Sarah Parlett

12 Benefits of Yoga for the Mind, Body, & Soul

sarahparlett17@gmail.com (Sarah Parlett) — Thu, 22 Jun 2023 02:08:44 GMT

One of the biggest benefits of yoga is that it helps balance the autonomic nervous system. This system controls our heart, breath and, in fact, all functions that keep us alive and healthy.

What is yoga? Yoga is a mind and body practice that can build strength and flexibility. It may also help manage pain and reduce stress. Various styles of yoga combine physical postures, breathing techniques, and meditation. Here are 12 benefits of incorporating yoga into your lifestyle.

Yoga increases your flexibility.

This is why many people start yoga, and it's certainly a great benefit of a yoga practice. Yoga postures and sequences help to increase the body's range of motion. The mindful approach of yoga helps to ensure that stretching is done safely, allowing the nervous system to release the muscles into gentle, effective stretches. This reduces the risk of injuring ligaments and tendons, which can occur through more aggressive approaches to flexibility training. Releasing tension in the muscles can also help them to relax and let go, helping your body to open up more.

Poses to try: Reclined Big Toe Pose, Pigeon Pose, Eagle Pose

Yoga helps you to build strength.

Although many people overlook this one, seeing only yoga's benefits for flexibility, yoga is a fantastic strengthening practice. Yoga helps to strengthen the muscles that support the body's weight, leading to functional strength. It is also fantastic for building core strength. This improves athletic performance and your functionality in everyday life, while keeping you safe from injury.

Poses to try: Downward-Facing Dog, Chair Pose, Plank Pose, Dolphin Pose

Yoga improves balance.

Balance training is important at any age. Athletes find it can make them more powerful and those who are active find it can boost their workouts and level of fitness. Balance training improves posture and functionality to help you move more efficiently through everyday life. Exercises that strengthen and stabilize the core can promote agility and prevent accidents from stumbling or falling.

Poses to try: Chair Pose, Half-Moon Pose, Warrior Poses, Tree Pose.

Yoga improves your posture and body awareness.

One of the great things about the strengthening and stretching work of yoga is that it is a balancing practice. Yoga can help to address any muscular imbalances, lengthening tight areas and strengthening weak areas. Our posture can often deteriorate as we age, in a large part due to our habitual movement patterns during the day. It can also make you far more aware of your body and posture, so that you find yourself automatically self-correcting to come into a healthier alignment throughout the day.

Poses to try: Seated Twist Pose, Cobra Pose, Cat/Cow Pose, Side Plank, Lizard Pose, Crow Pose

Yoga helps to keep your joints healthy.

Yoga will strengthen the muscles around the joints, helping to stabilize them. By moving the joints in their full range of motion, yoga can help to promote better joint health. The mobilization of the joints improves the flow of synovial fluid, which lubricates them, allowing for smooth and healthy movement of the bones. Synovial fluid also delivers fresh oxygen and nutrients to the joint cartilage, helping to restore it and keep it healthy. Yoga can even help those with more serious joint problems such as arthritis, improving physical function and reducing pain.

Poses to try: Bridge Post, Mountain Pose, Child’s Pose, Crescent Lunge, Standing Forward Bend

Yoga is a powerful mindfulness practice.

It is about uniting the mind, body and breath. Yoga brings you into the present moment. Mindfulness has proven benefits for a whole range of health conditions, and is particularly effective in promoting positive mental health. In particular, mindfulness practices have been shown to strengthen the immune system, improve social relationships and reduce anxiety and depression. The benefits of increased mindfulness through yoga clearly reach far beyond the mat.

Poses to try: Triangle Pose, Pigeon Pose, Corpse Pose, Child’s Pose

Yoga reduces stress.

Many people begin yoga to improve their flexibility, but they keep coming back because it makes them feel much better. The focus, centering and breathing of yoga all help to reduce stress and can be the ideal antidote to a hectic modern lifestyle. In part, this is another wonderful benefit of the mindful aspect of yoga. It is also due to the positive impact of increasing activity levels and exercise, along with the relaxation and reduction of physical tension that yoga brings. Yoga can leave you feeling relaxed and refreshed - physically, mentally and energetically.

Poses to try: Standing Forward Bend, Thunderbolt Pose, Legs Up the Wall Pose

Yoga improves your sleep.

Yoga improves how quickly people fall asleep and how deeply they stay asleep. This is partly due to the aftereffects of exercise and the mental calming and stress relief provided by yoga specifically. In addition to improving anxiety, Yoga Nidra breathing is particularly helpful at improving sleep. It helps to calm the nervous system, especially if you’ve had a busy day or have a busy mind.

Poses to try: Happy Baby Pose, Legs Up the Wall Pose, Reclined Goddess Pose

Yoga lowers blood pressure.

Having high blood pressure is a serious medical condition, which is associated with increased risk of both heart attacks and strokes. Reducing stress through a yoga practice are thought to directly improve blood pressure. The relaxation and deep breathing of yoga can reduce high blood pressure even after the practice is finished.

Poses to try: Supported Bridge Pose, Legs Up the Wall Pose, Cobbler’s Pose, Happy Baby Pose, Savasana/Corpse Pose.

Yoga improves breathing.

The basis of a yoga practice lies in pranayama, or yogic breathing techniques. These techniques are integrated into the majority of yoga classes. They are beneficial in restoring balance to the body and mind. Controlled breathing increases energy levels while relaxing the muscles. This is helpful in reducing stress, anxiety, or depression. A regular yoga practice has been found to physiologically improve lung capacity.

After beginning my yoga practice, I haven’t had to take an inhaler for asthma since (it’s been 12 years).

Poses to try: Deep Belly Breathing, Alternate Nostril Breathing, Breath of Fire

Yoga encourages your body’s natural healing process.

The human body has the incredible ability to heal itself, given the appropriate conditions. Your yoga practice shines mindfulness on the immune system, increasing the body’s innate ability to fight disease and restore health.

Poses to try: Pigeon Pose, Garland Pose, Standing Forward Bend, Downward Dog, Lotus Position, Legs Up the Wall Pose

Yoga helps with burnout.

Burnout is the excessive exhaustion that effects one’s health, Currently, it is at an all-time high in society. Yoga helps significantly reduce the effects of burnout by improving interoceptive awareness. This is the ability to notice internal signals and respond appropriately – meaning yoga helps people become more in tune with, and even more likely to listen to their body’s signals.

Poses to try: Mountain Pose, Cat/Cow Pose, Child’s Pose, Easy Forward Fold Pose

Yoga helps support a balanced, active lifestyle. Always check with your doctor or healthcare practitioner if you have any health concerns when starting yoga.

It is a beautiful and gentle practice for all ages (literally children to seniors!)

Have you tried yoga? If so, what is your favourite pose?

9 Reasons Why I Switched to Beautycounter

sarahparlett17@gmail.com (Sarah Parlett) — Mon, 10 Oct 2022 19:08:58 GMT

“Safety, performance, integrity, sustainability, human rights, transparency. Beautycounter prioritizes all of the values that are important to me as a consumer.”

It all started when I was diagnosed with an autoimmune disease – Hashimoto’s Thyroiditis. My entire life changed. I chose to go down a new journey towards healing my body through health and wellness. I discovered that I am able to manage my symptoms through diet and lifestyle changes. Just over a year ago, I discovered another piece in my healthy lifestyle puzzle: clean skincare and makeup.

As a certified Health Coach and nutrition practitioner, I teach people to care about what they put in their body… but what about what you put ON your body? This is something I turned a blind eye to for too long. Why? Because I didn’t want to part with my beloved beauty products. I was a total product junkie and wasn’t willing to do the research or make the switch. We don’t know what we don’t know. Now that I know more about the beauty industry, I can’t “un-learn” it. I want to make sure everyone knows how to make safer choices. I have become incredibly interested and passionate about how personal care products affect us and our planet.

Of course, I had heard about the big offenders like parabens and fragrance - I was avoiding them. When I took a closer look and did some more research, I was blown away. Skin irritants, contaminants, hormone disruptors, heavy metals and more make their way into our skincare and beauty products that we use daily. When it comes to the personal care industry, there are minimal regulations in Canada and the USA. Cleaning up my skincare and makeup has been so beneficial. My only regret is that I didn’t do it sooner.

Here are my top reasons to make the swap:

You'll Avoid a Chemical Cocktail

Beautycounter has a “ never list ” of 1800+ banned ingredients they never put in their products (including the 1400 the EU already bans). They disclose all of their ingredients and do not hide behind trade secrets.

Beautycounter is Certified by the Environmental Working Group

It ranks highly on the EWG.

They’re a Certified B Corp

Beautycounter became a certified B Corp in 2013, which essentially means that they are highly conscious of their social and environmental impact. It is not easy to be certified, so it holds a lot of weight when a brand carries this certification.

Sustainable Products

Advocating for a healthier environment is a central component to Beautycounter’s mission . They identify key areas where they can have the most impact on minimizing damage to our planet.

Sustainable Packaging

By 2025, 100% of Beautycounter’s packaging will be recycled, recyclable, refillable, reused, or compostable. I love that they use a lot of glass packaging because it is recycled more easily than plastic. Check out more information on their suitable packaging by clicking this link .

Beautycounter Advocates for Public and Environmental Health

They advocate for change in the personal care industry. This sets them aside from other beauty companies. They meet with Members of Congress and the Parliament across Canada and the USA to advocate for better legislation on personal care products.

You Can Trust Your Beauty Bag

Hidden hormone disruptors in conventional beauty products might be behind your bad skin and health issues.

You’ll Avoid Animal Testing

Beautycounter is Leaping Bunny Certified.

You’ll Get Effective Results

The careful selection of ingredients and that fact that there are no harmful chemicals to agitate your skin, no endocrine or hormone disruptors to confuse your body – makes these products safe and effective. It is worth the investment to make the switch. The products are high quality and last longer! Some clients have been hesitant to spend so much on skincare, but the products last you MONTHS. A little bit of product goes a long way.

I think it is obvious why this brand and company is so special to me. Being able to teach others to be empowered by their own wellness journey has been incredibly rewarding.

Shop clean skincare and beauty with me! I would love to help you make safer choices. You can start out by taking the skin care quiz to get personalized recommendations. You can also email me or reach me on instagram @sarparlett. I look forward to connecting.

8 Foods to Balance Blood Sugar

sarahparlett17@gmail.com (Sarah Parlett) — Mon, 27 Jun 2022 14:36:12 GMT

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health.

The term blood sugar is likely one that you have heard thrown around by health professionals without knowing exactly what it means. Although many people recognize that their blood sugar is important, few recognize how it affects them on a daily basis, and how balancing their blood sugar is key to managing so many of their day-to-day symptoms, feelings, and activities. Our blood sugar dictates our hunger, our cravings, and our energy. We feel our best when our blood sugar is balanced; not too high or not too low. Balanced blood sugar helps keep our brain healthy, our energy levels stable and our mood balanced. However, when disrupted, our blood sugar can lead to increased sugar cravings, irritability, brain fog, fatigue, poor sleep, anxiety, low energy and weight gain, and in the longer term, diabetes. It is important to understand that balancing blood sugar is not only important for those with diabetes or severe health conditions, balancing blood sugar is important for everyone.

Here are a few foods to add to your diet to help balance your blood sugar:

Greens

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar. I also love adding a handful of spinach or kale to my morning smoothie.

Low fructose fruits

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

Protein

Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day depending on you bio-individual factors.

Herbs and Spices

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavour to your dishes but they may also help your hormones lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

Low-calorie drinks

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine. If you enjoy a sweet drink from Starbucks once in a while, opt for "half sweet" or no syrup at all.

Whole grain foods

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

Beans

Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

Nuts

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

If you would like to learn more about my nutrition coaching, I would love to connect with you for a free 30-minute discovery call .

10 Benefits of a Digital Detox

sarahparlett17@gmail.com (Sarah Parlett) — Tue, 25 Jan 2022 18:57:04 GMT

Lately I have found myself spending more time than ever on my devices whether it is my phone, computer, or tablet. There is always room for improvement when it comes to my screen time. If you find yourself unproductive, overly stressed, or anxious it might be time for a digital detox. This can mean several different things. It can be completely withdrawing from technology, limiting the amount of time using technology, or minimizing your exposure to electromagnetic fields (EMF’s). It is not practical to remove all technology in your life but making small shifts can support positive change in your well-being.

10 benefits from “unplugging” and doing a digital detox:

1. Reduce stress.

2. Reconnect with the world and people around you.

3. Boost productivity.

4. Reduce restlessness and improve sleep.

5. More time for yourself.

6. Improve physical health.

7. Improve mental health.

8. Increase attention span.

9. Improve work/life balance.

10. Discover new hobbies.

Overall, you will enjoy life more. You will be in the moment, feel connected to the world and others around you, be happier and healthier with more time to do the things you enjoy and that really matter.

Here are some tips and tools for creating healthy digital habits:

Select one day a week to unplug from devices. This will encourage you to get outside, try something new, and focus on the things and people you love. It also gives you the opportunity to tune inward and honour your personal self-care needs.
Set social boundaries. Limit bringing your phone out when you’re having face-to-face social interactions. You will be more present with family and friends allowing for undivided attention and deeper connection.
Remove notifications. They are one of the main reasons we reach for our phones so frequently. I have notifications turned off on all of my social media platforms and silence my phone at night.
Set a time limit on your phone for daily use. Try not to use electronics one or two hours before bed, or wait one hour after waking up before turning to screens. This will break the habit of constantly depending on them. An example: set an alarm at 8:00 pm to remind you to put your phone away for the night. You can also use Screen Time tracking on the iPhone or download an app to help monitor your daily time on your phone.
Be mindful of what you consume. Take note of how you feel when you are on social media apps. Do the people you follow bring you joy and inspiration, or are you feeling down?

I hope these simple tips and reminders can help you live more mindfully. I am personally overdue for a digital detox. The onset of a new year brings a sense of change in the air. I think it is a perfect time to consider unplugging and spending more time outdoors connecting with family and nature. Have you ever done a digital detox? If so, how did it feel?

7 Ways to Strengthen the Vagus Nerve

sarahparlett17@gmail.com (Sarah Parlett) — Mon, 17 Jan 2022 20:19:25 GMT

The gut is not only the key to health, but the key to happiness as well. It plays a role in stress modulation by transmitting signals to and from the brain via neurotransmitters, along the vagus nerve. The vagus nerve is the biggest nerve in the body, extending all the way from the brain stem to the intestines and branching out to connect the major organs.

When the vagus nerve is stimulated, it activates the parasympathetic nervous system and the body’s “rest and digest” response. Engaging in activities that wake up the vagus nerve, strengthen it and disrupt the “fight or flight” response of the sympathetic nervous system. Regularly exercising the vagus nerve promotes a strong and healthy vagal tone, which helps ward off the negative effects of stress.

Supporting and stimulating the vagus nerve is a great way to support optimal gut health. Here are 7 activities that can support a healthy vagal tone.

1. Alternate Nostril Breathing
Pranayama refers to yogic breath work.

Here is a simple pranayama exercise you can do anywhere:
- place your right thumb on the outside of your right nostril, closing it off.
- inhale fully through your left nostril.
- Holding the breath, use your right ring finger to close off your left nostril and remove your thumb from your right nostril.
- Exhale fully through your right nostril.
- Keeping your ring finger on your left nostril, inhale fully through your right nostril.
- Holding at the top of the breath, switch fingers again, putting your thumb on the outside of your right nostril and removing the ring finger from the left.
- Exhale fully through your left nostril.

This is one round. Continue for 5-10 rounds, or until you feel relaxed.

2. Cold Plunge
The cold plunge is a practice that exists in many culture. It is done to help build the immune system by increasing resilience to stress (the shock of going from hot to cold) and supporting the body’s ability to transition between the sympathetic and parasympathetic nervous systems.
To do a cold plunge, immerse your body in warm water for five minutes. Then immediately transition to cold water for 20 seconds. A less drastic approach is to rinse your face with very cold water right after a hot shower or bath. Many spas such as the Scandinave Spa, have hot and cold plunge pools you can dip in and out of.

3. Deep Breathing
Creating a practice of slowly and fully inhaling and exhaling each breath helps slow down your body and combat stress, activating the parasympathetic nervous system and stimulating the vagus nerve. Although it isn’t realistic to breathe like this all of the time, when you catch yourself feeling overwhelmed or stressed out, bring your focus back to your breath. I suggest you try to add a deep breathing practice before bedtime, even if it’s just 5-10 minutes a day. A small change in your daily habits can create a profound shift in your nervous system and stress levels.

4. Gentle Movement
Walking or doing yoga are great ways to gently move the body and stimulate the vagus nerve through calming exercise.

Here is a short yoga sequence for the vagus nerve:
- Several rounds of sun salutations
- Sun salutation leading into crescent pose
- Sun salutation leading into chair pose with a twist and arms stretched wide
- Triangle pose
- Reverse Warrior Pose
- Cat stretch
- Reverse tabletop
- Legs up the wall
- Reclined twist to the right and left

5. Laughter
Laugher can stimulate the vagus nerve and have positive effects on heart rate. As I am sure you’ve heard – laughter is the best medicine! Especially a deep belly laugh. How can you add more laughter into your daily life? Do you take time to watch funny television shows or movies? Do you spend time with people who crack you up? Switch an educational podcase for a stand-up comedy routine a few times a week? Take some time to find your funny.

6. Meditation
Meditation has a positive effect on stress, mood, and heart rate which support the parasympathetic nervous system. Even 5-10 minutes a day can have a significant effect. Find a meditation practice that works best for you – whether it involves using an app or a guided meditation, sitting quietly in nature or lighting a candle and resting your gaze on it. Meditation is bio-individual.

7. Positive Sounds
Releasing positive tones through your vocal cords can stimulate the vagus nerve. This can be done through singing, humming, or chanting. Can you sing in the shower or in the car on your way to work? Find out what resonates with you.

You can pick and choose from the list or incorporate all of them into your routine! Pay attention to your stress levels and the feelings in your body. Find time to relax, de-stress, and do what feels right for you!

How to Keep Stress off Your Plate

sarahparlett17@gmail.com (Sarah Parlett) — Mon, 17 Jan 2022 20:13:47 GMT

Diet, genetics, and medical history are often the first to come to mind when considering factors that influence gut health. But stress is one of the biggest disturbances to digestion and the health of the gut microbiome. In fact, stress has been linked to many digestive health issues, including gastric reflux and irritable bowel syndrome (IBS). Therefore, stress management and self-care are important components of healing the gut and working toward optimal digestive health. It doesn’t matter how much kale and broccoli you eat – if stress is also on your plate, it will impact your body’s ability to properly digest food and absorb nutrients.

Learning how to soothe and quiet the stress response before and during meals takes practice and can feel challenging – especially when life feels chaotic. A powerful way to keep stress off your plate is to adopt a practice of mindful eating. Mindful eating is the act of being fully present to all your senses as you eat. It includes an awareness of your thoughts, without judgment, and an account of how you’re feeling physically and emotionally before, during, and after meals. Engaging in mindful eating has many benefits, from developing a healthy relationship with food to supporting food choices that are aligned with your health goals. When looking at gut health specifically, mindful eating can transform the mealtime experience into an opportunity to maximize digestion.

Mindful eating practices allow us to shift out of “fight or flight” mode in our sympathetic nervous system and instead activate the “rest and digest” mode in the parasympathetic nervous system. There are many ways to make this switch. Taking a moment to express gratitude or taking several deep breaths ahead of a meal sets the stage for a relaxing dining experience. This relaxation allows your body to focus (or single-task) all its energy on digestion. Being present with your food helps prevent stress-inducing distractions from sneaking in. Not only does multitasking while eating shift focus away from your food, but it’s likely to create additional stress as well, as the practice often leads to disjointed thinking and frustration upon interruptions.

Here are some “mealtime makeovers” to empower you to de-stress your plates. With a few simple shifts, and regular practice, these small changes can have a large impact on how you digest your food, which may help improve your overall digestive health.

Instead of: Slouching over the counter, eating out of a box in front of the pantry, or eating standing up in the kitchen

Try this: Practice sitting down to enjoy a meal. Posture has a big effect on how well you digest what you eat. Sitting while eating slows the movement of food through the stomach, allowing for optimal digestion. Think of it this way: instead of sending energy to your legs while eating, it’s better to reserve it for your gut.

Instead of: rapidly scarfing down lunch

Try This: Ideally, try to make your meals last at least 20 minutes. I encourage you to take smaller bites and take time to chew properly, which can prevent GI distress from poorly chewed food and swallowing air (hello bloating!). Even taking just a few extra minutes to enjoy your meal will go a long way.

Instead of : Jumping right into a meal while frazzled, anxious, or stressed

Try This : Consider taking a few breaths, briefly meditating, or reflecting on gratitude before sitting down to eat. If you’re coming from a stressful situation, take a few moments to yourself before engaging in a meal.

Instead of: Scrolling through your phone or watching television while you eat

Try This: Make mealtimes a tech-free zone. It’s okay to shut down and log off, especially while eating. This will encourage you to be present to all the senses as you eat. How does your food smell? What colours do you see on your plate? How does the texture of the food feel on your tongue?

Instead of: Reaching for food when you’re not physically hungry

Try This: Whenever you feel the urge to eat, check in with yourself. Do you feel any physical sensations of hunger or has another emotion bubbled up, leading you to fill an unmet need with food? For example, if you’re tired and turning to food for energy, consider how you could meet the need by taking a quick nap or resting for a few minutes instead. This mindfulness practice supports stress reduction and helps reduce emotional eating. When you slow down to check in, you can give yourself what you’re really hungry for instead of snacking on autopilot.

Instead of: Eating until all the food is cleared from your plate

Try This: You may have been raised to finish what’s on your plate before you could leave the table, but this ignores your body’s fullness cues. To prevent overeating (and any accompanying GI distress), try using physical rather than visual cues for ending your meal.

One way to do this is by a hunger scale. This tool numerically rates hunger and fullness (on a scale of 1-10), with the goal of learning how to eat intuitively – eating only when physically hungry and stopping when full. The lowest rating (1) reflects primal, ravenous hunger, while the highest number on the scale (10) indicates uncomfortable fullness. Give yourself a rating prior to eating and checking multiple times throughout the meal to assess when to put down your fork.

Keeping stress off your plate is a process. You should expect progress, not perfection. There will always be days when eating mindfully will be more difficult than others, and that’s okay. The more you set intentions to pay attention around mealtimes and apply mindfulness to eating, the more optimal digestion will be.

The Importance of Vitamin D

sarahparlett17@gmail.com (Sarah Parlett) — Mon, 26 Apr 2021 17:25:04 GMT

Vitamin D is essential to the health and functioning of your immune system.

Vitamin D is an essential vitamin your body needs to function at its best. It is sometimes referred to as “the sunshine vitamin” because it is produced by the body when exposed to sunlight. Many people are deficient in it partly because they spend more time indoors and eat a Western diet low in good sources of this vitamin. Here's a list of the benefits from healthy vitamin D levels.

Guard Against Viral Diseases:

Vitamin D boosts our immune health. It may help protect our body from viral diseases like the flu and help us recover from illnesses more quickly. This is especially important right now given the fact we are in a global pandemic due to a contagious virus.
Strong Bones:

Our bones are made of calcium, and our bodies need an ongoing supply of calcium for overall health and bone maintenance. Vitamin D helps stimulate the calcium in our body. If your vitamin D levels are low, your body will not be able to deposit to your bones; instead, that calcium will be deposited into your bloodstream. Without the nutrients they need, your bones will begin to weaken and you may become more prone to breaks and fractures.
Cardiovascular Health:

Daily consumption of vitamin D may help protect you from a range of heart diseases like sudden cardiac arrest or heart failure.
Improved Blood Pressure:

Daily vitamin D supplements may help reduce high blood pressure, especially if taken when your blood pressure spikes. Be sure to talk to your healthcare provider to ensure supplementing is right for you.
Elasticity of Arteries:

Healthy vitamin D levels can help maintain and improve the elasticity of your arteries, avoiding the hardening of arteries that leads to poor cardiovascular health.
Improved Muscle Function:

It is not only your bones that suffer from low vitamin D; your muscles start to weaken as well when you suffer from a vitamin D deficiency. Vitamin D can help strengthen muscles, improve their performance, and increase stamina.
Reduced Risk of Cancer:

Daily consumption of vitamin D may help reduce the risk of various cancers, such as ovarian, lung, breast, throat, colon, and prostate. Vitamin D may help reduce the rate at which cancer cells spread from one to another, possibly contributing to both the prevention and treatment of cancer.

Sources of Vitamin D

Sunlight:

It is a reliable source of vitamin D. When UVB rays come into contact with our skin, cholesterol in skin cells react by converting these rays into vitamin D. The success of the reaction depends on the amount of skin (no sunscreen) is exposed to sunlight, as well as the amount of Melanin in the skin. Melanin is the pigment that determines the colour of our skin, hair, and eyes.
It's important to note that sun exposure can increase your risk of skin cancer so only spend short periods of time in the sun without protection.

Dietary Sources:

Beef liver
Red Meat
Cheese
Egg yolk
Fatty fish (salmon, mackerel, tuna)
Mushrooms (chanterelle, maitake, morel, oyster, shiitake)
Note: researchers have found that we can increase the levels of vitamin D in mushrooms even more by exposing mushrooms to sunlight (UV light) before consumption.

Foods Often Fortified with Vitamin D:

breakfast cereals and oatmeal
Dairy products (milk & yogurt)
Non-dairy milk (almond & soy, etc.)
Orange juice

Supplements:

For those who aren't exposed to enough sunlight or don't consume enough vitamin D enriched foods, supplementation might be a good idea. This is especially true for those who live in northern areas or during wintertime. I just spent the winter in Finland. If you know about Scandinavian winters, you know they're DARK. There can be no sunlight for months. I worked with my naturopath and supplemented with vitamin D everyday. It made a positive impact on my health.

Be sure to chat to your healthcare provider if a supplement is required and proper dosages.

I hope this information allowed you to understand why vitamin D is extremely important for good health. It plays several roles in keeping your body's cells healthy and functioning the way they should.

Wishing you health and happiness.

Love,

Sarah

Our Sleep-Training Experience and how it Changed my Life

sarahparlett17@gmail.com (Sarah Parlett) — Fri, 16 Apr 2021 12:05:38 GMT

My journey with sleep-training has changed my life in the best way. It was one of the greatest investments I have made! Here is my story.

In 2017, I gave birth to my first son, Mason. It was the most amazing experience however, my post-partum journey was a bit of a roller coaster. Not only was I a brand new mother trying to figure everything out for myself and this new little babe, I was moving back and forth from Toronto and Berlin for my husband’s hockey career. Mason and I made the trip five times over the course of the season. Obviously all of the travel wasn’t ideal for creating good sleeping habits. For the first several months of Mason’s life we winged it and that worked really well for us at the time. Sometimes he slept in his crib, stroller, carseat, baby carrier, or on/with me. I did what I had to do to survive the travel, teething, sleep regressions, and growth spurts. Finally at nine months old, I decided I was ready to get quality sleep again and have a routine for Mason. He was waking numerous times a night and unable to put himself back to sleep. Mason’s naps were inconsistent and short. One of my hockey girlfriends suggested I contact Pam Nease Sleep and work with Pam. She had worked with Pam when sleep-training her twins and it went very well. I was so tired and I had nothing to lose at this point. I booked my phone consultation with Pam and the rest is history.

Blake and I met with Pam over facetime. She devised a sleep plan we were comfortable with and set us up for success. I was nervous to begin but I knew that it was necessary for my mental health and Mason would really benefit from building a solid sleep foundation.

Blake played a huge role in the initial part of sleep training since I was breastfeeding. Mason adapted immediately and slept through the entire first night! I woke up with sore swollen breasts the next morning and was in shock he did it. Pam was extremely supportive throughout the entire process. We kept in touch via phone calls, text, and email. Pam’s positive and uplifting energy was very supportive throughout the transition. After he was successful at falling asleep on his own and sleeping through the night, we focused on naps. Within a couple of weeks Mason was sleeping through the night and taking two consistent daytime naps. At this point I wish I had done it sooner.

My husband’s famous line is “I told you we should’ve sleep-trained Mason earlier!” Blake is one hundred percent correct even though I hate to admit it. He has recommended working with Pam Nease Sleep to his dad buddies whose children have sleep struggles. If you ask Blake, he will tell you it's the best money we have spent.

Mason is a SUPER SLEEPER. Since sleep training he has mastered a routine and sleeps twelve hours a night. He does well with jet lag which is a part of our hockey lifestyle when we move overseas for the season. Mason had no issues travelling to China and adjusting to a fourteen-hour time difference. He sleeps through everything. Teaching Mason how to sleep independently has benefited us in so many ways - most importantly I know he is getting the uninterrupted sleep he requires for his physical and emotional wellbeing.

I got my life back. I got my sleep back. I got my sanity back. I'm a better mother when I am able to re-charge my own batteries.

Fast forward to May 2020. I gave birth to my second son, Colton. Before he was born, I reached out to Pam Nease Sleep. I wanted to sleep-train Colton at a younger age because I knew better this time around. I was well aware that the lack of sleep with Mason lead to some of my own mental and physical health struggles.

Pam suggested I work with sleep angel Jessica this time and we are thrilled with the results! Jessica is an absolute sweetheart. Initially, I signed up for a Newborn Sleep Package. However, once Colton was born I realized he was a completely different baby than Mason. After our breastfeeding issues were resolved and he was eating more efficiently, he was giving me "longer" stretches of sleep. I decided to wait to sleep-train him. I enjoyed the newborn lack-of-sleep phase much more with Colton. I think it's because I KNEW better sleep would come down the road. I soaked in all of the snuggly night-feed sessions and cuddles. Once again, I did what I had to do to survive while adjusting becoming a mom of two. It is different with the second child because you now have two children's schedules to work around. Bringing them together and finding what works for your family dynamic is key.

In December we moved to Finland for my husband’s hockey season and decided it was time to get Colton into a sleep routine. He was waking up a few times a night and taking cat naps throughout the day. Of course we would have good and bad days but it was necessary to establish a sleep schedule so I knew Colton was getting great quality sleep. He is my stubborn second child. Colton didn’t adjust to sleep training as quickly as Mason did. It took more time and patience but it was worth it! We worked with Jessica virtually over the phone and email. She was incredibly supportive. After sleep training, he sleeps twelve hours a night and takes two 1.5-2 hour naps a day.

While sleep-training Colton there was quite a bit of noise on his part. I was so nervous he would wake up his big brother. Mason slept through it all. He is truly an incredible sleeper thanks to the solid sleep foundation from Pam Nease Sleep.

My husband and I are so grateful to have our evenings to ourselves and know that our boys are getting good quality sleep. Although sometimes I miss the initial chaos of transitioning from one to two children, it's nice to have some consistency in our lives again. We created a schedule that currently works for where we are at in life. Both boys go down within thirty minutes of one another and sleep through the night. Of course we have a rare rough night but that is to be expected. Whether its illness or a bad dream, I know that after I comfort them they will be able to put themselves back to sleep.

Giving your child the gift of sleep is incredibly important. It is an essential part of their mental and physical development. Sleep is a time for restoration and for your child’s body to recharge and retain the information they have learned throughout the day. Their body’s energy is restored, growth and repair occurs, and important brain hormones are released. Sleep deprivation can affect their immune system and negatively affect mood and behaviour.

We are very consistent with our boy’s sleep routine and keep them to a schedule as much as possible. Their bedrooms are a place for sleeping so we limit the toys to just stuffed animals and books.

Colton's bedtime routine (10 months old): bath, diaper, jammies, sleepsack, nurse/bottle, brush teeth, two books, two songs, lights out!

Mason's bedtime routine (3.5 years old): bath, jammies, brush teeth, potty, two books, two songs or special chat time, lights out!

I know sleep-training might not be for everyone and that’s okay. It’s important not to judge other people’s decisions. I never thought I would use it yet look at me now. Teaching my boys to sleep has played a crucial role in my motherhood journey. I am forever grateful to have found Pam Nease Sleep . If you are struggling to get sleep with children at any age, please reach out and schedule a free consultation. It could change your life.

Here are some great resources for you:

Pam’s Top 5 Baby Sleep Tips

Pam Nease Sleep - Sleep Webinar – next one is on April 18, 2021

Schedule your free initial consultation .

I'm so excited to offer you a discount code SARAH5 for 5% off any sleep package booked with Pam Nease Sleep.

Please reach out to me if you have any questions about my experience. I wish you health and happiness… and great SLEEP!

Love,

Sarah

The Top 5 Reasons to Hire a Doula

sarahparlett17@gmail.com (Sarah Parlett) — Mon, 05 Apr 2021 17:25:48 GMT

The word “doula” is a Greek word that means “female servant”. Back in ancient times, a maidservant would assist a pregnant woman in labour by getting her whatever she needed to be comfortable. A doula is there to support you physically and mentally. She does not replace your OBGYN or Midwife. This is a common misconception. A doula is an amazing addition to your birth team. Your OBGYN or Midwife takes care of things from the waist down and your doula takes care of things from the waist up!
I hired a birth doula team for both of my pregnancies/deliveries. I highly recommend you do too!

My Doula Story:

2017 - Mason's Birth
When I was pregnant with my first son, Blake and I were clueless on what to expect! We wanted some extra education and support. I was introduced to Lifetime of Love Doula and immediately connected with Carol Anne and Sarah! They are a dream team. Blake and I attended their breastfeeding 101 course and had a couple of private in-home pre-natal visits. We felt completely supported and empowered with the knowledge we were given going into the birth of our first baby, Mason.

At 37 weeks pregnant, my water broke unexpectedly. Sarah was the on-call doula and helped me through the early hours of my labour over the phone. She assisted me while I worked through contractions. Sarah made her way to our home to assist me with labour there however, upon arrival, she advised we head to the hospital because it was progressing quickly.

Sarah guided Blake and I through many intense moments in labour, especially when I felt like giving up. She offered various position suggestions as well as massage and breathing techniques. Sarah made me feel empowered the entire time. Although I did not end up having the birth I imagined, I am so happy with the way things turned out. Sarah’s presence played a huge role in me having an unmedicated birth.

At 18 days old, Blake had to report to training camp in Berlin. I was a first time mom with a newborn baby solo-parenting. I opted for Carol Anne and Sarah’s post-partum package and this was a game changer! These ladies supported me like Mary Poppins would. They helped with everything from breastfeeding support, teaching me how to use my breast pump, making me lactation cookies and delicious crepes, and holding Mason so I could sleep or shower. The list truly goes on and on.

I am forever grateful to have worked with these two incredible women. My birth and post-partum experience would’ve been very different without them.

2020 - Colton's Birth
The moment I found out I was pregnant with Colton, I booked Carol Anne and Sarah to be my doulas for the birth. I was so excited to have them apart of my birth team again. Suddenly we found ourselves in the midst of a global pandemic. Everything was beginning to change quickly and so were my birth options. There were so many factors out of my control. These two amazing ladies kept me grounded throughout the entire process. Blake and I had our pre-natal meetings over Zoom. I was feeling nervous and unsure if he or my doulas were going to be able to attend the birth. Then my worst nightmare was confirmed – only ONE personal support person could join me in my birthing suite. I was a hormonal hot mess and went into panic mode. I seriously thought I wasn’t going to be able to get through labour without my birth coach there to assist Blake and I.
After talking to my therapist, I realized that my doulas were in fact going to be there – it was just going to look different. It was going to be over the phone. Thank goodness for technology!
I can't describe the amount of anxiety I was experiencing leading up to Colton's birth. I felt bad for first time mothers going through all of this chaos. I don't know what is worse – knowing differently (pre-covid) or not knowing any differently.

I went into labour differently the second time around. My contractions started at 3:00 am and slowly got more intense. Carol Anne and Sarah were so incredible once again. Our form of communication was via text and phone calls over Viber. They took turns assisting me in labour through a tiny Apple earbud in my ear. My doulas were there whenever I needed them: talking me through contractions or making suggestions to labour in water or change positions. It's amazing how Carol Anne and Sarah made me feel so empowered throughout my birth even though it was over the phone. I am happy I had a faster and unmedicated birth with Colton.
Unfortunately, post-partum support looked different this time with many restrictions in place. My doulas kept in touch with me through texting and scheduled phone calls. It was really nice to be supported after birth, especially since I dealt with post-partum depression after my first son.

I am so fortunate we had Carol Anne and Sarah apart of our birth team a second time around. I felt like I knew what I was doing however, it's a totally different experience than the first time and that's the beauty of it. Every birth is different. After all of the stress and anxiety surrounding a covid birth, it turned out to be the most incredible bonding experience with my husband.

5 REASONS TO HIRE A DOULA:

1. Doulas make a difference. When working with a doula you’re more likely to have a spontaneous vaginal birth, have shorter labour, less likely to use epidurals or other pain medications (although they fully support this option), and are more likely to recount birth as a positive experience.

2. Doulas offer unconditional support. Your doula works for you not the hospital or birthing centre. They are focused on supporting you achieving your desired birth experience. You might need an advocate at some point in labour/delivery.

3. Doulas assist your partner in assisting you. They help your partner to provide the right kind of support at the right time even if it is just being quiet (or running to get me ice chips in my case, haha).

4. Doulas are your birth coach. They answer all of your questions, provide emotional support during labour and delivery, and make sure your wishes are respected and accommodated as much as possible. In labour your doula might use a variety of techniques such as massage, acupressure, guided breathing, and position suggestions.

5. Doulas offer incredible pre-natal and post-partum support. While you are pregnant, doulas are a wonderful source of information. You can ask questions, express fears or concerns, and create birth preferences. Being educated going into birth is key! After you give birth, most of your appointments are all about BABY. It is important to have a support team to help you with this major life transition. Postpartum doula care can vary. It can be helping with infant feeding/breastfeeding support, tips and tricks for calming down your newborn, light housework, making meals, providing evidence based information on anything newborn/postpartum, helping siblings adjust, and the list goes on! They help you with your physical or emotional recovery during the fourth trimester.

I had a wonderful experience and highly recommend working with Carol Anne and Sarah . They truly shaped my entire labour, delivery, and post-partum experience and I am forever thankful.

Have you ever worked with a doula? If so, what was your experience like?

If you have any questions, please feel free to reach out and contact me.

Love,

Sarah

Juicing for Better Health

sarahparlett17@gmail.com (Sarah Parlett) — Fri, 26 Mar 2021 13:08:19 GMT

It took me a long time to try juicing. If I am being totally honest, I was overwhelmed and intimidated by the different types of juicers and the time it was going to take me to make one glass of juice. I soon realized it can be quick and simple! I have been attempting to juice every morning before I consume breakfast. Drinking juice on an empty stomach allows for nutrients to be easily and quickly absorbed into the blood stream. This may be helpful to give you extra energy or to replenish nutrients when you’re not feeling well.

Juicing is a controversial subject in the nutrition world. Today there are numerous juice fasts and cleanses available. Personally, I never recommend replacing a meal with a juice. I use it as added nutrition in my daily diet. A glass of your favourite greens/fruits is a better choice than store-bought pasteurized juices containing artificial flavours, additives, preservatives, and often as much sugar as soda with no nutritional value. Pre-packaged raw juices are a good option when you’re short on time. Read labels carefully. Look for juices that are labelled raw, organic, and unpasteurized.

If you’re going to make your own juices, I recommend a masticating juicer . They extract more nutrients because they operate at slower speeds, so you get more nutrition per glass. Nutrients don’t oxidize as quickly so these juices can be stored in a sealed container for up to 24 hours.

My Detox Juice recipe:

1 cup of spinach or kale

4 celery stalks

½ large cucumber

1 apple, cored

2 large carrots, with greens removed

¼ lemon, peel removed

½ inch ginger root

Directions:

1. Wash all produce well.

2. Prepare the produce by cutting into pieces that fit into the top of your juicer.

3. Add one ingredient into the juicer at a time.

4. Stir and pour into a glass and consume immediately. Or you can refrigerate in a well-sealed container for a short period of time.

Tips for Juicing

1. Drink your juice fresh. Vitamins and minerals can be destroyed over time the more it is exposed to air and light. To get the most out of it, drink your juice immediately.

2. People cannot live off of juice. It is not a meal replacement. It is a great way to add extra nutrients and minerals to your diet but there is little protein, fat, or fiber.

3. Choose high quality produce. Going organic can be expensive but worth it long term. Prioritize your organic selections using the “Clean Fifteen” and “Dirty Dozen”.

4. Be adventurous. When starting out, you might prefer sweeter juices with apples, pears, lemon, and ginger. Eventually you want to work towards a 3:1 ratio – three vegetables to one piece of fruit.

Benefits of Juicing

1. Fast and easy absorption of nutrients

2. Glowing skin and eyes

3. Increased energy levels.

4. Strengthened immune system.

5. Improved appetite control and less cravings.

I encourage you to add juicing into your routine. Let me know if you notice any of the health benefits I listed!

Love,

Sarah

10 Tips for Going From One to Two Kids

Thu, 18 Feb 2021 18:34:03 GMT

Many people often wonder “what is it like going from one child to two?”

Throughout my second pregnancy, I often wondered what the transition would be like for us. I felt guilt thinking I could not love another baby as much as I love Mason. How could I possibly have more room in my heart?

The idea of handling both a toddler and a newborn really overwhelmed me at times, especially living the lifestyle we do and navigating through a global pandemic with a lot of unknowns.

I was surprised to discover what it was like transitioning from one to two kids… immediately my heart GREW. Watching Mason meet his baby brother for the first time is a memory I will cherish forever. The first few months were a little chaotic but I am forever grateful for the help of family and friends. Going from one to two children is a lot on your partner at first. Some days I’d get emotional because I wanted to be there for Mason but Colton was clusterfeeding and needed me. I missed putting Mason to bed every single night and getting up with him every morning. It was a wonderful chance for my husband to strengthen his bond with Mason even more. Fast forward a few months, and everything fell into place. We established a routine and my husband and I take turns with both kids as Colton became a little less dependent on me.

Newborns are a bit more flexible, toddlers aren’t and they shouldn’t have to be.

Here are some tips for your transition:

1. Learn to let go. You need to realize that your partner and family members can fill up your toddlers “cup”. They will be surrounded by love and have their needs met even if it is not done by you all of the time.

2. Ask for help. Although you would like to conquer everything, please don’t try. Give yourself time to heal from your birth and bond with your new baby.

3. Babies are so much easier than kids. Caring for a newborn is like riding a bike. It is scary at first (even the second time around) but then you will get the hang of it – no big deal. Once you bring home your second baby, you’ll realize toddlers are much more work than babies.
The moment we got home from the hospital, I felt like Mason grew 2+ years. He seemed SO much bigger when I watched him meet his new baby brother.

4. You won’t panic as much. Chances are you won’t be so stressed out because it is not your first rodeo. You will be more confident as a mama second time around. There will still be times you second guess yourself and wonder if you’re doing it right, but remember you know your baby best!

5. Your first born may act out. Be sensitive to the massive change going on in their life. I once read this analogy of putting things into perspective and it stuck with me: Imagine your partner brings home a new wife. This new person is going to live with you, share your family, and everything you believed was once yours is hers too. Your first born’s little world is being turned upside down. Everything they once knew is going to change.

Try to carve out special one-on-one time with your toddler every day, even if it is just fifteen minutes. Make sure someone else can care for your newborn so you have no interruptions. This is important to ensure your toddler knows you’ll always make time for him or her.

6. Create an infant feeding treasure chest . My doula shared this incredible tip. I will share a link to their blog post on it. Essentially, you fill a special “treasure chest” with new toys, books, and activities that is only pulled out when the baby is feeding. It allows them to become engaged in play while you feed the baby.

7. It won’t be such a shock as it was the first time around. Going from zero to one child flips your world upside down. Chances are you have already established a routine with your toddler. You already waking up early, spending most evenings at home, and going to the playground on Saturday afternoons. It isn’t that different taking a second child along.

8. Mom guilt is real. No matter how much time you spend with each child, you may feel guilty because you can’t be as present as you were with your first. Learn to embrace it because you love and care for your babies so much, and that makes you an amazing mama.

9. The sibling bond is magical. There is nothing sweeter than seeing your children play together, share a bath, and become best friends.

10. Take time for self-care. Create a small list of ways you enjoy taking care of yourself. The list can change and evolve as time goes by. Be kind to yourself. At the beginning you might not have much alone time and things might feel wildly out of control, but as time goes on, you will once again.

There are days I don’t know how we keep going but we do. Just because something is hard does not mean it is not enjoyable. It is a special season in life. Everyday I am actively trying to be more present. I am soaking in every experience while my boys are so little and chaotic. Everything is a season, nothing is static. It makes you appreciate everything that much more. The second time around you realize the newborn stage does not last forever and to cherish those priceless snuggles and grunts.

I found the transition harder going from no kids to one versus one to two kids. When Mason was born, we had to make more life changes. When Colton came along, we just fit him into the mix and kept going.

If you have more than one child, what was your experience like?

Love,

Sarah

8 Ways to Practice Self-Love

Thu, 18 Feb 2021 18:19:33 GMT

Self-Love: regard for one’s own well-being and happiness.

Can you think of a time when you were so disappointed in yourself, thinking “what is wrong with me?” or replay your flaws over and over in your mind? You go deeper and deeper into a dark hole and talk negatively to yourself: I can’t get anything right. I never stop complaining. I don’t like myself. How we speak to ourselves determines our confidence level and emotions.

By practicing self-love you will have less anxiety/depression and recover better from stress. I have listed some ways you can practice self-love.

1. Set boundaries: learn to say no to people or things that deplete you.

2. Practice good self-care: take better care of your basic needs (healthy activities, proper sleep, good nutrition, exercise, healthy social interactions)

3. Protect yourself: no one will look out for you the way you can. Only let the right people into your life and get rid of those who take pleasure in your pain.

4. Forgive yourself: we all make mistakes! We are our own biggest critic. Learn and grow from your mistakes. See them as a lesson.

5. Practice mindfulness: know what you think, feel and want. Take action based on your knowledge.

6. Determine your “needs” vs “wants”: A need is something you must have to survive. A want is something that is nice to have but you can live without.

7. Stop Comparing yourself to others: break the habit of feeling insecure, envious, and discontented with your life. Remind yourself that you see the highlight reel, everyone is fighting a battle of some kind.

8. Set intentions: live with purpose. You will feel good about yourself if you aim to live a meaningful and healthy life. Your intention can change daily or remain the same long term.

Try to incorporate these self-love tasks into your daily life. You will experience a positive change!

Love,

Sarah

Tips for Dealing with Heartburn in Pregnancy

Sun, 14 Jun 2020 18:47:00 GMT

Heartburn, despite its name, has nothing to do with the heart. It is a burning sensation you feel in your throat and chest. Heartburn is common during pregnancy because hormones relax the valve at the entrance to the stomach. When the valve doesn’t close as it should, it allows acidic stomach contents move up into the esophagus. Heartburn tends to get worse later in pregnancy because the growing uterus presses up on the stomach.

Here are 7 tips to help you overcome heartburn:

1. Eat less, more often. Consume smaller meals

2. Take your time when eating.

3. Separate meals from liquids. Stop drinking 20 minutes before a meal and wait 15-20 minutes after your meal to consume liquids.

4. Stay upright after eating. Avoid laying down or bending over after a meal.

5. Don’t eat 3 hours before bed.

6. Know your triggers and avoid them: fried foods, spicy foods, chocolate, caffeine, citrus. Every woman is different and will experience different triggers.

7. Ginger: Ginger tea and ginger chews can ease an upset tummy. They also help with morning sickness!

Our Visit to Aqua Dome

Sun, 09 Feb 2020 12:53:00 GMT

My husband got a break from the busy hockey season so we ventured on a road trip to Austria. Our family stayed at the Aqua Dome Hotel and Spa in Lägenfeld. The drive from Munich, Germany is approximately 2.5 hours.

Our room was spectacular. We stayed in the Junior Suite Freiraum with a fireplace (a real log fireplace, amazing!). The decor is filled with warm tones to capture the nature of the Ötztal Mountains. The hotel is pet friendly so we could bring along our French Bulldog. Our suite was on the ground floor with a walkout making it very accessible for Arnold.

The resort is family friendly. Daycare services are offered for children 3 years and older (they must be potty trained). There is a Children’s World which includes a kiddie pool, waterslides, and a fun park. The walls and ceilings are glass so you enjoy 360° views of the mountains.

The Beauty spa is very relaxing. I had a 50 minute pre-natal relaxation massage. I highly recommend you take advantage of a treatment at the spa.

The Thermal Spa consists of thermally heated spring water flowing into the eight pools of the Aqua Dome. There is an outdoor pool area with three futuristic “floating” pools surrounding a glass cone. The first pool has underwater light effects. The second pool is revitalizing sulphurous water. The third pool is salt water. Inside there are two large sulphurous pools. All pools are nicely heated to a comfortable temperature. The thermal pools can be enjoyed during daytime and nighttime.

There is a Sauna World and many relaxation rooms however, I didn’t get to take advantage of these options because I am pregnant and I have a toddler. We spent a lot of our time in the Children’s World and the Thermal Spa pools.

Overall, we had an incredible experience. The staff were very warm and accommodating to us. The food was delicious. There is no better place to take in the views of the mountains in the Ötztal Valley, breathe in pure air, and rejuvenate your body and soul.

For booking or more information, visit their website:
https://www.aqua-dome.at/en/

5 Things No One Tells You About Becoming a Mom

Thu, 03 Jan 2019 19:08:00 GMT

There is no better feeling than becoming a mom. Babies are adorable! Their first smile, first steps, first words… are all so precious! The bright side is very bright, however people don’t talk enough about the harsher realities.

1) There is no learning curve.

Everything is a stage or phase. Once you master colic/gas, it is over. Once you figure out breastfeeding, they’re onto solids. Once you get baby to sleep through the night, they start teething… The list goes on. At the time, EVERYTHING feels like its going to last forever. You are on the verge of an emotional meltdown in that moment. The nights feel like an eternity. I have good news! Every phase comes to an end but another begins. It is a constant cycle. Be prepared to have a good mental workout and some laughs along the way.

2) The fourth trimester struggle is real.

So, you give birth and have this beautiful new baby. Your body is healing from a vaginal delivery or a caesarean. Your breasts are leaking milk and you haven’t slept. All of these things are usually apart of becoming a new mom. I wasn’t aware how hard the “fourth trimester” would be. It is a sink-or-swim introduction to motherhood. Your little baby is adjusting to their new world outside your womb. Embrace skin-to-skin and baby wearing in this stage. Don’t be afraid to ask for help. Many other women struggle in this period of transition. You’re not alone.

I will write an in depth blog post about the fourth trimester.

3) You aren’t doing it wrong. It really is that HARD.

We often believe that if something isn’t going right, it is our own fault. I want to be clear with you, some days motherhood is about SURVIVAL. No matter how much effort or time you put into something, it might not work out in your favour and it isn’t your fault! Don’t worry about being judged by others. You need to do what works best for you and your child(ren). Occasionally I catch myself staring into space wondering how people have more than one baby? It seems insane!

Don’t worry. The good days outweigh the tough ones.

Mama, it really can be that hard but don’t be so hard on yourself.

4) You might not be the mom you thought you’d be… and that is ok.

Before having a baby, I had all kinds of expectations of the type of mom I was going to be. During my pregnancy I spent a lot of time researching different styles of parenting, organic foods, Montessori vs. daycare, vaccinations, breastfeeding vs. formula, screentime, etc. Guess what? Things change and you do what is best for you and your baby at the time. I laugh at my “pre mom” self and what I thought I knew. You might too.

5) You’ll become a new version of your old self.

As a new mom, I was on an emotional rollercoaster. Will I ever have a social life again? Will my husband and I ever have date nights again? Sex again? Will I ever sleep again? Will I ever be able to wear clothes without being covered in milk and spit up?

The answer is YES. It is going to take time for you to settle into your new role as a mommy however you will find a new version of your old self. Be patient. Everything takes time.

Hair Extensions

Mon, 17 Dec 2018 18:14:00 GMT

My First Blog Ever

Fri, 14 Dec 2018 19:53:00 GMT

Hello! This is my first blog post EVER. I am sitting here and reflecting on why I am doing this. Creating a lifestyle blog has become a passion project for me. Right now, I am trying to find a balance in life between being a wife of a professional hockey player, a mom to a 16 month-old boy, and just being my 30-year-old self!

Currently, I am living in Toronto and Shanghai. Life is crazy, chaotic, and fun all at once! When I get the chance to work I’m an office manager, a yoga instructor, and an event planner. Ever since becoming a wifey, I have slowed down my workload to travel with my husband for his career. We have been fortunate to live in some very cool places: Zagreb (Croatia,) Berlin (Germany), and Shanghai (China) so far. We have also travelled to many other amazing cities/countries in between. As if this expat life isn’t crazy enough, throw a baby into the mix and it becomes really fun! The last 16 months have been the most incredible and challenging of our lives. Not only was I learning the ropes of becoming a new mom with the sleepless nights, engorged breasts, and that “fourth trimester” stage… I moved to Berlin, Germany with a 5 week old baby (and our French Bulldog, Arnold).

Enough about myself! I am so thrilled you found my blog. Please stay tuned as a resource for wellness, beauty, fitness, mommy things, and my adventures.