Do you know when your fertile window is?

I’ll be honest, I never even tracked my period before this past year. My period was something I dealt with, not something I was particularly interested in or fond of.

But once I started down this TTC journey, I became fascinated with periods, ovulation, and all the cascade of hormones that beautifully come together to make this ish happen.

SO WHAT IS A FERTILE WINDOW?

Your fertile window refers to the most fertile days in your menstrual cycle which give you the highest chance of conceiving. The most fertile days in your cycle are the days leading up to ovulation, before the egg is released from the ovary.

 

Alright, let’s get down into it.

 

The BEST way to know if and when you’re ovulating is:

1. Measuring your BBT – basal body temperature
2. Noticing your CM – cervical mucus

[Note: Some people like to use Ovulation Predictor Kits (OPKs), but this will not show if you’ve actually ovulated, rather it detects the LH surge that precedes ovulation.]

BBT:

Your basal body temperature shows you if you’ve already ovulated, not that you’re about to. When an egg is released, the body starts producing progesterone, which raises your body temperature.

 

Thus, your basal body temperature (BBT) increases after you ovulate, and tracking this can be one way of verifying ovulation.

 

If you track your BBT every day, you should see an increase at least by 0.72 °F (0.4 °C) the day after you ovulate.

 

• In the first phase of the cycle, BBT usually stays below 98.6 °F (37 °C). Most often BBT falls between 97.52–98.24 °F (36.4–36.8 °C) because of low progesterone concentration.

 

• One day before ovulation, a luteinizing hormone (LH) peak is observed, which can be accompanied by an additional decrease in temperature by 0.36–0.54 °F (0.2–0.3 °C.)

 

• After ovulation, the progesterone level sees a sharp increase (approximately 10-fold), which causes a temperature leap above 98.6 °F (37 °C.)

 

With an adequate corpus luteum function, it will stay at this level for 10–14 days.

 

If the fertilized egg doesn’t implant, the progesterone level and basal body temperature will decrease before menstruation.

How to track BBT:

1. Take your temperature every morning at the same time.
2. Stay in bed when taking your temperature.
3. Always measure the temperature in the same way
4. Use the same thermometer (electronic or other).
5. You should have had at least 3 hours of sleep before taking the temperature.

 

Note: Your temperature can change based on other factors aside from ovulation such as lack of sleep, stress, if your immune system is compromised, etc.

CERVIAL MUCUS

I like this image as it brings everything together, all the hormones, temperatures, and phases of the menstrual cycle. I know this stuff can get really confusing, which is why I like the BBT and CM method – because you’re literally getting in tune with your body and your own individual cycle.

 

Too Long Didn’t Read: Track your temperature daily and notice the white sticky stuff in your underwear to accurately know when you’re ovulating, aka baby making time.

 

Questions? Interested in more fertility topics? Comment below!

How to Eat Healthy on a Budget

One of the things I always hear people say is that eating healthy is “too expensive.” I get it, if you think you can only shop at Whole Foods (#wholepaycheck) to eat healthy, or only eat organic, it can seem pretty daunting.

I wanted to share some of my favorite ways to eat healthy while staying on budget, because let’s be real – we might want to spend our money on fancy shoes, or in my case, my next plane ticket 🙂 Here it is, my favorite ways to eat healthy on a budget: 

Buy in bulk: if you’re trying to eat healthy on a budget, buying from the bulk section is a great resource. Don’t want to drop $$ on a huge bag of quinoa or almond flour – buy in the bulk section to grab exactly how much you need. This also ensures you’re getting whole grains and legumes without any additives.

Shop on the periphery of the supermarket – its pretty easy to eat healthy when you have a pantry and fridge stocked with healthy foods. The easiest way to do this? Shop on the outside of the supermarket, and you won’t need to even worry with nutrition labels. By sticking to whole fruits and vegetables, good sources of protein, and organic full fat dairy products – you should be good to go! Bonus – if you fill your cart with fruits and vegetables, your bill will likely be much less than buying packaged foods. Sweet!

When thinking about how to put together a meal – focus on vegetables first, then add your source of protein (fish, beef, eggs, etc.), and add a healthy fat (nuts, seeds, olive oil, avocado). If I’m looking at a plate, I’ll cover the entire plate with vegetables first like salad greens, roasted vegetables, or crunchy fresh vegetables (get a variety!) and then add my protein and fat. This ensures you’re getting loads of fiber, slow-burning carbs that won’t spike your blood sugar, and protein and fat that help keep you full and satiated. Aim for all of your meals to look like this, or even just start with lunch or dinner in this way. Your body may not be used to all of this fiber at first, but it will get used to it!

Lose the soda, juices, and other calorically dense drinks and stick to water or sparkling water. If this is a huge deal for you, start by reducing it by 1 each day. If you drink 1 soda/day, try drinking 1 every other day instead. Sodas and juice add loads of extra calories and don’t have much to add except sugar. If you’re looking to eat healthier or lose weight, making this switch will be huge for you. It may take some time to adjust, but just take it slowly and don’t beat yourself up over it! I also recommend avoiding diet sodas despite having zero calories. Remember, water is free! You can get it from the tap or invest in a water filter and never pay for soda and juice again. Make the switch to water and never look back 😉

Meal prep!!! I have an entire blog post on how to meal prep like a boss, go check it out! In the meantime, meal prepping is the #1 thing I recommend to all of my clients, and personally use this method to help me reduce stress during the week by having ready-made or almost ready-made meals available that are healthy and delicious. Most importantly, you can save loads of money by actually using up all the food in your fridge and not letting anything go to waste!

Hydrate hydrate hydrate. Start your day with water, and continue to stay hydrated throughout the day by keeping a big reusable water bottle by your side. Try drinking before and after each meal to help remind you, or take a sip of water at the top of every hour. This aids in detoxification in the body, increased metabolism, and weight loss. Don’t overlook this step!

Share meals with friends – have a group of friends that all wants to eat healthier? Try having a weekly potluck! You make less food, but everyone gets to enjoy together! I typically have a potluck meal once a week on Friday nights and it’s my favorite time of the week. Good healthy foods, good friends, and good conversation. What more could you want? 🙂 

That’s all for now! If you have more tips on how to ball on a budget, or your favorite ways to save money while still eating healthy, share them below! 

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Immune Boosting Açai Berry Smoothie

Hello friends! I’ve just returned from a 2 week trip to Sydney, Australia with a stop in Southern California on the way back! It was an incredible trip, we got to see the Sydney opera house, visit with friends we have not seen in many years, and pet koalas – seriously, so adorable.

I woke up today jet-lagged and with a little sore throat and knew that I wanted to attack this thing head on: enter this delicious immune boosting smoothie.

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This past week I asked my Insta-fam what you all were interested to learn more about, and most of you said morning routines! I’m really happy about that, because creating a mindful morning routine has been one of the best healthy hacks I started in 2018. And it’s no surprise that some of the world’s most successful people attribute having a solid morning routine to their success.

Why Morning Routines Are a Powerful Habit to Keep

Having a morning routine is a habit, and the more you do it, the easier or more intuitive it becomes. If you haven’t read my post on how to create and stick to habits, go check it out first and be sure to grab my free habits tracker while you’re there!

Now, morning routines are not just about waking up, brushing your teeth, drinking coffee, and heading out the door. Because let’s face it, most of us do that any way. This is about going deeper, and being intentional with your morning to set yourself up for success for the rest of the day.

Do you ever have a morning where you’ve snoozed one too many times, jump out of bed in a panic, hastily throw on whatever clothes you see first, and then grab a coffee on your way into work? How do you feel after a morning like that? Most likely frazzled, stressed, and not in a place to be creative and think outside the box.

The idea behind having a mindful morning is that you are calm, focused, and ready for your day by the time you arrive to work. Having time in the morning just for you, allows for time to de-stress and prioritize what is most important.

I’ll share with you my current morning routine, which is pretty tight to be honest because I’m doing my clinical internship at the moment, and I have to be at work by 7am. I’ll also show you my morning routine when I was working from home and would start around 8:45-9am.

Current Morning Routine:

5:30am Wake up using my sunrise alarm clock, turn on the electric kettle to heat some hot water for my lemon water and coffee. Brush teeth, splash face with ice cold water.

5:35 am Make my warm lemon water and protein coffee, bring both drinks back to my room and set my Insight timer for 10 minutes of meditation (I keep my phone on airplane mode in the morning to help minimize distractions from social media)

5:45 am Either write down or say out loud three things I’m grateful for. This helps to set my day off with a positive note.

5:50 am 10 minutes of light yoga and stretching to wake my body up more. I like Yoga with Adrienne’s videos on Youtube

6:00 am Get dressed (clothes are laid out from the night before), put some makeup on, and grab my lunch from the fridge (meals prepped from the night before)

6:15 am Head out the door and start my 45 minute commute to work

Now, this current morning routine is less than ideal for me TBH. But, I am still making sure to get in some meditation, movement, and gratitude journaling in first thing in the morning. I am pretty low-maintenance when it comes to work outfits, makeup, and hair so it really does only take me 15 minutes to get dressed and out the door.

If you need more time for this, make sure to be aware of how much time you truly need to get ready. I also wanted to share my morning routine from a couple months ago, because it was my *absolute* ideal.

Past Mindful Morning Routine:

6:00am Wake up, turn on the electric kettle to heat some hot water for my lemon water and protein coffee. Brush teeth, splash face with ice cold water.

6:05 am Make my warm lemon water and walk over to the living room and set my Insight timer for 10 minutes of meditation, lighting a candle or palo santo.

6:15 am Make my protein coffee, get dressed for the gym, and make my bed.

6:30-7:30am Workout at the gym down the street from my house – mix of strength training and cardio.

7:45am Back home, shower, get dressed for the day, and make breakfast (usually a green smoothie)

8:15am Write out my priorities list for the day as well as fill in my gratitude journal.

8:30am Start working from home!

I think both of these morning routines show you that whether you have 30 minutes or 2 hours in the morning, there is precious time to be taken advantage of. Instead of arriving to work flustered and unfocused, you can arrive having already accomplished some major things.

A good morning routine begins the night before. I will do another separate post about nighttime routines, because this will help set you up for success in the morning!

One of the most important things you can do to have a good morning routine without distractions is to keep your phone on airplane mode in the morning. I don’t turn on my phone on until I get in my car for Google Maps. This eliminates the distraction of checking Instagram or emails right in the morning, which immediately pulls your attention and focus away from the present moment.

Tips for Creating a Mindful Morning Routine:

-Set your alarm for even 10 minutes earlier in the morning. If you can’t seem to find time in the morning, start small. Remember, 5 minutes of meditation is better than none.

-Resist the urge to snooze! I’ll be the first to admit that I struggle with the snooze. But I started saying to myself: “you snooze, you lose” and for some reason it gets me out of bed! Try it and let me know if it works for you too!

-Start with one thing at a time. You know the fastest way to fail at this? Try and do everything at once! Seriously, pick ONE thing and stick with it for at least one week before adding on something else. I always recommend starting with meditation. If you need some inspiration, check out this post on my favorite meditation apps.

-Change with the seasons and don’t be afraid to allow your routine to change! Right now, I’m in a season of intense work. I’m doing my clinical internship to become a Registered Dietitian and the hours are insane. That’s okay. I’ve adjusted my routine to still include just a few of my favorite things and when I’m back to a more relaxed work schedule, I’ll likely shift back into morning workouts and having a slower morning.

-Just do it. Seriously. However many excuses you have, just try out one simple thing like writing down 3 things you’re grateful for, or 5 minutes of mindful breathing. Whatever it is, try it out and stick with it for at least 2 weeks before deciding it’s not for you. And of course, report back and let me know how it goes!

So what do you think? Do you have a morning routine you love, or are you going to try one of the things listed here? Let me know in the comments below so I can hear about your beautiful mindful morning routines!

xo,

 

Last year I hosted a free 5 day habits challenge in an effort to help my community stick to five easy healthy habits. We focused on drinking enough water throughout the day, meditating daily, eating our greens, getting enough sleep, and exercising. These five habits are things we should all be doing, but often fall short.

Today, I wanted to dive deep into the psychology behind habit formation, and how you can actually start and maintain habits for life. Let’s jump in!

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