Every night I'm tri-magging
Many of us are deficient in magnesium because our soil has been depleted of nutrients over the years, and our bodies need extra magnesium during times of stress (hello our entire lives). Every cell in our body requires magnesium for some function, so it's a pretty big deal.
Click here to learn why I love Tri-Mag so much!
By Michelle Bilinski
Click here to learn why I love Tri-Mag so much!
By Michelle Bilinski
#empirica #magnesium #recovery #stress #sleep #micros #tri mag
Habit Tracker Template
Establishing positive healthy habits and breaking negative habits can be hard. Here is a habit tracker template you can use to help! Print it off for a visual and feel free to add in your own! I've listed a few ideas for you to start.
Be Grateful
Let’s practice being grateful this week! Write down at least 3 things you are grateful for each day. Some days this may be super easy to list 10 things. Some days your life may be in the pit and all you may come up with is being grateful for a bed. Practicing gratefullness helps shift your mind to positivity and hope. This can help reduce depression and anxiety. This can give you the strength and courage to fight bad days. This can increase your faith and fight doubts and lies you’ve been believing. Share with a friend or partner each day for extra accountability and encouragement!
How are you being?
How are you being?
This is a question I often ask myself and my boyfriend through the week as a check in. (I can’t take credit, I learned it from my best friend’s wonderful mom.)
But really, how are you being?
We run around from one thing to the next, rarely sitting in the present. Our mind is overstimulated and often exhausted. We don’t know how we’re feeling or we don’t want to stop long enough to realize we are feeling shitty. It’s time to check in with yourself and be.
This week's challenge is to be mindful. Take at least 5-10 minutes everyday this week to focus on being mindful. This might look like;
Sitting down to eat undistracted and actually focus on the taste and smell of your food and how many times you chew.
Grab a pen and paper first thing when you wake up (not your phone) and jot down how you slept and how you’re feeling.
Do the same before bed and reflect on how you felt about the day. Recall something you felt, not just what you did.
Go on a walk and pay attention to the sounds and smells and colors you see along the way.
Take 5-15 minutes to follow a guided meditation or breath work and connect with you.
Take 5-15 minutes to stretch and do mobility and really recognize how your body is feeling.
There are many other ways you can be mindful, but these are some ideas to help you start!
This is a question I often ask myself and my boyfriend through the week as a check in. (I can’t take credit, I learned it from my best friend’s wonderful mom.)
But really, how are you being?
We run around from one thing to the next, rarely sitting in the present. Our mind is overstimulated and often exhausted. We don’t know how we’re feeling or we don’t want to stop long enough to realize we are feeling shitty. It’s time to check in with yourself and be.
This week's challenge is to be mindful. Take at least 5-10 minutes everyday this week to focus on being mindful. This might look like;
Sitting down to eat undistracted and actually focus on the taste and smell of your food and how many times you chew.
Grab a pen and paper first thing when you wake up (not your phone) and jot down how you slept and how you’re feeling.
Do the same before bed and reflect on how you felt about the day. Recall something you felt, not just what you did.
Go on a walk and pay attention to the sounds and smells and colors you see along the way.
Take 5-15 minutes to follow a guided meditation or breath work and connect with you.
Take 5-15 minutes to stretch and do mobility and really recognize how your body is feeling.
There are many other ways you can be mindful, but these are some ideas to help you start!
Easy Breakfast Ideas
Breakfast is the most important meal of the day, right? It doesn't need to be hard to fit in a good breakfast. Follow these easy tips!
By Michelle Bilinski
By Michelle Bilinski
Tips for Hydrating
We often hear it's the little things, our daily habits, that add up to big changes. Drinking enough water is one of the smallest changes that can make the biggest difference!
BIRD grocery list and meal ideas
Grocery shopping, planning, and cooking meals does not need to be difficult. Follow this easy guide to make eating easier for your BIRD type throughout the week!
Fat is your friend!
Not all fat is created equal. Stick to healthy fats like:
Avocado
Wild caught fatty fish
Pasture raised egg yolks
Grass fed beef
Olive oil
Coconut
Grass-fed butter
Ghee
Chia, hemp, and flax seeds
AVOID
Canola oil, vegetable oil, soybean oil, corn oil, margarine, and the like!
It’s obviously so important to balance your meals with protein and carbs as well, but don't fear consuming fat, friend!
Click here to learn more!
Avocado
Wild caught fatty fish
Pasture raised egg yolks
Grass fed beef
Olive oil
Coconut
Grass-fed butter
Ghee
Chia, hemp, and flax seeds
AVOID
Canola oil, vegetable oil, soybean oil, corn oil, margarine, and the like!
It’s obviously so important to balance your meals with protein and carbs as well, but don't fear consuming fat, friend!
Click here to learn more!
Digestion & Stress
Friendly reminder: your body is still overburdened with stress! Poor digestion is making it worse.
Do you experience bloating or gas?
Do you struggle with constipation and/or diarrhea?
Do you frequently have heartburn?
While a lot of these things are common, they are 𝐧𝐨𝐭 𝐧𝐨𝐫𝐦𝐚𝐥. If you answered 𝐲𝐞𝐬 to any of these questions, your body has added stress from poor digestion.
And it’s a vicious cycle because your body must be in a parasympathetic state (relaxed state) for digestion to take place. So if you’re constantly stressed or stimulated, you won’t digest, and not digesting adds more stress. Yikes!
So how do we improve digestion?
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟑 𝐬𝐢𝐦𝐩𝐥𝐞 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡.
1. Sit down and slow down. Take a few deep breaths. Chew your food. Eat without distractions.
2. Eat nutrient dense well prepared whole foods. Avoid processed foods especially with refined sugar and oils.
3. Stay hydrated. I have many posts about this for more reference! Digestion needs hydration for healthy elimination.
(Avoid chugging water while you’re eating because this can dilute stomach acid and make it harder to break down foods).
Do you experience bloating or gas?
Do you struggle with constipation and/or diarrhea?
Do you frequently have heartburn?
While a lot of these things are common, they are 𝐧𝐨𝐭 𝐧𝐨𝐫𝐦𝐚𝐥. If you answered 𝐲𝐞𝐬 to any of these questions, your body has added stress from poor digestion.
And it’s a vicious cycle because your body must be in a parasympathetic state (relaxed state) for digestion to take place. So if you’re constantly stressed or stimulated, you won’t digest, and not digesting adds more stress. Yikes!
So how do we improve digestion?
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟑 𝐬𝐢𝐦𝐩𝐥𝐞 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐰𝐢𝐭𝐡.
1. Sit down and slow down. Take a few deep breaths. Chew your food. Eat without distractions.
2. Eat nutrient dense well prepared whole foods. Avoid processed foods especially with refined sugar and oils.
3. Stay hydrated. I have many posts about this for more reference! Digestion needs hydration for healthy elimination.
(Avoid chugging water while you’re eating because this can dilute stomach acid and make it harder to break down foods).
Travel Necessities
