Ok guys- if you were following me last January, you may remember my goals at the start of the year. Inspired by an idea that one of my clients shared, I decided to write out a list of 23 things I wanted to do 23 times this year. The goal was to be productive, but also make time for getting outside my comfort zone with fitness and professional goals while making sure I made time for self care and the relationships that matter to me.
So…how did I do???
I’m giving myself a solid B plus! It may not be a surprise from a trainer, but I met my fitness goals by February 💪 I read most of the books I hoped to, caught up on some professional journal articles and got some household organization tasks checked off my list (definitely not a preferred activity for me!). I volunteered a lot, got together with friends, sent out good ol fashioned cards to friends and clients and started participating in some networking events.
Did I finish everything?? Nope. And it’s super helpful to see which ones I didn’t. I’m SO not beating myself up about that though- and I’m still planning on checking off those goals this January. I believe progress is progress and moving the needle forward consistently over time is way better than pushing for a deadline just to check off the boxes.
This year, I’m honing in on just a few very significant professional and personal goals, but I’m going to remember how good it felt to diversify my daily “to dos”, especially prioritizing self care, friendships and family time in the midst of the drive to “achieve” more. I’m convinced that day to day life may never be completely balanced for me, but over the course of the year, balance and holistic wellness is achievable!
I’d love to hear what you’re looking forward to in 2024!!
Todays blog is about a topic I chat with my mom friends about atleast a few times each week (and you probably do too, if you have young kids)…how the heck do I get my child to eat more protein?!? And preferably not all in the form of chicken nuggets…
It doesn’t escape me that I am lucky (though, I credit it more to lots of consistency and perseverance, haha…but I digress…) that both of my kids are really “good” eaters. They’re still kids, don’t get me wrong, so we have plenty of frustrating mealtimes at home…but they really do eat a wide variety of healthy foods. I’m no expert, but I’ve found a few tips over the years as a pediatric OT and mom of littles, so here are my fave tips…
🍗Don’t give up after one try. I kid you not- it takes an average of 9-20 exposures of a food that kids don’t prefer before they may eat it. And that’s just an average, btw. Sooooo- if my husband and I are having salmon for dinner and the kids may not like it, a piece of salmon still goes on their plate, along with something we know they will eat. Having kiddos simply tolerate the food on their plate is a GREAT start, without having to push things too much.
🥑Be creative with breakfast. There’s SO much great research about the benefits of including protein in breakfast, including support for attention and focus, so breakfast in our house always includes some protein. Adding nut butter, eggs and protein powders into breakfast is common in our house. The oatmeal bake above is a favorite:
🥤Make your own smoothie bar. After school is a great time to play around with some smoothie combos. We use one scoop of protein powder (use a clean brand and DEF avoid artificial sweeteners, carageneen, etc…) There are some good ones out there, but here’s our favorite: https://jessicatreadwell1.isagenix.com/en-US/shop/weight-management/whole-blend-whey-based-isalean-shake?pid=1e187980f57c46e296de9533c522008dAdd plain Greek yogurt, nut butter, chia seeds, spinach, etc…for some extra benefits! My kids often do a shake after school or sometimes after dinner if they’re craving something sweet.
🧑🍳Have the kids cook with you! Even better- have them go grocery shopping with you and pick one new, healthy food to try each week. Both my kids love having say in what they’ll be eating and I love that they now know how to choose healthy options.
🥗Talk about different food groups and why they’re all important. We do that at dinner sometimes- the kids understand the basics and they really like sharing what they’ve learned. My son will frequently ask what foods will give him big muscles, and is always eager to eat that chicken or tofu he’s been pushing around on his plate after he hears the answer 💪
🥙And, of course, modeling healthy meals ourselves may be most important. This may take time, but when kids see you blending up your post workout shake, eating a salad, choosing fruit instead of processed snacks, than their natural inclination will be to do the same as they grow. We are truly the best teachers our kiddos have.
I truly appreciate that this is not a one side fits all kinda thing. Some of this may work for your family, some may not. You may have other tips and I’d LOVE to hear those too!! It’s does take a village, right?!!
December is a busy time full of LOTS of events—but it can also be a hard time for many. I can’t be the only one who struggles with winter, right?? The dark, short days, the pressure to get so much done, and sometimes lots of emotions that come up this time of year…all very valid reasons that December can be both joyful and yet HARD for so many.
That’s why I’m really dialing into some important habits with my wellness clients and team this month- we’re calling it “The Happy Project” and it’s gonna be AWESOME.
Hopefully you’re reading this and thinking about joining us for this month of gratitude, community, healthy habits and natural supplements to improve mood and energy levels. But even if you’re not, there’s SO much you can do to keep your mindset in a healthier place right now (note: this is not a substitute for medical advice and important mental health treatment. I 100% encourage all of us to seek out the right professionals for that- I’ve done it and am proud of the bravery it takes to get extra support when needed❤️)
Here are my tried and true methods for keeping your happiness up:
Part of my daily ritual is walking my son to school. Some mornings it’s hard (New England weather is harsh), but it’s always worth it!
✅Move often. Daily, actually…Here’s the thing- we’re energetic beings by nature. We were designed to move daily, often, a lot. And our modern lives just don’t afford us that movement. Stagnant energy is not happy energy. So make it a goal to get 7-10,000 steps in a day- be it a walk outside, up and down your stairs, on a walking pad or treadmill. Play some energetic movement and dance around. Throw on a kickboxing workout or get on your bike. But do move, and move often. ESPECIALLY when you notice your mood is starting to trend down- it DOES help!!
Peleton workouts are a blend of exercise and community- the perfect equation for improved mood for me!
✅when in doubt, drink water. I recently listened to a podcast that discussed how dehydration is a cause of almost every symptom people could be feeling. I’m not saying it’s the ONLY root cause, but it does make sense to try to focus on hydration as a first line in treating/preventing headaches, muscle aches, low energy, glucose spikes, joint pain, gut issues…the list goes on. Since so many symptoms are related to each other, it does seem like drinking water can help us feel better and the cascade effect of that in many areas can be huge. And many people don’t drink enough. Another perk: drinking more water and non sugar, non caffeinated drinks may even help us drink less alchohol and caffeine- which is always a good thing this time of year (decreasing alchohol can DEF help decrease feelings of anxiety, etc…)
✅Focus on community. Relationships have always had a significant place in my life. Some of my best friends today were my best friends when I was 4. Mostly because they’re incredibly awesome people and also because we all make a dedicated effort to stay connected, despite living further apart and having super busy lives. I also have a few awesome groups of mom friends where we live- and the connections there make the day to day, chaotic parts of mom life much easier to tackle. Lastly, my wellness community is huge in my life- connecting with people that align with my mission of improved personal health and helping others improve their health makes it easy for me to stick to my self care goals. No matter what your group is, finding a community to connect with, inspire and be inspired by and hopefully see each other in person some days is really, really, really important.
This trio is just the best. Give it a try for 30 days- you won’t regret it!!
✅find supplements that work for you. I understand the controversy about supplements being unregulated, but finding a reputable company that does third party testing is totally possible, and I’m living proof that good supplements can make SUCH a difference in your health. MANY people are living with leaky gut symptoms or dysbiosis- which can definitely lead to feelings of anxiety, depressed mood, etc…After all, a significant portion of our mood regulating neurotransmitters reside in the gut. Providing a healthy home for those neurotransmitters is key. There are also a lot of supplements that can improve mood, energy and brain fog. Working with a qualified functional medicine practitioner or coach can really help you narrow down the supplements that work for you. For me, cbd, adaptogens and gut supporting products are a part of my daily routine and I can’t imagine my daily life without them. Here’s a link to try my top three recommendations for improving mood and energy at a 25% off discount: https://jessicatreadwell1.isagenix.com/en-US/shop/targeted-health/happy-mix-pack?pid=9c659c32e51f4b0c822aa0e473e1ec2d
✅practice gratitude. This is a daily must too. I try to start and end every day in gratitude. Ideally, I’m writing in my gratitude journal, but at the very least, the kids and I say 3 things we’re grateful for on our walk or ride to school drop off every day. The research behind this practice is strong- but if you’re doubting it at all, I encourage you to try it for 3 weeks and notice the difference 🙏
If any of this sounds realistic and helpful for you, and you wanna practice these components of happiness with a community cheering you on, I invite you to join our “Happy Project” this December. Comment below if you want details ⬇️⬇️
Wishing you all lots of moments of peace, joy and so much happiness this season ❄️❄️❄️
Jessica's Fitness 