right now, today.

Disclaimer: I’m not a doctor. I don’t have any formal medical training. Please do your own research and don’t just take my word for it.

The Perfect Recipe for a Relaxing Detox Bath [Plus the One Thing I Do To Maximize Its Benefits]

I love a good detox bath. I take one at least twice a week.

Here’s my favorite recipe:

  • 1 Cuzn Bath Ball (removes chlorine and other impurities)
  • 2 cups Epsom Salts (gives a magnesium boost and help with muscle tension)
  • 1/2 cup baking soda (aids in the detox process and can be very soothing if you have any skin conditions)
  • 2 Tbsp bentonite clay (aids in the detox process. NOTE: put some cheesecloth over your drain if you’re worried about clogging the pipes.)
  • 1 Tbsp coconut oil (moisturizes the skin, provides anti-macrobial and anti-fungal properties)
  • Essential oils of your choice (I love lavender or grapefruit)

Mix all the ingredients into warm-as-you-can-stand-it bath water and soak for at least 20 minutes. Some sources say you don’t want to soak much longer or your skin will start to reabsorb anything you’ve detoxed.

I love to grab a large glass of filtered water with a pinch of pink Himalayan salt to re-hydrate while I soak. I usually drink one more glass after I get out as well.

I try my best (doesn’t always happen) to put my phone away and grab a book or magazine or maybe a journal instead so I can fully unwind.

Bonus: to maximize the benefits of my detox bath, I like to dry brush before hopping in the tub. Dry brushing gets the lymphatic system moving and can aid in the detox process. It also helps exfoliate and rejuvenate the skin.

For more self-care goodness, come join me on Instagram.

If you haven’t joined my email list yet, that’s a great place to find more of the same.

Also, check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Now you can download The Soul Mind Body Selfcare Guide: 30 Ways to Start Caring For Yourself When You Don’t Know Where to Start for FREE.

Let’s care for ourselves,

Hannah

My Delicious Chocolate Cherry Green Smoothie Recipe [Plus My Favorite Add Ins + Why]

I make this smoothie nearly every morning. It’s such a great way to start the day. It packs a serious nutritional punch and – bonus – my kiddos love it, too. Self-care all around!

  • 1 cup milk of choice (I use almond)
  • 1 big handful of baby spinach
  • 1 banana
  • 1/2 cup riced cauliflower
  • 1/2 cup frozen cherries
  • 1/4 cup raw cocoa powder
  • 2 tablespoons whole flaxseeds
  • 2 tablespoons coconut oil
  • 1 tablespoon maple syrup ( sub with a date or two)
  • 1 cup ice, crushed

Cover all ingredients with filtered water and blend until smooth in a high speed blender. I use this one.

This amount makes enough for two small smoothies for the kiddos and two large ones (16oz) for me. I usually drink one at breakfast and another at lunch or as an afternoon pick-me-up.

Now for those add-ins…

Before I blend:

  • 2 scoops collagen (supports gut health and skin/hair/nails)
  • 1/2 teaspoon camu camu powder (high in vitamin C, but bitter tasting so I go easy)

After I blend:

  • A dropper of probiotics for the kiddos (supports gut health + immunity)
  • Vitamin D3/K2 drops, 4 for me and 1 for the kiddos (D3 boosts immunity + helps the body absorb calcium; K2 supports oral health)
  • Iodine drops, 3 for me and 1 for the kiddos (aids in so many processes in the body, supports the thyroid)
  • A couple times a week, a dropper full of zinc for everyone (huge for immune support, I use this mainly in the winter months)
  • One scoop of this Maca Plus blend for me (awesome for hormone balance + PMS symptoms)

It’s such a great way to start the morning and a delicious way to get so many wonderful nutrients. I really believe this is one of the big components to staying well, especially in the cooler months.

Did you try it? Let me know what you think in the comments! I’ve linked all my faves, but you can also find them over on my favorites list.