The flu this year is no joke. It’s coming hard and fast, and tons of people are getting it even if they’ve had the flu shot. On top of that, I’ve learned very quickly that having a kid in daycare means lots of colds. It’s already bad enough to have a sick baby, but to take care of her while she’s sick when you’re not a normally functioning human can put you in a dark dark place.

When Amalia was sick last week, I did everything I could think of to not get it myself, even though I was touching her constantly and literally wiping her boogers on the reg. But guess what? Despite one day of feeling like something was about to hit, I was able to miraculously stay healthy, so I thought I’d share my tricks for combatting cold and flu season.

We still have 49 days of winter, which means 49 more days of potentially getting a nasty little bug. I hope these tips help you make it to spring without one!

Before taking any of my advice, please remember that I’m not a doctor and that you should consult yours before taking anything or doing anything you’re unsure about.

Immunity Maintenance

Sleep/rest- If you have kids, feel free to skip to the next tip… But in all seriousness, our immune systems get weaker when we don’t get enough sleep so I try to prioritize sleep even more than usual in the winter months.

Supplements- Throughout the year I take a multivitamin along with fish oil, Vitamin D and probiotics, but from November-March, I add in Vitamin C (immune boosting) and turmeric pills (anti-inflammatory).

Essential oils- I’ve talked about my love for DoTerra a lot in the past (not #sponsored), but their OnGuard essential oil is a godsend for immune boosting. I don’t know how it works but it really does. I use the roller on my wrists and neck daily and we diffuse it in the house every few days in the winter too. It smells warm like orange, cloves, and cinnamon.

Wash your hands- It seems obvious but not everyone thinks to do this. If you’re around anyone who is sick, wash your hands as often as possible (and keep hand cream in your purse to combat dry skin!). I’m not sure how I feel about hand sanitizer but I always keep the EO Organic one on hand in case I can’t wash my hands on the go.

Acupuncture- I’m writing a whole post with my friend Sarah, also my acupuncturist, later this week all about what acupuncture can do for you and why, but I also see her twice a month to work on any issues I’m going through at the time. In the winter, she always pokes my immunity points!

Watch what you eat- Dairy, sugar, and alcohol are all inflammatory and can weaken your immune system so just try to be mindful of how much you eat.

At the first signs of illness

Hydrate hydrate hydrate- When I would get sick as a kid, my mom used to make a chart where I had to check off that I had finished 8oz of water every hour. It used to annoy the crap out of me, but like many things she did that pissed me off growing up, I now realize she was so so right. Hydrating prevents dehydration (duh) but your body also needs the extra fluids to help combat whatever you have going on.

If you have the stomach flu, this can be hard but lots of small sips usually do the trick.

DoTerra OnGuard throat drops- Back to DoTerra here, but these throat drops are a life saver. I take 2-3/day until I’m 100% again. If you have even the slightest sore throat, they seem to tackle it right away.

Supplements- As if my list above wasn’t enough, I really go nuts at the first sign of imbalance. I up my Vitamin D intake to 10,000 IUs, take Vitamin C to bowel tolerance (yep, that means exactly what it sounds like), zinc, Wellness Formula, plus a few drops of oregano oil under my tongue every few hours.

Oregano oil is magical. It protects against viral infections and apparently stimulates the production of white blood cells which defend your body against illness. It’s pretty intense so you can also take it in pill form if you can’t handle the heat!

Tea- I drink echinacea tea every hour or two at the first sign of sickness and I love the Yogi Tea Cold Season tea too. If I have a sore throat, Traditional Medicinals makes the best Throat Coat tea that makes a surprisingly big difference.

Apple Cider Vinegar- I start the morning with a mug of hot water, lemon, a tablespoon of ACV, and honey which works to alkalinize the body. An alkaline environment can help to kill bacteria and viruses. I drink this concoction every day until I feel 100% again. I know people who do this everyday, but TBH it’s gross so no thank you!

Relieve Symptoms

Even if you do everything I listed above, obviously there is still a chance that you’ll get sick this winter, so once it hits me hard I keep up with everything I just mentioned in addition to a few things to review symptoms.

Magic Socks- Ok this one is going to sound totally insane but try it and I guarantee you’ll change your tune. I learned this trick recently from a naturopathic doctor when I was coming down with a cold a few weeks ago. The next morning, my symptoms completely disappeared. No joke though!  Here’s how to do make your own magic socks:

• Soak the pair of thin cotton socks in cold water. Then wring them out.
• Take a hot bath for 5-10 minutes or just put your feet in a bath of hot water. Don’t skip this step!
• Dry off and place the cold socks on your warm, dry feet.
• Pull on a pair of thick wool socks over them.
• Wear the socks overnight. It’s important that you get right into bed after you put on the socks.

I couldn’t tell you why this works but according to my naturopath, it works to stimulate the immune system and also gives you a more restful sleep when you’re sick. I’ve tried this three times now and have had success every single time! It also helps with any congestion, FYI.

Coldcalm- This homeopathic remedy actually does help relieve symptoms (it doesn’t boost immunity or help you get better faster, FYI) so it’s great if you have to work or have a busy day.

Neti Pot- If I have any sort of congestion, I do a neti pot a few times each day or whenever my nose gets really stuffed up. It clears me right out and gives me relief even if for a few minutes.

Xlear- One of my friends turned me on to this homeopathic nasal spray. All of the medicated ones freak me out for some reason but this does a lot more than regular saline spray because it also contains Xylitol. I suggest giving yourself a spritz or two post-neti pot.

NyQuil- Sometimes you just need to sleep when you’re sick. I try to only use NyQuil as a last resort but when I know there is no chance of me sleeping without it, I take it because I really believe that sleep is the best cure for any cold.

Halls menthol cough drops- Honestly if I have a cough or sore throat, I swear by these. They’re probably made of poison and food coloring but at a certain point I just don’t even care. But they have to be the menthol ones!

What are your tips for staying healthy during cold season?

The post How I Combat Cold and Flu Season appeared first on Lemon Stripes.

Guys I’m so so so excited about today’s post! As you know I’m a diehard acupuncture fan and attribute me getting pregnant (ok Anel helped too, here’s our story) to acupuncture as well as my easy labor. I also could not have survived my pregnancy without it. I see her now on a regular basis for everything from anxiety to pain relief for my mom wrist to digestive issues. My acupuncturist, Sarah, has become a close friend, and I’m so excited to be interviewing her for this post.

She’s an amazing woman, mother, and healer, and I feel lucky to call her my friend. Whenever Anel or I have any problem (a cold? a sore back? a pimple?) I go to her first for advice. The amount of knowledge that she has is incredible. Amalia even went to her for pressure point therapy when she was spitting up a lot. I swear it was the only thing that helped.

So without further ado, here is Acupuncture 101. If you guys have questions for Sarah, comment below and she’ll answer them as soon as she can!

So what is acupuncture exactly?
Acupuncture is a modality of Chinese Medicine in which hair-thin needles are inserted in precise locations on the body in order to help the body restore or maintain proper energy flow along pathways called meridians. According to Chinese Medicine theory, imbalances of this energy, called “qi” ( pronounced “chee”) are the root of all illnesses. Scientific research has shown that these acupuncture points are located at areas of concentrated nerve bundles which is thought to be one of the reasons that acupuncture has such a regulating effect on the endocrine and nervous systems. There are many theories on HOW acupuncture works, but thanks to advances in technology, there is no longer any question that it does work.

What we know for sure is that acupuncture helps to restore homeostasis- the balanced state of the body- by increasing blood flow to the organs, reducing inflammation, and increasing production of neurotransmitters and endorphins, our body’s natural pain and stress relievers.

Wait so how does sticking a needle in my foot help my stomach ache?
Great question! Imagine you are stuck in stand still traffic on the highway. It might be a total (and literal) headache to be stuck where you are, but it wouldn’t be very helpful to call a tow truck to your location. The tow truck needs to find and clear the accident way up ahead of you. And maybe a traffic cop at the next exit could help direct cars off the highway. Specific points on the meridians help to move stagnation like the tow truck, and “redirect” energy like the traffic cops. If you have heartburn or nausea, we often think of that as energy moving in the wrong direction, so we will use points on the feet to help move the energy back down in the right direction. Depending on the issue, I may use only distal (far away) points, or a combination of local and distal points.

What can I see an acupuncturist for?
Anything that your body can heal from, acupuncture will help. The most common issues I see are stress & anxiety, insomnia, pain, fertility and hormonal issues, and digestion. These things respond really well to acupuncture. I use Chinese herbal formulas for many of my patients, and also use other modalities like cupping and electrical stimulation when I think it will be useful. I also do a lot of other health coaching in my treatments, because the root of a lot of issues can often be tied back to nutrition and lifestyle.

In Chinese Medicine, we are always trying to look for the root causes of issues, not just treating the symptom itself. My intake form is long and thorough, and in my first visit with someone we go over their entire health history in depth. All the systems of the body have to work together, so if one of them is off, you will often see symptoms in other areas. Headaches and digestion? Often connected. Fatigue, congestion, and a tough time losing weight? Probably connected, too. This is what I love so much about Chinese Medicine— symptoms that might seem totally unrelated to you often end up making total sense to me! But I am pretty well versed in conventional medicine too, so if I think there’s something “bigger” going on, I never hesitate to send someone back to their MD for testing or further investigation. Conventional medicine isn’t great at seeing the body as a whole, but sometimes medications and treatments ARE totally necessary. (Side note- I have type 1 diabetes, and wear an insulin pump and continuous glucose sensor on my body every day. I am so grateful for the advances in medicine and technology that keep me kicking!)

Does it hurt?
These needles are TEENY TINY. You can fit about 30 of them in the tip of a flu shot needle. So yeah, you might feel the insertion just slightly, but it doesn’t hurt. The word needle is definitely the scariest part. If I had a penny for every time I’ve heard “wait, really? That was it?” from an Acu-newbie…. I’d probably be on vacation Because acupuncture helps to promote neurotransmitter and endorphin production, most people feel seriously blissed out after acupuncture.

Can acupuncture be used for infertility?
Acupuncture is amazingly helpful for fertility and hormonal issues! It’s seriously one of the most gratifying parts of my job. Fertility is really just an extension of overall health and balance, so often we start by addressing other issues going on- like stress and sleep and digestion, as well as hormonal balance, and then pregnancy just happens. Other times we are working to support an IUI or IVF cycle by increasing blood flow to the reproductive organs. There is such great research supporting fertility acupuncture these days, and many OBGYNs refer patients to acupuncture before sending them to fertility clinics.

How do I find a great acupuncturist?
Well, there are a lot of factors here, so let me walk you through the different types of acupuncture out there. A Chinese Medicine trained Licensed Acupuncturist (L.Ac.) (like me) will have attended a 3-4 year (2000+ hour) masters program in either acupuncture or Chinese medicine (which includes herbs). We are licensed by a state board, and certified by the NCCAOM. You can search the NCCAOM website for someone near you. If you’re looking for wholistic Chinese medicine diagnosis and treatment, I would def go this route.
In most states, MDs can become certified in acupuncture after 200 hours of training. This certification includes point location and needling technique, but doesn’t dive deep into meridian theory and diagnosis, so this is typically best suited for pain and basic ailments.

In some states, physical therapists and chiropractors can become certified in “dry needling” which is the use of acupuncture needles to release trigger points in muscles and is typically used for pain. Many states are passing legislation against dry needling because the programs don’t offer adequate training in safety. If you go this route, make sure that the therapist you work with has a very thorough understanding of anatomy.

But it’s also important to find an acupuncturist that you have a great rapport with, because you are probably going to be working closely with them and spending a lot of time talking at each session. So if you find an acupuncturist who just isn’t the right fit for you, keep looking!

Any other fun facts about acupuncture?
Yes! A lot of health insurance plans cover acupuncture these days, so if you’re curious definitely look into that (I take out-of-network insurance only, but many acupuncturists are in-netowrk). I also think its cool to share that the US military trains some of their medics in acupuncture, and employ acupuncturists in VA hospitals, because of the effectiveness for pain relief. My favorite fact about acupuncture is that in ancient China, acupuncture was used primarily as preventative medicine, and acupuncturists would only be paid for “well visits”. If their patient became ill, it was assumed that the acupuncturist hadn’t done their job correctly, and he would treat the ill patient for free.

Check out more from Sarah on her website, indigoacu.com. If you don’t live locally you can still work with her on herbal consulting from wherever you are!

Have you guys tried acupuncture? How did you like it?

The post Acupuncture 101 appeared first on Lemon Stripes.

I’ve written about my wellness philosophy in the past, but wanted to touch on one specific piece of it for today’s post: The 80/20 rule that Anel and I try to follow in all walks of our life.

Essentially it means exactly what it sounds like… 80% of the time we try to live as cleanly as possible, and 20% of the time we let things slide. We’ve found that this ratio is the perfect mix of respecting our bodies and having fun while we do it.

Because we do eat a lot of healthy food and use a lot of organic products, when I share something that isn’t totally clean for either us or the baby, people freak out as if they’re disappointed in me… But that’s exactly the life that I’m trying not to lead. One where I have to freak out over every little thing. To me, that’s no way to live!

So I thought I’d give a little history on how we’ve gotten to where we are, why we make the decisions we do when it comes to wellness for our family, and encourage you to give yourself a break sometimes too. Because what is life without chocolate chip cookies or a glass of red wine on a cold snowy night?

Before I get into it, I want to note that just like my philosophy on motherhood, my philosophy on wellness lives in the fact that every person and every body is different so if this way of living isn’t for you, that’s totally cool!

For us, it started with an extreme…

After Anel and I went through a holistic health coaching certification program and became health coaches (years ago), we were super strict with both what went in and on our bodies, but the stress of keeping up a perfectly organic, chemical-free life became exhausting.

I spent six months as gluten, dairy, sugar, and alcohol free. I’m not going to lie, I felt amazing for the first month or two for sure, but then I was just unhappy and starving all the time. I felt like I was missing out on everything because I was so strict with my diet.

There was a big element of fun missing, so I brought gluten, alcohol, and a little sugar back into my life and finally felt human again. Realizing how I could feel good without being totally “clean” was a huge eye opener for me. At first I felt guilty about eating bagels or a margarita, but when that dissipated I was able to enjoy life with an ease that I hadn’t felt in a long time.

But whenever I went too far in the other direction, eating whatever I wanted with a blatant disregard for my health, I felt like garbage. After maybe a year of tinkering with it, I realized that 80/20 was my magic health and happiness ratio.

When I eat 80% clean, organic food my body feels fueled, strong, and healthy, but the other 20% of the time allows and ease into my life that makes my mind and emotions feel fueled, strong, and healthy.

About a year later, I had another aha moment when my skin was breaking out like crazy and I realized that maybe I didn’t need to use all organic facial products. I switched to a routine that worked for me and my skin looked clear and glowing.

I need to make a few updates to my beauty routine post but you can get the gist of how I roll when it comes to the things I put on my body. Again, it’s about 80/20.

The same thing happened when we moved into our house and had to start cleaning a much bigger space than we were used to. When I was trying to conceive, we went all organic on cleaning products, and while it may or may not have helped the process (we’ll never know), my house simply didn’t look as clean and as someone with mild OCD, that was not working for me.

Guess what our ratio is for home cleaning products? Ding ding ding if you guessed 80/20! For Amalia’s toys, bottles, and high chair, I use exclusively organic cleaning supplies but for everything else I’m more lenient. When our bathtubs started looking really icky, that was pretty much the last straw for me and my organic tile spray… Although if any of you have recommendations for one that actually works, I’m all ears.

I don’t know where I’m trying to go with this except to say that giving yourself a break now and then is ok. It’s really changed the way I live and look at food/wellness, and takes a lot of the guilt out of things.

So tell me, what’s your magic ratio or wellness philosophy?

Photos by Carter Fish.

The post Our 80/20 Rule appeared first on Lemon Stripes.

Thank you to Brother and the P-touch Cube for sponsoring this post. All opinions, as always, are 100% my own.

This blog post has been a long time coming. I’ve been promising a tutorial on how we meal prep for over a year, but my systems were so convoluted, that I didn’t know how to share them and have it all make sense. Then we went ahead and had a baby and everything got lost in the mix.

But finally, something magical happened… We started meal prepping again about a month ago, and I got a new label maker and new matching food containers. Everything else just clicked into place.

As of now we have our meal prep situation on lock, and I hope that this post inspires some of you to join me in my most time-saving activity of every week!

Why meal prep?

Meal prepping is game changing, money saving, and helps you to eat a healthier diet. When it’s done right, it makes a huge difference for me during the week when things can easily get overwhelming and stressful with work and the baby.

For example, after a long Wednesday (I have no child care on Wednesdays!), I’m often so tired that I give up and end up ordering in our dinner. The food usually doesn’t make me feel as good as if I had eaten something home-cooked, and the costs can seriously add up.

If I spend the time preparing the basics on a Sunday night, the task of cooking dinner after an exhausting Wednesday doesn’t seem so daunting after all. After I get the baby to bed, I can simply heat up brown rice with veggies and a protein and bam, dinner is ready in 10 minutes or less.

How long does it take?

On the day you’re prepping, it takes about two hours total. That might seem like a lot on a Sunday but on a weeknight when you come home from a tough day at work or finish up a long day with your kids, you’ll be so happy that you did it. If you split the work with a partner or roommate, it takes about an hour.

Of course, if you make bigger batches and less variety, this could be even shorter.

What do I do?

Make a list of what you’re feeling that week that consists of grain or veggie bases, vegetables, proteins, snacks and sauces. Figure out what you need to make all of them and create your grocery shopping list based on that. Then on Sunday afternoons, Monday nights, or whatever time works for you, block off 1.5-2 hours in your day and just make it happen.

What do I need?

Because I’m extremely organized and like to know where everything is with one quick glance, I like to keep all of the prepared food in the fridge super organized. Obviously you don’t have to go this crazy, but something about the uniformity of it all, makes me smile every time I open the fridge, so #worthit.

All you actually need is some sort of food containers (we do glass only) and some labels.

I just got a P-touch Cube, a brand new wireless label maker that syncs up to your phone with Bluetooth and it’s so awesome. Full disclosure, this is actually a sponsored post by P-touch Cube, but when they reached out to me about creating posts with this product, I freaked.

Anel and I both agreed that it was my dream collaboration. And if you liked this post, just wait for my next one on re-organizing our pantry… Can you tell I’m excited?!

Literally everything is done over Bluetooth so you can type everything out on the P-touch Design&Print app on your phone and pick from tons of fonts, symbols, and designs. The labels are water-resistant too, so I just pop the dirty containers into the dishwasher and don’t have to worry about the labels washing off.

I digress. Onto the food!

What do I cook?

Here are some examples of what you can make. I rotate what I cook every week so we don’t get sick of the same things over and over. These foods are some of our personal favorites but the sky is really the limit here.

Bases:
Brown rice
Quinoa
Chickpea pasta
Soba noodles
Sweet potato noodles/Zucchini noodles (uncooked)
Chopped romaine lettuce (uncooked)

Veggies:
Carrots (uncooked for snacking)
Sautéed spinach
Sautéed broccoli rabe
Steamed broccoli
Roasted Brussels sprouts
Roasted root vegetables

Proteins:
Grilled/baked chicken
Grilled/sautéed shrimp
Sautéed grass-fed ground beef
Grilled/ sautéed chicken sausage
Sautéed white beans
Meatballs

Sauces:
Hummus (for snacking)- usually store-bought TBH
Pesto
Peanut sauce
Tomato sauce
Salad dressing

For the Baby:

I make her food day-by-day but often use components found in this prep. She loves mashed up sweet potatoes and other root veggies, so I’ll pop whatever I make for us into her baby food processor or just chop it up really finely. I’ll do the same for meat and other veggies too! She’s obsessed with hummus and pesto so I’ll mix those in for some variety.

Ok that’s it! Any questions? Comments? What do you like to cook when you meal prep?

The post Meal Prepping 101 appeared first on Lemon Stripes.

I am so so so excited about this post, you guys! I’ve been a long time user of and believer in crystals and have personally experienced the healing energy of these beautiful stones. Whenever I post a photo or video of them in my home, I get a ton of questions, but I’m no expert so I tapped into someone who knows a thing or two.

Alyssa is the founder and owner of Open Heart Apothecary, a local business that is also an Etsy shop. I first discovered her crystals at Inner Light, my local infrared sauna spot, and have been using and loving them ever since. I asked her some of the question that I get most about crystals, and her answers show a deep understanding and love for what she does.

I have to warn you that if you’re not into this sort of thing, this post might seem a little… out there… but read it with an open mind and an open heart!

My favorite crystal products:
Water bottle: I have the goop version but I think this water bottle is even prettier. Maybe it’s placebo effect (but I doubt it after reading Alyssa’s interview), but when I drink from it, I feel calmer and more grounded.

Alyssa’s note: Soak your crystals in spring water to create a powerful elixir that transfers healing vibrations directly into your body. Julia’s beloved water bottle infuses water with the essence of Rose Quartz, whose properties include peace, harmony, and unconditional love. (Please note it is important to do your research on which stones are ideal for creating crystal elixirs as some are unsafe to use due to their specific mineral content.)

Elemental Energy Book: Thank you to the amazing Instagram follower who recommended this book. If you’re interested in learning more about crystals and their energy, I highly recommend it!

Rose Quartz Tower: I keep a rose quartz tower on my nightstand and hold it while I meditate before bed to send me good sleeping vibes.

Rose Quart Heart: I keep this pretty pink heart on my desk and pick it up if I’m feeling stressed or anxious.

Without further ado, enjoy my interview with Alyssa all about the healing power of crystals. And if you have any questions for her, ask below!

Crystals are pretty but how do they actually work?
Scientific evidence points to the fact that everything in the world has an energetic frequency. Albert Einstein even noted that “Everything in life is vibration.” This includes our thoughts and perceptions about the world. Einstein said, “Everything that manifests in your life is there because it matches the vibration of your thoughts.”

Crystals are no exception to this phenomenon. They are amazing gifts born from the earth. They were formed millions and sometimes billions of years ago as trapped molecules under high pressure, caused by conditions such as volcanic activity and climate change. During this time, these molecules transformed into unique crystalline structures. All crystals that exist today were created during these ancient times. When unearthed, every crystal projects subtle, invisible vibrations that interact with your own energy fingerprint.

What if we could use crystals as tools to help us grow and change? Gems have been revered by every culture for millennia in folklore and mythology for their beauty, value, and mysterious nature. The ancient Greeks used Amethyst to help promote sobriety and Citrine to help bring about abundance and wealth. Within the vast mineral kingdom, each crystalline structure has a signature effect that has been appreciated for hundreds of generations.

Fast forward to modern day, where gems are more accessible than ever. With new scientific awareness and understanding we can continue to explore the value of these crystals as we search for a more meaningful and connected life. Quartz, which makes up 12% of our earth’s crust, is highly valued for its piezoelectric and pyroelectric properties. It can transform mechanical pressure or heat into electromagnetic energy. Quartz’s ability to focus, amplify, store and transform energy is used throughout the technology world, in many devices from watches to microchips. The same properties of energy amplification, programmability, and memory also make Clear Quartz a versatile stone for directing and transmuting your own energy for any desired purpose.

Beyond the science and technology, crystals encompass the entire spectrum of colors, textures, and luminosity. They invite you to stop and appreciate the beauty of this world. They are visual reminders to take a deep breath, and stay present, while at the same time inviting you to set an intention and goals for personal growth. Ultimately, crystals are wildly enchanting and vibrant and are a wonderful way to bring more magic in our ordinary lives.

When you buy a crystal, what should you do with it when you get home?
Crystals are energetically absorbent, meaning that they can pick up energy from their previous homes or owners. I recommended cleansing and charging your crystal soon after bringing it home. Most crystals can be soaked in a solution of spring water and sea salt. I often do this outside overnight. For water-sensitive stones I would recommend placing them on a bed of sea salt instead of in the water solution.

It is believed that the full moon can recharge crystals to their original nature. Take advantage of this by leaving them to bask overnight in the moonlight. Using sound vibration, such as a singing bowl, bells, or wind chimes can also help clear the energy and return crystals to balance. Performing a smudging ritual by burning sage or palo santo incense over your stones is also effective.

***All the crystals that I sell in my shop have been cleansed and charged before sending to their new homes.

What crystal varieties are your favorite and why?
Crystal Quartz is a master healing stone and also helps to amplify the effects of other crystals. It’s clarity and well-defined points make it a beautiful addition to any space. I have Crystal Quartz placed throughout my house to invite positive energy for transformation.

Raw Black Tourmaline is my go-to stone for grounding and protection. I carry this stone with me every day. I place a piece black tourmaline in my car, at the front door of my house, and often wear a necklace or earrings for an extra protective boost.

Opals are my favorite stones to wear when dressing up. Their unique colors and patterns are deeply attractive. Opals have metaphysical properties which promote deep spirituality and mysticism. Australian Boulder Opals are cut from a thick layer of ironstone and therefore have a powerful combination of earth and sky energy. They offer a beautiful way to maintain balance on those busy days when your energy is focused outward.

What is a good crystal for anxiety?
Crystals in the pink, purple, and blue families are ideal for calming the mind and bringing emotions into balance. My favorite calming crystals are Fluorite and Amethyst. Other great stones for managing anxiety include Amazonite, Pink Tourmaline, and Rose Quartz. I also find it helpful to minimize anxiety by working with the grounding properties of stones like Turquoise and Jasper.

What is a good crystal for fertility?
Moonstone is a beloved crystal for all stages in a women’s life, including supporting a healthy moon cycle, conception, pregnancy, and breastfeeding. I recommend wearing a piece of moonstone in the form of a pendant necklace or bracelet. This way the crystal is always nearby and interfacing with your energy.

I would also encourage you to incorporate modalities such as acupuncture, meditation, and other energy healing to support fertility. (Julia’s note: I agree! Read my story here.)

Where should you place crystals around your home for optimum health and wellness?
Put crystals in a visible place where you can enjoy seeing them every day. I love windowsills, coffee tables, and the bedroom nightstand. Experiment with different locations and combinations until you find what works for you. Consider finding new places for old favorites to re-energize your relationship with your collection. The intentional placement of stones can become a sacred practice.

How do I choose the best crystal for me?
Crystals come into our lives for many different reasons. If there is a certain crystal you are attracted to, chances are good it will help you on your personal journey. To find out if a certain crystal is a good fit for you, try holding it between your hands. Close your eyes and take in several deep breaths. Take another moment to notice how you feel. Calm? Uplifted? Energized? Remember, there is no right or wrong answer here. Allow your intuition – your inner guide – to answer these questions. This may take some practice to become confident around trusting this process, but that is part of the fun.

What happens if my crystal breaks?
It is said that if a crystal breaks, it is absorbing the shock of something that may have harmed you. So thank the crystal for taking the blow instead of you! Hold onto the pieces, or if it was a clean break, share the other half with a loved one.

Disclaimer: Crystal healing should not be used in substitution for advice from a medical professional. The properties assigned to the crystals/minerals and herbs/resins in this shop are metaphysical in nature and is not intended to cure medical ailments. They are not meant to take the place of standard medical or psychological treatment.

The post The 411 on Crystals appeared first on Lemon Stripes.

Today I’m getting deeply personal and writing about something that has plagued me for as long as I can remember, but has become even worse since I became a mother: Anxiety.

It’s something that I struggle with on a daily basis but am also really good at hiding from friends, family, and you guys. Anel often tells me that he can’t even tell when I’m feeling anxious until I tell him or until it bubbles over into a full blown panic attack. Hiding it from the world is kind of my specialty which probably makes it worse, TBH.

A few years ago I shared my tips on overcoming anxiety and then what to do if you’re having a panic attack. But sometimes it’s not that easy. Sometimes all the yoga and meditation and acupuncture and smudge sticks and mantras in the world can’t help.

For as long as I can remember, I’ve had anxiety in one form or another. As a kid it manifested in fears of everything from dogs to the dark. As an adult, it goes in waves from being really intense  to completely livable. On my worst days, I’ll have a panic attack and pretty much can’t function, and on my best days, I’m anxiety-free.

After I had the baby, however, it’s been pretty much constant. Not panic attack constant, but constant. Because of my history, I feared that I would have post-partum depression or post-partum anxiety, incredibly crippling disorders that I’ve seen a few of my friends go through. To my surprise, I didn’t have either and although those first few months were tough, they were manageable.

But even though I wasn’t that bad, I was still bad. When I had to put her down at night, I’d get so nervous that she wouldn’t sleep that I would cry. When we would take her for walks in the stroller, my heart would beat so fast I thought it would pop out of my chest. Why? No idea.

Today, I’ve calmed down about a lot of things in regards to Amalia. What’s crazy is that while I’m physically with her or when we’re in a sticky situation like when she was puking and dehydrated, I can turn it off. Something that’s always been important to me is raising a daughter in a calm and happy environment and somehow that desire gives me the power to stay calm in times when I normally couldn’t.

Other things I get anxious about? I literally don’t even know where to start! From my social media engagement (I swear Instagram is the root of all my problems) to finances (like many people) to sleep (hello insomnia), anything can set me off. And the funny thing is that on certain days I can brush something off and on others it will shake me to my core. It has no pattern which is one of the hardest parts.

Although I’m calmer with the baby, the extra work that comes with having a child (extra work is the understatement of the century) has me feeling like I’m constantly treading water to stay afloat and I think that feeling is what brings on that feeling of being overwhelmed which is a major trigger for me.

What’s interesting to me is how my anxiety manifests itself physically.

Generally: My shoulders tense up, my heart beats really fast and I get kind of a buzzing in my head. This can last a few minutes or a few days depending on the intensity.

Insomnia: The worst physical aspect for me is insomnia. When I’m feeling anxious, I don’t sleep. And not like it takes an hour to fall asleep, more like I sleep for an hour or less all night. After weeks of that in a row, I feel like a complete zombie.

Back pain: I get terrible lower back pain when I’m stressed and have thrown my back out multiple times which is not a joke. If you’ve ever had a back spasm, you can relate. Usually now I can feel it coming on and lay down with a heating pad (when possible) to prevent it from fully spasming.

So what am I doing about it?

Anel and I have talked about my anxiety at length over the last few weeks. We’ve tried everything and finally agreed that I’m at a place where a therapist can probably help more than anyone else. I haven’t been to therapy in years (since my parents’ divorce), but I’m hopeful about the outcome! Every time I’ve tried conventional therapy in the past, it has made a world of difference. I’ll keep you posted on how it goes after a few months.

The reason I’m posting this is because I want people to know that what is posted online and on Instagram isn’t always indicative of what is going on in real life. I want anyone who has anxiety to know that you’re not alone.

I get messages all the time asking how I do everything I do so “gracefully”, but the reality is I’m completely overwhelmed. Like every new mom, it’s a daily struggle to balance work and motherhood, add anxiety on top of that and you have a seriously strong cocktail! I’m hoping that the steps I’m taking now will move me toward an anxiety free future.

If you struggle with anxiety, I’d love to hear what you do to combat it!

The post Living with Anxiety appeared first on Lemon Stripes.

A few weeks ago, I mentioned that I was dealing with a recurring health issue, so I wanted to give you an update on that and tell you about how I’m handling it.

To be honest, the last month has been a real doozy for me physically and emotionally. I’ve already talked about my anxiety spiking, and a big part of that has to do with this issue.

Based on what I’ve been going through, I’ve been on an anti-inflammatory diet through eliminating certain foods, adding others in, and taking a bunch of supplements. I thought I’d share both that diet and my story in hopes that I might help anyone else with inflammation of any kind.

But first, let me back up…

Eight or nine years ago, I lost my sense of smell for a year. Because smell and taste are so closely related, I also couldn’t taste anything. And it started to become hard for me to breathe at all through my nose.

At the time, I was so into my holistic lifestyle that I stupidly never even considered going to the doctor. Instead I went to a homeopath (who was amazing) and through six months of supplements and diet change, I actually got my sense of smell and taste back about 50% of the time, but it still wasn’t great.

This all sounds like not that big of a deal, right? I wasn’t in any pain and could live my life normally. While all of that was true, it was really frustrating. I found that I ended up overeating because I wanted to taste so badly, and the breathing became a serious issue, especially at nighttime. I would wake up constantly, short of breath.

Finally by some stroke of luck I made a friend, who, when I told her about my problem, didn’t miss a beat and said that I had nasal polyps. Polyps, for those of you who don’t know, are benign growths that grow in your nose and sinuses, blocking your airways. Sexy, right? I called an ENT that day.

After confirming my friend’s diagnosis, he put me on Prednisone for two weeks. It worked and I could breathe and smell for the first time in what felt like forever! I remember tearing up walking past the flowers outside of the bodegas in the city (where I still lived) because I could actually smell them.

But then they popped back up within a week and I was back where I started. So I had the surgery which was incredibly painful, and forever changed my dreams of getting a nose job!

During my follow up appointment, my doctor told me that the polyps were a form of chronic inflammation and that it would be a problem for the rest of my life.

But I was young and could finally breathe and smell, so I didn’t really pay much attention to him. Since then, I hadn’t had any problems, just more congestion and sinus infections than most people.

Until last month….

Back to present day.

One morning last month, out of nowhere, I couldn’t hear out of my right ear. It was totally clogged up and I was super dizzy. I thought maybe it was a sinus infection or something so I waited a week and it got worse and worse. At one point I was so dizzy that I was scared to hold the baby standing up.

At that moment, I made my first ENT appointment in eight years. After a hearing test (I failed in one ear) and a bunch of other tests, she finally looked up my nose (again, so sexy) and saw that my polyps were back. I was not expecting that…

I immediately burst into tears (so embarrassing), and all of my emotions from the first time around came back. I can’t explain why this is so difficult for me but my new therapists insists that losing any of your senses is a trauma (first taste and smell and now hearing).

I started a round of Prednisone again and, like last time, the polyps disappeared. While I was taking them, I realized how hard it had been to breathe for the last few months. I finally wasn’t congested and I felt so much better. Within one day of being on meds, I could hear again and wasn’t dizzy at all.

But last week my ear clogged up again so I went back in.

Again, like last time, they came back within a week. Ugh. So now I’m on stronger steroids in hopes that I won’t have to have surgery again.

So here’s what I’m doing to avoid surgery…

When I first worked with that homeopath in the city and shrunk the polyps by 50%, he had me on a super strict diet where I couldn’t eat any gluten, dairy, sugar, or alcohol… for six months. It helped a lot but I was miserable.

Anel and I started dating during that time, and on one of our first dates he took me to eat a bagel just to prove that I wouldn’t explode or something. I mean can you tell why I married the guy?

I am much less congested without any dairy and gluten, and when I drink, I can’t breathe through my nose at all… Although tequila and vodka don’t seem to bother me as much.

So I’m trying to stick to the rules below without making myself insane.

A fun side effect is that I’ve lost the end of my baby weight! Within two weeks of starting this, people kept asking me what I did to lose weight and complimenting me on my glowing skin. That kind of makes up for the fact that I can’t have a glass of wine when I want one.

My anti-inflammatory diet…

Eliminate:
Gluten
Dairy
Added sugar
Fried foods
Peanuts
Alcohol
Caffeine (except one mug of green tea/day)

Add more:
Cruciferous vegetables (cauliflower, broccoli)
Fiber (I add flax and chia seeds to everything I can)
Garlic, onion, scallions, leeks
Fish
Healthy fats (avocado, nuts, olive oils)
Turmeric
Ginger
Dark leafy greens (kale, chard, etc)

Supplements (in addition to my multivitamin):
Fish oil (high in Omega-3s)
Probiotics
Curcumin (the chemical in turmeric that has anti-inflammatory properties)
Goldenseal
Alpha-Lipoic Acid
Vitamin D

I don’t know for how long I’ll be doing this, but I’ll keep you guys posted. For now, it makes me feel better but it’s also a giant pain in the butt. I’m just hoping that it helps enough to avoid another surgery!

Update: After a ton of emails and Instgram messages suggesting The Whole30 diet, I’m looking into it and might take it on with Anel sometime in the next month. We’re nervous but excited about how it will make us feel.

J.Crew Factory Striped Tank / Mott & Bow Jeans / Sam Edelman Pumps / Baublebar Earrings c/o

J.Crew Factory Striped Tank / Mott & Bow Jeans / Sam Edelman Pumps / Baublebar Earrings c/o

Photos by Carter Fish.

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A few months ago, I wrote about living with anxiety and how crippling it can be. I’m proud to say that I’ve made some great strides since then, with therapy, to live a calmer life. Anxiety is something that I’ll live with for the rest of my life, but learning how to manage it and pinpointing my triggers has been monumental. I honestly can’t believe I didn’t start therapy sooner!

One interesting analogy that helped me understand better what I’m going through is that stress is to anxiety is what sadness is to depression. I think people can grasp that depression is very different from being sad, but not a lot of people get that stress and anxiety are very different too.

Let me explain…

Stress is, well, stress. I’m sure any living breathing human has felt that before and can relate. And hey, if you haven’t, please share your ways with us mere mortals!

Anxiety, however, is a more intense, physical manifestation of stress that can show up on varying scales because of a change in brain chemistry. It’s been important for me that I classify my anxiety as that, and when I’m just stressed out, I recognize the difference.

I think that this realization made me feel better about my bouts of anxiety because there was no more guilt involved. I feel anxious because of a chemical imbalance in my brain, not because of anything else. Once that settled in, the next step was to find my triggers.

Read on to find out what worked for me in finding those triggers.

Please note that I have no sort of mental health degrees and am by no means a doctor. I’m sharing my own personal experience only!

Shirt c/o / Phone Case / Phone Grip

Finding Your Anxiety Triggers

Step 1- Write them down: My therapist had me write down my triggers over the course of a few weeks. If something triggered me to feel anxious, I would write it in the notes app on my phone immediately. I’d go back later and assess if it was actually that person or action or situation, or if it was just bad timing. After about two weeks I had a solid list of about 12 things that really triggered my anxiety.

Of course there are times when I’m anxious and it feels like it just came out of nowhere, but now I’m realizing that there is usually a reason and if I look back at my list of triggers, one of those has usually occurred in the few days leading up to my anxiety. That has been another major breakthrough for me.

Step 2- Talk them through: Whether it’s with a therapist or a spouse or friend, talk through why your triggers bother you. For example, one of mine is when Amalia cries at bedtime. The “cry it out” method just about kills me (Thank God we’ve only had to do it once for a few nights) and when she has trouble going to sleep, it makes me super anxious. I hadn’t wanted to admit that because it felt so stupid. She’s a baby, of course she’s going to cry sometimes, and logically I know she’s ok. But it’s a visceral reaction that I can’t help.

I know every mom feels this from some degree, but with me, I get shaky, start to cry, and my heart races so fast that it feels like it might beat right out of my chest.

Step 3- Explain your triggers to the people you’re close to: Talking it out with my therapist definitely helped, but in the moment, I need Anel to understand what I feel moment and what to do to help. So I chose a time when we were both happy and calm to talk about what it feels like physically when I get anxious about the baby crying and how he can help. I learned that people without anxiety often can’t understand the feeling because they’ve never experienced it, but if you explain your physical symptoms, it makes more sense to them.

The talk with Anel about this particular trigger went really well. He better understood how intense it can be for me, and knows what helps. In our situation, I just need him to keep reminding me that she’s ok and to stay calm if he can. Now he will never say, “Just relax, she’s fine!” again when I’m getting worked up over the baby crying.

The next step in this process has been writing a list of things to do that help when I’m triggered. I’ll write about that and how that list is going in a few weeks.

If you experience anxiety in your life, do you know what triggers it? If not, I can report that this exercise helped me a lot!

Photo by Julia D’Agostino.

The post Finding Your Anxiety Triggers appeared first on Lemon Stripes.

And I’m back with another lesson I’ve learned from therapy about anxiety. In a few short months I’ve come a very long way, and although these posts are no substitute for the real thing, I hope that they’re helpful!

Two weeks ago, I wrote about how I’m finding my anxiety triggers by taking note of what is going on when I feel anxious, and adding it to my list of triggers that lives on my phone. But the work I’ve done with my therapist definitely doesn’t end there.

The next step in our process was to create another list (she gets me, clearly) of things that make me feel better when I’m in the thick of it, feeling anxious or panicky. The idea is that when I’m in the moment, I don’t have to think (which I often can’t do anyway), I just have to open the list and see if there is anything that works for the situation at hand.

Not all of the items on the list work for every situation, so I add things as I think of them so that I always have as many resources as possible to choose from.

For example, one of the things on my list is to take a hot bath. Obviously if it’s the middle of the day and I’m working or with the baby, that’s not happening. But if it’s right before bed and I feel my anxiety bubbling up, a bath with candles and a face mask can help calm me down.

Here are some more examples:

• Hike with Boots (or just a walk down the street if in a pinch).
• Go outside for five minutes without my phone.
• Turn on my diffuser with lavender or peppermint oil.
• Call Anel or my sister and talk through what I’m feeling.
• Take a series of deep breaths and say three things that I’m grateful for.
• Go to the nail salon and get a 10 minute back massage.
• Clean my office or closet or fridge… or anything in my house.

You get the idea. These are not action items that will cure my anxiety in any way, shape or form, but sometimes I just need to snap out of it to get back on track and live like a normal person on any given day.

Granted, they don’t always work when things get really bad, but I’ve learned that that’s ok. Sometimes I just have to let myself feel what I’m feeling and ride it out. I just remind myself that this too, shall pass.

Photo by Carter Fish.

The post Creating Coping Skills for Anxiety appeared first on Lemon Stripes.

One of the things I’ve learned on my anxiety journey is that when I feel overwhelmed, and there is a lot going on in different areas of my life, my anxiety heightens.

When there is less clutter (at home), a more organized system (at work), and my meals are planned out for the week, life is easier and my anxiety drops a significant amount.

My mantra as of late has been simplify, simplify, simplify. So when Aera reached out about promoting their simplicity challenge, the timing couldn’t have been better!

Scroll all the way down for details on how to enter their challenge to simplify your home, relationships, career, and health and to enter to win a giveaway of simplicity goodies valued at over $1,000 (PS Only one week left!)

In the meantime, I hope some of these tips that I’ve put into place in my own life are helpful for you too. And happy Memorial Day Weekend!

Tips to Simplify Your Life

Wardrobe: At this point I feel like I’m beating a dead horse in telling you about how the KonMari method of de-cluttering has changed my life. But I’ll say it again because it’s worth it. Read The Life Changing Magic of Tidying Up and put it into practice.

Take every single thing out of your closet and dresser and only keep the things that spark joy. Get rid of all of those socks with holes in them! Do you really need 14 bras? Maybe those “skinny jeans” aren’t actually motivation if they’ve been hanging for years. Once you do this, going forward fill your wardrobe with pieces of clothing that spark joy and nothing else.

When you don’t have a ton of stuff, it will make you breathe a little better. Your entire home, not only your closet, will feel more peaceful and calm.

Home: I’ve been trying to practice KonMari all over my home and not just in my wardrobe, but I also add certain things to make it feel more serene. Because I work from home, I need to be calm and productive during those precious hours when Amalia is in daycare.

I have Bluetooth speakers play chill music and I like to have my office smell good but not too strong or sweet. I often burn candles but Aera recently sent me their diffuser and I’ve been loving it. The simplicity collection of scents are subtle and smell so so so pretty.

My two favorites so far are lavender with bergamot and woods for when I need a calming vibe, and white tea with jasmine and wild thyme for when I need something a little more upbeat. I haven’t tried the sandalwood yet, but I know I’ll love it because it’s my favorite smell ever.

I love that these scents are clean and fresh and safe for pets and babies too… Obviously!

Career: I’m still figuring out how to work from home as a mom but one thing that’s helped more than anything has been time blocking. I’m still playing around with how to use it so stay tuned for a full post on that but look it up and try it for yourself. It’s insanely helpful and keeps me focused on one task at a time.

And that serene working environment does a lot more than you think. To be my most productive self, my desk has to be completely clutter free!

Health: Health is never a simple thing but with my recent sinus issues, I’ve been thinking about it more and more lately. Every year, schedule a visit with your PCP, dermatologist, gynecologist, and dentist to make sure you’re covered. If you’re like me and have a specific issue, make sure to see that doctor (in my case, an ENT) yearly too.

I could go on for days about how I try to stay healthy but the simple version is: Move my body every single day, eat as cleanly as possible but don’t be crazy about it, take my supplements, and get enough sleep! You can read more about my health philosophy here.

Food: Meal plan, meal plan meal plan. Oh and did I mention meal planning?

Relationships: A good relationship isn’t necessarily easy. Whether it’s a marriage or a friendship or a parent/child relationship, it takes work to stay on track. This is one of my favorite all time posts and it’s about how Anel and I work on our marriage.

Join the Simplicity Challenge

Through May 31st (there’s only a week left!), you can join Aera’s “Simplicity Challenge”, to simplify various areas of your life. Share your progress by tagging @AeraForHome and using the campaign hashtag #AeraSimplicityChallenge.

One participant will be chosen next week to win an Aera diffuser and Simplicity scent capsule plus one lucky participant will win the ultimate giveaway of simplicity products and services – valued at 1K. Enter here.

Use code LEMONSTRIPES20 for 20% off any Aera products through July 3rd, 2018.

Dress / Necklace c/o

Thank you to Aera for sponsoring this post. All opinions, as always, are 100% my own. Photos by Julia D’Agostino.

The post Tips to Simplify Your Life appeared first on Lemon Stripes.

I’m finally ready to share before and after photos of my body just after giving birth, and now. For someone who has struggled with body image issues for my whole life, taking a picture with my stomach exposed and sharing it with the world is facing a big fear for me. But even in writing this I feel proud to have overcome it!

Before I get into what I did to get myself feeling strong and healthy over the last eight months, I want to say that while this “after” body makes me feel healthy and powerful, it is just one body. It’s not meant to make anyone feel bad about wherever they are, just meant to be inspiration to live your healthiest life and to feel your best, no matter what shape you are, what the scale says, or what size you wear.

My after picture might be someone else’s before. And my before might be someone else’s after. And no matter where you are in that process, I hope that this post empowers you to eat and exercise in a way that feels healthy and right for you, which may not be what worked for me.

That is one value that I know I want to instill in my daughter. I want her to be proud of her body, no matter how it looks. I also want her to take care of it and treat it with respect. If I have issues in my own skin, she’ll pick that up, and that is not happening under my watch.

So here is my journey. I may never have a six pack, but I’m as strong as I’ll ever be. And I’m proud of my body for growing my daughter and creating a warm and cozy home for her for a while there.

Exercise During Pregnancy:
When I was pregnancy with Amalia, I worked out with my trainer, Madison (who works for my husband at Countdown), every week up until my last two weeks of pregnancy. At that point I was just too big and tired to do it. Instead, I just made it a point to walk every day which I tried to do throughout the whole pregnancy. It was hard to do that, especially in the winter months, but it was one of the few things that made me feel physically better during that time. It was good for me and the baby, so I just made it happen. My doctors were convinced that all the walking also helped me have a fast and easy labor. Who knows but I like to think it helped!

Diet During Pregnancy:
Diet? What diet? I ate whatever I wanted whenever I wanted and it was amazing. I had bad morning sickness in my first trimester so whatever I wanted was mostly bagels and ramen. In my third trimester, I had terrible heartburn, and she was sitting on my stomach, so I threw up almost every day which was really rough. People would tell me I needed to gain more weight but I had to eat tiny, bland meals, so that just wasn’t possible. In the end, I gained a healthy amount of weight and the baby was thriving so I tried not to worry too much.

Post-Partum Exercise:
I started exercising at around six weeks post-partum and it was brutal getting back to the gym on no sleep and after taking six weeks off. But I knew that in the long run I would have more energy and feel better if I made it a priority. The first few sessions with Madison were slow, as she eased me back into it.

At the time, I thought that wasn’t enough so I also started BBG with the Sweat app. I loved it for about two weeks then got really bored and realized I just didn’t have the time to do it daily with a new baby so I dropped it. I went back to walking every day when I could in addition to my weekly workouts.

The workout that Anel teaches his trainers and does with his clients is different than most. It’s all done with very slow movements so that each exercise brings you to muscle failure. It’s only 30 minutes once a week but it’s the hardest 30 minutes ever. If you want to kind of get the feel for it, try one of his at-home workouts for free.

Diet:
I breastfed for Amalia’s first four months and ate #allofthecarbs and #allofthesugar. Whenever I tried to stop, my supply would dip, so I basically continued my pregnancy diet of eating whatever I wanted, whenever I wanted, except for the things that gave Amalia gas (like broccoli and beans). It involved a lot of bread and cookies! Once I stopped breastfeeding, I went back to my “normal” healthy diet of 80% clean eating and 20% whatever I wanted.

But this winter, my sinuses really started to act up, so Anel and I gave up gluten, dairy, sugar, and alcohol in an anti-inflammatory diet to see if I could clear them out without surgery. It definitely helped but obviously didn’t work well enough considering I got the surgery anyway. I digress, but the point of this is that when we gave up all of those inflammatory foods, I ended up shedding the rest of the baby weight unintentionally. After about two weeks of eating that way, people started asking me what I was doing because I looked so different.

Eating clean not only helped my sinuses and contributed to weight loss, but it also cleared up my skin and gave me so much more energy. If it’s something you’re considering for any reason, I can’t recommend it enough! We now try to stick to that diet most of the time but aren’t crazy about it.

Lifestyle:
To feel my healthiest self post-partum, exercise and diet weren’t enough. I wrote about it before, but I also started therapy this year which has made an incredible difference in my life. I’m sleeping better, I can communicate my feelings better, and I’m learning how to deal with my anxiety in a powerful way. It has been a true life changer for me, and out of everything I do for my health and wellness, it has quickly become the most important.

Especially given the loss of two great icons in the last two weeks, talking about and dealing with mental health issues has been top of mind for many people. If you’re going through something that’s bigger and harder than you can deal with, look up local therapists and get help. Therapy is often covered by insurance, so check with your provider to see how it works.

Before & After Photos:
These photos were taken in September of 2017 and May of 2018, exactly eight months apart. They are not Photoshopped (except for cleaning up dirt on the ground and walls because I’m a crazy person) even though when I look at them, I can’t believe it’s the same person.

I’ll end this post with the most amazing note from my photographer, Julia, who was there to experience how nervous and anxious I was to take these photos and post them. Her words of encouragement were: “You should be proud of yourself. No Facetune, no Photoshop, stay true because you’re also damn good at doing that too. You look like a 25 year old without having a kid yet. YOU. NEED. TO. SELF. LOVE. AND. BE. PROUD. ” Good point, Julia, good point! Perhaps become a life coach while you’re at it?

The post My Post Partum Body appeared first on Lemon Stripes.

I’ve never been a big meat-eater. Even as a baby and small child I refused meat when it was put in front of me. I like fish, but I never really crave meat the way a lot of people do. And red meat? Forget it. Unless it’s a burger at a summer BBQ, it’s pretty much not even on my radar. I literally couldn’t tell you the last time I ordered a steak. Is it possible that it’s never? But I’ve also never been on a fully plant based diet.

My husband, however, is a major carnivore, so when we started dating, I taught myself to cook with chicken, turkey, and ground beef more often. I used to hate handling raw meat. Everything from the texture to the smell set me off, but after 10 years I’m finally used to it and actually enjoy cooking and eating it… Just not too often.

The way we usually eat, as I’ve mentioned before, is an anti-inflammatory diet 80% of the time and eating whatever we want the other 20%. I’m a big believer in not restraining yourself too much. Whenever I try to do that, I end up going slightly crazy and it backfires in a big way.

But, I’ve had a tough time recovering from my sinus surgery, including an infection, a new polyp, and a clogged ear.  Because of that, I wanted to turn things up a notch with healing from the inside out. While taking medicine to work that angle, Anel and I decided to try a plant based diet for two weeks to see if that would help with my recovery. It did, in a way, but we also felt really good doing it! I had more energy and just felt really clean.

It’s definitely not sustainable for us long term, but it was a nice change and we’re now committed to doing at least two meat-free dinners every week. Although we felt great doing it full time, we were both always slightly hungry and never fully satiated which was fine because I had a goal in mind, but I know that would not feel great for me personally in the long run.

Here are some of the resources that I used that might be helpful if you’re looking to go plant based forever or even a short period like we did!

Plant Based Recipe Blogs:
Oh She Glows
Inspiralized
Deliciously Ella
101 Cookbooks
If you have any other favorites, please share them as I’m always looking for good recipes for those two dinners each week.

Meal Delivery:
For one of the weeks, Anel and I did an organic plant-based meal plan from Sakara. I absolutely loved it because I knew everything I was eating was super clean. I was shocked that it also tasted delicious. There was one meal that I didn’t like, but the rest were all hits!

It’s definitely on the pricey side, but they also have a more affordable 10 day reset where they send you their detox water and tea along with recipes for a week of clean eating.

The Sakara team actually reached out and gave me a discount code to share with you guys too! If you buy anything on their site, use code REF_LEMONSTRIPES15 for 15% off. I recommend it highly!

Rules:
There were no real rules to us going plant based but this is what we lived by: If you feel hungry, eat. If you’re craving meat, eat it! Anel and I are both busy and can’t afford to be going around hungry or tired all day so we gave ourselves this out if we needed it. Luckily we never felt like we did but it was nice to feel like everything wasn’t so strict.

So what are your thoughts on plant based diets? Have you tried one? If so, how did you feel?

The post Plant Based appeared first on Lemon Stripes.

Whenever I do Instagram Q&As, I always get a ton of questions about what I eat for breakfast so I thought I’d make the answer into an entire blog post! I tracked my breakfasts for a week at home and then for another week on vacation so you can see the full picture of how I start my days.

At home, it’s usually pretty rushed because I’m feeding the baby and myself at the same time while getting her ready for daycare. But when I skip breakfast or don’t eat enough I get hangry by 10 or 11 and it’s never worth it so I try to get in some protein before 8:30am. When we’re on vacation, I keep it as healthy as possible without being too strict!

What I eat for breakfast in a week (at home)

At home I pretty much repeat three or four things, but try not to eat the same thing two days in a row, otherwise I get sick of it. In addition to the below, I always have a mug of jasmine green tea unless I’m really tired then I pull out the big guns and go for a black tea with almond milk and a dash of maple syrup. I don’t drink coffee because it makes me too jittery.

You’ll see me mention ghee a lot and I know I’ll get questions about that so let me explain. I use it in place of butter because it is easier for me to digest and, in my opinion, tastes better. I put it in oatmeal and a lot of Amalia’s meals too so she gets some good healthy fat.

Monday: A Daily Harvest mint + cacao smoothie with added collagen peptides, chia seeds, and almond butter. (Use code LEMONSTRIPES for three free smoothies!)

Tuesday: I made scrambled eggs for Amalia so I added another egg for myself and ate that over leftover brown rice that I sautéed with spinach and topped with an avocado and hot sauce. Breakfast bowls are so quick and easy and delicious!

Wednesday: Gluten free toast with ghee, almond butter, strawberry jam, and chia seeds.

Thursday: Scrambled eggs with spinach, a side of sliced avocado with Trader Joe’s Everything Bagel seasoning, and a cut up nectarine. Anel took the baby to day care this morning so I had time for to make and enjoy a proper breakfast!

Friday: A Daily Harvest mint + cacao smoothie with added collagen peptides, chia seeds, and almond butter. (Use code LEMONSTRIPES for three free smoothies!). I also had a veggie packed toddler muffin from a batch I had made the night before.

Saturday: I made banana pancakes (banana, egg, baby oatmeal, salt, cinnamon) for me and Amalia.

Sunday: We took Amalia out for brunch and I ordered huevos rancheros with no cheese aka my favorite brunch food of all time!

What I eat for breakfast in a week (on vacation)

When I eat breakfast out, I try to add as many veggies as possible and skip the gluten when I can. If I get toast with my eggs, I end up eating way too much and feeling sick afterwards. I try to follow my vacation rule of limiting myself to one unhealthy thing per day and that usually comes with dinner or dessert. Breakfast is an easy meal for me to keep relatively clean and it sets me up for a day of feeling strong and energized so for me, it’s usually worth it to pack in protein and greens in the mornings, even when we’re out of town.

Monday: (Home- We left after breakfast this morning) I wanted to be full for our car ride so I made a big omelette with eggs (duh), spinach, onions, and parmesan cheese along with a piece of gluten free toast with ghee.

Tuesday: (Out) This was a rushed morning because I had a photo shoot at 8:15. I ate an almond croissant and a matcha latté with almond milk and that was it! Of course I ended up being starving by 10am.

Wednesday: (Out) Omelette with spinach and bacon, hash browns, and salsa with a side of berries.

Thursday: (Out) Breakfast sandwich on multigrain bread with eggs, spinach, kale, and avocado and a matcha latté with almond milk.

Friday: (Home) We made Simple Mills Paleo banana muffins and added walnuts and had those and scrambled eggs with Parmesan cheese before heading to the beach.

Saturday: (Out) Breakfast burrito with eggs, black beans, avocado, and salsa. And a few bites of blueberry pancakes that we ordered for the table. When I go out for breakfast with my whole family, we always get something sweet for the table which is nice because you can indulge a little without eating an entire order of French toast or pancakes.

Sunday: (Home) Smoothie with almond milk, berries, spinach, almond butter, collagen peptides, and chia seeds. Toast (not GF) with peanut butter.

What are your go-to breakfasts at home or out?

The post What I Eat for Breakfast in a Week appeared first on Lemon Stripes.

Joggers and Sweatshirt c/o The White Company

You’ve probably heard more than one mom in your life refer to wine as mommy juice, myself included. There are certain days when you work all day and then your kid throws all of her food on the floor at dinner and you just need a minute. On nights like that I majorly look forward to a glass of wine after I put Amalia to bed.

Whenever I go on Instagram and mention that it’s been a rough day and I need a little vino, it always elicits a big response, with a bunch of other moms writing back with “Same!” or “Been there!” or even people sending me pictures of their own heavy pour. So I know this is not an uncommon situation and it makes sense. A single glass of wine can quickly calm your nerves, and feels like a self indulgent treat.

But, TBH, while it feels good at the time, I often wish I hadn’t had it because I’m so sensitive to alcohol. My messed up sinuses get inflamed and I always feel a little groggy the next morning, even if it’s just one small glass. So I’ve been trying to use other ways to wind down on long days, and thought I’d share a few of them with you. That said, sometimes wine is the only answer and that’s ok too!

Set a vibe: After I get Amalia down for the night, I usually come out of her room to clean up whatever gigantic mess we’ve made and then get started on dinner for me and Anel. But at that point, I’m usually ready to lay down on the couch and zone out slash pass out face first on my bed. But I’ve found that when I turn on some chill music, diffuse essential oils (I’m partial to lavender or peppermint), and dim the lights while I’m doing those chores, they are a lot less work. The key for me is playing songs I can sing along to so something like James Taylor radio is my go-to.

Take a bath: For a while, I associated “me time” at night with “wine time” but it really doesn’t have to go hand in hand. If you’re anything like me, you want to clean up your dirty house when it’s a mess ASAP, but sometimes I leave the mess and just take a hot bath with all the bells and whistles: Candles, bubbles, salts, you name it. It feels insanely luxurious like I’m at a spa, and also relaxes me even more than the wine does. When I step out of the tub, the thought of cleaning up and cooking doesn’t seem so daunting.

Workout- After a mentally taxing day of work and and an emotionally and physically taxing evening with Amalia, a work out is usually the last thing I want to do in the evenings which is why I try to schedule them for earlier in the day. But recently I’ve noticed that if I do one of Anel’s at-home workouts, I feel a million times better. Endorphins make you feel even better than wine, I promise!

Have a snack. Ok this one might sound weird but a few weeks ago I had dinner with a girlfriend (and mom of three) who told me that she’s working with a health coach to cut back on drinking wine because it’s starting to feel like too much of a crutch for her. The coach worked with her for she realized that by 5 or 6pm she was drinking wine for a lot of reasons, but one of them was that she was hungry but she and her husband didn’t eat dinner until  7 or 8pm. So she started eating a snack around that time instead and it helped a lot!

Treat yourself in another way. Sometimes when my days are long and hard and frustrating, I feel like I deserve a “treat” which is part of the draw to wine because I love it so much. So lately I’ve been trying to treat myself in another way like having dessert after dinner, something that we rarely do at home. Even though it’s not an in the moment stress relief, it’s something for me to look forward to and that, for some reason, makes me even more excited than anything else.

Write. This one might not be applicable for everyone but writing has always been therapeutic for me. I have a journal that I sometimes pull out if I’m feeling especially stressed or anxious, and I only recently thought to use it during my post-baby-bedtime witching hour. Sometimes I’ll even put dinner in the oven and then write while it’s cooking. It doesn’t have to be anything eloquent or well thought out, a stream of consciousness is usually what helps me the most. And sometimes it’s totally nonsensical, but who cares?

Cuddle a Pet- Obviously if you don’t have a pet, this doesn’t apply to you so skip to the next tip. But for those of you who have a cat or dog (or ferret, perhaps?), get on the floor or wherever they sit and have a good long cuddle. No phones, no agenda, just pure love. They will appreciate the extra attention, and the healing power of a pet can be be vastly underestimated. Boots knows when I’m having an off day, and gives me extra love back.

Watch Dumb TV. Hear me out on this one… Maybe those Real Housewives of Beverly Hills are absolutely insane but watching them helps me turn off my spinning brain for an hour, and also makes me laugh. It might not be culturally stimulating but, watching bad TV is weirdly therapeutic for me. I hope I’m not the only one!

How do you like to wine down on long days? And if your answer is wine (or even tequila haha) that’s ok too!

Photos by Julia Dags.

The post Ways to Wind Down Without Wine appeared first on Lemon Stripes.

I’ve struggled with insomnia for my entire life, and despite all of the work I’ve put into battling it, I go through waves. I had to give a talk about my sleeping tips a few weeks ago, and I’ve recently put some new tricks into practice that have been helping a lot, so it’s been top of mind lately. I realized I haven’t actually written about my insomnia for years and it was high time for a comprehensive post with all of the tips and tricks I’ve learned along the way.

For people with real sleeping problems, it can be frustrating to read all of these articles that saying that if you sniff lavender and do some breathing exercises, you’ll sleep like a baby. So I’ll say it from the get go: These tips have helped me a lot but it’s an ongoing battle that requires a lot of work! I always say if I could have one magical power, it would be the power to fall asleep on command and stay asleep for eight straight hours.

My history with insomnia:
As a kid, I was terrified of the dark (still am actually!) and would get awful nightmares which caused me to be up and scared for much of the night. But before that, my mom said I was never a good sleeper, even as a baby. As I grew into a teenager and throughout college, my anxiety starting coming to fruition and that affected my sleep in a big way. I would lay awake with a racing mind every night with no idea how to stop it… That, in addition to my fear of the dark made for a special and fun combination that resulted in, you guessed it, insomnia.

Finally in my 20’s I became interested in wellness and bettering myself (as in no more college-style binge drinking!), and I realized it was time to take control of my sleep situation. I could eat all the kale and quinoa in the world but without sleep, I wasn’t a healthy person. I focused a lot of time and a decent portion of the little income I had at the time into sleep therapy and hypnotherapy. And with the suggestions of my therapists, I learned to sleep decently (not perfectly) for the first time in my life. My only regret was not doing it sooner!

Based on the extensive work I’ve done both on my own and with various therapists over the years, there are a few things that help my sleep the most:

1. A really strong bedtime routine that works for you
2. A bedroom that makes you feel safe and comfortable for a solid sleep
3. Working on daytime stressors that lead to insomnia
4. What you eat and drink at night
5. Natural sleep remedies

Bedtime Routine:
The bedtime routine is the easiest piece of the insomnia pie to bite off, in my opinion. As long as you actually do it, the little rituals and routines make a big difference. I’ve noticed that on nights when I don’t do it or try to cut corners, my sleep suffers. It’s a time to shut down your brain, unplug from the world, and set yourself up for a successful night.

Remember that what works for me might not work for you, so play around with a few different routines and stick with the ones that make you feel the most relaxed and comfortable. Here is my current bedtime routine:

Turn off devices an hour before bed. For me, the full hour is important. If you have to use your phone or computer for work, use the night shift option. If your device doesn’t have that, you can get amber goggles to block the blue light while you work. Yes I have these, and yes they’re very unsexy. But sleep is sexier so I use them anyway when I need to. That said, I usually just use an amber light bulb in the lamp next to my bed for the rest of the routine. It gives the room a really nice warm glow that isn’t too bright.

Get ready. I’ve recently realized that an important part of this routine for me is to wash my face, shower, and brush my teeth before I do the rest of this list so that after I put down my book I can go right to sleep. I shower at night because I hate going to bed dirty. It’s a habit I picked up when living in NYC. Am I the only one? Anel and I are both oddly obsessive about this!

Journal. I’ve done some journaling in the past, but my current therapist suggested it again as a part of my bedtime routine about a month ago because I have a hard time turning off my mind at night. It has been shockingly helpful. My rule is that I only write for one page and I use the top half of the page as a brain dump, basically a stream of consciousness, and I use the second half of the page as a to do list. This is the most helpful part for me because I know that in the morning I can look at the list and not forget anything important that I think of before bed. Before I started this practice, I’d go over to do items in my head over and over or have to turn my phone back on to write them down.

Read a book. Reading a novel with an interesting story that has nothing to do with my own life is an integral part of my routine because it takes my mind off of my own stuff. I’ve always been a big reader, and when I don’t read before bed my mind races a lot more! Reading is my favorite part of my bedtime routine. Lately I’ve been into WWII novels but I’m taking a break this month for some lighter reads.

Gratitude prayer. This one might sound cheesy but after we turn off the light and I say goodnight to Anel, I like to silently say to myself three things that I’m grateful for that day. It often involves more than one moment with my daughter and brings a smile to my face. It’s a good attitude shift right before sleep.

A safe and cozy bedroom
While doing my bedtime routine, I like my bedroom to feel really comfortable, clean and safe. Here are a few of the ways that I do that:

Essential oils: I diffuse lavender oil which makes our room smell like a spa.  Studies have shown that lavender can increase slow-wave sleep; the deep sleep where your heart rate slows and your muscles relax. Plus it smells amazing so win/win.

Lighting: As I mentioned above, I use my amber light bulb which is not only good for calming me down, but it also just makes the room feel like a cozy cave, almost like candlelight.

Bedding: I get really hot when I sleep so breathable sheets and bedding is hugely important to me. I learned at an event a few weeks ago that the higher the thread count, the less breathable sheets actually are. I was shocked because I always thought that higher was better! And it is, unless you’re a night furnace like yours truly.

Temperature: The temperature of the room itself is also important. I’ve read and heard time and time again that it’s actually better for you to sleep in a cooler temperature so we keep our room on 68 at night and I usually have the fan going as well.

Clutter: For a while I became obsessed with feng shui and reading about how it works. There is so much more I could say on this topic but one of my main takeaways is that clutter creates stagnant energy and you don’t want that anywhere in your house, but especially in your bedroom. A clean bedroom is a must for me.

Daytime stressors
In therapy, we talk a lot about how what I do in the day affects my sleep at night. Everyone always says if you just exercise during the day you’ll sleep better but that doesn’t help me at all. I get insomnia even on workout days, trust me! Obviously a lifestyle that consists of a healthy diet and plenty of exercise is good for your sleep, but there are other things you can do during the day that make a difference. For me, working on my anxiety has made a world of difference for my insomnia. And if I have something stressful going on during the day, I try to take moments throughout that day to breathe or take a walk or calm down.

What you eat before bed
Obviously caffeine, alcohol, and sugar play a role in sleep, but I find that if I eat anything that’s too fatty or acidic, it also makes a difference. But the real kicker for me is alcohol. Even one glass of wine at 7pm makes me wake up feeling slightly groggy. Man that makes me feel old, but it’s true! When I stick to a clean diet and include salad and lots of fiber and veggies with dinner, I fall asleep easier and wake up feeling fresher.

This isn’t always possible, obviously, but it’s always in the back of my mind and I’ll ask myself if that drink or that dessert will really be worth it the next morning. And I personally can’t have any caffeine after 12pm or forget it!

Natural sleep remedies
I’m pretty sure that I’ve tried each and every natural sleep remedy on the market, but there are only a few that really work for me. One is Melatonin which I take before bed if I’m feeling really wired. The other is Lemon Balm which I take in tincture form every night before I brush my teeth. It’s a natural stress reliever and helps with sleep. When it’s cold out, I also like to drink a mug of chamomile or nighty night tea while we watch TV before my electronic dead zone. Everyone tells me to use CBD oil but anytime I’ve tried, it’s had the opposite effect on me, making my mind race like crazy!

The post Tips For Combatting Insomnia appeared first on Lemon Stripes.

Sorry for my lack of blog posts last week, I was in last minute prep mode for my sister’s wedding and am so glad that I took a few days off to fully (slash overly) enjoy the extended wedding weekend. You don’t get that many chances in life to see your entire family, lots of friends, and watch your favorite person marry the man of her dreams! It was truly a magical few days, and I can’t wait to share more about it, along with photos, as soon as we get pics from her photographer. In the meantime, you can see a little sneak peek right here.

While we were in Philly, we definitely over-indulged in every way possible. From drinking too much too many nights in a row to eating one too many Philly Cheesesteaks (worth it) to not sleeping enough, I came home yesterday as a shell of a human being. My heart was happy but my body was not. I was/am tired, bloated, and breaking out like crazy!

Traveling with a toddler on it’s own can be an exhausting experience, but when you add in all of the drinks, not-so-healthy food, and lack of sleep, it can really mess with with a girl! Getting up this morning to finish this post was a real struggle, let me tell you.

So today I’m starting a little “detox” that isn’t exactly a detox at all, it’s just something that I like to do after I go overboard, when my 80/20 rule turns into more of a 20/80 state of mayhem.

I realized that I’ve never actually written about this little ritual of mine so I thought I’d share it with you today. It helps me a lot after travel weekends, and I hope it helps you too! Even if you didn’t leave home this weekend, feel free to join me and let me know how it goes.

Rules: The best part about my detox is that there really are no strict “rules” so I never feel bad if I don’t stick to it 100%. I just try to do my best. That’s the biggest key to it’s success for me. For example, Halloween is on Wednesday and I will for sure be eating candy, I just plan to have only a few pieces as opposed to handfuls of Twix and Reese’s (my two fave Halloween candies!) like I usually do.

Food: On detox weeks, I pretty much stick to my anti-inflammatory diet, with one change which is that I allow myself plenty of caffeine because, well, reality.

Eliminate:
Gluten
Dairy
Added sugar
Fried foods
Peanuts
Alcohol

Add more:
Cruciferous vegetables (cauliflower, broccoli)
Fiber (I add flax and chia seeds to everything I can)
Garlic, onion, scallions, leeks
Fish
Healthy fats (avocado, nuts, olive oils)
Turmeric
Ginger
Dark leafy greens (kale, chard, etc)- I add ton of spinach to my smoothies every morning for an easy dose of greens

Lemon Water: I try to drink 1/2 of my body weight in oz of filtered water daily, but during this detox, I add in 3-4 cups of hot lemon water as well. I start the morning with it, have one before or around lunch time, and another before dinner.

Exercise: My exercise routine is one workout with my trainer each week and then a 30 minute walk five days a week. After trips like this, the only change I make is that I turn my morning walks into a light jog, and just getting my blood moving in that one way makes a huge difference in how I feel for the res of the day. The reason I don’t do this all the time is that I just don’t love running. I used to! When I lived in the city, I would run on the East River every night after work, but for some reason in the last few years, it doesn’t do it for me anymore.

Supplements: As I’m typing this, I’m realizing that I haven’t actually shared my updated supplement routine. I will do a full post on it after I tweak it a little with a professional in a few weeks (so excited), but after drinking and eating a lot, everything in my body feels inflamed so on detox weeks, here is my go-to supplement sitch.

This week I’ll be amping up my intake of Curcumin which is the orange chemical found in turmeric that has anti-inflammatory properties. After too much alcohol, gluten, and sugar, everything feels inflamed from my skin to my stomach to my eyeballs. I also take a ton of Vitamin C, D, and Probiotics because I know my immune system is weak from the lack of sleep. Lastly, I take NAC, which is a supplement that supports a healthy liver, aka great for a hangover.

Detox Bath: Every night for the next few nights, I’ll take what I call a “detox bath” which is basically just a super hot 20 minute bath with Epsom Salts and relaxing essential oils to sweat out/pull out some of the toxins in my body. The added benefit is that if you do this before bed, it relaxes you big time as well.

Sleep: I try to get in bed at 9:15 (lights out by 9:45) for a few days to catch up on sleep. The extra hour makes a big difference for me. It isn’t always possible to get in bed so early, but I prioritize early sleep on post travel weeks.

Beauty: Last night I did my favorite charcoal face mask because I had full hair and make up for two straight days and let me tell you it’s breakout central around here! I also used my secret weapon eye masks because the bags under my eyes are no joke, friends.

How do you like to get back on track after an overly-indulgent trip?

The post My Post-Travel Detox appeared first on Lemon Stripes.

I am constantly getting asked about what supplements to take for wellness or fertility. I’m no expert, so I usually just share what works for me. But I have a friend who actually is something of a supplement expert, so I asked her to answer the most commonly asked questions I get on this topic.

Sarah is an acupuncturist but has also studied functional and integrative medicine and has a Masters of Science in Traditional Oriental Medicine.  I know to some of you that might sound like a bunch of BS, but I’m telling you first hand that this woman has healed me of and helped me with many ailments in the two years, especially anxiety and insomnia. She really knows her stuff, and has been helping me with my supplement routine as well.

Here is what I’m currently taking in terms of supplements:

Morning- Phyto Multivitamin with iron, Klaire Labs Therbiotic, 2x Curcumin, 1x Jarrow Labs NAC, 2x Nordic Naturals Omega-3 fish oil

Evening- 2x Thorne Magnesium Citrite, 1x Thorne Magnesium Glycenate, 1 mg Melatonin, 1 dropper Herb Pharm Lemon Balm

So without further ado, I’ll let Sarah take it away! If you have any specific questions for her, you can ask them below in the comments.

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Herbs and supplements can be a really important piece of the health and wellness puzzle, both in treating and managing health symptoms but also in prevention of illness. It’s a confusing world out there, and there is a lot of misinformation circling around the internet! It can get really overwhelming, so my goal is always to help people figure out a plan that optimizes their health without having to take a hundred pills every day.

1. What are the best supplements for women in their 20s and why?

I strongly believe that almost everyone needs to be on a great multi-vitamin. Studies show that the majority of American adults fail to meet the requirements of many vitamins and minerals through their diets, even if they are eating a nutritious, plant-based diet! This is due in part to the quality of our food and the nutrient-deficient soil that our plants are grown in. So while I always advocate getting nutrition through food, adding a multi can only help. I love Metagenics PhytoMulti with Iron because the nutrients are derived from plants, not synthetic like many other brands. Thorne Basic Nutrients 2x day is another great one. 75% of America women are deficient in magnesium, and supplementing it can help with everything from stress to sleep to headaches to constipation.

Magnesium Glycinate is better absorbed by the body, so up to 600mg is the general recommendation, unless constipation is an issues, and then Magnesium Citrate or a combo of the two is your best bet.

Vitamin D is really important for so many functions of the body, so most people should be supplementing 2000iu daily, but with this its very important to know your levels via a blood test- your want to end up in the 50-80ng/ml range, without going too high. There is so much hype about probiotics, and there is still SO much to learn, but getting a high quality probiotic with multiple strains seems to help digestion, immunity, metabolism and even mood.

2. What are the best supplements for women in their 30s and why?

Everything I mentioned above, plus something to combat inflammation like curcumin-based products Thorne Meriva or Pure Encapsulations Curcumasorb. Aging is all about inflammation, so we want to do everything we can to reduce that. Plus these supplements can help reduce chronic pain which can often start to show up in our 30s after a few decades of wear and tear.

Fish Oil is also shown to have anti-inflammatory and heart protective effects, so adding in a great Omega/Fish Oil Supplement can be helpful. Since these years tend to be the child-bearing, child-raising, multi-hat wearing ones, adding in adaptogens for stress support can be really helpful. Ashwagandha is a favorite one for stress and anxiety. For sleep issues, I have found lavela (capsulated lavender) and CBD oil to be incredibly helpful.

3. What do you recommend for supplements for women trying to get pregnant and why?

I recommend that women who are even STARTING to think about getting pregnant get on a great prenatal 3-6 months before they plan on trying. I always say that fertility is a product of overall health and balance, so the months before conception are a really important time to focus on overall health.

Most women have heard that folic acid is an important nutrient for the development of baby’s brain and nervous system, but up to a third of the population may have a genetic mutation that does not allow for absorption of folic acid, so I recommend that ALL women go on a prenatal with the more easy absorbed methyl folate. COQ10 is another supplement that has been shown to increase egg quality, which declines as we age, so that can be helpful for women who are trying to get pregnant. Thorne Basic Prenatal is one of my favorites because it is super clean and contains everything you need in highly absorbable forms.

4. What do you recommend for supplements for pregnant women?

In addition to the prenatal, a daily probiotic is a good idea. A lot of interesting research is coming out showing that probiotics during pregnancy may reduce baby’s risk of developing eczema and allergies, so thats always on the list! DHA and EPA (found in fish oil) are also important for brain development, so taking fish oil can help. I love Metagenics Wellness Essentials for Pregnancy, because it comes with daily vitamin packs that include the prenatal, magnesium, calcium, EPA/DHA and choline.

This one goes a little above and beyond what the basic prenatal offers, and the convenience of having it all in one packet is really nice. Nutrient needs are really high during pregnancy, and common issues like leg cramps, fatigue and constipation can be signs of additional nutrient gaps, so sometimes an additional iron or magnesium supplement is needed as well.

5. What should we look for on a bottle to distinguish between a good and bad brand of vitamins?

This is where things get tricky! Avoid any supplements that use synthetic ingredients, fillers, flavors or food dyes. Vitamins and Minerals coming form plant-based sources (rather than synthetic) will be much more easily absorbed. I stick to brands that have third party testing so that I know that I am actually getting what the bottle says.

Some of the brands I trust are Thorne, Metagenics, Designs for Health, and Pure Encapsulations. These brands all sell direct to practitioners, and are very high quality. You can purchase them through my fullscript dispensary on my website. You can also find some great brands at Whole Foods and supplement stores, but do your research and make sure the brand is reputable. You really do tend to get what you pay for with supplements, and unfortunately some of the cheaper brands are just a waste of your money!

6. Cold and flu season is upon us. What are your favorite supplements to take when you start feeling under the weather?

Prevention is key during cold & flu season, so keeping your immune system strong by getting ample amounts of vitamin C and D can help. I also add in Propolis spray (love Beekeeper’s Naturals) and Reishi mushroom in the fall because its known for its immune-modulating function. These (plus lots of hand-washing!) can really help keep you from getting sick at all, but at the first sign of a cold, I go ginger all the way. Fresh ginger steeped into hot water, and added into cooking, can help fight off a cold because of its anti-viral properties. For flu-like symptoms (achy, fever, etc) I go for elderberry liquid, which is shown to lessen the intensity and duration of the flu.

Note: Sarah and I both give flu shots to our kiddos. I realize there is quite the debate out there about flu shots but just wanted to share my stance. Before having a kid, I had never gotten one myself!

7. Anything else we need to know about supplements?

Do you know the saying “you cant exercise your way out of a crappy diet?” Well, you cant supplement your way out of a crappy diet either. Eating a diet rich in organic vegetables of every color is the best and safest source of vitamins, minerals and phytonutrients. Try to “eat the rainbow” every day by getting in a fruit or vegetable of every color (each color is a different phytonutrient group! Mother Nature is P cool.)

Think of the supplements as just filling the gap that our food sources leave, and an insurance policy for days where you might not eat enough nutrients. Also, If you have digestion issues, its always important to work on those first. For some people, adding in a probiotic can actually make a situation worse if there is an imbalance in gut flora. And if there is inflammation in the gut lining, absorption of vitamins and minerals can be an issue, so that might need to be resolved first.

Another important tip is that if you are starting a whole new supplement regime, start slow and introduce them one at a time, so that you can pinpoint any potential side effects. As ALWAYS, work with a qualified licensed professional to create a plan that works for you, especially if you have specific health concerns.

To setup a supplement consult with Sarah (I highly recommend it!), or to shop her online supplement dispensary, click here.

The post Everything You Need to Know About Supplements appeared first on Lemon Stripes.

I’ve gotten so many requests for an at-home workout created by Anel after I posted his story, so today I’m sharing one of his at-home workouts that I do when we’re on vacation or I can’t make it to see my trainer for whatever reason.

I’m warning you, it looks easy but it’s not. You will 100% be sore after doing it. Test it out while you’re enjoying the holiday next week whether you’re visiting family or at home. You can literally do this workout anywhere and you don’t even need any props! Plus you’ll feel a little less guilty about all of the egg nog and Christmas cookies.

So without further ado, I’ll let Anel take it from here!

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Hi Guys! Anel here. I want to share a few words before you get started.

I’ve created a few at-home workouts that will help you to get leaner, stronger, and fitter if you do them regularly. They’re not easy, but in order for your body to change, workouts have to be hard.

My fitness belief is that reps should be completed slowly and deliberately to get deeper into the muscles and make a stimulus of change. Moving slowly is also much safer for your joints.  When you do these exercises, keep reminding yourself to slow down.

If you can hold a wall squat for 90 seconds with no problems, start with my advanced at-home workout. if not, I recommend that everyone else starts out with the beginner version below.

If you want to work out multiple times over the holiday, be sure to give yourself a day between each workout to let your muscles recover. If you feel no soreness the day after you do it, you’re not probably pushing yourself hard enough or you need to move up to the advanced version.

And remember, there is a difference between muscle burn and real pain. If you’re in pain or something doesn’t feel right, stop immediately and rest your body. Comment below if you have any specific questions about either of the workouts below!

Note: Scroll through the workout before you start to familiarize yourself with each exercise. Once you start, try not to take more than 20 seconds between each one. And have fun!

Wall Squat: 1 minute

Slow Pushups: 45 seconds
– Place your hands under your shoulders and bring them each two inches outwards
– Take five seconds to lower your body down and a full five seconds to bring it back up
– Modification: Do the same thing with your knees on the ground if a full push up is above your level

Right Lunge: Hold 1 minute
– Place your right leg in front of the left and squat down into a deep lunge so that your right leg is at a 90 degree angle
– Keep your front front knee above the front ankle at all times
– Keep your back foot on it’s toes at all time
– Slowly lower and raise your back leg (only about three inches of movement total)
– Take five seconds to lower your back leg and 5 seconds to raise it back up

Slow Push Ups: 30 seconds

Left Lunge: Hold 1 minute
Same as before but with your left leg forward.

Glute Bridge: 1 minute, 30 seconds
– Lay on your back with your arms by your sides, place your feet flat on the floor so your knees are bent.
– Push through your heels and bring your hips to the ceiling, squeeze your glutes.
– Slowly bring your hips back down to the floor, touch the floor and slowly come back up.
– After the first minute, keeping your hips to the ceiling, bring your feet closer together, lift one leg up and squeeze the glute. (Each leg for 30 seconds)
– Repeat

Forearm Plank: 1 minute
– Balance on your forearms and toes
– Keep your elbows directly under your shoulders
– Keep your core tight and strong
– When the going gets tough, put a smile on your face

Mountain Climbers: 30 seconds
– Start in a full plank (on your hands instead of forearms)
– Bring one knee towards your chest.
– Jump to switch legs.
– Repeat (this is the one exercise you’ll do quickly to raise your heart rate).

Wall Tricep Extension: 45 seconds
– Find a wall with plenty of room around it
– Stand facing the wall place your hands against the wall keeping your elbows in
– Take three steps away from the wall
– Slowly (about 5 seconds) lower your body, just before your elbows touch the wall, then slowly (about 5 seconds) bring your body back up.
– Repeat

Forearm Plank: 30 seconds

Wall Squat: 1 minute

Wall Tricep Extensions: 30 seconds

Russian Twist: 40 seconds
– Sit up with your feet flat on the floor
– Put your arms straight out
– Twist your torso to the right until your left elbow passes your right leg. Then twist to the left until your right elbow passes your left leg

Mountain Climbers: 30 seconds

Superman: 1 minute
– Start on your stomach. Pinch between your shoulder blades and lift your arms up about 6-10 in off the floor
– Next squeeze your glutes and lift your feet about 6 in from the ground.
– Slowly extend your arms forward and bring them back.
– Keep your spine straight by looking towards the ground.
– Repeat

Right Leg Lunge: 45 seconds

Body Weight Squat (Up & Down): 1 minute
– Stand with your feet shoulder width apart
– Slowly down so that your knees are at a 90 degree angle (your butt should go back first and then bend your knees. Keep your spine straight).
– You should always be able to see your toes when you look down.
– Press through your heels into the floor.
– Slowly raise up.
– Repeat.

Left Leg Lunge: 45 seconds

Slow Push Ups: 30 seconds

V-Ups: 40 seconds
– Put your feet in the air with your legs almost straight.
– Lift your shoulder off the ground, crunch up to your ankles,come back down just before your shoulder touch.
– Repeat

Beginner At-Home Workout
Advanced At-Home Workout

Sail to Sable Workout Shirt. Photos by Julia Dags.

The post 30-Minute No-Prop At-Home Workout appeared first on Lemon Stripes.

Happy first Monday of 2019! I’m super excited to officially be kicking off my monthly wellness challenges today with January’s challenge: Dry January. Before you scoff at the idea of no drinking for an entire month, keep reading because it might look a little different than what you think.

2019 Wellness Challenges

Here’s how this is going to work: Every month in 2019 I’ll be posting a wellness challenge that I’ll be completing along with you… Or trying to complete anyway. There’s no judgement in these challenges so if you (or I) aren’t able to complete them for any reason, that’s ok as long as we try our best.

I’ll share each challenge along with my tips to complete them in a blog post at the beginning of the month. In the next month’s challenge post, I’ll share my results from the previous month.

I hope that you will join me in all or some of the challenges! It will be fun, and I’m hoping we’ll all learn a lot about our bodies and minds along the way.

To make things more fun and collaborative, I’ve created a private Facebook group called Lemon Stripes Wellness Challenge so that we can all support each other in each month’s challenge throughout the year. Join that and get extra support and information from me and other people doing the challenges. OMG as I’m typing this I’m getting more and more excited about this whole situation. I have a feeling it’s going to be great!

Although the challenges are wellness-based, they might not always look that way at first glance. Some of them will be home organization projects, some will be food based, and some will be about self care.  I believe that wellness is about your whole body, your mind, and your soul, not just the food you’re eating. That said, the first one is food-related so go figure.

Striped Sweater / Similar Jeans / SMEG Water Kettle

January Wellness Challenge: Dry January

Obviously we’re already a week into the month, but it isn’t too late to start this challenge! Dry January, traditionally, means taking the month of January to cut alcohol out of your life. I do this every year because it makes me feel good, and helps to restart my intentions for the rest of the year.

But my challenge to you is to cut out one group of food (or beverage) that doesn’t make you feel your best. That might mean gluten, dairy, sugar, alcohol, or anything really!

When I cut out alcohol, I feel better in a lot of ways: Mainly it’s my sinuses. As you might remember, I’ve now had two sinus surgeries and am constantly inflamed in my sinuses. Whenever I drink, even if it’s only one glass of wine, I feel stuffed up that night and the next morning. I also wake up feeling groggy and don’t sleep as well.

I’m only seven days into my 2019 Dry January challenge and my nose is so much clearer already! I have more energy throughout the day, and I’m sleeping better at night. Based on past experiences, I know that by the end of the month, my skin will be more clear and glowing, my cheeks and under eye bags will de-puff, and my stomach will flatten out.

The one downside is that happens every times is that I find myself craving more sugar. But I allow myself to have some dark chocolate, extra fruit, and even a cookie or two if I’m really craving it. As long as it doesn’t start to make me feel yucky which goes against the whole point of this exercise.

Tips for Dry January

I’ve done this five or six times, and I’ve learned a thing or two with each go-round. Here are some of my tips for a successful month:

1. Be realistic. When I do dry January, I commit entirely because it’s what makes me feel the best, but if you have to go to a wedding or event where you would want to have a drink or two, give yourself and exception and don’t beat yourself up about it! Just write down these events ahead of time and only break the rules for them.

2. Share your intentions. Tell your friends and family what you’re up to so that they support you when you’re out to dinner or at a party. And share with them why you’re doing it. And if you think they’d be interested, invite them to join you.

3. Reward yourself: I’ll give this as a tip for most of these wellness challenges, but I love the idea of rewarding yourself for completing the challenge. It doesn’t have to be with something that costs a lot. One of my favorite ways to do this is with a 20 minute massage at the nail salon which usually costs about $20! When you start the challenge, think of your reward so that you have something to work towards.

Let me know if you’ll be joining me for our January challenge, and don’t forget to join the Facebook group for more info and to chat with other wellness challengers!

Striped Sweater / Similar Jeans / SMEG Water Kettle

Photos by Julia Dags.

The post January Wellness Challenge: Dry January appeared first on Lemon Stripes.

YnM Gravity Blanket / Book

I’m excited to finally be reviewing one of my favorite products of 2019 so far: My gravity blanket!

I first learned about gravity blankets from my friend Grace’s podcast, Bad on Paper. Her co-host Becca shared how life changing it was, so Grace ended up buying one and reviewing it on her blog. After that I was totally sold, and put it at the top off my Christmas list. Anel bought it for me, and since then I’m a total convert. I use it every single day and it makes me feel calm, comfortable, and comforted.

Here are answers to the most common questions I get about the gravity blanket:

What gravity blanket should I buy?

I told Anel to just buy the one that Grace recommended, but he wanted to do his own research and ended up buying this YnM Gravity Blanket from Amazon. It looks very similar to hers, but the price is slightly lower. It comes in multiple weights, colors, and sizes. Mine ended up being $100 but the prices changes depending on the weight and size. Based on all of the blankets I’ve seen, this seems pretty average. Some are much more expensive but I can’t imagine that they’re that much better.

I don’t have a cover on mine, but now that Anel is sleeping with it, I wanted something that I could easily clean so I bought this cover yesterday. It’s by the same brand and the Amazon reviews are good so I assume it’s great but can’t speak to it yet. I’ll give you one guess as to which one I got. #bluestripes4eva

What is the best weight to buy?

I have it in 60×80 at 20 lbs. It’s pretty heavy and I like that extra weight, but they recommend that you choose a blanket that weighs about 10% of your body weight plus one. But 20lbs works well for me! It feels like each compartment is filled with a sand bag, but it’s actually glass beads which prevent movement and noise while you’re resting. It also keeps the weight evenly distributed.

When do you use the gravity blanket?

I only use it at night when I read before bed. It makes me feel really calm, so it doesn’t make much sense during the day. I put it over our regular comforter so I get both the warmth and the heat. Literally the blanket itself makes me even more excited to read every night!

Does the gravity blanket help with anxiety?

Yes, 100%. The only exception to my rule of not using it during the day is if I feel anxious. I’ll literally move to the couch, put it over me, and work from under it for 30 minutes and my anxiety is usually almost if not all the way gone. Historically, my anxiety has been the worst at night, and I find that I no longer get it before bed.

Do you sleep with the gravity blanket?

Personally, no. I get really hot when I sleep and all that weight on top of me just made me way too warm when I tried it. That said, until I woke up in a sweat, it was awesome and it made me feel like I was sleeping in a cozy cocoon. If you run cold at night, definitely test it out. Anel actually sleeps with mine every night and swears that his sleep is deeper because of it. As soon as he comes to bed, I pass it off to him and he puts it over his side of the bed. It’s twin-sized so it works for that.

It doesn’t look very cozy!

This obviously isn’t a question, but I get this comment every time I post about it and it’s totally valid. It’s not a super cozy blanket so don’t think of it as one. It has it’s purpose and you can totally layer it over a softer, cozier one. It’s basically just like a plain duvet… but heavy.

Overall assessment

I love my gravity blanket because it makes me feel physically comforted like a hug. That’s the only way that I can really describe it! Have you tried a gravity blanket?

Photo by Julia Dags.

The post Gravity Blanket Review appeared first on Lemon Stripes.