Unique Essentials by Yvonne

Getting a proper amount of sleep is essential for maintaining good health. To help your body naturally fall asleep, here are some tips that I use to get a restful night's sleep!💤

1️⃣ Say goodbye to blue light: Exposing yourself to blue light from electronic devices before bed can disrupt your body's natural sleep-wake cycle. Turning off devices at least an hour before bedtime allows your brain to produce melatonin, a hormone that helps regulate sleep.

2️⃣ Create a cozy ambiance: Dimming the lights or using non-toxic candles can create a calm and peaceful atmosphere in your home. This can help signal your body that it's time to relax and prepare for sleep, promoting a more restful experience.

3️⃣ Sip on soothing drinks: Herbal teas like chamomile, lavender, or valerian root can have calming effects on the body, helping to relax your mind and prepare you for sleep. Golden milk, which typically contains turmeric and warm spices, has been praised for its anti-inflammatory properties and potential sleep-enhancing benefits.

4️⃣ Take a warm, relaxing bath with lavender or cedarwood essential oils, Epsom salt, and baking soda to calm and relax the muscles. Plus, this will give you the bonus of detoxing through the skin.

By prioritizing your sleep hygiene and incorporating these tips into your routine, you'll set yourself up for a better night's sleep and ultimately feel more rested and rejuvenated the next day. 😴🌙✨

Share your favorite sleep tips, or let me know which of these you're excited to try! 👇💤"

🍋 Rise and shine, ladies! Start your day on the right foot with a refreshing twist: a glass of lemon water! 🌞💦

Did you know that sipping on warm lemon water in the morning can do wonders for your overall health? It's true! Here are a few benefits you can enjoy when you make this simple yet powerful ritual a part of your daily routine:

🌟 Rejuvenates & Energizes: Lemon water is an excellent source of vitamin C, which helps boost your immune system and gives you an energizing kickstart for the day ahead.

🌟 Aids Digestion & Detoxification: The natural acidity of lemon can stimulate the digestive system, supporting optimal digestion and promoting detoxification. It can also help relieve bloating and indigestion.

🌟 Hydrates & Boosts Skin Health: Hydration is vital for a glowing complexion, and lemon water can help with just that! It keeps your skin hydrated and can even reduce the appearance of wrinkles and blemishes.

🌟 Supports Weight Loss: Lemon water can aid in weight management by boosting metabolism and promoting feelings of fullness, helping you make healthier choices throughout the day.

🌟 Freshens Breath: Say goodbye to morning breath! The natural antibacterial properties of lemon can freshen your breath by killing bacteria in the mouth.

To reap these benefits, squeeze the juice of half a lemon into a glass of warm water and enjoy each morning right when you get out of bed. Remember, consistency is key!

Have you tried starting your day with lemon water? Share your experience or any other morning rituals you swear by in the comments below! ☀️💧

Hey there, lovely ladies! If you're dreaming of bringing a little bundle of joy into your life, let's chat about something essential on the fertility journey: digestive health! Did you know that a happy tummy can significantly affect your ability to conceive? It's true! Your digestive system affects the absorption of nutrients that nourish your body and support reproductive function.

Good digestion matters when trying to get pregnant because it helps with hormone regulation, nutrient absorption, and reducing inflammation in your body. When your gut is in tip-top shape, it ensures you're absorbing essential vitamins and minerals needed for reproductive health, like folate, iron, and omega-3 fatty acids. These nutrients play key roles in supporting fertility and a healthy pregnancy.

Ready to give your gut some love? Grab my FREE Guide by clicking on the link below, where I share practical tips and lifestyle changes to improve your digestion and boost your chances of getting pregnant. 🌟💕

https://yvonnegarcia.com/freebie

Have you ever considered the role of digestive health in fertility? Drop a comment below, and let's discuss! 👇

Ready for a good night's sleep, ladies? 💤✨ Prioritizing quality rest is crucial for a healthy lifestyle. 😴 It not only rejuvenates your mind and body, but also strengthens your immune system and enhances daytime focus. 🌙 Let's establish a soothing bedtime routine tonight that fosters relaxation and tranquility. 😊 What methods do you find most helpful for achieving a restful night's sleep? Share your tips in the comments below! ⬇️

Poor Sleep, Low Energy, Stressed Out?

Do you struggle to fall asleep, stay asleep, or wake up feeling energized?

Sleep is paramount to health, but more people are neglecting it without realizing the negative repercussions this can cause. For example, if you constantly wake in the middle of the night, need that second cup of coffee before 11am, or are constantly feeling stressed, there's a good chance your sleep cycle is out of whack.

I'm excited to invite you to watch this free online Masterclass on improving your sleep and, subsequently, your overall health.

Click the link below to watch today's Masterclass. →

https://foodmatters.study/masterclass/yvonne1

STRESS, INFLAMMATION, UNWANTED WEIGHT GAIN? LEARN HOW TO USE FOOD TO ACTIVATE YOUR FAT-BURNING HORMONES WITH JON GABRIEL

Masterclass is live today only: Tuesday, March 14

Do you have stubborn weight that won't budge no matter what you seem to do? Maybe you've tried every diet under the sun, eaten well, and even exercise, but you can't lose those few extra pounds for some reason.

Weight is a survival mechanism, but when hormones are out of whack, this mechanism can be mistakenly activated. If you want to understand how your fat-burning hormones work, you will want to attend this Masterclass...

Click the link below to watch now. → https://foodmatters.study/masterclass/yvonne1

This free Masterclass is hosted by Food Matters Institute, where I studied the Nutrition Certification Program. I am sure you will gain incredible value from this free online Masterclass!

ENJOY!!

Low Energy, Low Libido, Mood Swings?

Learn How to Manage Your Hormonal Changes Naturally with my mentor Christa Orecchio.

Masterclass is live today only, Monday, March 13th.

Are you entering the stage of life where you are beginning to think about perimenopause or menopause?

Maybe you aren't, but you have noticed you’re experiencing unexplained insomnia, anxiety, irritability, low libido, low mood, depression, and more. These could all be signs that it's time to care for your body as your hormones shift.

Food Matters Institute, where I studied, is hosting a brand new, online, free masterclass on managing your hormonal changes, and you’re invited!

Click here to watch now. → https://foodmatters.study/masterclass/yvonne1

Feel free to share my link with your family and friends so they can join us!

Are you struggling to feel your best no matter what you do?

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You're not alone if you're struggling with food intolerances, gut health issues, low energy, weight gain, mood swings, poor sleep, or bouts of pain and inflammation.

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I want you to know that you can free yourself of these issues, increase your energy, balance your hormones, and sleep better than you have in years. How do I know this? Because I've done it for myself and helped many of my clients do the same.

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Thanks to my friend and mentor James Colquhoun at Food Matters Institute, you can get complimentary access to a special online event called: Learn How To Increase Your Energy, Balance Your Hormones & Sleep Better Than You Have in Years.

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James and his team have brought together seven leading health experts to speak on issues that are all too common in today's world, and I'd love to share this information with you.

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If you want to heal yourself and regain your health, don't miss this exclusive masterclass series! With a little bit of knowledge, you'd be amazed how much this will help you or a loved one.

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This masterclass series is free and available only for a limited time.

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Click this link: https://foodmatters.study/masterclass/yvonne1 to save your free spot + receive a bonus free eBook to help your healing journey. → Remember, this is a free offer, so don't miss out on this information you can use for yourself or your family!

I may earn a portion of sales from products or services purchased through this link.

Thanks again for taking the time out of your day to join me yesterday!

I hope everyone has a better understanding of the benefits of establishing a morning routine. If you feel like you need a little more guidance on creating a healthy routine for yourself, email me at [email protected] so we can schedule a one-on-one session.

I’m looking forward to hearing about everyone’s progress!

Curious to learn more about a health coach can support your health needs? Click the following link to set up a free chat with me. https://calendly.com/yvonnegarcia/20min-connection-call

Post 23

Thank you all for joining me today! Establishing a morning routine that works for you will take time. Be patient and enjoy the process. Remember to start with just a few habits to avoid becoming overwhelmed.

Please post your questions or comments below! I’d love to hear everyone’s number one takeaway from today’s experience.

Curious to learn more about a health coach can support your health needs? Click the following link to set up a free chat with me. https://calendly.com/yvonnegarcia/20min-connection-call

Post 22

Below are the resources used to create today’s event. If you’d like to read more on this topic, feel free to check out the following links:

https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/

https://thoughtcatalog.com/brianna-wiest/2015/10/the-psychology-of-daily-routine-7-reasons-why-people-who-do-the-same-things-each-day-tend-to-be-happier-than-those-who-chase-adventure/

https://www.psychologytoday.com/us/blog/tracking-wonder/201702/create-morning-routine-works-you

https://www.psychologytoday.com/us/blog/tracking-wonder/201702/create-morning-routine-works-you

https://www.themonklife.net/daily-morning-routine/

https://www.developgoodhabits.com/morning-routine-habits/

https://fitfoodiefinds.com/the-best-green-smoothie-recipes/

Post 21

You can, of course, choose more than four habits to start with. However, you’re more likely to succeed by starting slow. If you choose something and find out it really isn’t working for you, change it. This is YOUR morning routine.

If you need help remembering your morning ritual, set yourself reminders or post notes around your house until it becomes second nature.

Another helpful tip is to commit to new habits for 30 days. If you miss a day, make it up by adding a day to your total 30 days.

Post 20

Here’s how you get started— pick 4 habits and start them tomorrow. Yes, just 4. You can add more later, but it’s best to start small.

Pick the ones that resonate with you the most. Do them every morning immediately after you wake up for the next 30 days.

You can choose any of the ideas we’ve discussed or come up with your own. Here is a list of ideas to help you get started.

-Wake up at least an hour earlier than you normally do

-Drink a tall glass of water first thing

-Make your bed immediately

-Do 20 pushups as soon as you get out of bed

-Eat a nutritious breakfast within 30 minutes of getting up

-Run a mile every single morning

-Take your multivitamins every day

-Make a fruit smoothie

-Take a bath in the morning

-Take a cold shower in the morning

-Write a blog post every single morning

-Write down 10 new ideas

-Write a journal entry

-Keep a daily gratitude journal

-Plan your entire day in 15-60 minute increments

-Lay out your clothes for the day

-Dress your absolute best for the day (EVEN if you work from home)

Which of these seems the most appealing to you? OR do you have any other ideas I didn’t include? Share them below!

Post 19

Is there something you love doing, but never have the time for it?

What do you love? How can you incorporate it into your morning?

If your first thought is you can’t, let’s discuss! There is a likely a way to ease it into your daily routine.

Post 18

There are several ways to set the tone for your day.

Some people begin their day by writing in a gratitude journal. All you would do is write down three things you are grateful for every morning. This will help you maintain feelings of positivity and thankfulness, no matter what comes your way.

You could also try creating a to-do list, so you don’t forget any tasks. This also helps settle your mind knowing everything that needs to be done is in one place and lowers the chance of things being forgotten.

Lastly, set a few small goals you'd like to accomplish for the day. Goals help you stay focused AND provide you with a sense of accomplishment when you achieve them!

Post 17

Find a creative outlet you enjoy and allow yourself some time to practice it every morning.

This may seem out of reach when we have so many other priorities filling up our days, but remember, creativity and playfulness is an important part of wellness. Even if you are only able to dedicate 10 minutes each morning, it will make all the difference!

This can be anything. Here are a few ideas:

-painting

-drawing

-journaling

-making music

There are no limits to what you can do!

Post 16

Starting your day with an energizing smoothie is a great way to set the tone for making healthy choices all day long.

For your perfect smoothie you’ll need the following:

-Frozen fruit

Frozen fruit can be used instead of ice so that you can get a thick, creamy smoothie. Try bananas, berries, mangoes, pineapple, etc.

-Greens

Pack in as many greens as you can, no less than 1 cup. Any kind of green will work - spinach, kale, microgreens, or whatever you like best.

-Liquid

Opt for unsweetened milk: coconut, almond, oat, or soy, and avoid juices loaded with sugar.

-Seeds

Aim for 1/2 tablespoon of ground seeds such as flax or chia to boost your nutritional intake of healthy fats and fiber.

Blend 1 cup of frozen fruit, 1 cup of greens, 1/2 cup of milk, and 1/2 tablespoon of ground seeds. Enjoy!

Post 15

The best way to energize your day is with exercise. Pump up your energy with these ideas.

Do a quick bodyweight workout. All you need is 10 minutes and some floor space!

If you have a little more time, try an energizing yoga routine like this one https://youtu.be/K-Ina_WW4Yc

You can also try going for a morning run, or power walking to get you moving.

What’s your favorite way to move?

Post 14

Starting your day in a tensed state sets the scene for the rest of your day. Whether it’s a clenched jaw, tweaked neck, or stiff back, there are ways to provide you some relief as soon as you roll out of bed.

If you’d like to incorporate a tension relieving technique into your morning routine, try one of the following:

-Foam rolling

-Stretching

-Self-massage

Now that’s what I call getting off on the right foot!

Post 13

Meditation is a well-documented form of stress reduction. There are several forms of meditation, so if sitting quietly cross-legged on the floor doesn’t sound like your thing, find a method that will work for you.

For example, try a short guided meditation. Here are a few you can check out:

https://youtu.be/6kVVrE_sCNA

https://youtu.be/TnNOiorgIXk

Or look for a guided meditation app on your smartphone, such as:

https://insighttimer.com

https://www.headspace.com/

Do you meditate? Share your favorite methods below!

Post 12

No matter what activities you choose as part of your morning routine, it should do the following:

1. Prepare you for the rest of your day

2. Check off a value that’s important to you

3. Be something that makes you happy

If you choose an activity that doesn’t fulfill all THREE factors, success will be that much harder.

Post 11

After determining what will work for you, the next most important aspect of establishing a morning routine is getting enough sleep.

You can’t function optimally when you wake up tired. This means your optimal morning routine really begins the night before. Try going to bed at the same time every night and waking at the same time every morning. Adults need anywhere from 7-9 hours of sleep every night. Find what works for you and allow yourself the time you need for adequate rest.

Post 10

The best morning routines are ones that align with what’s most important to YOU.

If you already know what you want to accomplish or what’s important for your morning routine, post it below!

If you don’t already, take a look at what you want MORE of versus what you want LESS of in your life. Consider how you can shape your day around this and build your perfect routine by making your desired lifestyle a reality.

Don’t worry - we will be going over this in more detail!

Post 9

The first thing to remember when establishing a morning routine is what works for you may not work for someone else and vice versa.

Your morning routine should evolve and change. If something isn’t working, change it! Don’t latch on just because someone else is doing it.

Have you experienced this? Have you ever tried out your friend’s routine to find it not conducive to your lifestyle?

Post 8

Psychologists have noted that our habits create our mood, and our mood is a filter through which we experience our lives.

Moods are created by our habitualness: how much we sleep, how frequently we move, what we think, how often we think it, and so on. Therefore, it’s the pattern of continued experience that compounds its effect and makes it seem valid. This can work for us or against us.

If our habits are healthy, they work in our favor. But, poor habits can have the opposite effect. Regularly not getting enough sleep, for instance, will negatively impact your mood, mental, and physical health.

From a psychological perspective, routines that include healthy habits lead to improved mental health and can reduce anxiety and depression.

Post 7

I know you’re anxious to learn HOW to establish your morning routine, so here is a full list of all the benefits routine has to offer:

-makes us more efficient

-reduces our need to plan

-creates structure in our lives

-saves time, our most valuable resource

-instills good habits

-breaks bad habits

-helps us get the most important tasks done

-reduces the need for determination and willpower

-reduces procrastination

-builds momentum

-builds self-confidence

-saves us money

-helps reduce stress and facilitate relaxation

-helps us achieve our goals

-keeping track of our success

Okay now, who wants to hear HOW?

Post 6

Many people mistakenly view routine as being boring, rigid, and stifling. The opposite is actually true.

Designing and adhering to a personal daily routine is the path to freedom, productivity, happiness, and fulfilling our true potential.

How, you ask? We’ll get to that soon!