Today concludes the 849th day of January. Congratulations, friend: You made it. I'm looking out my window grateful for the sunshine today and reminded just how important LIGHT is. It's been gloomy and dreary here all week and just when I thought I couldn't bear to tell my solar-powered dog "no" once more, the sun appeared.

Of course, it's always there, it was just hidden.

I'm reminded that our Light is always there as well. Even in the dark and heavy times when everything around us seems to be saying "no," the Light is there. Sometimes we just need to be reminded of that. If you're needing some Light, here is your reminder that He is there even if it seems dark. God is with you.

Let's get on to our Friday Five, shall we?

This Week's Friday Five:

1️⃣: Numi Turmeric Amber Sun Tea

I try to limit my coffee to two cups in the morning, but sometimes I still want a warm mug to hold. This tea is the finisher I'm often looking for if I have the time. Pair it with some NutPods and a little sweetener (I just do a packet of Stevia) and it's a cup full of delicious. You can get it on Amazon but it's a lot cheaper in store so look for it there first.

2️⃣: My SLEEP WELL Approach

How do you sleep? If you're like most of the women I'm speaking with, it's worse than it used to be. While there are many reasons for this, there's often a few basic things we can do to help.

I was speaking with a coaching client and we ended up going through the SLEEP WELL approach I outlined in my book, Your CORE Strength. Yes, this was written for teen girls, but it applies to us as well. I thought I'd pass along the entire chapter - another perk of being a Nourishing Notes subscriber!

​YCS SLEEP WELL.pdf​

Remember our fluctuating and declining hormones add a different level of sleep difficulties, so be sure to speak with your healthcare provider if you need more help than this provides.

3️⃣: When All Else Fails, Breathe

On February 20th I'll be speaking to a group of middle- and high-school girls with a talk entitled "Lessons to My Teenage Self." I'll be sharing stories and lessons from my life that I wish my teenage self had known 30+ years ago. \

The lessons cover:

• Body Image
• Connection
• Comparison
• Relationships
• Food Peace
• Thought Life

...and breath. Boy, that's one thing I wish I'd known, how important tuning into our breath and body is.

Want to practice mindful breathing? Give one of these approaches a try:

• Box Method: 4 - 4 - 4 - 4 (breathe in for four, hold for four, exhale for four, and hold for four)
• Visualize your breath hitting the top of your throat, the middle part, and the bottom every time you inhale.
• Focus on what part of your body expands:
  • Ribcage out sideways
  • Chest up
  • Belly button in and out
  • Entire torso filling like a cylinder
• Inhale “Breath of” Exhale “Life”
• Inhale “God” Exhale “You Are”

(Don't worry, I haven't forgotten about you! Breathing will also be covered in my upcoming course Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond...more on that later.)

4️⃣: 8 Questions to Ask Yourself in the New Year

The podcast is back up and running! Our first two episodes covered a total of eight questions to ask yourself this year. Tune into Part 1 and Part 2 to learn more and to here my answers to each questions (because it's not fair for me to ask you if I'm not going to do the work and answer them myself.)

What are your answers to any of them? Hit reply and let me know!

1. What does an ideal morning look like for you?
2. What are your surefire self-care tactics?
3. What is a movement contingency plan?
4. What does a mental health meal look like?
5. What scripture or truth can you cling to when diet culture voices get loud?
6. What foods feel both nourishing and satisfying to you right now?
7. What does white space look like to you and when can you fit it in?
8. What physical signals from your body do you tend to ignore, and how can you begin to honor them?

Listen to Part 1 and Part 2 on your favorite podcast player.

5️⃣. Jim Gaffigan Brings It Again

Jim Gaffigan dropped another comedy special. We guffawed so much we took our kids hostage over the break and watched it again with them. Friends, he has a true gift of finding humor in everyday life and doing so without making it uncomfortable to watch with your loved ones. If you need to celebrate the end of January or just need a laugh, here is your prescription: Watch The Skinny.

(As you might assume from the title, he does talk about weight loss. If that's not comfortable for you right now, then consider watching when it feels right or not at all. You know you best.)

​

Bring on February and chocolate!

In love and grace,

Amy

Join me in The Stronger Collective A Christ-centered community of health professionals to help you find freedom in your holistic health. Join for workouts, recipes, spiritual encouragement, challenges, community and more. Try a 7-day free trial. No strings attached, just results. Sign up via the website then download the app. Once you’re there, head to the “Your First Five Days” challenge and you’ll be on your way! Learn More

Do you listen to the Graced Health Podcast? Holistic, diet-culture-free, and science-backed ways to nourish your body, mind and spirit. ​​​​