Lactation Fact Vs Fiction

Health and Wealth

Checkout my ebook for more information on lactation.

Lactation Facts:

Breastfeeding burns between 500-600 calories a day. That means some moms might end up losing weight without any additional exercise.
Breast milk is a living substance that contains live cells, including stem cells, which go on to become other body cell types like brain, heart, kidney, or bone tissue.
Breast milk is not always white. It can be blue, green, yellow (ahem- gold!), pink, or orange depending what you eat or drink. Don’t worry, it’s OK for baby.
Your breast milk is constantly changing to meet the needs of your growing baby. From month-to-month, throughout the week, day-to-day, and even throughout a single feeding.
Breastfeeding lowers your baby’s risk of common childhood illnesses, including ear infections, respiratory infections, gastroenteritis, and Necrotizing Enterocolitis.

Lactation Fiction :

Women who have had surgery for breast reduction or augmentation can’t breastfeed;

False – Most women have had surgery do very well.To date, nothing indicates that breastfeeding by women who have had breast augmentation is dangerous. Therefore, breastfeeding is possible in this case.

Babies must learn to drink from the bottle. You must always introduce the bottle before the baby refuses to take it.

False-  Although several parents decide to introduce the bottle for various reasons, it isn’t necessary that a baby learn to drink from it. It’s more important to concentrate on starting to breastfeed. After that, it’ll be possible to occasionally introduce the bottle if you wish to.

A pregnant woman can’t continue breastfeeding.

False-Sometimes, women become pregnant while they breastfeed. If the mother wishes to, she can continue breastfeeding. It isn’t dangerous for the foetus or the breastfed child. However, hormonal changes during pregnancy may affect the quantity and composition of milk production.

Breastfeeding makes it harder for Dad and other family to bond with baby

New moms and their babies need everyones love, support and guidance. There are many ways to bond such as skin too skin.

It’s important to remember that some mothers choose not to breastfeed or simply can not and that is okay!

For some great alternatives check out

Aloe Vera and How to use it

question of the day

Hey everyone, welcome to the question of the day!


The aloe vera plant boost digestion and may help in promoting weight loss. It has lots of antioxidants in it, so it is very beneficial when taken orally or physically. I use this personally for my face and when I get sunburn. When I started using the gel my acne cleared up. It’s been known to reduce constipation and lower blood sugar and reduce dental plaque. The dental plaque was really a shock for me. Remember always consult with your doctor before changing your diet and I am not a doctor just a future herbalist healing the world.

Aloe tips:








The best way to have aloe in your diet. All you do is remove the thick green outer layer and scoop the gel from it. Blend the gel with a little water and DONE! Again please WASH THE YELLOW LIQID FROM THE ALOE

For a step by step please check out

Ice cubes

When you scoop the gel, mash it! You can fit them in ice cube trays and use for it for smoothies or juice.


The gel can be used as a salad dressing, face mostiruzer, add it to oil, sunburn and much more. Water-dense leaves, combined with special plant compounds called complex carbohydrates, make it an effective face moisturizer and pain reliever.

Alternative Mouthwash

 Aloe vera extract is said to be a safe and effective alternative to chemical-based mouthwashes. The plant’s natural ingredients, which include a healthy dose of vitamin C, can block plaque. It can also provide relief if you have bleeding or swollen gums.

A Natural Laxative

Aloe vera is considered a natural laxative. A handful of studies have looked into the benefits of the succulent to aid digestion.

Use as a natural lubricant

Just be sure to use an organic, 100 percent aloe vera gel that doesn’t contain any perfumes or additives to avoid potential irritation. For more info check out

If you have Crohn’s disease, colitis, or hemorrhoids you shouldn’t consume aloe vera. It can cause severe abdominal cramps and diarrhea. You should stop taking aloe vera if you’re taking other medications. It may decrease your body’s ability to absorb the drugs.

Check back tomorrow for Wellness Wednesday

Question of the day

Health and Wealth



Counterdependency vs Codependency

Counterdependency a really a fancy word for fear of intimacy. Those who suffer counterdependency have a dread of ever depending on or needing anyone, at the heart of which is an inability to trust. If there was a mantra that all counterdependents have, it would probably be “I don’t need anyone” or “I got it”. It may extend to the omnipotence and refusal of dialogue found in destructive narcissism, for example.


Seeming good at relating but then having a ‘point’ or ‘wall’ where it stops

Feeling ‘trapped’ in relationships

Pushing people away or going cold without warning

Fear of abandonment or rejection (so abandon or reject first)

Can make all touch into something sexual (to avoid emotional things like tenderness)

Might date people that you know aren’t good for you (so they don’t fall in love) and keep good matches in the friend zone


Boundary Issues. Someone raised in an unhealthy household may have a skewed sense of boundaries

Underlying Guilt

Trust Issues

Control Issues

Hypercritical Sense of Self

Counterdependency often develops as an adult from the result of happenings in your childhood. This could be childhood trauma. Something might have happened that instilled a belief in you that others can’t be trusted, and that it is dangerous to need them. This might have been a parent leaving, a person close to you dying, abuse, being left home alone a lot or a tragedy befalling your family.

With a childhood that often left them to fend for themselves emotionally a counterdependent can have a tumultuous mind, including:

Being oversensitive to criticism of others even as they often criticize 

Often hard on themselves, hate making mistakes 

Suffer an inner soundtrack of intense self-criticism 

Don’t relax easily 

Can experience shame if they feel needy and see vulnerability as weakness 

Secretly suffer feelings of loneliness and emptiness 

Might have difficulty remembering childhood

Counterdependency can cause intense feeling of loneliness. This can often spiral into depression and anxiety. There is also the possibility of developing grandiosity or even narcissistic personality disorder. Clinging to the notion that you don’t need others or that others are not ‘good enough’ to understand you can mean you develop an inflated sense of being superior, which taken too far can mean you lose empathy for others entirely.

How to help yourself: 

Confront your fears 

Work on developing a positive attitude 



Take small steps to connect with people ( call a loved one or friend you haven’t spoken to in awhile)

Codependency, the habit of gaining your self worth from pleasing others, is something most people know of nowadays.


Difficulty making decisions in a relationship.

Difficulty identifying your feelings.

Difficulty communicating in a relationship.

Valuing the approval of others more than valuing yourself.

Lacking trust in yourself and having poor self-esteem.


When parents can’t provide a stable, supportive or nurturing home environment it can trigger events that cause more harm in the long run.

For example

You became the caretaker. You took care of cooking, cleaning, paying bills and became the mother or father to your siblings and even to your parents.

You become emotional support for your family or parents. Putting your needs to the side you allow others to emotionally dump on you to feel needed. (Wanting them to be proud of you)

You become a people pleaser. Keeping people happy is another way you try to feel in control. You don’t speak up or disagree out of fear. (Walk on eggshells)

You become overly responsible. As a child, your survival or your family’s survival depended on you taking on responsibilities that surpassed your age. You continue to be an extremely dependable and responsible person to the point that you may overwork and have trouble relaxing and having fun. 

You also take responsibility for other people’s feelings and actions. (Blaming yourself for things that have little to nothing to do with you.)

You become controlling. When life feels out of control and scary, you overcompensate for your feelings of helplessness by trying to control people and situations.

How to help yourself:

Start being honest with yourself and your partner

Stop negative thinking

Don’t take things personally

Take breaks

Consider counseling

Rely on peer support

Establish boundaries


Now this blog post is not to shame or put blame on anyone. It is not your fault for things that happened in your past, but it is your responsibility to heal from it. To start you on your journey please feel free to download it from my online store (donation based).

Juice + Disorders

Health and Wealth



Happy Wellness Wednesday! Today we are back learning about constipation. As a friendly reminder always consult with a doctor or trusted physician if you have any concerns or prior health issues.

Constipation is a condition in which you may have fewer than three bowel movements a week; stools that are hard, dry, or lumpy; stools that are difficult or painful to pass.

If you want to learn more about juicing check out >



Jumping right into it we are going to start with some information about constipation. It is important to cut foods that are heavy when you realize you may have a problem going to the bathroom. Heavy foods include pizza, beef (in large amounts), junk food (cut down on the sugar), and even soda. 

Constipation Symptoms

Difficult and painful bowel movements 

Bowel movements fewer than 3 times a week

Feeling bloated or uncomfortable 

Feeling sluggish

Abdominal pain

Nausea/ Loss of appetite

 Did you know constipation is common among all ages and populations in the United States? About 16 out of 100 adults have symptoms of constipation. About 33 out of 100 adults ages 60 and older have symptoms of constipation.

Constipation Causes


Lack of exercise

Not enough liquids

Not enough fiber in the diet

IBS (irritable bowel syndrome)

Ignoring the urge to poop

It is said the people who are most likely to be backed up are women, especially during pregnancy or after giving birth; older adults and people with health problems including functional gastrointestinal. 

General Recommendations

Drink two to four extra glasses of water a day

Add fruits, veggies, whole grain, and other high fiber food

Eat prunes or bran cereal 

Keep a food journal and figure out what is not working 

Be honest with your doctor about what is going on (including all the stress)

EXERCISE (30 minutes a day/ 5 days a week)

Dietary Recommendations 

Vegetables, such as green peas, broccoli, sweet potato, and pumpkin

Whole grain foods, such as brown rice, whole grain bread and rolls, whole grain pasta, and wheat bran

Try plum or prune juice

Introduce probiotics into your diet

Laxatives (Always follow the directions and drink lots of water)

Nutrients That Help

Fiber- Soluble Fiber dissolves easily and takes on a soft gel-like texture in the intestines. It helps with digestion and decreasing cholesterol.

Insoluble Fiber passes through the intestines almost unchanged leaving the stool bulky

Magnesium- May help reduce constipation symptoms

Probiotics- May help support a balanced gut microbiome 

Carnitine- Important for energy production (If you have a deficiency in carnitine it may be linked to constipation) 

Beneficial Juices

Watercress, Pineapple, Celery, Ginger (Rich in Vitamin K & Calcium)

Aloe ( do no ingest the yellow part, always follow instructions online)

1 cup Apple sauce, 1 cup Oat bran, ¾ cup Prune Juice (1-2 tbsp each evening)

½ tsp Ground Psyllium seed, ½ cup warm fruit juice or vegetable juice

Apples, Carrots, Ginger, Lemon, Pears, Zucchini

Cherries, Lime juice, Water, Black salt 

Add Cumin or Fennel for an extra boost 

Always drink first thing in the morning 

Herbs for Constipation 

Psyllium seed (Plantago psyllium) Psyllium seed is a great source of natural fiber. When combined with water, it swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract.

Typical dosage is 1 tbsp dissolved in an 8-ounce glass of water or juice. Drink Immediately

May cause bloating in large quantities.

The seed husk may lodge in intestinal pockets and cause irritation, forcing the intestines to contract and expel their contents.

Flaxseed (Linum usitatissimum) Flaxseed is a bulking agent that provides a big source of omega-3 fatty acids and is also full of fiber. The seeds can be ground and added to smoothies, oatmeal etc. In most stores capsules are also available.

Typical dosage is 1 tsp of ground seeds in 1 cup of water or juice.

Store ground flaxseed in the freezer or refrigerator to keep fresh.

Whole flaxseed has a shelf life of 1 year.

Flaxseed is high in estrogen so if you have a pre-existing condition such as endometriosis please consult with your doctor before changing your diet. 

Cascara Sagrada (Rhamnus purshiana) Cascara sagrada is a popular ingredient in some over the counter laxatives. The cascara compounds in the bark of the sagrada tree that must be aged before it can be used safely. 

Typical dosage is up to 400 to 500 milligram capsules per day: or ½ to 1 tsp of liquid extract per day.

Cascara is considered the gentlest of the laxatives since it works mainly through the nervous system.

Warning: Do not take if pregnant or nursing. Like all stimulant laxatives, cascara can cause laxative dependency. 

How to help the children?

With children right away I will ask how much fiber is going into the child’s diet? I do understand that for many it is hard to get your child to be open to “healthy living”, but I am here to tell you some fun easy ways. Be aware that child constipation is more common than you may think, affecting roughly 30-35% of children. 

Some signs to watch for is two or fewer bowel movements per week, hard stools, painful bowel movements, blood in stool or when wiping and fear of using the toilet (because of the pain). 

A few home remedies you can try 

  Juice (pear, white grape, and prune) 4 ounces or less per day should help get things moving (lots of water)

Abdominal massage (for infants and small children bicycling the legs are a great way to help with pressure)

Probiotic (depending on diet and after consulting with child’s doctor or trusted physician)

Now that everything is covered as always if you have any questions, please be sure to shoot me an email! See you soon!

Question Of The Day

Health and Wealth


Common Juice Questions

What is a juice cleanse? 

Juicing is a process of extracting vegetables and fruits and disposing of the fiber. It is used for detoxification, an alternative medicine treatment, and is often part of detox diets. 

What does juicing do for the body?

 In the body, the liver and kidneys were created to detoxify naturally cleanse your body. Juicing is a gentle way to cleanse and bring balance back into your life.

What are some benefits of juicing?

 Juicing retains the full content of vitamins, minerals, enzymes, and antioxidants for the body. Juices are rich in all the nutrients of fruits and vegetables such as vitamin C, beta-carotene (converted to vitamin A) in the body, and folate. Juices are also filled with vitamin K, potassium, and magnesium.

Will you feel different if you start juicing regularly?

Yes, right away, you will feel your digestive system respond. It is recommended that you take it slow when you first start juicing. But within two weeks, you’ll notice more energy, glowing skin, and healthier skin, hair, and nails.

Should you wash your fruits and vegetables? 

YES, YES AND YES. Please do not just do that little 10-second rinse you see on some pages/YouTube. Use a solution of three parts water and one part vinegar.

What’s the difference between juices and smoothies? 

When you juice, you separate the water, which contains a large proportion (but not all) of the nutrients from the fiber and carbohydrate. You pass the vegetables through a feed tube in the juicer, and by the force of spinning blades within a basket, the juice is extracted, and a pile of dry pulp is collected separately. The juice is more comfortable for your body to digest because it doesn’t contain fiber or carbohydrates. This makes it an excellent drink for cleansing and detoxing.

Smoothies are made with a liquid — usually fruit or vegetable juice — and the whole fruit or vegetable (water, fiber, carbohydrate, and nutrients intact). This means that when you drink a smoothie, you’re drinking the total nutrients found in the juice and the pulp along with the fiber, which gives you a “full” feeling and satisfies your hunger longer.

To learn even more about juicing check out these post below!

Question Of The Day


Happy Mindful Monday Everyone, and Happy Full Moon! For this question of the day, we are going to begin learning about meditation. The earliest documented records that mentioned meditation involved Vedantism, which is a Hindu tradition in India, around 1500 BCE. However, historians believe that meditation was practiced before this time, as early as 3000 BCE. (Before Current Era)

Vedantism: The system of philosophy that further develops the implications in the Upanishads that all reality is a single principle, Brahman, and teaches that the believer’s goal is to transcend the limitations of self-identity and realize one’s unity with Brahman.

Brahman: The supreme and eternal essence or spirit of the universe

The English word “meditation” stems from meditatum, a Latin term meaning “to ponder.” To ponder is to think about (something) carefully, especially before deciding or reaching a conclusion. 

It’s important to remember that meditation can help everyone. (You do not have to be religious)

Benefits Include:

Gaining a new perspective on stressful situations.

Building skills to manage your stress.

Increasing self-awareness.

Focusing on the present.

Reducing negative emotions.

Increasing imagination and creativity.

Increasing patience and tolerance.

Types Of Meditation:

Guided Meditation– Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing.

Mantra Meditation– In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.

Mindfulness Meditation- This type of meditation is based on being mindful or having an increased awareness and acceptance of living in the present moment.

Qi Gong- This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.

Tai Chi- This is a form of gentle Chinese martial arts training. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.

Transcendental Meditation- Transcendental meditation is a simple, natural technique. In this form of meditation, you silently repeat a personally assigned mantra, such as a word, sound, or phrase, in a specific way.

Yoga- You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind.

In my personal experience I believe that the five human senses ties into meditation and grounding yourself. The five basic human senses are: touch, sight, hearing, smell, and taste. The sensing organs associated with each sense send information to the brain to help us understand and perceive the world around us which goes hand and hand with meditation.

Ayurveda, a natural system of medicine, originated in India more than 3,000 years ago.

Thank you to everyone who supports my blog! I know I have been slacking on the question on the day but having such a strong support system keeps me motivated to keep going strong!

Question Of The Day

Health and Wealth

Hey everyone and welcome back for your question of the day. Today I am going to tell you ways to get your children involved with health & wellness. In our world today food has changed, with more and more families moving away from processed foods and junk food it’s important that we start teaching educate the next generation. I hope this year my blog inspires you to be the best you and to be the change you want to see. 

Eat as a family

With life being busy and with everyone getting back into the swing of things it can be hard, but it is not impossible. According to an extensive study completed by the University of Florida, family meals help family bonds, keep kids from getting obese, and many other positive factors!

Promote Positive Habits

Aim for balance and openness around food and mealtimes. Include your children in meal planning, shopping, and preparation to encourage participation. Provide fair attitudes toward feeding and create a warm and open family environment at mealtimes. The same goes for exercise. Make sure your kids know they are part of the team, and that health and fitness are a family affair. Take turns letting your child pick a family activity.

Don’t Force Feed

As they grow, children’s appetites fluctuate. So, when they’re full, don’t push them to clean their plate. Also, don’t force children to stay at the dinner table until they’ve finished those veggies. Though this might appear to help your kids get the nutrition they need, these behaviors can lead to kids disliking those foods and having negative associations with mealtime.

Do Not Body Shame Them

As I said before children’s body even adult body changes are bound to happen. It is important to encourage your child do/wear what feels right for them while ensuring them that no matter what they are perfect the way they are. It may seem harmless, but words stick with children long into adulthood.

Workout as a family 

Instead of family movie night, plan a fitness night with healthy snacks (like veggies and hummus). From hiking, the playground or even a pool day, getting your children involved will brighten their day. 

Caring for your family’s health with fun, kid-friendly activities that create lifelong habits is an important part of setting up a great future for your children. Don’t forget, family health and wellness include your health and your parents’ health as well.



Health and Wealth

Boundaries can be defined as the limits we set with other people, which indicates what we find acceptable and unacceptable in their behavior towards us. They are mental, emotional, and physical walls we create. Sadly, today having boundaries is either being disrespectful and or being a bitch. Having boundaries is taking back your power. Take back your power because you deserve to be free. You deserve happiness, you deserve peace of mind, and you deserve your sanity. 

Types of boundaries:

Physical boundaries: Personal space and physical touch. Healthy physical boundaries include an awarenesses of what is appropriate, and what is not is always up to you.

Intellectual boundaries: Thoughts and feelings. Healthy boundaries include respect for other ideas and an awareness of appropriate discussion. Boundaries are violated when someone dismisses or belittles another feelings.

Emotional boundaries: A person’s feelings. Healthy emotional boundaries include limitations on when to share, and when not to share personal information. Boundaries are violated when someone dismisses or belittles another feelings.

Sexual boundaries: The emotional, intellectual, and physical aspects of sexuality. Healthy sexual boundaries involve mutual understanding and respect of limitations and desires between partners. Boundaries are violated with unwanted touching, pressure to have sex when you already said no and unwanted sexual comments.

Material boundaries: Refer to money and possessions. Healthy boundaries involve setting limits on what you will share and with whom. Boundaries are violated when someone steals or damages another person’s stuff without their permission.

Time Boundaries: How a person uses their time. Having healthy time boundaries, a person must set aside enough time for each facet of their life such as work, relationships, and hobbies. Boundaries are violated when another person demands too much of another’s time.

Why is it important to set boundaries?

  • To practice self-care and self-respect
  • To communicate your needs in a relationship/ with your family
  • To make time and space for positive interactions
  • To set limits in a relationship in a way that is healthy

Unhealthy boundaries can be signs that you struggle with your self-worth, self-esteem, or your identity. Here are some signs that you might be struggling with healthy boundary setting:

  1. You aren’t honest with others when you feel you’re not being treated right. You may feel like you can’t or shouldn’t stand up for yourself because you feel it may make them angry or make them leave.
  2. Letting other people define you or give your life meaning. You are the only you! No one owns you but YOU!!!! (Unless you are into that kind of thing with consent)
  3. You say yes to a person when you want to say no. One of the toughest habits to break trust me, I get it. If you ever feel backed into a corner, simply tell them I will see what I can do, or I can’t commit to any plans now. That sets a boundary and lets you decide what you want to do.
  4. You are passive aggressive and might have manipulative tendencies (as a way of trying to regain your lost power). It’s hard to admit but I have been this person. From lying to get what I want to guilt tripping being manipulative is selfish and you should never do it. It may seem like no harm is done but breaking someone’s trust for your gain isn’t a healthy way to build or keep a relationship. 
  5. You are out of touch with your needs. When was the last time you sat down and asked, “What do I want?” Not just from others, but from the world, from life, from yourself and from your partners etc. 

Now before we jump more into this, please know that it is not your fault, but it is your responsibility to develop strong boundaries. When we are younger, we have no control what our parents, teachers, and other adults around us teach us knowingly and unknowingly. From codependency to even counter dependency there are somethings we learn to survive. For example, being taught that love =what we did, not who we were. 

Codependency: Excessive emotional or mental reliance on a partner, typically one who requires support, having little no boundaries.

Counter-dependency: The refusal of attachment, the denial of a personal need and dependency, and typically refuses help a (I got it type of person).

Taking the time to sit with yourself and reflect on your childhood can help you unlock not only memories but things that will guide you. It will be very uncomfortable trust me but asking questions like “were you only given love when you pretended to be who your parents wanted?” or “were you punished for saying no or speaking up for yourself?”  Will start you on your journey. Another tough question to start with is “Have you ever felt emotionally responsible for an adult or parent?” If you’ve answered yes to any of these then you were taught that having poor personal boundaries was a good thing.  

“The blood of the covenant is thicker than the water of the womb”.

Meaning the bonds, you create” and or commitment” by ones choice are more important than the people that you are bound to by the water of the womb. You absolutely DO NOT have to stay in contact with anyone who threatens how you live or disrespects your boundaries time after time. Moving along let’s talk about setting boundaries with your family and for yourself.

Setting boundaries with your family may be hard at first depending on how close you are with them but here are a few things to remember.

  • Understand that your needs are just as important as your family
  • Be firm but kind
  • Keep your expectations realistic. (Be realistic with yourself about how much time feels tolerable to you with that difficult family member and in what situations you are willing to see that person.)
  • Be willing to walk away
  • Keep in mind that you are in charge of what you do
  • Learn to be assertive
  • Know your triggers (A “trigger” is a difficult situation or event. We all have them and they’re different for each of us. Triggers can range from watching your parents enable and coddle your unemployed brother, or to your sister whispering about you to her husband.)
  • Not letting anyone guilt trip you ( If you do NOT wanna do something DO NOT practice saying no)

How to define boundaries?

Ask “What are your rights?”: Identify your basic human rights;

I have a right to say no without feeling guilty.I have a right to be treated with respect; I have a right to make my needs as important as others. I have a right not to meet others’ unreasonable expectations.

Follow your gut

Your instincts can help you determine when someone is violating your boundaries or when you need to set one up. Check in with your body (heart rate, sweating, tightness in chest, stomach, throat) to tell you what you can handle and where the boundary should be drawn. For me personally whenever I feel my shoulders tense up I KNOW that I am not comfy.

Determine your values

Your boundaries also relate to your moral philosophy. If I asked you to list five important values, what would you say? And how many of those would you say are often challenged? What do you do when they are?

Our boundaries are shaped by

Our heritage or culture

Family dynamics

The region we live in or come from

Whether we’re introverted, extroverted, or somewhere in between

Our life experiences

How to create boundaries

Be assertive ;I statements show confidence and good boundary setting by expressing thoughts, feelings, and opinions without worrying what others are thinking.

I feel ___ when _____ because _______. What I need is_____

For example you have a teenager and you read their journal without their permission. Now if you are a parent from an older generation you are thinking”what do you mean their permission”? And honestly that is totally different problem/rabbit hole we will have to discuss later now effective communication sounds like ” I feel violated when you read my journal because I value privacy. What I need is a space that I know is private to record my thoughts. Ineffective communication sounds like “Keep your hands off my journal, you don’t understand me”. Giving your children, spouse , parents etc the space and respect you expect to receive is basic human rights. If you do or say something to someone and think”I hope no one ever talks to me like that or treats me like that” then maybe it’s time to take a step back and evaluate your own values and boundaries.

Learn to say no; No is a complete sentence.

You can say no without an explanation and without providing any emotional labor to the person you’re saying it to. If someone asks for your number or to dance, you can absolutely just say no. If a co-worker asks you to cover their shift, you can also say no, without offering any excuse. If you don’t want to do something, you can say no!

Safeguard your spaces; You can also set boundaries for your stuff, physical and emotional spaces, and your time and energy without telling anyone.

Keep a mini safe with a code; Use a password protected digital journal instead of a paper one(Amazon); Schedule nonnegotiable alone time or time when you’re just doing your own thing; Set a cut-off time for answering text/calls; Use DND

Get Support

Defining and asserting your boundaries can get even trickier if you or a loved on lives with mental illness, depression, anxiety, or a history of trauma.If you’re experiencing challenges with setting or asserting boundaries, or if someone is causing you difficulty by crossing them, never hesitate to reach out to a mental health professional.

How to recognize and honor other’s people’s boundaries

Being mindful of how other’s are feeling is a basic right everyone should be able to afford. Watching for cues like avoiding eye contact, backing up, voice changing to high pitched or even nervous gestures like laughing, talking fast, or talking with hands can be an indicator that the person you are speaking with is not comfortable. Everyone is different so sometimes you just have to ask. It is also important to know that some people may be “Neurodivergent” which is a term used to describe people who live with autism, are on the spectrum or who have other developmental disabilities. Their social cues may be different from the norm, such as poor eye contact, not wanting to be touched or difficulty starting a conversation.

Now I understand this was a lot of information so please be gentle with yourself. Take time to process everything. Healing is life long journeys take it one day at a time.`

Help; ;

Question Of The Day:

Health and Wealth

10 Signs You May Need A Mental Break

Hey everyone and Happy Wellness Wednesday! If you have not already don’t forget to head over to my Instagram to learn about this week’s topic constipation. For our question of the day, we are going more in the mind with 10 signs you may need a mental break. 

Now for me personally I have no issue turning off my phone for 2 days straight just to get some peace of mind. Now of course with covid, friends, children, boyfriends, wives etc. That may not be an option for many of you. So, I will also cover a few ways to keep you grounded and feeling secure. 

#1 sign you may need a break is you are restless even when you are trying to relax you can’t seem to sit still. ( Brain won’t turn off)

#2 Not a very good sleep schedule! If you have sleep issues more than 4 nights a week it could be a sign something else is going on or it is hard to quiet your mind.

#3 Changes in your eating habits (skipping meals, forgetting to eat, not drinking water).

#4 You are sick A LOT (too much stress can cause your immune system to weaken).

#5 You have little to no motivation with work, with friends etc.

#6 You are constantly procrastinating (feeling of being anxious which is stopping you from getting things done)

#7 You are socially withdrawn (if you normally are a hermit this still applies) From not checking in to ignoring those who are there for sure.

#8 You feel like you lost control of your life (Everything seems hectic, and you can’t grasp control).

#9 You feel alone (Like no matter what no one understands what you are feeling or saying).

#10 Brain Fog (Short term memory loss or simply just spacing out randomly thru out the day.

Now I hope and pray that you have no more than 1 to 2 numbers you checked and if you do that’s okay to. From someone who self isolates often trust me I get it. One thing I do to help myself stay afloat whenever I feel not myself is meditating. Now I understand not everyone has the time to sit around or even the patience, so I am here to tell you a secret. Meditation is any action, place or thing that helps you clear your mind. From running, gardening, painting, dancing, or any hobby that floats your boat. 

Something I tell myself daily is that “I am the most important in my life”. My health comes first, my love for me comes first, my mental comes first. Without me being 100% even 80% how can I help others? Taking a simple 10 minutes to give yourself a break can help improve your mental. Set your boundaries and stick to them.

I am here to encourage you to stay strong. It seems a bit bleh, but you are not alone I promise. Everyone has a person platonic, romantic, over the internet, pen pal etc.

If you need someone to talk to please feel free to shoot me a message or call this hotline 1-800-662-4357. 

See you soon!

Question Of The Day:

Mini Series

How much caffeine is too much?

Hey everyone, and welcome back to my blog! Today we are going to be starting back up question of the day. For today’s question we are going to be talking about how much caffeine is too much? 

If you are new to my blog, please know that I am not a certified or trained doctor so always consult with your doctor if you feel you have any issues with or in your body.

Jumping right in according to many studies for an average healthy adult you should consume no more than 400 mg of caffeine per day. For teenagers the average that should be consumes is no more than 100 mg. The effect of caffeine takes about 30 to 45 minutes to occur, and they last for eight to 10 hours. The side effects of caffeine at higher doses include restlessness, anxiety, irritability, and insomnia. Withdrawal symptoms from high doses of caffeine can include headache and fatigue.

For every 1 fluid oz (29.6g) there is 12 mg of caffeine. 

Which coffee powder has more caffeine?

Devil Mountain’s Black Label coffee is known as the highest caffeine coffee in the world. Not for the faint of heart, this coffee contains over 1,500 milligrams of caffeine.

Does Instant Coffee have as much caffeine as ground coffee?

Despite taking part in the caffeine rush of real coffee, instant coffee is sometimes less caffeine-containing. The caffeine content of two tablespoons of instant coffee is between 30 and 90 mg.

Caffeine in popular drinks/products

  • 651 milligrams / per 12 fluid ounces. Starbucks Venti Coffee.
  • 415 milligrams / 20 fluid ounce. Dunkin’ Donuts Large Coffee with Turbo Shot.
  • 395 milligrams / 20 fluid ounce. Shock Coffee Triple Latte.
  • 280 milligrams/ per 23.5 ounces. Jolt energy drink.
  • 300 milligrams/per 16 fluid ounces. C4 ultimate energy drink
  • 133 milligrams/per 16 ounces. McDonalds coffee.
  • 200 milligrams/per 1.93 fluid ounces. 5-hour energy.
  • Two Excedrin Migraine tablets: 130 milligrams.

Do coffee grounds lose caffeine?

No. While coffee’s more delicate features such as its flavor will start to degrade within hours of being exposed to the air, caffeine is a much more stable chemical and tends to last for months without making any significant impact on its potency.

Is it bad to drink coffee every day?

Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. But studies have shown that drinking up to four 8-ounce cups of coffee per day is safe.

How many grams are a cup?

Dry Goods

Cups         Grams      Ounces

½ cup       100 g        3.55 oz

2/3 cup     134 g        4.73 oz

¾ cup       150 g        5.3 oz

1 cup        201 g        7.1 oz

If you have any questions, please let me know. If you would like a question researched and answered shoot me an email. Check back tomorrow!