Megan Santiago's Blog, page 34
June 2, 2020
Stress Management Activities for Women [That Actually Work!]
So how do we cope with this said stress? We start by finding healthy outlets. Redirecting the stress and anxiety and making peace with it, but using it to fuel you. I used my anxiety as a method to motivate myself to eat meals more consistently and take my supplements regularly.
1.Coloring
Stress management could be something as simple as journaling or coloring inside. There are a variety of adult coloring books such as animals drinking, natural and unique patterns. I purchased one for myself a long time ago and my daughter tries to take it so I grab hers and we color together.
Adult coloring books are not exactly what they sound like, they are not like your kids’ princess or cars coloring book. They are actually therapeutic and allow you to focus on something beautiful rather than something stressful in your life.
2.Journaling
Journaling is a trending topic that many people are looking to use for stress management. It’s not your average journal you wrote about cute boys in kindergarten.
Journals are used to get the stuff off your chest that you just want to scream at the top of your lungs sometimes.
3. Meditation
I know what you’re thinking meditation, huh? Do I have to? That stuff is all woo woo and crazy. But it can be done however you want it’s just focusing on relaxing and deep breathing to help calm your body and mind.
4. Yoga
Yoga complements the meditation but does not have to be done together. Many forms of exercise can actually add stress such as extended cardio, fasted cardio, or intense weight lifting. On the Contrary, Yoga helps tone the body, reduce body fat, and improve stress management.
A Pubmed study was done on pregnant women’s stress levels after doing yoga and the results showed their cortisol hormone was way down. In addition, anxiety, anger, depression, frustration & fatigue were significantly decreased.
5. Relaxation Technique
A progressive muscle relaxation technique is something that the therapist use to help clients relax their body. First step you clench your fist and arms or one part of your body. Then hold it for about 10 seconds and finally release and relax.
Then you move to the next part of your body such as your face and clinch all the muscles in your face, and then release them and relax. This can be done with meditation or just on its own to help you feel less tense because one of the symptoms of anxiety is muscle tension.
So disposing of that muscle tension can help you feel more at ease and can better help with stress management.
6. Epsom Salt Bath
Another stress management activity for women is to take an Epsom salt bath after the kids go to sleep. Epsom salt helps relax your muscles and can help with muscle cramping. That tension stress tension can be really frustrating and hard to work out.
Bonus Tip: Add in a couple of drops of lavender to help you relax more and go to sleep faster! Essential Oils are used for cleaning, stress, sleep, bug repellants, and more. If you would like to learn about how essential oils can help you with anxiety , check out my post here.
A product I like to use in my bath is called magnesium flakes . They help to increase your magnesium in your body and help you avoid any malabsorption issues.
7. Read a Book
The next tip I have for stress management activities for women is to pick up a good book. Read right before you go to bed because you will remember what you read better by sleeping on it.
8. Put It Away
Put your cell phone at any technology in another room and turn off notifications. Try to do this before bed to avoid interrupting sleep. Plus the blue lights from screens keep you awake and will affect your melatonin.
If you are like me and you are up late working on your computer after the kids are asleep. Then get yourself a pair of my sexy blue light glasses that I got off Amazon. (Inserts Glamour Shot with the Blue Light Glasses) They help block the blue light from my computer and phone in order to allow my body to produce melatonin & put me to sleep!
This ladies is #nofilter. I mean the pumping bra, the blue light glasses and the bottle balanced off the chin with the newborn.
Start reading and putting the phone away at least 30 minutes to an hour before you want to wind down. Also, keep your room cool enough and dark to help you relax.
8. Listen to Podcast
Listen to a positive podcast or song that will help you stay focused on the goals you have in life. Try a different podcast every night and see what people really speak to you. You can do it on the go or while cleaning toilets and wiping little booties.
9. Listen to a Sermon
If you love Jesus, but you can’t always get the family to church every week. Download Spotify, pod bean or whatever your little heart desires and praise Jesus!
10. Wash Your Hair
This sounds odd but I feel SO much better when I have clean hair and I’m slightly manicured. There’s just something about clean hair, maybe nails did and a little makeup on. Which leads me to my next thing.
11. Put Your Face On
Getting ready, putting makeup on, and being ready to face the day. It can give you confidence and allow you to have a sense of accomplishment. I know I am more productive running errands and getting things done when I have my game face on.
12. Kick Social to The Curb, My Friend
Stay off social media or put a limit on how much time you spend on it per day. Only follow people who motivate you and help you stay focused on the goals in your life. If you need help with motivation, I wrote an article & research paper on the power of motivation, check it out!
13. See a Shrink
Nail Bitter, I know that sounds intimidating. It’s less scary than you may think. I will be a licensed therapist soon and I can’t wait to help you guys! Until then, I recommend you find someone to talk to while you are at home. Checkout a telemedicine site such as Better Help. Just to have a conversation with a non-biased individual about your stress and fears.
There is nothing wrong with needing a little help in your marriage/relationship, with difficult kids or the stresses of being a mom. They all can weigh on us and it can be helpful to speak to someone who understands your point of view.
14. Don’t Carry Your Stress Alone
I do want to say that the stress and anxiety we have is not ours to carry. A lack of faith can lead to worry, doubt, and fear. The bible talks about anxiety and fears numerous times. Here are 20 Anxiety Bible Verses.
15. Go for a Walk (Not a Run)
Running for some can be more stressful for some people who are overly stressed. If you are having a hard time losing weight and you have cleaned up your diet. Give walking a try.
16. Low-Intensity Weight Lifting
Don’t stress yourself more, just do some full-body workouts and resistance training. I recommend starting with some compounding exercises. Compounding exercises are ones that work multiple muscles like deadlifts, squats & bench press.
This will save you time working out and can help balance your blood sugar in addition to your cortisol. Which both affect your stress levels.
17. Organize Your House
Organizing can be therapeutic for some people & make it easier to function. This may not be one of the best stress management activities for women that are OCD and it stresses them out further. Just skip it and head to number 18 on our list.
18. Cook or Bake
I have picked up a habit of making some gluten-free dessert mixes for my family. There’s cookie dough, pancakes, pie crusts & brownies… Mmm
Going gluten-free isn’t necessarily essential, but gluten can mess up your gut and cause further anxiety & stress.
19. Gratitudes
Write a list of the things you are thankful for. I can write I am thankful that I have a family to clean up after. Some women would love to have kids, be married, and have a family.
So even though changing diapers, picking up toys and doing everyone’s laundry is not always fun. I am blessed I have my health and can serve my family.
20. Be Prepared
A lot of general anxiety can be avoided with preparation. You might get in fights with someone because they are wasting your time and you are late somewhere. But it may be that you did not use proper time management and that left late for an appointment and now you are stressed out.
Using proper time management, preparing for messes your kids will create, or taking your supplements to help you react to stressful situations better.
Being proactive can prevent you from having to be reactive to a situation (a.k.a stressed).
**Bonus**
21. Give Yourself Credit
To me, this is one of the best stress management activities for women, because so much is expected of us. A lot of us are moms and homemakers, we work a job or are at home taking care of other people.
We oftentimes come last and give ourselves little credit. Yet we are supposed to bounce back after a baby or look cute, shaved and manicured all the time. There’s a ton of work that goes into just the basics.
If we don’t love on ourselves and give ourselves credit for the small things, nobody will. If you feel overwhelmed, acknowledge all the things you do get done and you have accomplished! You finished a degree, you learned how to breastfeed, or budget your finances.
Ladies, you weren’t born knowing everything you know now, so give yourself credit for the smallest accomplishments. It’s the least you deserve!
Make a to-do list and check every little thing off.
Example To-do List:
Brush My Teeth
Do a Load of Laundry
Read a book to my kids
Take my dog for a walk
Do 10 minutes of Yoga
Do 20 Minutes of Reading
Creating a Long List of Small tasks that you overlook in a day, will help you feel more accomplished. Feeling more accomplished will give you confidence in your situation and help you feel in control over your stress. Instead of your stress & anxiety being in control over you.
Until Next Time Ladies!
The post Stress Management Activities for Women [That Actually Work!] appeared first on Holistic Momma.
May 26, 2020
7 Health Benefits of CBD
CBD is one of the numerous naturally occurring chemical compounds that are present in hemp plants. Short for cannabidiol, it’s becoming a trendy ingredient in natural products due to its array of health benefits.
It’s important to note that unlike the infamous THC or tetrahydrocannabinol. CBD isn’t psychoactive—no matter how much you consume. This is also the reason why CBD products can be legally sold in many areas. While those containing THC are strictly regulated in most states.
How It Works
Inside the human body is a complex cell-signaling system known as the endocannabinoid system or ECS. It’s involved in regulating certain bodily functions and processes and basically in maintaining human health.
The ECS has three key components:
Endogenous cannabinoids – Also known as endocannabinoids, these are similar to CBD, THC, and other cannabinoids found in hemp but produced by the body as needed.
Cannabinoid receptors – Found all throughout the body, these receptors are situated on the cells’ surface. There are two main types of cannabinoid receptors:
CB1 receptors – primarily exist in the central nervous system and associated with emotions, mood, appetite, memory, and coordination
CB2 receptors – primarily exist in the immune system and influence pain and inflammation
Endocannabinoids bind to these receptors and then signal the ECS to take action. The action depends on the location of the receptors and what type of endocannabinoid binds to them. But, the end goal is always to maintain a stable internal environment.
Enzymes – These break down the endocannabinoids that have bonded to the receptors after carrying out their function to prevent them from doing more than what needs to be accomplished.
ECS and CBD
Although scientists are yet to fully understand the ECS, there are certain things that they know for sure: the ECS responds to both endogenous and plant-derived cannabinoids although the latter, like CBD, don’t bind to the receptors.
When someone ingests cannabinoids, the body is made to build more cannabinoid receptors and produce more endocannabinoids. Another effect is for the body to use more cannabinoids and prevent the production of enzymes that degrade them. CBD also activates TRPV1 receptors which are involved in regulating body temperature, inflammation, and pain.
Benefits of CBD Oil
Research regarding the effectiveness of CBD in treating many health conditions is continuously expanding. At present, these are some of the many health benefits of CBD that are backed by science:
Reduces anxiety and depression
Anxiety and depression are two of the most common mental health problems affecting individuals across the globe and they usually occur together. Someone who is suffering from clinical depression is more likely to have anxiety as well.
Depression is commonly linked to low levels of serotonin—a hormone that’s also called the ‘happy chemical’ because it contributes to a person’s mood, happiness, and feeling of well-being. In some instances, a deficiency of serotonin may also lead to anxiety.
Studies conducted on animals and humans have established the benefits of CBD for depression and anxiety. One study found that although CBD doesn’t increase the levels of serotonin, it stimulates the brain’s chemical receptors to produce antidepressant and anti-anxiety effects. Another concluded that CBD may also reduce stress-related depression.
You can also try this in combination with some essential oils for anxiety to work externally and internally.
2. Provides relief from inflammation and pain
There’s a lot of anecdotal evidence regarding the effectiveness of CBD in alleviating pain, and science can actually back this up.
Studies have shown that when CBD, along with other cannabinoids, reacts with the ECS, our body responds by creating anti-inflammatory effects. Because many types of pain are related to inflammation, CBD may have great potential in terms of providing pain relief.
In 2018, researchers reviewed studies conducted since 1975 about how well CBD performs in relieving various types of pains, such as neuropathic pain, fibromyalgia, and cancer-related pain. They concluded that CBD was an effective pain management medication without the negative side effects of traditional medicine.
Calms epilepsy
There’s no doubt regarding the anti-seizure properties of CBD. It’s been proven that children with drug-resistant epilepsy can be treated with it successfully. In fact, the US FDA has already approved the use of a purified CBD oil for the treatment of two severe and rare forms of epilepsy. Known as Epidiolex, this drug for both Dravet Syndrome and Lennox-Gastaut Syndrome is administered to patients at least two years of age.
Improves sleep
Anecdotal evidence and a few studies suggest that CBD can help you sleep better. In a recent consumer survey, the majority of people who tried CBD to help them get a good night’s sleep reported that it worked.
One study published this year showed that CBD could help improve sleep. Two-thirds of the subjects reported that they were able to sleep better in the first month of taking CBD in capsule form.
Researchers don’t fully understand yet how CBD can actually improve sleep. However, many of them believe that this may be linked to its ability to fight anxiety and pain, which are two of the main factors that interrupt or delay natural sleep.
Can help boost energy and focus
Multiple studies suggest that CBD can help increase energy levels and improve the ability to focus. Researchers found that when CBD interacts with the ECS, it leads to an enhancement in the levels of dopamine. Dopamine is a chemical that affects your physical functions and behavior, including movement, attention, mood, learning, and motivation.
Another effect that researchers found is that CBD helps lower levels of cortisol. Cortisol isn’t exactly a bad chemical since it protects your overall health. However, the body secretes excess cortisol when it’s under considerable stress. This makes it difficult for someone to concentrate. By preventing the over-production of cortisol, CBD helps improve focus.
Helps fight digestive issues
Gastrointestinal (GI) disorders are conditions affecting the digestive system. These include irritable bowel syndrome (IBS), ulcerative colitis, Crohn’s disease, gastritis, and chronic constipation.
Inflammation and pain are two of GI disorders’ primary symptoms, while anxiety is a common secondary symptom. As previously explained, scientific studies have proven that CBD aids in alleviating these symptoms. CBD helps fight inflammation in the gut, improve the immune response of the digestive tract, and reduce the anxiety associated with GI disorders.
Reduces acne
Results from a few studies suggest that CBD may be beneficial for acne. Acne usually occurs due to excess oil, dead skin cells, and dirt blocking the pores. A certain type of bacteria can accumulate in the pores, causing a breakout.
One study found that the anti-inflammatory properties of CBD affect oil-producing glands, inhibiting them from creating excess oil. Another study highlighted its antibacterial effects, which may help prevent infections caused by pollutants on the skin.
Understanding CBD
The difference between isolates, full-spectrum & broad spectrum.
Although there are many different types of CBD products in the market, the CBD they contain is exactly the same and will provide the same health benefits. However, you should be aware of whether the product contains CBD isolate, broad-spectrum CBD, or full-spectrum CBD.
CBD Isolate – This is the purest form of CBD, without any other cannabinoids and plant compounds. Products with CBD isolate generally have little to no flavor and are best for those who require a higher dosage of CBD.
Full-spectrum CBD – This extract contains all cannabinoids and compounds found in cannabis, including THC. Research shows that the different compounds in this type of extract work together to enhance the effects of each cannabinoid. This is called the entourage effect.
Broad-spectrum CBD – The only difference between this and full-spectrum CBD is the absence of THC. As such, it still has the entourage effect’s benefits but it won’t cause a high.
The post 7 Health Benefits of CBD appeared first on Holistic Momma.
May 19, 2020
How to Stay Motivated, When You Feel Like Giving Up
Studies have proven scientifically that the belief in the power for an individual to have control over their own life, has benefitted one’s mental and physical health. Two studies were conducted between a group of chronically ill adolescents and a group of subjects struggling with depression. The term locus of control is used in both studies to show the impact of the subjects’ belief in their destiny to be controlled by their own beliefs. The internal and external locus of control is examined in both studies. This post will teach you why believing in yourself is so important in overcoming hurdles and how to stay motivated.
Positivity is Powerful
People believe either events in their life or situations happen to them or they are in control of what happens to their lives. The belief that individuals can control their fate is called the internal-locus of control.
In contrast, the external-locus of control is the belief that things just happen. (Aronson, Wilson, & Sommers, 2019)
A woman I know lived an extremely healthy lifestyle, she had a strong faith in God and in her mid-to-late forties. She was diagnosed with stage 4 cancer in her brain, liver, and lungs. This woman is the mother of two young boys and was married to my former boss. She was given a few months to live, as her cancer was so far along, doctors told her there was nothing they could do. With the help of holistic medicine (using only resources that God put on this earth, such as food and herbs).
In addition to having a strong internal locus of control, believing that through God and her willingness to accept she has control over her life.
She is still alive and healthy, years after this horrific diagnosis. She was given a second chance, to be able to disciple others and teach the healing power of believing there is power in the name of Jesus.
One of the biggest things they said was, “no matter the method of treatment you decide on, you must believe it will work”.
Steven Greer performed a survey of women with breast cancer and those that were in the denial or fighting spirit stage only 35% died after 15 years. In contrast to the other groups, 76% died that felt anxious or helpless/hopeless. (Cashion, Shriner, Shriner, & Mossler, 2019)
Youth Readiness With Chronic Conditions
A survey was done for youth ages six to 17 the survey measured locus of control and readiness to transition. In addition, the parents filled out a missed school day form. The study was done on campers with diseases such as cancer, spina bifida, diabetes, and sickle cell diseases.
“Multidimensional Health Locus of Control Scale” was used to test the patient’s internal locus of control and their external (from doctors and parents) locus of control.
This form is an 18-item questionnaire that is evaluated on a 5-point Likert Scale of “strongly agree” to “strongly disagree”. “960 participants of parent-campers were a part of the study, 260 parents and 176 campers completed the survey.” (Nazareth, et al., 2016)
The correlations of weekly injections/ daily medications with the locus of control. Out of this group, 65% were privately insured and 47.9% were boys and 52.1% were girls.
More Likely to Learn Self-Management Skills
Youth with an internal locus of control did not let their disease course rely on others, and were more likely to learn self-management skills. There was no significant correlation between the locus of control and the school absences or medication adherence. Partially due to the fact that parents decided whether students were staying home from school or not. (Nazareth, et al., 2016)
Medication adherence can be dramatically affected by parental guidance in a child’s life. The study showed that youth who had a higher external locus of control relied on the use of other people or additional health services such as a higher amount of ED visits.
What Happened
Therefore, the patients with an internal locus of control had improved outcomes and those with an external locus of control had poorer outcomes. Healthcare providers can impact the patient’s locus of control to prevent negative outcomes. In turn, teaching patients how to stay motivated and keep a positive attitude.
Since youth are not as developed cognitively as adults, the study shows that youth are better candidates for improving their internal locus of control. The evidence supports that the patients being observed were more likely to transition to adult care when they were ready to.
When they believed they had an internal locus of control. Therefore supporting the definition of internal versus external locus of control.
Locus of Control
Desire to be in Control & the Depression Correlation
Furthermore, another study was done evaluating the desire for control, locus of control, and their correlation to depression. This study was done to evaluate the impact of the belief of control we have in our lives and the individuals’ own relationships with depression in correlation to their own personal beliefs.
All three measurements were taken from the subjects and then they were evaluated six months later on their experience with depression during the six months of the study.
Why a Bad Attitude Causes More Disease & Depression
71% of subjects with a higher external locus of control, believing their lives happened more by chance than their own decisions. Had higher levels of depression, according to the scores reported.
The individuals with the highest desire for control looked for nonprofessional help for their depression. In addition to the individuals with the lower external locus of control were also more prone to suicidal thoughts. (Burger, 1984)
Individuals in both studies showed that simply believing their health and events in their life happened by chance, were depressed and sicker. Individuals that believe that they can influence their environment to cause positive or negative outcomes are referred to as perceived control. (Aronson, Wilson, & Sommers, 2019) This is how to stay motivated can extend your life.
This study is an example of the previously defined external locus of control, the subjects who did not believe in their involvement in their own life’s destiny were depressed and miserable.
Biblical View on the Studies
(2 Corinthians 5:7) says that we are to “ live by faith and not by sight”.
Therefore this aligns with the evidence presented in both studies. That individuals who believed they had control over their outcomes, actually did have more control over their outcomes.
As Christians, we believe that “There is no fear in love, but perfect love casts out fear. For fear has to do with punishment, and whoever fears has not been perfected in love.” (1 John 4:18)
Studies have shown that faith therapy can bring healing to individuals suffering from different health concerns.
A case study was performed in the Netherlands on the healing of faith therapy to try to explain the unexplainable or remarkable healing after prayer. The healing of subjects was reviewed by the research team’s medical practices and their vicinity. (Kruijthoff, van der Kooi, Glas, & Abma, 2017)
Meanwhile, when researching this topic of internal locus of control, PubMed offered 40,000 studies relating to the topic. Therefore there is a curiosity in how the “unseen” is possible, similar to the words in the bible.
“Though you have not seen him, you love him. Though you do not now see him, you believe in him and rejoice with joy that is inexpressible and filled with glory”. (1 Peter 1:8)
“Now faith is confidence in what we hope for and assurance about what we do not see.” (Hebrews 11:1) These verses further express the importance God puts in the faith in him during the unknown.
Nothing is Unplanned
These studies support biblical advice, even for non-believers the evidence shows that life does not happen just by chance. Yet God planned out every aspect of every individual’s life and nothing comes as a surprise to Christ.
“The word of the LORD came to me, saying, 5″ Before I formed you in the womb I knew you, before you were born I set you apart; I appointed you as a prophet to the nations.” (Jeremiah 1:4-5) If you would like more biblical inspiration here are 20 Anxiety Bible Verses.
We Can Control Our Outcome
The significance of believing in a locus of control internal over an external control has been tested by researchers numerous times.
Including the effects, it has on adolescents with chronic health disorders and subjects struggling with depression. The bible makes it clear that nothing in our lives is a surprise to God or is unplanned. Therefore with the belief that we as individuals can control our lives with faith in God, we can positively impact it and even extend the length of time we have on earth.
The adolescents felt more empowered in their health when they had an internal locus of control and would be a great focus for a similar study in the future. The individuals who believed that life happened by chance had higher reportings of depression and even to the point of suicidal thoughts.
How to Stay Motivated [5 Tips]
Write out your goals. Short-term & long-term goals. Actually write them so you can visualize the goals. I like using a planning/ scheduling app or using a journal/planner.
Think of what accomplishing those goals will do for you! ( You can pay off your house, have more energy to play with your kids, leave that job you hate, finish that degree, etc.
Out of sight, out of mind. I keep my goals in my view. For example, my computer screen has a list of all the major accomplishments I hope for. Such as finishing my degree this year, getting my Ph.D., etc.
Research the potential your goal could take you to. To keep me motivated in my school work, I like to look up salaries or job postings for a psychologist. Next, I envision how sacrificing a few years could lead to 10x the amount of years of a higher salary and freedom I am aiming for.
Hit unfollow. Unfollow all of the people on your social media that don’t inspire you to be a better person or get closer to your goals. If they are ahead of you, but make you feel inferior or less than. Then unfollow them! You will be happier following people in your own community/place in life. Or those that are real and treat you like a friend!
**Bonus Tip**
Speak it into existence. Say out loud and truly believe it in your heart that you can and will accomplish those goals. Use “when I do “ statements instead of “if I do”.
If you would like to learn more about figuring out your path in life, staying focused, and finding more hope. Please check out my VERY affordable book “Living Fearlessly” on Amazon.com. Similarly, I go over how to find more meaning in your life, how to use psychology to change your way of thinking and improve your overall joy in life!
Thanks for reading!
-Love
References
Aronson, E., Wilson, T. D., & Sommers, S. (2019). Social psychology (10th ed.). New York, NY: Pearson.
Burger, J. M. (1984, March). Desire for control, locus of control, and proneness to depression. Retrieved March 23, 2020, from https://www.ncbi.nlm.nih.gov/pubmed/6...
Cashion, V., Shriner, B., Shriner, M., & Mossler, R. (2019). Lifespan 360: A Christian Perspective on Human Development (2nd ). Retrieved from https://libertyonline.vitalsource.com...
Kruijthoff, D. J., van der Kooi, C., Glas, G., & Abma, T. A. (2017). Prayer Healing: A Case Study Research Protocol. Retrieved March 23, 2020, from https://www.ncbi.nlm.nih.gov/pubmed/2...
Nazareth, M., Richards, J., Javalkar, K., Haberman, C., Zhong, Y., Rak, E., … van Tilburg, M. A. L. (2016, July 21). Relating Health Locus of Control to Health Care Use, Adherence, and Transition Readiness Among Youths With Chronic Conditions, North Carolina, 2015. Retrieved March 23, 2020, from https://www.ncbi.nlm.nih.gov/pmc/arti...
The post How to Stay Motivated, When You Feel Like Giving Up appeared first on Holistic Momma.
May 12, 2020
20 Anxiety Bible Verses to Fuel Your Day
Anxiety Bible verses are written to help give us guidance in our lives. Contrary to belief, the words in the bible are not to keep you from having fun or enjoying life. Now before you click away from this page.. just hear what I have to say. Furthermore, the bible is used to tell stories, provide guidance to its readers in order to protect your heart, and provide you with comfort.
Encouraging Bible Verses
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”(Joshua 1:9)
“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also. ( Matthew 6:19-21)
The Lord will fight for you, and you have only to be silent.” (Exodus 14:14)
But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint. (Isaiah 40:31)
A joyful heart is good medicine, but a crushed spirit dries up the bones. (Proverbs 17:22)
The Best MedicineNow may the Lord of peace himself give you peace at all times in every way. The Lord be with you all. (2 Thessalonians 3:16)
He will wipe away every tear from their eyes, and death shall be no more, neither shall there be mourning, nor crying, nor pain anymore, for the former things have passed away.” (Revelation 21:4)
And which of you by being anxious can add a single hour to his span of life?” (Matthew 6:27) 
I have said these things to you, that in me you may have peace. In the world, you will have tribulation. But take heart; I have overcome the world.”(John 16:33)
You shall not fear them, for it is the Lord your God who fights for you.’ (Deuteronomy 3:22)
Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. (Matthew 6:31-33)
And we know that for those who love God all things work together for good, for those who are called according to his purpose. (Romans 8:28)
There is no fear in love, but perfect love casts out fear. For fear has to do with punishment, and whoever fears has not been perfected in love. (1 John 4:8)
Plans to Prosper You
“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.”
(Jeremiah 29:11)
Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you.” (Deuteronomy 31:6)
I sought the Lord, and he answered me and delivered me from all my fears. (Psalm 34:4)
If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. (James 1:5)
Anxiety in a man’s heart weighs him down, but a good word makes him glad. (Proverbs 12:25)
Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. (Isaiah 41:10)
For God gave us a spirit not of fear but of power and love and self-control. (2 Timothy 1:7)
God Gives Us A Spirit of Power, Love & Self-Control
If you enjoyed reading this post about anxiety bible verses, please feel free to check out my book Living Fearlessly . It is all about finding your true calling on God’s timing not on your own. Reassuring your confidence and helping you find your purpose. It will help you gain clarity on where to focus your time and energy in order to eliminate bad habits and create new ones.
Overly Stressed? See How We Can Help!
If you would like to learn about ways you can physically minimize stress, check out the article I wrote about food sensitivities. Some people may clean up their diet but still have gas, bloating, severe allergies, anxiety, and depression. The reason they are not seeing the change they want is that some foods, although healthy. May not be right for you, get the deets on my blog post linked here.
Essential Oils for Anxiety
Essential oils, you may have heard of. Are Aromatic oils that are very concentrated and offer therapeutic benefits to heal our bodies naturally.
Alright, Holistic Mommas Until Next Time!
** I do get a very small commission on affiliate links, and obviously I make a small amount on my ebook if you purchase it and support my ongoing research and articles!**
The post 20 Anxiety Bible Verses to Fuel Your Day appeared first on Holistic Momma.
May 8, 2020
Healthy Cupcake Recipe: Easy Chocolate Dessert
This is a gluten-free and dairy-free recipe you can make it vegan. For instance, there are eggs but you can substitute them with extra oil.
The ingredients in the mix are clean and simple.Almond flour
Cocoa
Coconut Sugar
Arrowroot
Organic Coconut Flour
Sea Salt
Baking Soda
What is amazing about these ingredients is that you can pronounce all of them and they are all real food. I just wanted to applaud Simple Mills on this product and the ingredients.
Add-In Ingredients:
2/3 cup of Water
1 TBSP Vanilla Extract
1/3 cup of Oil (I used coconut oil)
3 Eggs (or extra oil if you want it to be vegan)
BONUS: Add-in some Enjoy Life Dairy-Free Chocolate chips
Instructions:
Combine the water, vanilla extract, coconut oil, eggs, and chocolate chips (optional, but you will thank me if you do) and whisk together.
Next, add the Simple Mills Almond Flour Mix in with the rest of the ingredients.
Put a light oil in the muffin tray or cake tray. This is the oil I would recommend because it is a local, Florida company.
In addition, it is a smaller company, that takes the time to make their products high-quality and safe. Rather than bigger brands that can just mass-produce and buy cheaper ingredients just to make a buck!
When you are done picking out a coconut oil spray that saves you time and makes your life SO much easier. I scooped out coconut oil into the muffin tray and ended up putting WAY too much in the little cake holes…. it was no Bueno.
Baking:
The recipe calls for you to evenly pour the mixture into the cake pan/ muffin tray.
Next, bake for 15-20 minutes, but I took mine out at about 10. So make sure to check them before the 15-minute mark!
Lastly, once you take your beautiful creations out of the oven. Let them cool for about 10 minutes and then top them off with
Finally to complete your healthy cupcake recipe, use a healthy icing. I used the Simple Mills Icing which is also gluten-free and dairy-free. When I created this blog post, the icing was not available on Amazon. (Ingredients are shown in the photo on the left.)
So on that note, I wanted to tell you about my amazing discovery I had the other day.
It is saving me so much time. You may or may not have heard of it. It is an online grocery store with everything from meats, vitamins, baby products, pet food and so much more.
The BEST part is… wait for it… drum roll, please… you can shop by dietary preferences/ restrictions. For example, you can shop all things gluten-free and dairy-free.
This wonderful, time saving, online health food store is called Thrive Market! They deliver all your groceries and healthy lifestyle necessities.. right to your door! Not only do they have a wide variety and allow you to shop by diet.
They are also giving 25% off your groceries on your first order right HERE.
That’s right I said 25% off of your organic shampoo, 100% grass-fed beef, Non-GMO gummy vitamins, and everything else you can think of.
Think of what you could do with all of that cash you are saving on groceries!
I just placed an order the other day on Thrive and it was cheaper than Amazon and Target both. Where I normally do a lot of my grocery shopping.
Anywhoo so if you enjoyed this recipe, feel free to check out my other gluten-free and dairy-free recipes here.
** Disclaimer: The baking mix is slightly gritty if you are not used to alternative flours like almond flour, still yummy though! Also I do get a very small commission if you decide to help a momma out and purchase from one of the links I shared. **
Until next time!
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April 23, 2020
Natural Cleaning (DIY)
Cleaning products can be expensive, making it hard to breathe when you are using them, and cause serious allergic reactions. Firstly, last week I wrote a blog post about natural cleaning products you should try and ingredients to avoid. However, you can read about them here, but if you don’t want to spend extra moola. DIY Natural Cleaning is a must! Essential oils, vitamins and clean air can simplify your cleaning regimen.
I get tired of trying to research if a product has clean enough ingredients or if I could die from some strange disease. If I use it 3 times a day for 2 and a half days and… you get the point.
So here’s what I’m going to cover on natural cleaning:
What does disinfecting mean?What foods or natural ingredients can actually clean?Evidence of cleaning abilitiesRecipes for Natural CleaningWhere you can find these ingredients
Now let’s get started!
Most ingredients that the CDC recommends to disinfect are ingredients like Chlorine and Formaldehyde. These are harmful to our lungs and you can find out more about harmful ingredients from my last blog post here.
** FYI I do get a teeny tiny percentage of the sales if you purchase any of the products I recommend on this page. However, the recommendations are my preferences**
What is a disinfectant?
The EPA says it is a product used to inactivate bacteria or fungi. However, it does not necessarily get their spores. (Beyer, 2020)
To simplify it for you, there are different terms in reference to cleaning. Such as sterilize, sanitize, and disinfect.
Sterilizing is using heat to remove pathogens.
Sanitizers reduce microorganisms. In addition, sanitize means to clean filth or pathogens that may be harmful. (Beyer, 2020)
What foods/ nutrients fight infection?
First off, there are numerous foods, vitamins, and nutrients that have immune-boosting effects. In addition, they can have properties such as being antimicrobial, antiviral and antibacterial.
Vitamin D
“Vitamin D, acting through this receptor, may be important in protection against respiratory infections.” (Zdrenghea, et al., 2017)
Furthermore, patients who are deficient in vitamin D are more likely to have respiratory diseases or infections. This vitamin is also antimicrobial and antiviral.
Coconut Oil
This fruit is a popular for weight loss, beauty staple and now even a cleaner.
Likewise, coconut oil is antiviral and antibacterial. It is found in numerous beauty products, including my favorite cleaner! Castile soap, which uses coconut oil in addition to essential oils to give it’s cleaning power.
“Lauric acid (LA) (C12) contained in VCO was reported to have antibacterial activities” (Widianingrum, Noviandi, & Salasia, 2019)
Meaning lauric acid which is one of the immune-supporting components of Virgin Coconut Oil. Has shown to have antibacterial properties.
Furthermore, a study done “concluded that the VCO could inhibit the growth of Staphylococcus aureus” (Widianingrum, Noviandi, & Salasia, 2019)
Even more, read about coconut oil’s uses here.
Apple Cider Vinegar
First of all Apple Cider Vinegar is found at in grocery stores down your vinegar aisle. WebMD says ACV is simply crushed apples that are fermented.
Love it! Such simple ingredients, you can’t go wrong.
Another reason I love it is because of it’s strong antibacterial activity. (Pubmed, 2011)
Fungal infections that naturally grow in the body include Candida. An overgrowth of bacteria, often causing symptoms such as:
Itchy SkinYeast InfectionOral ThrushLow LibidoHeadaches
So, ACV is a great natural cleaner, because of it’s additional antimicrobial potential. (Yagnik, Serafin, & J Shah, 2018)
Essential Oils
You may have heard something about the healing benefits of essential oils. The uses for these aromatic oils are limitless. Find out more here.
But what about their uses for cleaning?
“Essential oils have also been shown to inhibit the growth of drug-resistant microbial strains which are even difficult to be treated by conventional antibiotics. “
-(Tariq, et al., 2019)
Furthermore, the mechanisms essential oils use include the following.
They cause cell death in fungal pathogens and breaking down of membranes in bacterial pathogens. (Tariq, et al., 2019)
Essential Oil Recipes For Cleaning
First of all, I like to make my natural cleaning recipes as simple as possible.
So, for the essential oil recipe I only chose 5 ingredients.
1 cup Hot Water1 Cup Apple Cider Vinegar 5 Drops Lemon Essential Oil (uplifting & energizing)5 Drops Tangerine Essential Oil (mood-boosting) 3 Drops Tea Tree Essential Oil (supports immune, fighting infections)
After that, I combine all of those ingredients in a spray bottle or mop bucket. (just depending on what I am using it for)
Use a microfiber cloth to minimize waste and keep from damaging wood surfaces.
Now on to my next DIY natural cleaning recipe.
Dr. Bronner’s Castile Soap Recipe
This one is listed on Dr. Bronner’s Castile Bottle. So, I made it and took a picture of it so you guys know what it looks like.
One of the main ingredients in Castille Soap is Coconut Oil. Which I mentioned above, it is antiviral and antibacterial.
This gives you no excuse NOT to start natural cleaning.
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April 10, 2020
Natural Cleaning Products
Natural cleaning products can range from chemical-free sponges to homemade cleaning recipes. I have created a list of natural brands and the top-rated cleaning products to use. Lastly, this post includes ingredients to avoid and 10 all-purpose substitutes.
Why do I need to use a natural product?
Firstly, cleaning products include ingredients such as surfactants, preservatives, artificial fragrances and more. Which can cause eye damage, endocrine disruption (causing hormonal imbalance), breathing issues and even cancer.
Ingredients put on your body or clean with are absorbed through your skin and lungs. Your skin is your largest organ and absorbs lotions, perfumes, lip balm and more.
In other words, it is very important to make sure you are using products with cleaner ingredients to avoid the risk of getting major health concerns.
Do Natural Products Work As Well As Regular Cleaning Products?
Yes! When they first came out they may not have been as effective. However, with a competitive market and so many brands being born.
These natural brands are forced to compete not only in the natural category but also with big-name brand products.
Furthermore, they have to have clean ingredients, typically cruelty-free, vegan, gluten-free. In addition to all the other expectations of the average natural health product consumer.
So if you think about it, the natural brands have even more to prove!
What is a Natural Cleaning Product?
Products that are made with minimal to no chemicals, dyes, fragrances, preservatives, etc.
Examples include natural brands, like Seventh Generation, Mrs. Myers, and some Arm & Hammer.
List of typically clean brands (healthiness varies by product):
Aunt FanniesBabyGanicsDr. BronnersAspen CleanBetter LifeAttitude Ecos
Ingredients to Avoid and Why
Bleach- harmful to your lungs Ammonia- damaging to respiratory systemHydrochloric Acid- skin burns, blindness, lung irritationEthanolamines- skin burns, blindness, lung irritationPhosphoric Acid- skin burns, blindness, lung irritationTriclosan- thyroid disruption
For more information on harmful ingredients visit EWG for more facts.
Ingredient Babble
–Antibacterial means it contains pesticides and should be avoided.
–Surfactants loosen dirt and some are safer than others. So check out the EWG list to verify they are the cleaner options.
–Optical Brighteners in laundry detergent can cause skin irritation.
10 Must-Have All Purpose Cleaners
Aspen Clean is a brand that offers eco-friendly cleaning kits, microfiber cloths and other natural cleaning products. Their products are highly recommended for a healthier cleaning option by the EWG. Arm & Hammer Household Cleaner & Laundry Booster this product is used to clean laundry, tile, grouts, bathtubs, etc. This product can be used to scrub away pink mold. Aunt Fannie’s Scrubbing Vinegar is recommended for the floors. However, it could be used to clean countertops, door handles, doors, mailboxes, etc. There is no residue or need to rinse the product off according to the manufacturer.
4. Better Life All-Purpose Cleaner Safe for use around children and pets. It comes in a variety of scents and quantities.
5. Dapple Baby All-Purpose Wipes these have received the “Clean Label Project Purity Award”. In addition, they are hypoallergenic, pediatrician tested and cuts gunk & grime. Free from parabens, sulfates, phthalates, synthetic dyes and fragrances, chlorine, formaldehyde, alcohol, SLS, SLES, MEA, DEA, and TEA.
6. Dr. Bronner’s Castile Soap Unscented (Baby) is my favorite all-purpose cleaner. As it can literally be used for EVERYTHING. It’s an 18-in-1 soap that uses coconut oil and essential oils, making it antibacterial and antiviral.
7. Seventh Generation All-Purpose Cleaner– Likewise, this contains no dyes, fragrances (which can irritate skin and respiratory system).
8. Puracy All-Purpose Cleaner– Most importantly, it is not only healthier for humans but also it is cruelty-free. Which means it is not tested on animals! It is non-toxic, hypoallergenic and biodegradable.
9. Biokleen All-Purpose– It is a more affordable natural option. For instance, this goes a long way and makes up to 64 gallons of cleaner!
10. Attitude Sensitive Skin Bathroom Cleaner– It does not have a lot of reviews on Amazon yet. However, it uses citric acid which is a type of vitamin c providing it’s cleaning power.
Thank you for reading all the way to the end of this article! If you enjoyed it, please feel free to subscribe to my Holistic Momma Tribe. Where you receive weekly emails on healthy tips, recipes and all things baby!
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March 24, 2020
"How To" on All Things Postpartum Care
First off, Postpartum means “after childbirth”. Which every woman who is reading this right now, has a mother and your mother can tell you what childbirth was like. That is if you have not experienced it yet yourself. This is why postpartum care and postpartum recovery need to be talked about more. Post partum can be a difficult time in many women’s lives, with the struggle of depression, pain, anxiety, and hemorrhoids. Yupp, that’s right I said it.. hemorrhoids.
Megan Santiago
I am a mother of two, a Holistic Health Coach, a Psychology Major, and an Author. I have ebooks that discuss topics such as stress, health and finding your purpose.
Books by Megan
So, let’s be honest. By this point we should all know where babies come from…. So I am going to just refer to this area as the “down there” to make it a little more pleasant of a conversation.
Childbirth is filled with emotions, pain, sweat, tears and sleep deprivation. All to bring every new life into the world. However, it does not have to be so scary. As I have a Holistic Momma Tribe of Women who have been through it and have each other’s backs!
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“When a woman is giving birth, she has sorrow because her hour has come, but when she has delivered the baby, she no longer remembers the anguish, for the joy that a human being has been born into the world.” John 16:21
What is Postpartum Care, and Why Does it Matter?
Postpartum Care is a combination of essential steps taken to decrease the mother’s recovery time after delivery.
Furthermore, Why does it matter? Well Ladies, Postpartum is not typically an easy time. During child birth, a vaginal delivery can cause tearing “down there”. Which can be as painful as it sounds.
Plus once the flood gates open with all of your bodily fluids that have been stored in your tummy this whole time are released.
You bleed for days, typically weeks or even months after bringing your new baby into the world. Your “down there” is torn and your hormones are plummeting. I mean, plummeting!
How to Prepare for Postpartum Recovery
Make sure you have all of the essentials before heading to the hospital. I give a list of items to use during pregnancy and post partum. Have a hospital bag packed with necessities such as:
postpartum underwear
perineal spray (MUST HAVE) If you don’t bring anything else, at least have a perineal spray to heal any tears and inflammation faster with all-natural herbs! Spray this on after labor or use a cotton swab to gently test out application.
make up
skin care
cotton swabs
heating pad (contractions cause back and abdominal pain)
ice pack pads (for cooling the inflamed “down there”)
over night maxi pads
a digital camera (or iphones work perfectly fine)
2-3 days worth of clothes
headphones (in case you want to listen to ebooks or podcasts for FREE)
toiletries such as tooth brush, natural deodorant, wipes, make up removing wipes, etc.
hair brush
hair ties
socks (in case you don’t like the hospital ones)
tweezers
floss
a book to read (baby sleep training books, I might suggest)
blankets for you and baby
baby’s first outfit (if you’re into that kind of thing)
clean baby bottles (if you don’t plan on breastfeeding)
baby formula or goat milk (easily digestible alternative)
Pack a Bag for Dad
Dad or whoever is staying overnight could use a neck pillow, blanket, change of clothes, headphones and a book too.
Post Partum Cleaning Sitz Bath
You may have heard of this thing called a “sitz bath”. It is an herbal bath that reduces swelling, itchiness, hemorrhoids (which are easier to get than you might think). In addition, it can minimize yeast infections and discomfort in post partum.
Step 1
Buy an herbal sitz bath mix.
Step 2
Get a toilet cover to put your hot water and herbal sitz bath mix into. This helps prevent irritation or infection as doctors typically advise post partum to avoid sitting in baths.
Step 3
Pour hot water either from a stove or the tub/ sink to fill up about 2/3 of the toilet cover. As you want the heat to create a little steam. Then pour in 1 cup of the sitz mix in to the water.
Step 4
Sit on the toilet cover for 20 minutes, or once the water is no longer hot.
Pro Tip: If you are past your doctor’s recommended time to not take a bath. You can just take a hot bath and pour the sitz mix in with some Epsom salt.
Witch Hazel Healing Pads
Use some cotton swabs to pour a little bit of organic witch hazel on and use for hemorrhoid relief. It is also a great astringent to remove oil from your face. In case you have not been able to wash your face as frequently as you would like. Totally, okay! It’s expected!
Don’t Forget to Use Ice Packs
The hospital should provide you with some ice packs to put in your underwear as a part of your postpartum care. However, when you go home you may want some more. So FridaBaby makes pads that are ice packs that help cool any stinging, heat or irritation “down there”.
Supplements For Postpartum Care
Many women ask what supplements they should be taking post partum. Well for one, our hormones drop so low after childbirth it can be beneficial to be prepared.
Magnesium- No More Hemorrhoids
I LOVE taking my Magnesium Calm. This is NOT, however, if you click the link and decide you would like to give it a try. I’ll get a few pennies for your purchase.
The Magnesium Calm, is a powder that you add to water and just throw it back. I take about 2 teaspoons worth in a few ounces of water. It is tart but I would rather make it strong than spend all day drinking it.
What this does is help minimize cramping, headaches, hemorrhoids, stress, anxiety, sleep and can even help with postpartum depression.
Vitamin D3
A study was done on Iranian women post partum and the study showed those deficient in vitamin d were at a higher risk for depression. (Abedi, Bovayri, Fakhri, & Jahanfar, 2018)
Vitamin D3 is the type that is easily absorbed and what will convert the best in the body to raise serum vitamin D levels.
Raspberry Tea
I am not a big tea drinker, however raspberry tea is supposed to help strengthen the uterus. Making the delivery process easier for mom and baby!
Enjoy Time With Baby
Clear your schedule, clear your mind and enjoy time holding and cuddling with your new baby. He or she will sleep better and enjoy time with mom. You should now be prepared to pack your hospital bag, clean your “down there” and heal it faster. Also, you have a few supplements to start taking now and during post partum.
Join my Holistic Momma Tribe for more healthy tips!
I promise you won’t regret this one!
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February 25, 2020
The Secret Guide to Breastfeeding Benefits
Being a new mom could be overwhelming. For one, you might be struggling with postpartum issues. It can be a challenge to first-time parents, dealing with the new baby, hence, you’ll need all the help you can get. Listed here are some items that will help you and your husband in coping with your new lives as parents. Whether you are a stay at home mom or a working mom, this list will help you with baby sleep training, while learning about breastfeeding benefits!
Megan Santiago
I am a mother of two, a Holistic Health Coach, a Psychology Major, and an Author. I have ebooks that discuss topics such as stress, health and finding your purpose.
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Baby Sleep Training Book
Newborn babies are not naturally good sleepers. The struggle for first-time parents is how to ensure that their newborn sleeps better.
Waking up every 2 hours to breastfeed for 30 minutes to an hour is exhausting.
Let me tell you first hand if I knew about Baby Sleep Training with my first child. I would have saved myself SO many sleepless nights.
Most of them are awake in the wee hours of the night. This book is the fastest and most effective baby sleep training tool.
Lansinoh TheraPeal Breast Therapy Pack
You might have already learned important breastfeeding benefits from your doctor. This 3-in-1 breast therapy gel pack gives therapeutic relief when you are breastfeeding.
The cold therapy provides relief from inflammation, while hot therapy enhances milk let-down and provides relief from plugged ducts.
It’s also designed to use in combination with a breast pump for easier milk collection.
PharMeDoc Pregnancy Pillow
While this is ideal during pregnancy, this may also help ease postpartum issues. It is a C-shaped body pillow that supports your back, neck, head, hips, and knees. It can also be used when you want to nurse, read, or sleep.
Hands-Free Pumping Bra
There are many breastfeeding benefits and this pumping and nursing bra helps you achieve them. It’s versatile as you can use it for breastfeeding or pumping. This is a good choice for working moms. If you are a stay at home mom, it is also a good choice. It holds bottles securely and comfortably.
Breast Feeding Benefits
Breastfeeding, formula feeding, or mixed feeding. It’s a hot topic of debate for many people, even those who are not into parenthood themselves.
It’s a feeding decision that causes stress and nightmares, especially to new moms.
Whichever route you might choose, you can’t deny that breastfeeding has many pros. Here are some of the many breastfeeding benefits.
Stronger Immunity During Infant’s First Year
Newborn babies are vulnerable during their first year of life. This is because their immune system is still immature. It’s important to prevent even the most common illnesses, such as cough and colds.
Breastfed babies are better protected against common infections. This is in comparison to mixed or formula-fed babies, according to research.
In fact, according to a new study, “breastfeeding for at least two months could cut the risk of sudden infant death syndrome (SIDS) nearly in half”.
SIDS, also called crib death, is the unexplained and sudden death of an infant aged one year or younger.
In 2017, there were 1,400 reported infant deaths due to SIDS, according to the CDC.
Other infections and illnesses that breastfeeding could prevent are:
Middle ear infections
Cough and colds
Gastrointestinal infections
Diabetes
Allergies
Provision of Ideal Nutrition for the Child
Healthcare authorities recommend exclusive breastfeeding at least for the first six months. Of course, that is unless the new mother can’t breastfeed.
A mother’s breast milk doesn’t stay the same throughout the entire duration of her breastfeeding. The composition of breast milk changes depending on what nutrients the infant needs.
During the first few days of birth, for instance, breast milk is full of colostrum. It’s the first form of milk that’s higher in protein and antibodies than the later forms of breast milk.
To compare, infant milk formula stays the same throughout the entire duration of feeding.
Of course, the mother must eat healthy to produce healthy breast milk. The mother must eat a balanced diet. These are meals with plenty of fruits, vegetables, and iron-rich protein.
Promotion of Healthy Weight Gain
Because breast milk provides ideal nutrition, it also promotes healthy weight gain. Infants need different amounts of fats, protein, and carbohydrates during their current life stage.
Breast milk changes accordingly to provide them enough nutrition.
In comparison, formula milk has the same ratio throughout. Many formula-fed babies are at risk of developing childhood diabetes and obesity.
This is because a lot of formula milk has a significant amount of sugar. The risk is significantly higher, too, at around 15-30% higher than breastfed babies.
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Lowers Risk of Depression in Mothers
The list of breastfeeding benefits isn’t exclusive to infants. Mothers are included in them, too. One huge benefit is that it lowers the risk of developing postpartum depression.
Postpartum depression is a disorder that can develop shortly after giving birth. It affects up to 15% of all mothers across social statuses and educational background.
Inexpensive, Readily Available, and Always at the Right Temperature
Among the three feeding choices postpartum, breastfeeding is the most affordable.
It’s also readily available and sustainable. A breastfeeding mother may save up to $1,500 during the first year.
The more the mother breastfeeds, the more breast milk the body produces. As long as the infant demands, it’ll always be in supply.
And there won’t be any need to sterilize bottles and nipples or to warm up the milk to the right temperature.
Breastfeeding has many benefits, not just for infants, but for mothers, too. It’s understandable why health experts advocate it.
Mothers who can breastfeed should give this option a second glance.
Fisher-Price Infant-to-Toddler Rocker
This will be helpful to a stay at home mom, you can do other chores while the baby sits here.
It is a seat and rocker ideal for babies up to 40lb or 18kg. it has an adjustable seat. There is a calming vibration feature for added comfort.
Also, it can be converted for stationary seating. This rocker features a removable seat pad that is machine washable.
Little Remedies Saline Spray and Drops
The Little Remedies Saline Spray & Drops is ideal for newborns. It helps relieve dry, runny or stuffy noses. This product is safe for newborns, it is drug-free, and no known side effects.
Zarbee’s Naturals Baby Immune Support + Cough Syrup
This is a value twin pack of vitamins (plus immune support) and cough syrup. It is recommended for babies from two months old.
They are all-natural – free from alcohol, dyes, drugs, and artificial flavors. They have natural flavors too.
Croc n Frog 2-in-1 Shopping Cart Cover for Baby with Chair Cover
There will be instances when you have no choice but to bring your baby to the grocery. This cart cover will protect your baby from germs found in cart handles. It fits all types of shopping carts. It has a soft cushion seat with a seatbelt.
This also fits high chairs in restaurants. It’s easy to carry, fold, and install. It is machine-washable and helps keep your baby entertained with the bright colors of the owl pattern and teether toys.
This cover even features a mobile phone storage pouch if they want to watch their favorite show.
Infantino 4-in-1 Convertible Carrier
This convertible carrier allows you to carry your baby in four ways – for newborns facing in a narrow seat, for older babies facing in a wide seat, for babies that still need head control facing out narrow seat, and for older babies and toddlers back carry the wide seat.
It fits babies between 8 to 32 pounds and also features a 2-in-1 bib that protects your clothe and carrier.
With adjustable leg openings, seats, straps, and belts to ensure the baby’s comfort.
Wyze Cam Indoor Wireless Smart Home Camera
This camera offers full high definition live streaming. It allows you to monitor your home real-time from anywhere with the use of your mobile device.
It is equipped with two-way audio so you can talk to your family via the Wyze app.
The Wyze camera automatically records a 12-second video. It is motion and sound sensitive. Video is saved to your cloud account for free for 14 days.
You’ll also get notifications on your mobile device.
Aside from being able to monitor the house when you’re out. You can also place the cam in your baby’s room while you monitor them as they sleep, maybe from the kitchen while you’re doing chores.
It also has a night vision function. It works well with Google Assistant and Alexa.
Mika Micky Bedside Sleeper Portable Crib
This foldable portable can be easily attached or removed from the parents’ bed as it comes with fastening straps.
There is an easy-open side panel if attaching at the bedside. It allows you to sleep near the baby. The stable bottom is equally supported and there is a comfortable mattress that has a sleeping board.
The height is adjustable and built-in wheels with breaks. This is one is suitable for newborns up to 5 months or 33 pounds, or until your baby can support themselves to an upright position. It is safe and comfortable.
Echo Dot Smart Speaker
The Echo Dot is the brand’s most popular smart speaker. It has a compact design that can fit into small spaces. It has better speaker quality for louder and richer sound.
You can stream songs for your baby from Apple Music, Spotify, Amazon Music, etc.
It is even compatible with Alexa, hence, you can easily ask Alexa to play some music, check the weather, read the news, set alarms, and answer questions. Amazon made this device compatible with smart home devices.
Which it can be used to play white noise while breastfeeding and trying to relax your baby.
You can use it to turn on lights, lock doors, adjust thermostats, etc. using compatible connected devices. It also has several layers of privacy controls and protections.
Shynerk Baby Car Mirror
This safety mirror can be easily installed to rear seat headrest. Allowing you to rotate the device so you can have a better view of the baby on board the car.
Including a wide-angle convex mirror – allowing you a full view of your baby and the surroundings with the extra-large wide angles.
It is fully adjustable and is compatible with most cars, SUVs, vans, and trucks.
The shatterproof design, with acrylic safety glass which is surrounded by a black plastic frame. In case of an accident, your baby will remain safe.
Summer Soothe and Vibe Portable Soother
This is a portable soothing device that helps keep the baby relaxed anywhere you bring him to.
It has two attachment options. Hook and loops or retractable clips are easily attached to your precious baby’s items, like bassinets, carriers, strollers, cribs, or even play yards.
It is equipped with an automatic shutoff set at 20 minutes. Volume and vibration speeds are easily adjustable.
The Summer Soother comes with a selection of five songs or sounds that will help soothe the baby to sleep.
Neutrogena Cleansing Towelette Singles
Postpartum, I never had the energy to wash my face, fully do my makeup or hair. So I figured I would save myself some time and the draining efforts it takes to get makeup off sometimes.
Am I right? I am too busy and honestly too lazy to wash my make up off nightly.. ew. Sorry!
This cleansing towelette is quite versatile – it’s a makeup remover, daily facial wipes for removing dirt, makeup, oil, and even waterproof mascara.
One pack contains about 20 pieces of individually-wrapped wipes. It is individually wrapped.
This single-use wipe can gently cleanse the skin, without leaving a heavy residue.
This is a single-use cleanser, easily disposable. In addition, when used to remove makeup, it doesn’t leave any residue, some may be comfortable not to open it a year.
Claiming to remove 99.3% of all makeup. Furthermore, it’s specially formulated that you can remove makeup and use it while you’re still wearing your contact lens.
There is no alcohol and it is gentle, safe, and effective.
For Mommy & Me Postpartum
Being first-time parents can overwhelm you and your spouse.
So save yourself some sleepless nights with the baby sleep training mentioned above or my postpartum tips!
Sleep deficiency can be harmful for mom and baby postpartum that’s why the book I mentioned at the beginning Baby Sleep Training Book.
Is really helpful to allow your body to keep it’s milk production up and your stress levels down.
The first few months of being a new stay at home mom are the most difficult because aside from dealing with your postpartum issues & breastfeeding struggles.
You’ll have to remain smart and alert for your own baby’s safety.
The products mentioned above will be very helpful as you journey towards motherhood.
This list includes my favorite diapers, nipple creams to allow your baby to get those breastfeeding benefits.
February 18, 2020Fall In Love With Apps That Pay You To WorkoutA study shows that you can increase your lifespan by two years …
February 4, 2020Himalayan Salt Lamp BenefitsHowever, there is more to this lamp than its eye-catching beauty. It …
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February 18, 2020
The Top 7 Apps That Pay You To Workout
As a busy person, you must have activities at work that require long hours of sitting. Most of us are unaware that sitting for extended periods leads to different health risks. Adults spent 65% of their day in sedentary around 9-10 hours. Including brief workouts daily or weekly can add years on to your life.
There are complications associated with too much sitting. We get tired too often because we sit a lot. Researches compare sitting to smoking. It takes years from your life the more times you sit.
“People who spend most of their day sitting, have as much as a 50% increased chance of dying prematurely from all causes. Excessive sitting is the “new smoking.”
The risk of a heart attack in people who sit all day is almost the same as that of smokers,” according to Lifetime Physical Fitness and Wellness.
A study shows that you can increase your lifespan by two years if you reduce sitting for three hours daily [1].
(Read to the end to find out how to make money while exercising)
What Happens to Your Body When You Keep Sitting?
You have limited blood circulation. The legs store blood from prolonged sitting. The spine carries much weight of the body. Sitting leads to more complications in the skeletal system.
It damages different organs of the body.
Heart
Sitting prevents the continuous flow of blood. When muscles fail to burn fat, there are more chances for fatty acids to store in the bloodstream and clog the heart.
Brain
Having a sedentary lifestyle affects the way brain functions. It limits the brain’s works. When the flow of blood and oxygen is poor, the body has fewer chances to release mood-enhancing hormones.
It is natural for people’s brains and bodies to function better with enough mood enhancers.
Pancreas
Diabetologia published a study showing that people tend to end up with diabetes and heart disease twice when they have excess sitting hours even by one day.
Our body responds to sugar dramatically when our body carries more weight.
One study shows increased chances of acquiring diabetes through prolonged sitting [2].
Leg problems start to show up. Varicose veins are common to people with a sedentary lifestyle. Prolonged sitting tends to store blood and stretch varicose veins leading to swells and blood clots.
When legs are moving, there are fewer chances to have weak bones.
It causes muscle degeneration.
Some organs lose grip from muscles attached to other body parts. Constant moving firms muscles.
It can damage our spine and develop posture problems.
Sitting carries the body’s weight. Chronic pains are associated with prolonged sitting. Sitting in front of the computer for long periods adds pressure on the spine. If you sit in a hunched position during busy times, it can lead to osteoporosis.
Notice how it can wreck your back. Sitting is associated with 24 chronic diseases.
It can lead to digestion problems.
When you sit after eating, it compresses food in the stomach. It affects digestion. Abnormal digestion leads to cramping, bloating, constipation, and irregular bowel movement. The body keeps the waste longer with the probability of intoxication.
It is associated with the development of different types of cancer.
Having a sedentary lifestyle can lead to lung cancer by 54%, Uterine cancer by 66%, and colon cancer by 30%.
Time to Get Off the Chair!
The average agrarian worker sits for about three hours a day while a regular office worker sits for 13 to 15 hours a day. See the differences in their built, muscle tone, and posture.
There are many ways to get away from a sedentary lifestyle. You can associate walking and standing to your full-body workout. Manage your sitting habits in the office.
Get a boost on your lifestyle. The Center for Disease Control and Prevention recommends 150 minutes of normal activities a week. Anyone can meet this with 7,000 to 10,000 steps a day.
“As little as 2 minutes of gently walking around the room per hour has been shown to cut disease risk by one third,” LifeTime Physical Fitness and Wellness.
If you are working at the office, set up walking and standing goals to replace your sitting habits.
Get to your office mate’s cubicle instead of sending a private message.
Avoid using the elevator.
Organize your place where most things are reachable only when you stand up.
Use a chair with no armrest. The same thing when you are typing, lift your arms, and keep a good sitting position or better, stand up.
Find ways to keep away from your chair.
If you are at home:
Try body weights workout while watching your favorite show.
You can make a simple workout for legs. When cleaning, use the stairs frequently with simple chores. Click here for a Body Weight Workout ideas.
Sit on an exercise ball or exercise ball chair, when needing to sit. This helps improve core strength, and allows you to do exercises and stretches on it. Minimizing the time you sit hunched over, looking down at your computer or phone.
Monitor your Simple Workouts to Keep Moving
With the rise of technology, you can monitor even your steps and movements. Pedometers are proven to help fast-track the progress of workout programs. It helps people undergoing therapies to monitor their progress [3]. Now, you can even monitor your progress using your mobile phones.
7 Apps to Get Your Workout Started Now
Map My Fitness is a top recommended app to monitor different fitness routines. Your records of different exercises are recorded in this app to keep you motivated.
Google Fit collaborated with the American Heart Association to monitor activities. Its goals are to keep its users moving. The app monitors different sports and fitness activities. Set Move Minutes and Heart Points to achieve for the day.
The StepsApp displays the number of burned calories, spent time, steps count, and covered distance. GPS sensors track activities. Take the phone every time you walk to count your steps.
RockMyRun stores different music you can listen to during your fitness activities. Depending on your workout, you can set the music based on the person’s steps per minute, ideal cadence, or heart rate.
Apple Health stores your health activities, body measurements, cycle tracking, heart rates, and other vitals. You can share data from other fitness apps like Garmin Data, Mi Fit, or Wahoo Fitness.
MapMyWalk creates a walking route for you. Sync it with smart shoes and track your steps and distance covered.
Manage your fitness goals with the Fitbit app. It helps you not only on tracking steps, but monitors your food and hydration too!
https://holistic-momma.com/2019/11/30...
3 Apps that PAY You to Workout
Walk with a cause with Charity Miles. It lets you donate money to your chosen charity for every mile you move.
Stepbet uses money for motivation too. Put in your money to set your goals. Lose money when you didn’t hit your target. Lost money goes to users who have met their target. Win more money when you hit your target!
Sweatcoin App is an app that rewards you for your movement. Every 1,000 steps earn a Sweatcoin. Compete with other users and use your Sweatcoin for purchase.
Conclusion:
To successfully limit your sitting, you need motivation and determination. Keep a strict discipline. Be consistent.
You never know how many hours you are adding to your life when you avoid a sedentary lifestyle.
References:
[1]https://bmjopen.bmj.com/content/2/4/e...
[2]https://www.ncbi.nlm.nih.gov/pubmed/2...
[3] https://www.ncbi.nlm.nih.gov/pmc/arti...
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