The Basics Backbone

With summer in full force (I refuse to admit it’s winding down yet), it’s always shocking to me how quickly it speeds by. July was a busy blur; with back-to-back weddings, travel, celebrations, and one of my busiest, yet fulfilling work months to date. I savored the early morning heat, the late night warm dog walks, leaning into fresh seasonal fruits and veggies, changes of scene, and time spent connecting with loved ones.

To be fair, I was expecting and embracing the delightful chaos. Even still, burnout crept in like an unwanted visitor, popping in and out. I was effectively speeding up, yet simultaneously trying to slow down at the same time (an epic fail). There were lofty goals of only shopping at farmers markets for all my needs, sitting and doing nothing for 10 minutes every day, and leisurely reading.

In reality, my schedule just didn’t allow it. I hit the grocery stores for weekly hauls, I did my 10 minutes of “do nothing” only about 4 days of the month, and I read just a few pages of my book. Big sigh! I’m giving myself grace, because the expectations were just too grand for all of that to occur in one month, and it was a good reality check.

What saved me though, reeling me in from teetering into burnout, were in fact my daily non-negotiable habits that are so deeply engrained, I don’t even give them two thoughts. For me, those include the following:

Back to Basics

• Morning sunlight
  • I get outside first thing every morning to run or walk with the dog. Morning sun helps reset our circadian rhythms for better sleep.
• Mindful eating
  • Taking extra moments to sit out on the deck and eat my morning smoothie, lunch salad, or dinner without phone or distractions.

Supporting Digestion and Regularity

• Daily focus on fiber
  • Even when traveling, I brought high fiber snacks, and seeds with me to ensure regularity (chia seeds, basil seeds, nuts, high fiber bar).
• Staying hydrated
  • With the heat and humidity at all time highs, staying on top of water intake and leaning on electrolytes many days helped with energy levels and regularity as well.

Balancing Blood Sugar

• Prioritizing protein
  • Each meal contains a solid amount 25-35g of protein to support blood sugar, stay full, priming metabolism, and muscle gain.
• Always on a veggie hunt
  • This can be more challenging when traveling, attending events, and staying places, but even grabbing a few carrots before leaving, getting a dense salad as an appetizer, or packing snacks can get the job done!

Detoxify

• Daily movement
  • Monday-Friday I run in the mornings, and then 2-3x/week get strength training in either at the gym or from home.
• Supporting the liver and detox
  • After many celebration events and traveling, my body was craving the dense nutrition that the detox soup provides, so I ate that for lunches for a week to happily get back on track.

I pride myself on practicing what I preach, and because I know these health foundations actually work, these core elements are highlighted within:

The 4-Week Reset and Restore, an online group nutrition program.

Let’s get back to the basics this September, to support you feeling your best, not only for one month, but ongoing.

We will focus on the basics, support digestion and regularity, balance our blood sugar, and promote detoxification.

We start Labor Day.

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Learn more, and register below.

Be well,

Sara

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