Simple Wellness Strategies for a Balanced Life with ADHD

Hey friends! I’m so grateful you’ve stopped by for today’s heart-to-heart about living and flourishing with ADHD.

If ADHD touches your life in any way—whether it’s a personal journey or one you’re navigating alongside a loved one—I’ve crafted this message especially for you.

Life with ADHD can feel like a wild rollercoaster ride, right? Some days are filled with exhilarating highs, others with challenging lows.

But here’s a truth we need to hold onto: ADHD doesn’t have to be an obstacle to a joyful, fulfilling life. In fact, it can shape us into stronger, more empathetic individuals.

In this post, we’re going to explore some wellness strategies designed to help you find balance and serenity amidst the whirlwind of ADHD. These are practical, simple tools that can empower you to live out God’s plan for your life, ADHD and all.

So, are you ready to embark on this journey together? Let’s drop the anchor and dive in!

Understanding ADHD

Have you ever tried to listen to a radio station, but all you hear is static? You know there’s a clear signal somewhere, but it’s just out of reach. That’s how life can feel sometimes for those living with Attention Deficit Hyperactivity Disorder (ADHD).

ADHD affects how our brains develop and process information, leading to challenges with attention, hyperactivity, and impulsivity.

But let’s not forget that ADHD also brings a unique perspective, creativity, and energy that can be harnessed positively.

You see, ADHD is not a measure of anyone’s worth or capabilities. It’s simply a different way of processing the world.

Just as God made us all unique, with our own set of strengths and weaknesses, He also made those with ADHD special in their own way.

We bring a unique perspective and creativity that we often overlook because we are too busy focusing on the negatives.

This is why it’s so important to first understand what ADHD is, so we can implement simple wellness strategies to create a more balanced life.

The Power of Sleep

Now that we know a little more about what ADHD is, I want to talk about the magic of good old-fashioned sleep.

You know, that sweet, peaceful slumber we often crave but sometimes neglect? It’s more essential than you might think, especially for those navigating the journey of ADHD.

Various studies have shown that sticking to a consistent sleep schedule can greatly help manage ADHD symptoms.

Imagine your body as a beautifully designed clock. When we establish a routine, our internal clock starts to follow suit, and falling asleep becomes less of a battle and more of a welcomed friend.

Now, let’s talk about how we prepare for sleep. It’s all about setting the stage for a peaceful night. Try reducing screen time before bed; those pesky screens can trick our brains into thinking it’s still daytime!

Also, dimming the lights can create a soothing environment that signals to your body it’s time to wind down.

Sleep is not just about recharging our bodies; it’s about giving our minds the rest they deserve to navigate the beautiful complexities of life with ADHD.

doTERRA Serenity Sleep System

If you need some help falling asleep, I cannot recommend doTERRA Serenity Sleep System enough!!

Better your bedtime routine with the doTERRA Serenity Sleep System. First, inhale the sweet aromatic lullaby of doTERRA Serenity Restful Blend as you prepare for bed.

Then take a doTERRA Serenity Softgel. L-Theanine can encourage relaxation and tart cherry can support your body’s melatonin production.

Finally, just before you snuggle under the covers, rub the doTERRA Serenity Stick + Valerian onto your feet and pulse points and enjoy its calming aroma as you close your eyes and drift into a wonderful sleep. (This is my kids favorite to put on before bedtime, too!)

Combine this three-step system with smart sleep hygiene habits to get the rest you deserve.

Nutrition Matters For ADHD

Just like fuel for a car, the food we consume plays a significant role in how our bodies function, especially if that car runs on ADHD.

Now, you might be wondering, “How does what I eat affect my ADHD?” Well, recent research has shed some light on this. Certain diets have been found to alleviate some of the challenges linked with ADHD. Think of it as nourishing not just your body, but also your brain.

Imagine if we treated our brains like royalty, feeding them only the finest foods. Foods rich in omega-3 fatty acids, such as salmon, are like royal feasts for our brains.

And while caffeine might give us that quick energy boost, it’s wise to limit our intake as it might increase restlessness, especially in individuals with ADHD.

Here’s a simple grocery shopping tip: Stick to the outer edges of the store. Why, you ask? That’s where you’ll find fresh produce, lean proteins, and whole grain foods – the real, unprocessed nutrients our bodies crave.

Processed foods, on the other hand, often contain additives and preservatives that could exacerbate ADHD symptoms.

Supplementing for The Best Nutrition

Unfortunately, even when we eat all the right foods, our agricultural system is not what it once was. This means that our food is not nearly as nutrient dense as we need it to be.

However, there are some companies that offer clean, tested, and proven supplements to help fill in the nutritional gaps and help to create a way more balanced life for those of us with ADHD.

What I have found to be helpful is getting on a multivitamin system that covers everything from multivitamin, to B vitamins, to omegas and probiotics! These specific systems make it super easy to fuel my body and also significantly help my ADHD symptoms (like fatigue, focus, mood swings, and impulsivity)!

Life Long Vitality Pack

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The three core products of the doTERRA Lifelong Vitality Program—Alpha CRS^®+, vEO Mega^®, and Microplex VMz^®—are formulated to provide you with targeted levels of essential nutrients and powerful metabolic factors for optimal health, energy, and longevity.

Our lifelong health and vitality depend on many factors including diet, physical activity, weight management, rest, stress management, exposure to toxins, and inherited genetic predisposition for disease or wellness.

While some of these variables are beyond our complete control, breakthrough scientific research is revealing many ways we can influence—and even control—significant factors of aging and wellness.

A long life full of vitality and healthy aging begins with providing your cells with essential nutrients and metabolic factors to help them perform optimally.

You save $74.00 when you buy these three products together in this convenient pack, and can get an additional 25% off if you use my referral code HERE!

Vitalizer Women

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Vitalizer™ provides advanced nutrition with a full spectrum of clinically supported vitamins, minerals, antioxidants, phytonutrients, omega-3 fatty acids, probiotics, and more in one convenient Vita-Strip®. The convenience is by far my favorite part of this and why I used it for almost 5 years!

Supports overall health, including heart, joint, immune, bone, digestive, and physical energy
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Exercise Your Way to Wellness

Exercise is a powerful tool in our arsenal for managing ADHD symptoms.

Have you ever noticed how a brisk walk or a lively dance session can make you feel more focused and invigorated? That’s not just in your head.

In fact, research has shown that aerobic exercise, the kind that gets your heart pumping and your body moving, can help improve attention, boost motivation, and skyrocket self-confidence. It’s like a natural remedy, right at our fingertips!

Now, you might be thinking, “But I don’t like the gym!” And that’s okay! The key is to find physical activities that bring you joy.

Maybe it’s cycling in the park, hiking in the woods, or even playing a game of frisbee. Whatever it is, when we engage in activities we love, we’re not just exercising our bodies; we’re also nourishing our souls.

For me, I get on my exercise bike everyday. BUT, my *trick* (for lack of a better word) is that I tell myself I only need to get on for 5 min. Doing it everyday is creating a habit, so even if I don’t get on, I have already built the habit so I won’t stop cold. Ill just get on it again the next day.

Setting the realistic and attainable goal of 5 minutes is how I stay consistent. I can do anything for 5 minutes. And this allows me the time freedom to sneak it in during nap time or getting it done right before bed. I almost always end up riding for longer than 5, but the pressure isn’t there if I don’t.

This is so important because exercise (or just moving your body) can help melt away stress and anxiety, leaving us feeling more relaxed, focused, and ready to take on the world.

Remember, every leap, every step, every breath we take is an act of faith, a testament to our commitment to live a balanced and fulfilling life with ADHD. One movement at a time.

Explore Your Hobbies

Hobbies are not just pastimes; they can be therapeutic outlets, especially for those of us navigating the journey of ADHD. They provide us with a safe space to disconnect from the hustle and bustle of daily life and immerse ourselves in activities that bring us joy and peace.

Imagine if we could channel our energy into creating beautiful paintings, capturing precious moments through photography, cultivating life in our gardens, or finding inner peace through yoga. These are just a few examples of hobbies that many individuals with ADHD have found rewarding, according to various sources.

Personally, reading, writing, and creating – whether that be digital designs, baked goods, or my home – are what allow me to feel more confident and less depressed. It is my way to unload and process all the chaos and clutter in my brain in a healthy way.

Now, you might be wondering, “But how do I choose a hobby?” Well, sister, there’s no right or wrong answer here. The key is to find something that resonates with your soul, something that makes your heart sing and your spirit soar.

If you need to step out of our comfort zones and explore new horizons, go for it. Remember, every new hobby we try is a testament to our courage, our resilience, and our commitment to living a fulfilling and balanced life with ADHD.

Cultivating an ADHD Friendly Environment

This is a multifaceted strategy that is both practical and profound: creating an ADHD-friendly environment. It’s like designing a sanctuary where our minds can find peace and focus amidst the storm of distractions that often accompany ADHD.

Now, you might be wondering, “What does an ADHD-friendly environment look like?” Well, imagine walking into a space that is clean, clutter-free, and filled with tranquility. A place where distractions are minimized, and everything has its proper place. Doesn’t that already make you feel more at ease?

Decluttering and organizing aren’t just about tidying up our physical surroundings. They’re also acts of faith, a way to declutter our minds and reduce hyperactivity. Each item we put away, each piece of clutter we remove, is like a prayer, helping us find calm and focus.

But wait, there’s more! Visual reminders can be our guiding lights in this journey. A simple to-do list can become a roadmap to productivity, a beacon guiding us through our daily tasks without losing sight of our goals.

And let’s not forget about time management techniques. These are like our compasses, helping us navigate our day efficiently and productively. Whether it’s setting aside specific times for work and rest, or utilizing tools like timers and alarms, these strategies can help us stay on track and maintain focus.

Especially with homeschooling this year, applying a daily rhythm versus a “schedule” has been profound. There is no pressure to get certain things done by a certain hour on the clock (which cannot realistically happen for every aspect of life for me).

With a rhythm, I know the things we want to get done, and I can swiftly move from one thing to the next without feeling rushed. Having certain “anchors” in place also helps; things like Bible Study, Hockey Practice, Gymnastics, Church and Awana are already anchored in a specific time.

Every step we take towards building an ADHD-friendly environment is a step towards a more peaceful and focused life. Let’s create spaces that nurture our minds, lift our spirits, and deepen our faith.

Conclusion

Living with ADHD can be challenging, but it doesn’t have to be what defines you.

By adopting some wellness strategies like getting proper sleep, having a nutritious diet, exercising regularly, exploring new hobbies, and creating an ADHD-friendly environment, it’s possible to thrive with ADHD.

Please remember that I am not a doctor and do not claim to be. I can only share and speak to what I have personally endured and encountered. Everyone’s journey with ADHD is different and what works for one person may not work for another.

So, try different strategies, be kind to yourself, and keep working towards finding what works best for you.

Join Me On This ADHD Journey

I hope that you found value in this post. There is so much I can speak to on my own experiences with ADHD, but I hope that, more than anything, you feel seen and not alone.

If you want weekly encouragement sent to your inbox, subscribe to my email community HERE!

Want more #wellnesswednesday posts? Check out more from the series HERE!

I would love for you to share some of your own favorite strategies or share this with a friend who you think could find value in it! I love and appreciate you all!

Nicole

Categories: Mental Health

The Microbiome Miracle: How Gut Health Insanely Influences Wellness

As mothers, homemakers, and women, we always strive to maintain good health and well-being. We do our best to move our bodies regularly, eat healthy foods, and get enough sleep.

But, did you know that there is another factor that plays a huge role in our overall wellness?

Spoiler alert – it’s our gut!

Many refer to the gut as the second brain, and it’s undeniable how vital it is in keeping us healthy; from our immune system to our mental well-being.

Enter the miracle of the microbiome.

The human body is a complex machine that runs on a system of interconnected components. One of the most overlooked, yet powerful components is the microbiome.

The microbiome refers to the community of microorganisms that live in and on our bodies. These microorganisms play a crucial role in maintaining our overall wellness and influencing our health and behavior.

What does this have to do with our gut? I’m glad you asked.

In this Wellness Wednesday blog post, we will discuss the microbiome miracle and how gut health insanely influences wellness.

The Role of the Microbiome

Let’s start by explaining what the microbiome is.

Your microbiome exists throughout your body, including the skin, mouth, eyes, ears, nose, lungs, kidneys, urinary tract, reproductive system—basically anywhere that has contact with the outside world.

Each microbial community communicates with and helps support your cells and vital organs and is foundational for systemic health.

However, disruptions in your microbiome can negatively impact your health.

Lifestyle factors such as diet, stress, sleep, activity level, and environmental influences all affect your microbial communities for better or worse.

Microbiomes are their own ecosystems. They’re sensitive to temperature, pH, nutrients, and environmental influences.

Healthy microbiomes have more good microbes—sometimes called flora—than bad, but there’s more to it than just numbers.

Like a garden, your microbiome requires diversity to thrive. Diverse microbiomes are more resilient at handling stressors and adapting quickly to changing circumstances.

You need a variety of microbes to metabolize food and supplements, produce important signaling messages, and assist the immune system, among other crucial functions.

You may be wondering, if your microbiome is so important, why you haven’t learned more about it before.

Valid question. I thought the same thing the first time I heard about this.

Studying and understanding the microbiome has been a slow, complex process. Your microbiome is like your fingerprint. It’s unique from animals and even other human beings. Your microbiome is intricate, adaptable, and mysterious.

It’s huge in scope yet minuscule in visibility. So it’s not surprising that we still don’t fully understand it.

But we’ve learned so much in recent years through cutting-edge research techniques about the microbiome and its impact on health and wellness.

New results arrive almost every day, making it hard to come up with actionable recommendations from every finding. While we wait for new developments, it’s important to implement what we do know and understand about the microbiome, because the impact on systemic health and wellness can be massive.

The Importance of Gut Health

The gut is where the majority of the microbiome resides, making it a crucial aspect of overall wellness.

A healthy gut supports a healthy microbiome by providing a favorable environment for the microorganisms to flourish.

Good gut health can be achieved through a healthy diet rich in fiber, prebiotics, and probiotics. It’s also essential to avoid processed foods, sugar, and artificial sweeteners, as they disrupt gut health and promote an imbalance in the microbiome.

Good gut health is not just a trend, ladies, it’s a lifestyle change we should all consider seriously. When our gut is healthy, we are healthy.

Look at it this way: The Bible reminds us in 1 Corinthians 6:19, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?” Now, if our bodies are temples, doesn’t it make sense to keep them in the best condition possible?

An imbalanced microbiome will also impact our immune system, making us more susceptible to infections and diseases such as allergies and autoimmune disorders.

A healthy gut, on the other hand, can help improve our body’s immune response and prevent such illnesses.

Remember, the gut isn’t just about digestion. It’s like the control center of our bodies, influencing everything from our mood, immunity, and even our energy levels. We know the struggles of feeling sluggish and unproductive. It could be that your gut microbiome is crying out for help!

The Mind-Gut Connection

Another fascinating aspect of the microbiome is its influence on mental health.

The microbiome communicates with the brain through the gut-brain axis, a pathway that connects the gut and the central nervous system.

An unhealthy microbiome can lead to mental health disorders such as anxiety and depression. On the flip side, a healthy microbiome can improve mood, cognitive function, and reduce stress levels.

Have you ever experienced those “butterflies” in your stomach when you’re nervous or that “gut-wrenching” feeling in times of stress?

That’s your gut and brain communicating!

When God wonderfully designed our bodies, He made sure that even the minutest details interconnect. Just like in the body of Christ, every part, no matter how small, has a significant role to play.

The gut-brain connection is not just some fancy term scientists came up with. It’s a real, physical network, ladies – the vagus nerve, to be precise – that links your gut and brain like a two-way street.

It allows constant communication between the two, meaning what affects our gut can, in turn, impact our brain.

Let’s make it more relatable.

Have you ever noticed how stress can upset your stomach or how stomach issues can often lead to stress and anxiety? That’s the gut-brain axis in action.

This connection goes beyond just physical manifestations. It extends to influencing our emotions and mental health.

Several studies have shown that a healthy gut microbiome can help reduce feelings of anxiety, depression, and even improve our overall mood.

Think about the Fruits of the Spirit in Galatians 5:22-23 – love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control.

Could it be that by caring for our gut health, we are indirectly nurturing these fruits within us? After all, it’s challenging to portray love and patience when we’re feeling anxious or low.

Tips for Improving Microbiome Health

Improving microbiome health is a continuous process that requires a lifestyle change. Here are some tips for maintaining a healthy microbiome:

Add prebiotic and probiotic foods to your diet, such as yogurt, kefir, kombucha, sauerkraut, and kimchi.
Avoid processed foods, sugar, and artificial sweeteners.
Eat a diet rich in fiber from fruits, vegetables, and whole grains.
Reduce stress levels through mindfulness practices like meditation and yoga.
Limit the use of antibiotics and only use them when necessary.
Get enough sleep and exercise regularly.
Taking a probiotic supplement

How to Choose and Use a Quality Microbiome Supplement

With all the well-deserved attention the gut microbiome has received in recent years, it’s likely you’ve heard of probiotic supplements.

You may already be taking one.

But, like all supplements, they aren’t all created equal.

One of the biggest challenges for consumers is there are huge differences in standards and quality among supplements.

How do you choose a high-quality supplement for your microbiome?

Let me tell you a little secret—there’s a lot more to consider than just a high CFU count!

Here are five factors to help you choose and use a quality microbiome supplement.

1. Strains and Species

Have you ever looked at the supplement facts on a probiotic supplement and wondered what all those names and numbers mean?

The names refer to the bacteria species, while the numbers next to the name refer to a specific strain within the species.

Microbial diversity matters a lot! So you want a microbiome supplement with multiple strains and species—far more than one, two, or even a few.

You also want more than just probiotics in your supplement. For example, prebiotics are vital because they’re like food for probiotics, fueling their growth and survival and ultimately serving the creation of metabolites.

Finally, make sure your supplement is gluten- and sugar-free so you avoid feeding unhealthy bacteria.

2. Origin

Consider the origin of the strains used in your probiotic supplement.

Are they from natural sources like humans, animals, soil, and roots?

Bacteria are all around you! Just exposing yourself daily to the greater biome outdoors is a wonderful way to nurture your microbiome health.

Some of our microbial strains are human origin, but we do not collect them from humans, nor do they contain any human byproducts.

3. Potency

With probiotic supplements, you want them to be alive when you take them.

It’s vital you ensure the product you choose contains active, live bacteria cultures and the life of the strains is guaranteed at time of use rather than at time of manufacture.

Colony-forming units (CFU) count in supplements indicates the number of live cell bacteria.

However, buyer beware! Some companies can be misleading, advertising their CFU “at time of manufacture” rather than giving a shelf-life commitment.

4. Survivability and Viability

You’ll also want to consider the survivability and viability of the probiotics within your microbiome supplement.

The acidic environment of the stomach is an inhospitable place!

You want a probiotic complex that has an encapsulation, an enteric coating, or a similar solution for helping the microbes survive the stomach and make it to where they’re needed in your gut.

5. Testing and Science

Hundreds of microbial strains and genera are present in the human microbiome.

A fraction of these microbes are currently available in probiotic supplements. An even smaller fraction of them have been clinically tested to prove any meaningful health benefits when included in supplements.

When you’re researching microbiome supplements, it pays to review whether the strains selected in any product have been well researched or clinically tested.

Always ask; are the claims made by the manufacturer confirmed by science?

Meet dōTERRA PB RestoreTM ProBiome Complex

I cannot say enough good things about this product. My overall wellness has insanely improved within the last month.

As someone who struggles with PMDD and ADHD, it has been noticable to all how much more focused, emotionally stable, and happy I am.

Here’s why.

Earlier in this article I explained how your microbiome extends all over your body, not just in the gut. Well, dōTERRA PB Restore ProBiome Complex is designed with your whole-body biome in mind.

It’s formulated as a foundational, holistic supplement to benefit your systemic health in a number of ways, including:

Digestive health
Gut barrier integrity
Gut immune function
Micronutrient synthesis
Healthy metabolism
Respiratory health
Oral health
Dermatological health
May support cardiovascular health, urological health, plus brain and DNA function

Of course, the gut microbiome is a powerhouse, so PB Assist+ ProBiome Gut Complex sticks have been formulated to provide additional strains that support the gut microbiome specifically, as well as being potent enough for adults and safe enough for kids.

dōTERRA PB Restore is truly revolutionary in the microbiome supplement space. In one little dual- chambered capsule, they have managed to deliver a proprietary blend of 30 bioactive components of pre-, pro-, and postbiotics, and bacteriophages.

To ensure survivability and viability, dōTERRA PB Restore uses patented encapsulation technology, with an inner and outer capsule to ensure the delivery of the 30 bioactive components at just the right time to the appropriate areas in the digestive system.

You can actually see the outer capsule hosts the prebiotic FOS, plus the postbiotic and bacteriophages.

Also, inside the outer capsule is the time-release inner capsule, which holds the 24 strains of probiotics.

This unique double-layer capsule technology protects the bioactive cultures from the harsh environment of the stomach, delivering their active benefits to the site of adhesion in the intestinal tract.

How to use dōTERRA PB RestoreTM ProBiome Complex

Now I have shared how to identify a quality microbiome supplement and introduced you to my favorite – dōTERRA PB RestoreTM and PB Assist+®, let’s talk about how to use these two microbiome supplements, if you choose.

Taking dōTERRA ProBiome supplements is simple.

You can take one dōTERRA PB Restore ProBiome Complex a day just prior to a meal. You can pour PB Assist+ powder straight into your mouth (seriously it tastes just like a pixie stick) or mix it with cold water and drink immediately. It can also be mixed with cold foods like a smoothie, applesauce, or yogurt.

It is recommend taking these supplements with a meal. That’s when your digestive system is most active and will move the probiotics through the stomach’s harsh environment at the pace required for the encapsulation technology to do its job.

If you were to take them at another time—like before bed—your supplement is more likely to sit idle in stomach acid for too long because digestion slows when you sleep.

So, take them with a meal, but away from any foods above body temperature and never with hot beverages, which will damage the bioactive components (this is something I just learned recently).

Be sure to take your new microbiome supplements daily! It might surprise you, but when we talk about how probiotics colonize, that doesn’t actually mean they settle in and take up residence in your body long-term.

They travel through your digestive tract and activate systemic benefits through interactions with your gut and local immune cells, dietary nutrients, and gut microbiota already rooted in your intestines before they leave your body.

Because the probiotics in your supplements are transient, their benefits depend upon daily use. Just like how you need water to hydrate your cells each day, dōTERRA PB Restore and PB Assist+ are recommended as a foundational daily supplement.

Final Thoughts

Maintaining good health should always be our top priority, and our gut health plays a profound role in our overall wellness.

We have learned how our microbiome affects everything from mental wellness to immune system functions.

Keeping our gut healthy requires a balance of nutrients and gut-friendly practices such as a healthy diet, exercise, managing stress levels, and taking probiotic supplements.

If you’ve found value in this post, I am so happy. I hope this offered some greater insight into your wellness.

If you want to continue learning more about our Wellness Wednesday series, consider subscribing to our email list – it’s a treasure trove of insights, tips, and latest developments in the realm of gut health and beyond.

Lastly, if you’re curious to give dōTERRA PB Restore and PB Assist+ a try – and we genuinely recommend you do – you can use our referral code HERE for a special discount on your first order. Remember, it’s not about quick fixes or magic bullets; it’s about taking small, consistent steps towards healthier living.

Here’s to a happier, healthier gut!

*Facts on dōTERRA PB Restore and PB Assist+ were adapted from a course workbook and were summarized in this blog post.

Categories: Faith, Mental Health, Motherhood

7 Inspiring Books That Will Change Your Life

“You Can Never Get A Cup of Tea Large Enough or A Book Long Enough to Suit Me.” -C.S. Lewis

Welcome to Friday Favorites. These posts are designed as a way for me to share what I love with you! And something I love most are books.

Ever since I was a kid, reading has been the ultimate escape + adventure. My passion for books and writing began far before I can recall (so I’m told). I was an accelerated reader in elementary school and a big literary nerd in high school. As an adult, my home built library is my greatest gift.

Reading and writing are my passion, my joy, my hearts beat. That’s because there is something almost magical that happens when you dive into a book – whether fiction, fantasy, faith based, or non-fiction – isn’t there?

My favorite books are the ones where I feel like I’m talking to my best friend over coffee or watching a movie play out in my mind. Books are some of the most pure ways to communicate authentically. And the real good ones inspire, encourage, and change something inside you, well after the cover closes.

But, you’re not here to listen to my bibliophilia. If you’re reading this, that means you, too, have a love of reading and are intrigued to see if my list matches yours or if you’ll find your next favorite in this list.

I am so excited to share the titles that profoundly inspired me in 2023 (and in no particular order).

Ready to embark on a literary journey that could change your life? Let’s get started!

1. Fix Your Eyes: How Our Study of God Shapes Our Worship of Him by Amy Gannet

Goodreads Book Description

“We live in a polarized time. Christians are quick to conceive of themselves either as theologically-minded or worship-minded; either thinking Christians or feeling Christians. The results are damaging: theology without worship is muted, stifled, and cold, and worship without theology is ungrounded, unrooted, and uninformed.

This is not the way it was meant to be.

Theology (our study and knowledge of God) should always lead to doxology (our worship of Him). Worship should always be rooted in theology. When we study the nature and character of God as revealed in his Word, we are invited to respond in the affectionate, obedient discipleship of worship. How can we keep our theology from being mere head knowledge? How do we give our worship roots that will last? By fixing our eyes on God Himself—the object of our study and the object of our worship.

Fix Your Eyes is an invitation to understand core doctrines of the Christian faith and apply them in our daily worship of God. It walks believers through key theological concepts and shows how each can be lived out in daily life.”

Why I Loved This Book

Holy moly this book is power packed with sound doctrine and relatable experiences that will shape and resonate with you no matter where you are in your walk with Jesus.

As an alumni of Moody Bible Institute, this Bible Studies major is no foe to thorough exegesis and that is just what Amy illustrates and accentuates throughout this book. More Jesus, less us, especially when it comes to our study, knowledge and worship of God.

If you want to grow in grace and knowledge of who Jesus is, then this book is for you.
If you want to reignite your worship and love for God, then this book is for you.
If you have no idea what theology is or why it matters, then this book is for you.

Get it on amazon HERE!

2. The Lifegiving Home: Creating a Place of Belonging and Becoming by Sally and Sarah Clarkson

Goodreads Book Description

“How to make home your family’s favorite place to be . . . all year long.

Does your home sometimes feel like just a place to eat, sleep, and change clothes on the way to the next activity? Do you long for “home” to mean more than a place where you stash your stuff? Wouldn’t you love it to become a haven of warmth, rest, and joy . . . the one place where you and your family can’t wait to be?

There is good news waiting for you in the pages of The Lifegiving Home. Every day of your family’s life can be as special and important to you as it already is to God. In this unique book designed to help your family enjoy and celebrate every month of the year together, you’ll discover the secrets of a life-giving home from a mother who created one and her daughter who was raised in popular authors Sally and Sarah Clarkson. Together they offer a rich treasure of wise advice, spiritual principles, and practical suggestions. You’ll embark on a new path to creating special memories for your children; establishing home-building and God-centered traditions; and cultivating an environment in which your family will flourish. “

Why I Loved This Book

I have never felt so seen as I did while reading this book. I love my mom, but if God gave me a chance to choose one other person on this planet to be my mother, I would choose Sally Clarkson.

From the relationships with her children, the love of beauty in all God’s creation, the intentionality in the little things – every word spoke to my soul.

I especially love how this book is laid out in a 12 month format. The specific detail and instruction for each month and season is exceptional, especially for my ADHD heart that can get overwhelmed with too much information and my catastrophic anxiety that would over analyze when and how to implement this amazing advice.

This book made me not only be proud of my role as a homemaker, but to really step into the gifts and calling of it; from bedtime blessings with my children to setting the table for dinner every night and the in between of tea parties and seasonal traditions.

If you are a mama who is looking for ways to create a space of tradition, joy, and beauty – this book is for you.
If you are a woman who longs to create a space of warmth and comfort – this book is for you!

You can get this book HERE!

3. The Call of the Wild and Free: Reclaiming Wonder in Your Child’s Education by Ainsley Arment

Goodreads Book Description

“Allow your children to experience the adventure, freedom, and wonder of childhood with this practical guide that provides all the information, inspiration, and advice you need for creating a modern, quality homeschool education.

Inspired by the spirit of Henry David Thoreau—”All good things are wild and free”—mother of five Ainsley Arment founded Wild + Free.

This growing online community of mothers and families want their children to receive a quality education at home by challenging their intellectual abilities and nurturing their sense of curiosity, joy and awe—the essence of a positive childhood.

The homeschool approach of past generations is gone—including the stigma of socially awkward kids, conservative clothes, and a classroom setting replicated in the home.

The Wild + Free movement is focused on a love of nature, reading great books, pursuing interests and hobbies, making the entire world a classroom, and prolonging the wonder of childhood, an appealing philosophy that is unpacked in the pages of this book The Call of the Wild and Free offers advice, information, and positive encouragement for parents considering homeschooling, those currently in the trenches looking for inspiration, as well as parents, educators, and caregivers who want supplementary resources to enhance their kids’ traditional educations.”

Why I Loved This Book

Last year, right around this time, I was praying over what to do about school for Andy. We were in the trenches of Kindergarten, and while I loved his school and his teacher, I did not love the hustle and hurry, the homework, and the anticipation of losing our precious time together.

That could verbatim be how this book starts. So, imagine my emotional self listening to this audiobook while driving home after dusk one weary and cold night in February.

I cried. Like, ugly girl cried in my car. I felt, in that moment, that God was calling me to homeschool. And I was terrified.

This book did such an amazing job of illustrating the joys and battles of homeschooling, the different methods, and the incredible gifts that come with living wild + free.

If you are contemplating homeschooling, then this book is for you.
If you are a seasoned homeschooler looking for something to inspire you, this is for you.
If you want to create more wonder in your life AND your kids lives, then this book is for you.

You can get this book HERE!

4. The Read-Aloud Family: Making Meaningful and Lasting Connections with Your Kids by Sarah Mackenzie

Goodreads Book Description

“Connecting deeply with our kids can be difficult in our busy, technology-driven lives. Reading aloud offers us a chance to be fully present with our children. It also increases our kids’ academic success, inspires compassion, and fortifies them with the inner strength they need to face life’s challenges. As Sarah Mackenzie has found with her own six children, reading aloud long after kids are able to read to themselves can deepen relationships in a powerful way.

Founder of the immensely popular Read-Aloud Revival podcast, Sarah knows first-hand how reading can change a child’s life. In The Read-Aloud Family, she offers the inspiration and age-appropriate book lists you need to start a read-aloud movement in your own home. From a toddler’s wonder to a teenager’s resistance, Sarah details practical strategies to make reading aloud a meaningful family ritual. Reading aloud not only has the power to change a family—it has the power to change the world.”

Why I Loved This Book

Clearly reading is my passion, so there was no doubt I had to hear what this mama of six had to say about reading aloud with your family.

Reading aloud is something I have done since the moment my kids were born. With my first, my anxiety was so bad I had no idea what to do, so I would read to him.

Since that moment, our home has always been brimming with books; chapter books, picture books, educational books.

Sarah does such an incredible job of sharing the science behind why reading aloud is so beneficial for families. My favorite thing about this book is that she gives incredible recommendations for every age level! It has been a handy library companion this year!

If you love to read and love reading to your children, then this is for you.
If you want to foster a love of reading in your family, then this is for you.
If you are looking for resources to encourage reading as a family, this is for you!

You can get this book HERE!

5. Teaching from Rest: A Homeschooler’s Guide to Unshakable Peace by Sarah Mackenzie

Amazon Book Description

“Those who have made the decision to homeschool their children have done so out of great love for them and a desire to provide them an excellent education in the context of a warm, enriching home. Yet so many parents (mainly mothers) who have taken up this challenge find the enterprise often full of stress, worry, and anxiety. In this practical, faith-based, and inspirational book, Sarah Mackenzie addresses these questions directly, appealing to her own study of restful learning and her struggle to bring restful learning to her (six) children.”

Why I Loved it

If I had an author of the year, I guess it would be Sarah Mackenzie. I honestly didn’t even realize at first that this book and the Read Aloud Family were the same author.

This was such an encouragement to read before we started homeschooling this year. Sarah gives practical advice while saturating the pages with Biblical encouragement.

This book for sure felt like I was talking over all the trials and triumphs of our homeschool journey with my best friend.

If you are about to start homeschooling, read this book.
If you are in the midst of your homeschool year, read this book!

You can purchase this book HERE!

6. M Is for Mama: A Rebellion Against Mediocre Motherhood by Abbie Halberstadt

Goodreads Book Description

“Mama of ten Abbie Halberstadt helps women humbly and gracefully rise to the high calling of motherhood without settling for mediocrity or losing their minds in the process.

Motherhood is a challenge. Unfortunately, our worldly culture offers moms little in the way of real help. Mamas only connect to celebrate surviving another day and to share in their misery rather than rejoice in what God has done and to build each other up in hard times.

There has a be a better way, a biblical way, for mamas to grow and thrive.

As a daughter of Christ, you have been called to be more than an average mama. Attaining excellence doesn’t have to be unsettling but it will take committed focus and a desire to parent well according to God’s grace and for His glory.

M is for Mama offers advice, encouragement, and scripturally sound strategies seasoned with a little bit of humor to help you embrace the challenge of biblical motherhood and raise your children with love and wisdom.

Mama, you are worthy of the awesome responsibility God has given you. Now it’s time to start believing you can live up to it.”

Why I Loved This Book

Holy gut punch. Like, really. This book wrecked me in the best way possible. It was convicting, challenging, and had me crying in repentance more than a few times.

But, that’s what makes this book so great. In the hard is the beauty of what we can become as mothers if we allow the Lord to work within us instead of bowing down to mediocre motherhood!

This book completely changed how I view my role as a mother and challenged me to take that role with every ounce of gratitude and honor I have.

I will definitely be reading this repeatedly.

If you are a Christian mama, you need to read this.
If you are an expecting Christian mama, you need to read this (I think this would make an excellent baby shower gift).

You can purchase this book HERE!

7. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

atomic habits book personal growth books

Goodreads Book Description

“No matter your goals, Atomic Habits offers a proven framework for improving—every day. James Clear, one of the world’s leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.

If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you’ll get a proven system that can take you to new heights.

Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field.

Learn how to:
– Make time for new habits (even when life gets crazy);
– Overcome a lack of motivation and willpower;
– Design your environment to make success easier;
– Get back on track when you fall off course;
…and much more.

Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits–whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.”

Why I Loved This Book

Ok, truth bomb. I had this on my reading wish list for like 2-3 years before I finally read it (maybe even longer). It sounded good but I never actually made the move to purchase it.

I had acquired a lot of audible credits and figured it was time to cash in. I am so thankful I did.

This book was profoundly influential. I immediately implored my husband to read it too. We both would stand in the kitchen talking about how simple the tactics James described were, but how we had never thought to apply them before.

I can honestly say I would not have been able to cultivate our homeschool rhythm without the tools I learned in this book. It has also been life changing for how to better manage my ADHD when it comes to consistency – especially in writing!

If you have goals you are striving to achieve, then read this book.
If you want to build better habits but don’t know where to start, then this book is for you.
If you are in a leadership role and are looking to encourage your people, read this book!

Literally everyone should read this.

Grab your copy HERE!

Well, that’s all folks! These seven books profoundly changed my life in 2023 and I can confidently say they have made a lasting impression on me that will carry throughout the new year.

I would love to know your thoughts on these titles! Have you read any? Have a favorite? Any on your wishlist? Lets chat in the comments!

If you want to stay up to date with other Friday Fun + Favorite posts, make sure to sign up for our weekly newsletter HERE!

As always, thanks so much for being here! Want more? Check out my FREEBIES and other posts on the blog!

xoxo, Nicole

Categories: Mental Health

Uncovering the Truth about PMDD

Welcome to the new Wellness Wednesday series! Today I am sharing something extremely personal and unfamiliar to most – PMDD.

As women, we all have dealt with the discomfort that comes with our monthly cycle. But what happens when the symptoms become too severe, affecting our daily lives, relationships, and even ability to work or take care of our children?

For months I had been diligently tracking my cycle, my moods, my habits – anything I could think to try and discern why I would turn into a raging, unhinged, irrational lunatic every month.

It sounds dramatic, but truthfully, I felt like Dr. Jekyll and Mr. Hyde.

This is where Premenstrual Dysphoric Disorder (PMDD) comes in.

PMDD is a severe form of premenstrual disorder (PMS) that affects women’s mood, energy, and behaviors. The condition is often misunderstood and dismissed as an exaggerated version of PMS.

This is not the case.

PMDD affects approximately 5% of women in their reproductive years, making it a serious health concern that requires attention and care.

As Christian women, we know that faith and biblical principles can offer guidance and comfort in every aspect of our lives. But, is it true for mental health, too?

YES!

That’s why in this blog post, we will not only explore what PMDD is but also share educational resources and biblical principles that can help us cope with and overcome the condition.

Understanding PMDD

PMDD symptoms are linked to intense emotional and physical symptoms that typically arise in the luteal phase of the menstrual cycle. This luteal phase is usually about one to two weeks before the onset of menstruation or after ovulation.

Symptoms may look different for everyone but predominantly look like the following:

Severe mood changes (irritability, anger, depression, anxiety)
Extreme fatigue and loss of energy
Appetite changes and food cravings
Sleep disturbances
Physical symptoms (breast tenderness, bloating, joint or muscle pain)

The diagnostic criteria for premenstrual dysphoric disorder (PMDD) are quite specific. In order to receive a diagnosis of PMDD, a woman must experience the five symptoms mentioned above, which include mood-related symptoms.

It’s important to note that these symptoms must be severe enough to significantly interfere with daily activities, relationships, or work.

Additionally, to confirm the diagnosis, it’s necessary to track these symptoms for at least two menstrual cycles. This careful monitoring helps healthcare professionals accurately assess and identify PMDD, enabling the implementation of targeted treatment plans to alleviate the impact of this condition on individuals’ lives.

Coping with PMDD

The challenge of coping with PMDD can indeed be daunting, particularly when the symptoms prove severe and disruptive to one’s daily life.

Not to mention, it’s not something you care to broadcast to everyone. The severity of these symptoms is sometimes frightening and embarrassing.

No one loves to admit that they are falling apart with no control.

However, it’s important to remember that there are numerous resources and forms of support available to assist women in managing this condition. From lifestyle adjustments to medical interventions, there are various strategies that can be effective in alleviating the impact of PMDD.

In addition to seeking support from healthcare professionals, individuals can also benefit from connecting with support groups and online communities where they can find understanding, empathy, and valuable insights from others who are navigating similar challenges.

Embracing a multi-faceted approach to managing PMDD can empower individuals to gain control over their symptoms and improve their overall well-being.

Some ways to cope include (but are not limited to) the following:

Medical treatment: This is never my personal first solution, but I am also a firm believer that everything has its time and place. Therefor, antidepressants, hormonal birth control, and other medications have been said to help alleviate the symptoms of PMDD. It’s important to consult with a healthcare professional to determine the best course of treatment.
Lifestyle changes: This is the harder, longer road to coping, but where I always aim to start. Regular exercise, a healthy diet, and stress management techniques, such as praying and journaling, can also help alleviate PMDD symptoms.
Support groups and counseling: Connecting with other women who have PMDD or seeking professional counseling can provide emotional support and a safe space for sharing experiences and coping strategies. Mostly, it helps to know that you are, in fact, not crazy for experiencing these severe symptoms.

PMDD and Biblical Principles

As Christian women, we not only have modern medicine at our fingertips (literally, you can go to her.com and get an rx for PMDD delivered to your door if that is for you), but we can also turn to biblical principles for guidance and comfort during the challenges of PMDD.

Here are some helpful principles to keep in mind:

Trust in God: I know, I know. You’re saying, “DUH, Nicole.” But truly, trusting in God is much easier said than done. Even when we don’t understand the reasons behind our struggles, we can trust that God has a plan and a purpose for our lives (Proverbs 3:5-6). I really love reading through Job or Lamentations when the depression really hits deep.
Find solace in scripture: The Bible is the living and active word of God. It is a source of immense comfort and wisdom, providing verses that can help ease anxiety and offer solace during difficult times. Scriptures such as Matthew 11:28-30 invite us to cast our burdens upon Jesus, who gives us rest. Psalms 34:17 assures us that the Lord hears the cries of the distressed and delivers them from their troubles, just as He delivered David through his fleeing from Saul.
Pray for strength and healing: Prayer is a powerful tool for seeking comfort, strength, and healing. James 5:13-16 encourages those who are suffering to pray, promising that the prayer of a righteous person is powerful and effective.
Cultivate faith and patience: This is definitely the hardest principle, personally. Dealing with PMDD may be a cross to bear for some women (like me), but the Bible encourages us to persevere in the face of trials. Romans 5:3-4 tells us that suffering produces perseverance, character, and ultimately, hope.

Download these images and more from our FREE RESOURCE page!

Helpful Resources for PMDD

Here are some online resources that can provide more information and support for those dealing with PMDD:

International Association for Premenstrual Disorders: https://iapmd.org/
The PMDD Treatment Miracle: https://www.pmddtreatmentmiracle.com/
National Association for Premenstrual Syndrome: https://napsmenstrualhealth.org/
Mind: https://www.mind.org.uk/information-support/types-of-mental-health-problems/premenstrual-dysphoric-disorder-pmdd

Here are some supplements I have been taking to help naturally control my hormone levels, gut health, and depression:

*NOTE: Whenever trying new supplements, it is always very important to conduct your own research. I am not a doctor, nor do I claim to be. I am simply sharing my own personal experience and the tools and resources I have found helpful. While Doterra CPTG is 100% trusted, I always encourage you to do your own thorough research.

Conclusion:

PMDD is a challenging condition that can affect every aspect of a woman’s life. However, with the right support, resources, and guidance, women can manage the symptoms and improve their quality of life.

As Christian women, we can also turn to biblical principles for comfort, guidance, and hope during the difficulties of PMDD.

Remember, you are stronger than you know, braver than you think, and loved beyond measure.

Community Connection

If you found value in this post, or you personally struggle with PMDD, I encourage you to reach out and comment with a word of comfort!

Make sure to check out the rest of our Wellness Wednesday posts.

Join my online community HERE to get weekly updates so you don’t miss anything!

Categories: Faith, Mental Health

How to Pray for a Grieving Heart

I am no stranger to grief. I witnessed my great grandma lose three out of her four children by the time I was 10. I lost both of my Dad’s parents by the time I was 18. And I lost my own Father at 20. My husband lost his entire family at 15.

Grief is a common wave we navigate pretty regularly in our home.

With the start of a new year, it can often be a time of reflection, looking back on the year that has passed, and resolutions for the upcoming one. While that may bring optimism and excitement for many, it can also be a difficult period for anyone dealing with grief.

Anchors Away

Trying to navigate never-ending gatherings, parties, and social engagements can leave you feeling overwhelmed and exhausted before the start of the new year even sets in. It’s normal to feel this way; if you’re struggling to find joy in the celebration and festivities around you, know that you’re not alone.

If you’re like my husband, you prefer to grieve independently and silently. If you’re like me, sharing where I’m at and what I’m going through helps me process my emotions in a more clear way.

No matter how we may process grief, as followers of Christ, we are called to not only share in one another’s joy, but to carry each other’s burdens. Maybe you don’t know how to sit with someone in their grief, or maybe you are attempting to navigate grief on your own this season.

Either way, continue reading to journey with me through 5 scriptures I love to pray, that encourage hope and healing (and dare I say, joy) this season.

Please note: it is so important to seek discernment from the Holy Spirit if you are unsure how to walk with a loved one through their grief. Use these scriptures to pray out loud over yourself or your loved ones, or pray them quietly before the Lord as you lift up those you love (I have been doing this A LOT lately). But most of all, allow God’s words to restore faith and hope by believing with all your heart, mind, and soul!

1. John 14:27

“Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.”
John 14:27

Heavenly Father, we come to You today with broken hearts, asking for comfort and peace for our beloved one who is grieving. We know that nothing can ever replace the precious one they have lost. The pain of such a deep loss is immense. Yet, Lord, we turn to You in faith knowing that You are the God of all comfort. Please pour out Your peace on them during this difficult time and help them to trust in Your unfailing love and goodness.

We pray that You would provide strength and courage each day as they face this devastating season of life. May they sense Your presence close beside them at all times, even as they wrestle with their sorrow. Give them grace to take one step at a time and courage to look towards the future even amidst such sadness. May they experience a unique kind of joy even in their grief, knowing that when all else fails, you never will.

We may not be able to make this right or take away the pain, but thank You for the promise of John 14:27 – “Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid” – which reminds us of Your abiding presence in every circumstance and situation we face.

Lord, may our beloved one find hope in these words and trust in Your perfect plan for their lives throughout this heartbreaking ordeal.

In Jesus’ Name we pray, Amen

2. Psalm 34:18

“The Lord is near to the brokenhearted and saves the crushed in spirit.”
Psalm 34:18

Lord Jesus, we come before you today in prayer for those who are grieving. We know that the pain and burden of grief can be overwhelming and we humbly ask You to bring Your healing balm of comfort to all who are hurting.

We are praying that You fill their hearts with hope and peace as they journey through this season of loss. Remind them that even in their darkest hour, You are near to them, loving them with an everlasting love. Let them find solace in knowing that nothing can separate them from Your great love for them.

Help them to not become consumed by the sadness and despair they may feel, but instead give them a supernatural strength and courage to press on. Increase their faith so they trust in Your loving provision and see You as the ultimate Restorer. Open up opportunities for people around them to be there in practical ways, offering support and tangible help during this difficult time.

Lord, thank You for being close to those who are brokenhearted and saving those whose spirits have been crushed. We place our faith in You, believing that even when life doesn’t make sense, Your ways will prevail. In Jesus’ name, Amen.

3. Romans 8:28

“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

Dear God,

We thank You for the comfort and peace that only You can provide. We come before You in prayer today on behalf of those who are grieving. Lord, bring them hope in this time of sorrow and anguish, we pray. Help them to cope with their grief and provide them with strength to pull through during difficult times.

Father, give them clarity of mind to understand Your perfect will for them as Romans 8:28 tells us that all things work together for good for Your glory and purpose. Help them to trust in Your timing and plan for their lives even in the midst of pain. Provide a sense of security that comes from knowing that nothing happens outside of Your loving control.

Help those grieving to heal from the wounds created by sorrowful losses, show them grace as they transition through pain and suffering while renewing their spirit each day. Supply an outpouring of mercy on their hearts so they may trust in You despite any challenges or hardships life throws at them. Encourage those struggling with the reality of difficult circumstances so they may look to the future with faith and confidence knowing that You will never leave or forsake them.

We ask all these things in Jesus’ name, Amen.

4. Isaiah 41:10

“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

Almighty God, creator of all things, we come before You today with heavy hearts and ask for Your comfort and peace to be upon our friend who is grieving. Lord, we know that this is a difficult time for them, as they feel overwhelmed by the pain and sadness of their loss. We pray that You will wrap them in Your arms of love and give them strength to move forward.

Thank You for being near to them during this challenging season. Grant them courage to keep going even when it is hard and when they don’t feel like it. Would You fill their heart with hope and assurance that things will get better with time. Help them to find joy in the little things once again, even when it doesn’t seem possible. Reveal Yourself to them in special ways that only You can do, so that they can experience Your loving presence each day.

Please, give them the words they need to be able to express themselves honestly and vulnerably while expressing how they are feeling during this process. Help us all as we seek how best to support our friend throughout their journey as they heal emotionally, spiritually, mentally, physically and relationally from this loss.

Lord, we lift up our eyes to you now because you are our Rock, Fortress and Deliverer who never changes or fails us – no matter what life throws at us! Amen

5. 1 Thessalonians 4:13-14

“But we do not want you to be uninformed, brothers, about those who are asleep, that you may not grieve as others do who have no hope. For since we believe that Jesus died and rose again, even so, through Jesus, God will bring with him those who have fallen asleep.”
1 Thessalonians 4:13-14

Father, we come to You today in plea for Your comfort and peace. Lord, You know the pain of grief that those who have lost their loved one experience. We pray that You would be present with them during this difficult time and provide strength and courage to face each day ahead. Be close to them, Lord, and fill their hearts with hope and faith.

How grateful we are that Jesus died and rose again, so that even those who have gone before us may not be forgotten, but will be resurrected when He returns. We trust in Your promises of eternal life for all who believe in Jesus Christ. May these truths bring peace to their hearts as they grieve the loss of their beloved one.

Give them patience as tears eventually give way to healing; replace sadness with joy over cherished memories; replace loneliness with comfort from friends and family; replace despair with assurance of a reunion one day in Heaven. Wrap them up in Your loving arms as they go through this season of life filled with sorrow. And may they find strength knowing that You are never absent—You are always right beside them! Amen

As we go into this New Year, let us not forget the power that prayer has over a grieving heart. Even Jesus, who was fully God, lamented over Lazarus’ death – knowing full well that He was going to revive his breath.

Grief is not something God is scared of, and neither should we be. Maybe you sit awkwardly and silently pray these scriptures over yourself or a loved one. Or, maybe you loudly proclaim these truths together.

This year, let us pray for our loved ones, that they would be safe and healthy, and that they would know the love of Christ.

Want more prayer prompts? Check out our FREEBIES page and subscribe to our email list so we can send you our monthly magazine, filled with more hope & encouragement!

Happy New Year, friends.

Categories: Mental Health

Naturally Well: All You Need To Know About Your Complimentary Personal Nutrition Assessment

Naturally Well Series | March 2022
All You Need to Know About Your Complimentary Personal Nutrition Assessment

I am such a sucker for personality assessments.

You, too?

What if I told you there was a personalized nutrition assessment?

Here’s the thing. Almost everyone takes a multivitamin. That’s because we understand that our bodies need a little more nutrition than what we’re honestly consuming.

Supplementation is not a new concept. This has been a solution to filling nutritional gaps for a looooongggg time. No, really. Some research I found dated back to the mid 20th century. That means society has been aware all along that you can’t get all the nutrients you need from diet alone.

And this was before we started processing and poisoning our plants.

Now, we have the science to unlock what our bodies precisely need.

Enter Shaklee Meology!

Here’s how it works:

Meology starts with an assessment with questions about you, your lifestyle, health goals, and family history. These answers then go into the powerful Meology algorithm and product recommendation engine developed by Shaklee scientists and reviewed by a scientific advisory board of leading nutrition and personalization experts.

The Meology algorithm takes your responses and instantaneously analyzes millions of data points to identify your nutrition needs and create a supplement plan with the right amounts of nutrients. This recommendation is then refined based on your food allergies, dietary preferences, medications, and life stage so that you don’t have too much or too little of any nutrient.

The result is one Meology supplement plan made only for you. Your recommendations are ranked and explained with science-based reasons why those recommendations were made. And your supplements are placed in convenient, daily-dose packs and delivered right to your door.
Shaklee Naturally Blog

I highly encourage you to read the full article from Shaklee’s Naturally Blog here, where you can get all the science behind this amazing, personal, and precise nutrition plan!

What makes this personal nutrition assessment so amazing?

1. It’s risk free (read all about Shaklee’s unprecedented 100% money back guarantee HERE – literally even if you finish the entire pack and decide it’s not for you), and
2. It’s backed by the Shaklee Difference (Learn all about what makes Shaklee so unique HERE)!

Curious what your personal recommendations would be?
Take the COMPLIMENTARY personal nutrition assessment HERE!
*Make sure to check the box to share your results so I can help answer any questions!

Check out the other articles in this series.

Every month I try to share and educate on something we have learned on our naturally well journey. You can read other articles here.

Categories: Mental Health, Motherhood

Naturally Well Series: The Truth about Postnatal Depletion

DISCLAIMER:
All information in and of this post is for educational purposes only. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment immediately. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog, website or in any linked materials.

Let me be vulnerable for a minute.

Becoming a mother is the most amazingly beautiful and heart stopping experience, but, if we’re honest, it is also overwhelmingly stressful. Disclaimer 2 – acknowledging that motherhood is stressful does not mean I think that motherhood is bad.

After I had my first son I went through almost a year of postpartum depression and anxiety. Like many new moms, I had no idea what was going on, and (arguably more frightening) I didn’t know how to fix it.

I am going to give you full permission in case no one has yet, that you can love being a mom and still feel like you’re going crazy.

And crazy is exactly how I felt.

I was completely immersed in joy one moment, and the next I felt as though I was gasping for breath amidst crashing waves of anxiety. I was desperate and hurting and to the point where I would do anything to feel “normal” enough to take care of and enjoy my son.

I slowly started to research my symptoms and educated myself, becoming all too familiar with postpartum depression. Concerned with how little this was discussed, and wanting to advocate for others who were struggling, I started this blog. That was in 2017.

Flash forward two years, I had just given birth to my daughter after experiencing a very traumatic miscarriage. I was so thankful to hold my sweet girl Earth side that I didn’t even think about the darkness that was looming ahead.

It was around this time that I began a journey I never knew I needed.

A friend had invited me to a webinar about something called Postnatal Depletion.

I was intrigued. You rarely hear people talk about postpartum depression, you never hear people talk about postnatal depletion.

I walked away from that webinar in tears, never feeling so seen or understood in my short years as a mother.

What I learned in that webinar changed the scope of my health and wellness. I started implementing changes slowly, and began to feel my mental and physical health transform.

You can click here to watch the webinar that started the small changes. Scroll to the end to watch the updated version.

Hit the button to fast forward to 2022.

I now have three beautiful babies, the youngest a minted and jolly ONE!! My whole pregnancy and postpartum experience with my third child had completely evolved from the tsunami I felt with my first.

Within the last several years I have continued to educate myself and advocate for others who might be feeling the same sense of frustration and confusion that I did as a new mom.

What I have learned is that simple steps lead to big results and knowing more empowers us to live better. And I am going to share some of that knowledge here with you.

What is Postnatal Depletion?

It’s common, but it’s not normal.

Read that again.

Postnatal depletion is a physical and mental deterioration caused not just by the process of giving birth and breastfeeding, but by the stresses and strains of modern parenthood.

In his book, The Postnatal Depletion Cure, Dr. Serrallach describes postnatal depletion as a syndrome of accumulated issues including deep fatigue, hyper-vigilance and a feeling of being overwhelmed.

What mother doesn’t feel overwhelmed? Am I right? This makes us feel like postnatal depletion is not a real thing. But it is.

Society doesn’t help as we live in this instagram and pinterest world. High five to the influencers out there embracing the real and raw.

So, let’s talk about the symptoms of PND.

Fatigue and exhaustion
Tired upon waking
Hyper vigilant (“tired and wired”)
Loss of libido
Sense of being overwhelmed

We often refer to these symptoms as “mom brain” and contribute our exhaustion to “that’s just how it is.” But what if it doesn’t have to be?

Let’s consider the causes of PND

High stress society
Age of giving birth
Starting pregnancy depleted
Not refueling between pregnancies
Sleep
Lack of nutrient dense food
Environmental pollutants

Yes, lots of these things are out of our control, but there is hope and ways we can help our mind and bodies!

There is hope and there are some simple solutions to help.

SLEEP

A big way we can refuel our bodies to fight against postnatal depletion is sleep. This is such a rough solution because sleep can be rough through all stages of motherhood, not just for new moms (I have a five year old who still gets in bed with us – just me?).

According to Terry Cralle, an RN, certified clinical sleep expert and the spokesperson for the Better Sleep Council, the myth of the supermom is pushing moms to prioritize all kinds of things over their own rest, and it’s hurting us.

Unfortunately, most articles try to articulate ways to improve your quantity of sleep, not your quality. Getting a sufficient amount of sleep will mean nothing to your body if it doesn’t have what it needs to repair itself.

Ways to improve your quality of sleep:

Calcium/Magnesium

I think it is fascinating that our bodies were created to know that once a baby is in your belly, they get first dibs on ALL the nutrients you consume/produce. This was one of the most interesting things I learned when I began to educate myself on postnatal depletion. Not only does this duo help with sleep, it will also help prevent late night leg cramps and dental cavities.

Ashwagandha

According to sleepfoundation.org, “Preliminary research has found that ashwagandha may help people fall asleep faster, spend more time asleep, and experience better sleep quality. Ashwagandha is an herb known as an adaptogen, that helps to protect the body. Ashwagandha is also said to have antioxidant and anti-inflammatory properties and can help naturally treat anxiety, cognitive impairments, and even diabetes.

Energy

Sleep

It just makes sense that when we get quality sleep, our body can create energy more efficiently. Harvard Medical School recognized “Someone whose deep sleep is restricted will wake up feeling less refreshed than a person who got adequate deep sleep. When a sleep-deprived person gets some sleep, he or she will pass quickly through the lighter sleep stages into the deeper stages and spend a greater proportion of time there, suggesting that deep sleep fills an essential role in a person’s optimal functioning.”

Exercise

I love how Harper Guerra (@guerrahealth) encourages us that exercise is about “health not figure.” We hear the word exercise and think we need to hit the gym or become a crossfit athlete. But the truth is, you just need to move your body. Harper also advocates for moms to get creative, suggesting using babies and toddlers as weights for squats! (I can attest that they love this.)

Iron, B Vitamins, Vitamin D3

Ten to one you tell me you have this in your multivitamin. You can find them (or should find them) in your prenatals. But, did you know these are 3 of the hardest vitamins for our bodies to absorb? Moreover, the FDA doesn’t regulate supplements, so the integrity of a company is crucial in finding quality tested, pure ingredients. Proper absorption and pure vitamins are the best way to help refuel your body with natural energy.

Nutrition

Protein

Protein is a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and it helps keep cells healthy and allows the body to create new ones. In the busy culture we have created, moms need to be intentional about refueling our bodies with what they need (and not just grabbing and going or picking off the kids plate)!

Vegetables

Be honest. How many veggies do you consume in a week? The cdc recommends that women eat 2-3 cups of green veggies a week. Since the baby is getting first dibs of all those nutrients, you want to make sure you are eating clean and organic or taking sufficient supplements to make up for the loss of nutrient density in cooking or quality.

Nutrient Density

So many things have contributed to the continuing loss of density in nutrients. According to Scientific American’s article Vanishing Nutrients, “rising carbon dioxide levels are making our food less nutritious, robbing key crops of vitamins essential to human development.” Basically, you can eat your 2-3 recommended cups of veggies or your recommended protein, but it means nothing if the nutrients aren’t there.

Gut Health & Hormones

Fun Facts:

Do you know how much our gut influences how we feel?
40% of brain receptors in our gut
70% of the immune system is in our gut
95% of serotonin is made in our gut
https://www.healthline.com/health/digestive-health/things-your-gut-wants-you-to-know#7.-Sleep-in-on-the-weekends

Your gut health MATTERS.

Omega 3’s

Omega 3’s are one of the top depletions in women. Omega 3’s also influence babies brain, skin, eyes, as well as ours. Omega 3’s are also one of the least eaten and consumed nutrients for most people.

Omega 6’s

Omega 6 is also known as GLA (Gamma-linolenic acid). It’s found in various plant seed oils such as borage oil and evening primrose oil. GLA helps to balance hormones, which is essential in combating postnatal depletion.

What we put into our body matters.

As I said in the beginning, postnatal depletion is common, but it’s not normal. Thankfully, there are ways we can refuel ourselves from the depletion.

Personally, finding natural sources to refuel is a priority in my life. Unfortunately, as we noted above, most foods – the most natural form of consuming most of these things we’re depleted of – are not nearly as nutrient dense as they once were.

Therefore, supplementation is key. But not all supplements are created equal, and finding a company you can trust is vital to experiencing transformational change.

I want to share my MVR (Most Valuable Resource) with you; Shaklee.

Clinical Results Without Compromise

Dr. Forrest Shaklee created the first multivitamin in the US in 1915. From there, the innovation, integrity, and intense testing has created the bandwagon for the boom in the health and wellness business.

Dr. Shaklee knew the importance of sharing ways to be naturally well and Shaklee Corporation was created over 65 years ago.

The Shaklee Difference

SAFE

Shaklee is beyond organic, meaning they test more vigiliently than what is required to be considered “organic.”
This company performs 350+ purity tests on new botanicals
100,000 annual quality tests to make sure what is on the bottle is in the bottle
They spend over $300 MILLION in Research and Development

PROVEN

100 + patents/patents pending
140 clinical studies / presentations (so you know that it will work and its safe)
144 Gold/Silver/Bronze Olympic Medalists who openly only use Shaklee supplements
On EVERY NASA mission since 1993

GUARANTEED

Probably my most favorite thing about Shaklee, and a big reason I chose to partner with them, is their transparency and confidence in what they are doing.

Shaklee believes in the safety and proven performance of all their products. If you are not satisfied with any of their products, you can send them back for a FULL REFUND – even if the container is empty – NO QUESTIONS ASKED!

You are not alone.

I hope this article helps to encourage you in your postpartum journey and I hope that you learned some things while reading this that help you realize you are not alone, mama.

If anything you read, researched, or listened to intrigued you into wanting to learn more (like it did for me), I invite you to take a three minute personalized assessment (click here). This is one of the easiest steps to get started on the journey to refueling your mind and body!

https://youtu.be/wlxLVer9NwU

Updated Postnatal Depletion Webinar from November 2021

Questions? Comments? Curious? Fill out the form below and I can help connect you with some naturally well resources!

Categories: DIY, Mental Health, Motherhood

How to Make Safe Homemade Play-dough

How to Make Safe Homemade Play-dough

That kids will LOVE!

Back when the world was sheltering in place (whether we agreed with it or not), children and adults were growing restless. As both a mom of little ones, and someone who struggles with anxiety and depression, I had been tirelessly searching for ways to keep my children entertained- and myself sane.

Insert my unashamed Pinterest pitch; In the few hours that I don’t have three tiny humans clinging to me, asking for more snacks, or needing a butt to be wiped, you can find me exhaustively scrolling Pinterest for fun ideas and inspiration (home decor, fitness routines, cute tees, type 4 quotes, healthy recipes, essential oil combos, good books to read, pretty scripture quotes – just to name a few 😉 ). Honestly, we probably make about 30% of what I pin.

So I was really excited when I found a homemade play dough recipe that I was able to (ever so slightly) tweak and make SAFE for both Andy (3 at the time) AND Emma (1 then).

In the sea of homemade play dough made with baby oil or other potentially toxic ingredients, this particular recipe was made with real ingredients I already cook with – ensuring that even my little tubby could participate in this activity (don’t you just love the “put everything in mouth” season).

Now, almost two years later, the restlessness is in full swing as the weather anticipates the midwest’s shift in seasons. This time I am also trying to keep the attention of three little minds, not two.

Having worked with some amazing special education therapists, I am well aware of the benefits of sensory play, so I decided to bring out and share this tried and true recipe.

As winter break approaches, I thought this could be useful for the days when even the most calm kids get a little stir crazy, or need a boredom buster, or want to try a new science experiment for homeschool. Whatever the reason, I promise your kids will love this.

NOTES

Before you jump to the recipe, I wanted to share a little bit about why and which essential oils we added into our playdough.

This makes the play-dough smell amazing
Certain oils can aid in anxiety relief
Therapeutic benefits of sensory stimulation

Here are the oils we choose and why:

Lavender: Lavender oil has been used and cherished for centuries for its unmistakable aroma and myriad benefits. In ancient times, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume. Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes. Applied topically, Lavender oil is frequently used to reduce the appearance of skin imperfections. Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender oil to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep. Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.
Balance: The warm, woody aroma of doTERRA Balance Grounding Blend creates a refreshing environment. We perfectly blend Spruce, Ho Wood, Frankincense, Blue Tansy, and Blue Chamomile with Fractionated Coconut Oil to offer an enticing fragrance that creates a tranquil and relaxing atmosphere. Spruce, one of the oils in doTERRA Balance, was used by Native Americans for health and spiritual reasons and is still used today to bring harmony to the mind and body.
On Guard: doTERRA On Guard, a proprietary essential oil blend, provides a natural and effective alternative for immune support when used internally.* As one of doTERRA’s best-selling blends, doTERRA On Guard protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system when ingested.* doTERRA On Guard can be taken internally on a daily basis to maintain healthy immune function.* It can also be used on surfaces throughout the home as a non-toxic cleaner. When diffused, doTERRA On Guard helps purify the air, and can be very energizing and uplifting.
Lemon: The top-selling doTERRA essential oil, Lemon has multiple benefits and uses. Lemon is a powerful cleansing agent that purifies the air and surfaces, and can be used as a non-toxic cleaner throughout the home. When added to water, Lemon provides a refreshing and healthy boost throughout the day.* Lemon is frequently added to food to enhance the flavor of desserts and main dishes. Taken internally, Lemon provides cleansing and digestive benefits.* When diffused, Lemon has an uplifting aroma.
Peppermint: The peppermint plant is a hybrid of water mint and spearmint and was first described by Carl Linnaeus in 1753. A high menthol content—like that found in the doTERRA Peppermint essential oil—distinguishes the best quality Peppermint oil from other products. Frequently used in toothpaste and chewing gum for oral hygiene, Peppermint oil also helps alleviate occasional stomach upset and promotes healthy respiratory function when taken internally.* Peppermint oil continues to be one of the best-selling favorites among doTERRA essential oils.

There really are so many oils that house so many benefits; if you want to learn more, click here to join my naturally well community where we talk about the benefits of different oils & so much more. You can also learn more about living naturally well by visiting my health & wellness posts.

REVIEW

This is not an exaggeration: my kids sat still for more than an hour as we played, formed, and created with our favorite activity. We added colors to match our scents and enjoyed the therapeutic benefits of all the sensory stimulation we were getting! If you want to add non toxic, all natural food coloring, I suggest checking out these kitchen hacks.

One of my favorite aspects of making this is the shelf life! The fun can continue for the next couple weeks! We keep our play dough stored in an airtight container – preserving both the texture and sweet smells!!

In conclusion, If you are looking for a way to calm the kids, have some fun, stimulate the senses, or relieve stress of your own (I don’t know who got more out of this – me or the kids), then this is for you!

Try it out and make sure to comment and let me know how it goes!!

HOMEMADE PLAY-DOUGH INGREDIENTS

1 C. Al Purpose Flour
1/2 C. Salt
2 TBSP. Cream of Tartar
1 C. Water
2 TBSP. Coconut Oil
natural dye
Essential oils (optional)
Gloves (optional for kneading in dye)

HOMEMADE PLAY-DOUGH DIRECTIONS

Combine flour, salt, and cream of tartar in a saucepan.
Slowly stir in water and oil.
Cook on medium heat, stirring constantly, until the dough begins to thicken.
Once the dough forms a ball, remove from heat.
When the dough is cool enough to touch, take out of saucepan & knead until it’s smooth.
Divide the dough into balls for how many colors you want to make.
Add a few drops of your homemade natural dye to each ball. (You might want to use gloves to keep the dye from staining your skin.)
NOTE: If you don’t have enough time to make your own, this is a good natural dye to use.
Knead the dough again to mix in the color. (You might want to use gloves to keep the dye from staining your skin.)
If desired, add a few drops of your favorite essential oils.
Store the dough in an airtight container or bag to help it stay fresh.

Understanding ADHD

The Power of Sleep

doTERRA Serenity Sleep System

Nutrition Matters For ADHD

Supplementing for The Best Nutrition

Life Long Vitality Pack

Vitalizer Women

Exercise Your Way to Wellness

Explore Your Hobbies

Cultivating an ADHD Friendly Environment

Conclusion

Join Me On This ADHD Journey

The Role of the Microbiome

You may be wondering, if your microbiome is so important, why you haven’t learned more about it before.

The Importance of Gut Health

The Mind-Gut Connection

Let’s make it more relatable.

Tips for Improving Microbiome Health

How to Choose and Use a Quality Microbiome Supplement

1. Strains and Species

2. Origin

3. Potency

4. Survivability and Viability

5. Testing and Science

Meet dōTERRA PB RestoreTM ProBiome Complex

How to use dōTERRA PB RestoreTM ProBiome Complex

Final Thoughts

1. Fix Your Eyes: How Our Study of God Shapes Our Worship of Him by Amy Gannet

Why I Loved This Book

2. The Lifegiving Home: Creating a Place of Belonging and Becoming by Sally and Sarah Clarkson

Why I Loved This Book

3. The Call of the Wild and Free: Reclaiming Wonder in Your Child’s Education by Ainsley Arment

Why I Loved This Book

4. The Read-Aloud Family: Making Meaningful and Lasting Connections with Your Kids by Sarah Mackenzie

Why I Loved This Book

5. Teaching from Rest: A Homeschooler’s Guide to Unshakable Peace by Sarah Mackenzie

Why I Loved it

6. M Is for Mama: A Rebellion Against Mediocre Motherhood by Abbie Halberstadt

Why I Loved This Book

7. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Why I Loved This Book

Understanding PMDD

Coping with PMDD

PMDD and Biblical Principles

Helpful Resources for PMDD

Conclusion:

Community Connection

Anchors Away

1. John 14:27

2. Psalm 34:18

3. Romans 8:28

4. Isaiah 41:10

5. 1 Thessalonians 4:13-14

Here’s how it works:

What makes this personal nutrition assessment so amazing?

Check out the other articles in this series.

Let me be vulnerable for a minute.

And crazy is exactly how I felt.

It was around this time that I began a journey I never knew I needed.

Hit the button to fast forward to 2022.

What is Postnatal Depletion?

So, let’s talk about the symptoms of PND.

Let’s consider the causes of PND

There is hope and there are some simple solutions to help.

SLEEP

Energy

Nutrition

Gut Health & Hormones

What we put into our body matters.

Clinical Results Without Compromise

The Shaklee Difference

SAFE

PROVEN

GUARANTEED

NOTES

REVIEW

HOMEMADE PLAY-DOUGH INGREDIENTS

HOMEMADE PLAY-DOUGH DIRECTIONS

Follow @iamanchoredbyhope