10 WAYS TO NOURISH YOURSELF AND FEEL BETTER TODAY!Heidi Symonds, Health Coach

Nourish Yourself For Life!

Love the Life You are Living!

1. NOURISH YOURSELF WITH WATER!

Plain room temperature water

Teas - oh how I love tea!

Lemons Apple Cider Vinegar Then have your

coffee with whatever you want in it!

“Water bottle alchemy”

2. NOURISH YOURSELF WITH 20-30 MINUTES OF QUIET TIME

Meditation - keep it simple!

Breathing exercises Journaling Ground yourself for

the day

3. NOURISH YOURSELF WITH WHOLE FOODS!

Real, whole foods with as few ingredients as possible

Lots of leafy greens Limit processed foods,

sugary drinks/juices Chewing/digestion Super food smoothie

alchemy Eat chocolate! Most important:

ENJOY whatever it is you decide to eat!

4. NOURISH YOURSELF BY DECREASING THE INFLAMMATION…

What is inflammation? What does it look like? Where does it

interfere in your life? Where does it

interfere in your body? Adrenals Inflammation =

illness, mental or physical…you choose.

IN YOUR DIET… Omega 3 vs. omega

6 Fish Nuts Chia seeds Other oils

Spices Turmeric, ginger,

cinnamon Mustard/dandelion

greens Aloe vera

AND IN YOUR LIFE…

It’s all about balance Your kids Your job Your partner Your family Your friends Your responsibilities Your community Your exercise

routine

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5. NOURISH YOURSELF WITH SUPPLEMENTS & OILS…

Supplements Quality, clean fish oil Vitamin D Vitamin C B-12 Calcium/Magnesium Adrenal support, if

necessary Probiotics

Oils Peppermint Lavender

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6. NOURISH YOURSELF WITH WATER THERAPY Showers

Stand-up hot tub Apple cider vinegar

& sea salt scrub Stretch, breathe

Hot Towel Scub Wash off the day Self-massage Lavender oil Moisturize

The Ocean

7. NOURISH YOURSELF WITH EXERCISE

Do your daily “routine” with intention and mindfulness (7x a week) Parking lots Stairs Chasing toddlers Carrying babies Gardening Grocery shopping “Running” errands

A good balance of: Cardio-where you

break a sweat (3-5 x week) Running, biking,

walking, hiking, swimming,

Stretching, breathing (4-6x a week) Yoga, qigong, thai chi

LOVE it. ENJOY it.

Functional Planned

8. NOURISH YOURSELF BY DOING SOMETHING NICE FOR YOURSELF

“Put your own oxygen mask on 1st!”

Mani/pedi A cup of tea with a

good friend Use your “good dishes” Date night Girls night Take a 20 minute nap Go for a run/walk

without the jog stroller or the dog

9. NOURISH YOURSELF BY DOING SOMETHING NICE FOR SOMEONE ELSE Spread the love…

Write a note to someone who could use a lift.

Open for the door for someone.

Let someone go ahead of you in traffic - even if you are running late

Offer to do one of your partner’s chores for him/her.

Compliment the kid bagging your groceries or the nice woman in customer service who helped you with a return.

It just feels good to step outside yourself with love and awareness.

10. NOURISH YOURSELF BY CREATING A BEDTIME ROUTINE…

Check calendar for the next day

Tidy kitchen and set up breakfast

ALL devices off 30 minutes before bed

Hot towel scrub Brush teeth, tongue

scraper Gratitude Journal Read (make sure to

include some fiction in your bedtime reading)

Theirs Yours

AND GET THE SLEEP YOU DESERVE! When you really sleep

well, so will your entire family.

It’s possible! You just have to believe and take the steps to make it happen.

Still can’t sleep? Try Dr. Weil’s 4-7-8 breathing technique.

Show your kids how it’s done, so you can sleep through the night!

Wake up refreshed and happy!

HOW WILL YOU NOURISH YOURSELF TODAY?

Just imagine…. how good you could feel!

Reprinted with Permission from © Heidi Symonds