3 Tips to Relieve Your Back Pain Immediately

3 Tips to Relieve Your Back Pain Immediately
In a recent blog post, licensed Physical Therapist and Health Coach Carol Bercaw shared her personal experience with back and neck pain as a busy mom. She understands the struggle of juggling multiple responsibilities and not having time to prioritize self-care. Bercaw emphasizes the importance of getting out of the chair as the first step to relieving back pain. By standing up regularly, the pressure on the lumbar disc can be reduced and muscles and ligaments are given a chance to relax.

The next step is stretching. Bercaw suggests arching the back backwards slowly three times after standing up, which can provide immediate relief. Additionally, incorporating more movement throughout the day, such as walking or using a copier farther away from the desk, can help alleviate pain. Using a lumbar cushion while sitting can also minimize strain on the back. Bercaw recommends a firm foam cushion for optimal support.

By prioritizing posture, staying active, incorporating stretching, and using ergonomic aids, busy moms can manage and even reduce back pain. Taking care of oneself ultimately benefits the entire family. So, for all the moms out there, remember to get out of that chair!
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Title: Empowered and Nourished: A Guide to Good Nutrition for Super Moms!

Title: Empowered and Nourished: A Guide to Good Nutrition for Super Moms!
Dear Working Moms,
     To the extraordinary multitaskers, the relentless jugglers of responsibilities, and the unsung heroes who keep the world turning – this one's for you! We know that between the demanding workdays and tending to your family's needs, finding time for yourself can feel like a mission impossible. But fear not, for I’m here to remind you of the superpower that lies within good nutrition, not just for your family but for yourself too! 

  1. You Are the Heart of the Family:  As the heartbeat of your household, your well-being sets the tone for everyone else. Just like Wonder Woman needs her Lasso of Truth, you need the right nourishment to tackle each day with strength and grace. Prioritize your health, and watch how your family follows suit.
  1. Nourishment Equals Resilience:  The challenges of balancing work and family can be daunting, but a well-nourished body and mind can handle them like a seasoned warrior. Incorporate nutrient-rich foods into your diet like leafy greens, whole grains, lean proteins, and good fats. These will boost your energy levels and equip you to face any challenge that comes your way.
  1. Meal Prep: Your Sidekick for Success:  Time is often the “elusive villain”, but meal prep is your trusted sidekick! Plan your family's meals ahead of time to ensure balanced nutrition. It not only saves you precious minutes during the week but also ensures that everyone enjoys wholesome and homemade goodness and it will definitely save you time and money. This one piece of advice helped me so much during those crazy years!
  1. Slaying the Fast-Food Dragon:   In the fast-paced world, fast food may seem like a tempting ally. However, too much of it can lead to nutritional pitfalls. So, summon your inner strength and wield your kitchen tools to create delicious, healthier versions of fast-food favorites. Say goodbye to the fast-food dragon forever! You will be so happy you did!
 5.Family Adventure with Veggies:   Every superhero has an origin story, and yours starts in the produce aisle! Turn vegetable shopping into a family adventure. Let your kids pick a new veggie each week, and together, explore fun and tasty ways to prepare them. Your little sidekicks will not only love the experience but also develop a fondness for veggies! This idea was a winner in our family and they leaned a lot in the process!

  1. Water – The Elixir of Superpowers:   As you dash through your daily tasks, don't forget to stay hydrated! Just like Captain Marvel draws his strength from the stars, you draw yours from water believe it or not. Keep a water bottle with you at all times and drink up to stay refreshed and revitalized. Even setting a phone alarm helps to remember this important step. I love to add Young Living Vitality essential oils to my water like lemon, lime or grapefruit! (https://bit.ly/458RwMa)   
  1. Treat Time – Guilt-Free Indulgences:   Indulging in treats is essential for maintaining a balanced life. The key is to find healthier alternatives to satisfy those cravings. Whip up a batch of energy-boosting bliss balls, or enjoy a small piece of   dark chocolate to embrace your sweet tooth without any guilt (my favorite!)
8. The Power of Setting an Example:   Remember, your little ones are always watching. Be the role model they look up to by showcasing the value of good nutrition. More is caught than taught I always say! Demonstrate that eating healthy can be enjoyable and delicious, encouraging them to become strong and healthy superheroes themselves!

     In conclusion, dear working mamas, good nutrition is the invincible shield that protects both you and your family. Embrace the power of whole-food eating, and witness the transformation it brings to your lives. Nourish yourself to nurture your family, and together, you'll create an unstoppable force of wellness and love.
You are the epitome of strength and dedication, and your ability to balance work, family, and self-care is truly awe-inspiring. So, go forth, conquer each day, and remember that a well-nourished family is a mighty, unstoppable force!

With love, admiration and blessings for your health,
Carol (your fellow Super-Mom!)
 
 


Making a Shift in Your Health through Nutrition, Sleep, Exercise, and Decreasing Toxins

Making a Shift in Your Health through Nutrition, Sleep, Exercise, and Decreasing Toxins

      Embarking on a journey to improve your health is an empowering decision that can have transformative effects on your well-being. It involves making conscious choices ("making a shift") to prioritize key areas such as nutrition, sleep, exercise, and reducing toxins. By adopting a holistic approach and implementing positive changes in these aspects of your life, you can enhance your overall health, vitality, and quality of life. In this blog, we will explore some general aspects of nutrition, sleep, exercise and living toxin free. Each succeeding Blog in the following weeks will explore these topics in more depth. 
     Nutrition: Fueling Your Body through good nutrition forms the foundation of good health. It is essential to consume a well-balanced diet that nourishes your body and provides the necessary nutrients for optimal functioning and feeling your best. Start by incorporating whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Avoid (or greatly minimize) processed and sugary foods, as they can lead to inflammation and a myriad of health issues.
     Sleep: Prioritizing Restorative Rest (quality sleep) is vital for physical and mental well-being. It supports immune function, cognitive performance, and overall vitality. To optimize your sleep:
  1. Establish a Routine: Create a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends.
  2. Create a Sleep-Friendly Environment: Ensure your bedroom is dark, quiet, and cool, and limit exposure to electronic devices before bed.
  3. Relaxation Techniques: Practice calming activities before sleep, such as reading, meditation, or gentle stretching.
     Decreasing Toxins: Nurturing a Clean Environment by reducing your exposure to toxins is an important step towards better health. Consider the following strategies:
  1. Cleanse Your Living Spaces: Use natural, toxic free cleaning products to minimize exposure to harmful chemicals..This is myfavorite organic cleaner ever!!.https://www.youngliving.com/us/en/product/make-a-shift-happy-healthy-home-kit?enrollerId=2236723&sponsorId=2236723
  2. Filter Your Water: Invest in a water filtration system to remove contaminants from your drinking water.
  3. Choose Organic and Natural Products: Opt for organic foods and personal care products to limit your exposure to pesticides and synthetic chemicals.
  4. Minimize Chemical Exposure: Be mindful of the products you use daily, such as cosmetics, household cleaners, and plastics, and choose safer alternatives whenever possible.
 
     Embarking on a journey to improve your health requires commitment and a holistic approach. By focusing on nutrition, sleep, exercise, and decreasing toxins in your environment, you can create positive, lasting changes in your health and well-being. Remember that every small step you take towards a healthier lifestyle is a step in the right direction. Embrace the journey, be patient with yourself, and celebrate each milestone along the way. Your health is a precious gift—nurture it, and it will reward you with increased vitality and a higher quality of life.

Blessings for your health,
Carol

 
 
 
 
 


Unlocking the secrets to a Blissful Night's sleep!

Unlocking the secrets to a Blissful Night's  sleep!

     We've all experienced those nights when we toss and turn, desperately seeking the elusive restful night’s sleep. As a busy working woman in today’s fast-paced world, quality sleep is more important than ever for our physical and mental well-being. If you find yourself struggling to achieve a good night's sleep, do not worry! In this blog, we will uncover some tried-and-true strategies to help you transform your nights into a rejuvenating and peaceful experience.

  1. Establish a Consistent Sleep Schedule: One of the key factors in achieving quality sleep is maintaining a regular sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. This practice helps regulate your body's internal clock, allowing it to establish a natural rhythm conducive to better sleep. This is the one thing that I believe has helped me the most.
2. Create a Soothing Bedtime Routine: Engaging in calming activities before bed can signal your body and mind that it's time to unwind. Establish a relaxing routine by incorporating activities such as reading a book, taking a warm bath, practicing meditation or deep breathing exercises, or listening to soothing music. Avoid stimulating activities or screen time close to bedtime, as the blue light emitted by electronic devices can disrupt your sleep patterns. 
 
3. Create an Ideal Sleep Environment: Creating a sleep-friendly environment is essential for a good night's sleep. Ensure your bedroom is cool, dark, and quiet. Use blackout curtains or an eye mask to block out any unwanted light, and consider using earplugs or a white noise machine to mask any disruptive sounds. Invest in a comfortable mattress, pillows, and breathable bedding that suit your preferences, as physical comfort greatly impacts sleep quality. I have found that 68 degrees I my bedroom truly helps me sleep better.
 
 4. Limit Stimulants and heavy meals: Certain substances can interfere with your sleep patterns. Avoid consuming caffeine or alcohol close to bedtime, as they are stimulants that can disrupt your ability to fall or stay asleep. Additionally, large meals before bed can cause discomfort and indigestion, making it difficult to settle into a restful state. 

5.Create a Calm and Clutter-Free Space: A clean and clutter-free bedroom can do wonders for your sleep. A serene environment promotes relaxation and peace of mind. Take a few minutes each evening to tidy up, ensuring that your sleeping space is organized and free of distractions. Remove electronic devices, work-related materials, or any reminders of stress from your immediate surroundings.

6. Exercise Regularly: Regular physical activity has numerous benefits, including improved sleep. Engaging in exercise during the day can help tire your body and release tension, leading to more restful sleep at night. However, avoid intense workouts too close to bedtime, as they may leave you too energized to unwind. Aim for moderate exercise earlier in the day for optimal results. I personally love to exercise first thing when I wake up.

7. Manage Stress and Anxiety: High levels of stress and anxiety can significantly impact sleep quality. Practice stress-management techniques such as journaling, meditation, prayer or engaging in relaxation exercises before bed. If worries or racing thoughts keep you awake, try writing them down or creating a to-do list for the next day to help clear your mind. I keep a pen and paper next to the bed and if something important pops into my brain I can just write it down and return to a peaceful sleep.

8. Utilize essential oils to promote a restful, relaxing environment: I use Young Living Essential Oils because of the Seed to Seal promise of purity (SeedtoSeal.com). My favorite combination is Cedarwood and Lavender in the diffuser at night as well as on my body! https://www.youngliving.com/us/en/myaccount/wishlist?listId=64935b72087a84000a1ca06e&enrollerId=2236723&sponsorId=2236723&userName=CAROL)

9. Consider some supplements: Valerian root is a wonderful herb or essential oil for sleep and relaxation with literally no side effects. Consider low dose melatonin or herbal tea occasionally as well.
 
      Achieving a good night's sleep is within your reach Mama! By adopting a consistent sleep schedule, creating a relaxing routine, optimizing your sleep environment, and implementing stress management techniques including using essential oils, you really can unlock the secrets to a restful night’s sleep. Remember, quality sleep is a precious gift that nurtures your body and mind, allowing you to wake up refreshed and ready to conquer each new day. Sweet dreams!
 


6 Antioxidant Rich Foods and 1 Easy Button for Moms!

6 Antioxidant Rich Foods and 1 Easy Button for Moms!

 
Many women know the importance of antioxidants in our diets. Antioxidants help protect cells from damage caused by free radicals and can help reduce inflammation, prevent early aging, improve heart health, and boost immunity. Here is a list of 6 antioxidant-rich foods that every strong Mom should include in her diet:
 
The Power of Berries
Berries are one of the best sources of antioxidants. Packed with polyphenols, berries contain anti-inflammatory and cancer-fighting properties. Try adding blueberries, raspberries, blackberries, wolf berries or strawberries to your morning oatmeal or smoothies for an extra boost of antioxidants.
 
 
 
 
 
Deep Leafy Greens
Leafy greens like kale and spinach are loaded with vitamins A and C, both powerful antioxidants that prevent cell damage and help prevent toxins (especially those from metals) from building up in your body. Incorporate these nutrient-dense foods into salads or lightly sauté them with garlic as a side dish for dinner (my favorite!)
If you don't enjoy eating greens, try a quality Green powder like  Ningxia Red Greens  to add to a daily smoothy or high-energy shot.
 
Nuts & Seeds
Vitamin E packs a powerful punch with its antioxidants, which help protect your body from damage from the environment. This protection is vital for healthy skin, eyes, and heart. Vitamin E also prevents inflammation by blocking certain chemicals in your body that initiate inflammation. An added bonus is that Vitamin E helps boost metabolism and energy levels (especially when combined with other antioxidants). Plus, it's an essential component for keeping cell membranes strong so cells communicate better and function properly. 
 
Add walnuts, flax seeds, almonds, pumpkin seeds, sunflower seeds, chia seeds to your salads or snack on them throughout the day for a healthy pick me up!
 
Legumes & Beans
Legumes and beans have long been a staple in cultures around the world thanks to their low cost, high nutritional value, and versatility. They contain antioxidants as well as essential proteins and vitamins which are important for strong muscles and healthy cells. Not only are legumes and beans packed with nutrition, but they can also make great additions to a variety of meals. 
 
Legumes like lentils, black beans, and chickpeas are all high in fiber and packed with protein. Incorporate legumes into soups and curries for added flavor and texture. Beans can also be added to salads or blended into hummus as a dip for crudités or crackers. (Try to soak them overnight if you can, as this decreases the lectins and makes it easier to digest!)
 
Cacao 
Cacao is made from cocoa beans that have not been roasted or processed in any way—unlike chocolate which has been sweetened with sugar and milk fat added to it. Cacao powder provides many health benefits including being high in magnesium, which helps with sleep, and contains more than 300 different compounds including flavonoids—powerful antioxidant compounds found in plants! 
 
Try adding cacao powder to smoothies or baking recipes for a delicious antioxidant boost!
 
The Easy Button for us Moms
For busy moms like us, trying to add all of these foods to our diet can be difficult. Time for juicing, smoothie creation, or even lunch can be in short supply. Be sure to utilize Ningxia Red that you can toss in your bag and take with you. NingXia Red packets don't even require refrigeration to deliver all those antioxidant benefits to your body and to your kids. But it tastes delicious with Pellegrino over ice!
 
 
 
 
Conclusion
Incorporating these antioxidant rich foods into your diet can help you reap all their amazing health benefits! With so many delicious options available there’s no reason why you shouldn’t add these fruits, vegetables, nuts & seeds to your grocery list this week! Enjoying these super-foods regularly will help give your immune system the boost it needs while providing protection against disease-causing free radicals in the body and give you more ENERGY!
 
Blessings for your health,
Carol Bercaw
PS: Join us for the Ningxia Red 30 day Challenge starting tomorrow, Feb 15th!! Al yu need is Ningxa Red and you will experience a difference in how you feel, think and perform!


 
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