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7 In health/ wellness

How to remember to do self breast exams

How to remember to do self breast exams

October is Breast Cancer Awareness month. We all know someone who has been effected by Breast Cancer. According to the CDC, Breast Cancer is the second most common cancer among women in the United States. Regular and routine Breast Cancer screening is the best way for early detection and developing a treatment plan. Scroll down for my free printable reminder to do your monthly self breast exams.

Who should be screened annually for Breast Cancer?

Women ages 45 and older should get a mammogram every year. If you have a family history of breast cancer, you can talk to your provider about early screening before age 45.

All women should do monthly self breast exams to check for any changes in your breast tissue or appearance. If you notice any changes, tell your provider right away.

How to remember to do self breast exams, breast cancer

What are the symptoms of Breast Cancer?

  • a change in size or outline of breasts, especially with arm movement.
  • any puckering, dimpling or redness of skin.
  • Any changes in your nipple, if it has become pulled in, changes shape, discharge, bleeding or if the skin has become dry or flaky.
  • any lumps or swelling in your breast that feels different from the other.
  • any lumps or swelling near your armpits or collarbone.

Monthly self breast exams

monthly self breast exams

How to remember to do self breast exams

Monthly self breast exams are important for getting used to how your breasts normally look or feel. This will help you better recognize any changes if they occur.

I will admit, when it comes to doing monthly self breast exams, I don’t always remember (nurses make the worst patients). When I do perform my self breast exams, it’s usually in the shower. I had the idea to make a little shower card for myself to help me remember to regularly check my breasts. I printed this little graphic out, laminated it and hang it in my shower so that I see it every morning.

How to remember to do self breast exams

I’ve created a free printable so that you can have your own to remember to do your self breast exams!

Click here to download your free reminder to do your self breast exams

And if you haven’t already, here is your reminder to have your annual check-up! Stay healthy ladies and save the ta-tas!

For more health related posts, check out

Postpartum Anxiety/Depression

8 Tips for preparing for your c-section and recovery

 

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How to remember to do self breast exams

How to remember to do self breast exams

0 In fitness/ health

9 things you need to reach your health and fitness goals in 2021

top 9 things to help you reach your health and fitness goals in 2021

I love the fresh start that happens this time of year! Here are some easy simple things to incorporate to help you reach your health and fitness goals in 2021 so you can feel your best.

(Click the links or photos to shop)

9 things you need to reach your health and fitness goals in 2021

 

Motivational water bottle – a water bottle that tells you to drink more water.

motivational water bottle

 

Journal/planner – to schedule your workouts, keep your organized and help plan your goals.

motivational planner

 

Goli gummies – A more palatable way to get all the benefits of apple cider vinegar. Helps speed metabolism, curb your appetite and increase energy. Use my code OURTINYNEST at checkout for a discount.

goli gummies

Dandelion Root Tea – cleanses the liver, kidneys, helps to reduce water weight, improve immune function and more. I just started incorporating this once a day and I already feel a difference!

dandelion root tea

 

Meal prep containers – A really pretty way to store all those healthy meals so that you have food easily ready and available. (Follow along with my weekly meal plans for some easy healthy dinner ideas)

meal prep containers

 

Facial steamer – to help clean out your skin, unclog your pores and get a glowing complexion.

facial steamer

 

Sleep supplements – made with natural ingredients so you can get a good night’s sleep so you’re bright eyed and bushy tailed the next day.

sleep supplements

 

Mindfulness – easy exercises to help practice mindfulness.

mindfulness books

 

Fit tracker – a less expensive watch that doubles as your fit tracker, sleep monitor, pedometer, and heart rate monitor.

fit tracker

1 In food/ health

Tips for transitioning your family to a more plant-based diet

This post is sponsored by Else Nutrition but all thoughts and opinions expressed are my own.

Eating a plant-based diet can be really good for you! Rick and I are really trying to be more healthy about our food choices  for our own personal goals and to set a good example for the kids. And while we haven’t gone fully plant-based (everything in moderation), we are trying to be more mindful.  Our behaviors are trickling down to our kids and it’s been great because not only is it healthier, but I don’t have to make 3 different meals at mealtimes. Below I’m sharing my tips on transitioning your kids to a more plant based diet.

What is a plant-based diet?

Plant-based eating means eating foods that mostly come from plants such as fruits, vegetables, grains, legumes, seeds and nuts.  Eating a whole food plant based diet gives your body nutrients from natural minimally processed foods. There are a few types of plant based diets, the most common being a Mediterranean diet (which also includes fish, poultry, eggs, dairy, a few times a week) and vegetarian, which there are many different versions of.

Benefits of plant-based eating

The benefits to going plant based are well documented.  Plant-based diets have been shown to reduce or reverse chronic diseases such as heart disease, diabetes, certain cancers, metabolic diseases and depression.  There is also evidence to support that plant based eating helps with weight management and obesity. In addition, it is also more sustainable so better for the environment.

Tips for transitioning your family to a more plant-based diet

Tips for transitioning your family to a more plant-based diet

Now I am of the mindset “everything in moderation”.  So do we still eat chicken, eggs, meats, cheese, etc? Yes we do. However with that being said, we’re being more conscientious and making an effort to incorporate more plant based meals into our diet. Here are some of my tips to help your family transition to a more plant based diet.

  1. At least one night a week, have a vegetarian meal for dinner. In our house we try to do “Meatless Mondays”. Our favorites is Zoodles with tomato sauce or chickpea pasta.
  2. Fill the majority of your plate with veggies and healthy grains. This is my tip for my husband who is a big meat eater. It’s all about changing your perception. Instead of making meat the focal point of your meal, make it about the plants with a side serving of meat.
  3. Incorporate a nutritional drink for the kids – Recently, we tried Else Nutrition. It’s a complete clean-label nutritional drink for kids ages 12-36 months made with whole foods. Endorsed by leading pediatricians, it’s a great alternative for children with lactose intolerance, sensitivities or families looking for options free of dairy or soy. My kids love their “breakfast smoothie” – almond milk, Else nutrition, a banana and some fresh berries, but it’s also great by itself.  Scroll to the bottom for a special offer for my followers/subscribers.Tips for transitioning your family to a more plant-based diet
  4. Have fruit for dessert – If you’re like me and have a sweet tooth, you probably crave something sweet after dinner to cleanse your palette. Instead of my usual ice cream, I have a bowl of berries or I make “nice cream” – blend a frozen banana with a splash of almond milk and add in some nuts and a few chocolate chips.
  5. Start small and be kind to yourself – When making any change, it’s normal to want to go full out and give it all 110%. But start small. Instead of cutting out meat and dairy completely, try just doing 1 meal a week or 1 meal a day at first. For your little ones, you can also try incorporating Else Nutrition a few days a week. Recognize that you are making a conscious effort to be better to your body and give yourself a pat on the back.

 

Click to check out Else Nutrition and use code “TINYNEST25” for 25% off.

 

Tips for transitioning your family to a more plant-based diet

 

0 In health/ Recipes

How to make homemade kombucha

how to make homemade kombucha

This post contains affiliate links meaning I make a small commission.

Kombucha. A yummy fizzy drink that is good for your gut health but at about $4 a bottle, it’s not so great for your wallet.  So I decided to make my own. At first, I was a little intimidated after reading about the process and what the heck was a SCOBY? But it was actually very easy to make, just time consuming. Read on to learn how to make your own homemade kombucha.

Benefits of drinking kombucha

Kombucha is a fermented tea that has several probiotic benefits.  The main ingredient that gives the drink it’s healthy benefits is what’s referred to as “the Mother” or a SCOBY – symbiotic culture of bacteria and yeast. It’s a flat, mushroom-looking thing that floats around the jar. So how does one acquire a SCOBY? If you know someone who makes homemade kombucha, you can ask them if you can use on of their SCOBY’s, or buy one online or from a health food store. You can also grow your own.

(If you really want to make it easy on yourself, check out this Kombucha starter kit on Amazon. It has everything you need to make your first batch including a SCOBY and starter tea.)

 

How to make homemade kombucha

To make a SCOBY

Ingredients

  • 1 cup of water
  • 1 tbsp of loose leaf black tea or 2 black tea bags
  • 2 tbsp of granulated sugar
  • 1 16oz of bottle of raw unpasteurized kombucha

Directions

1.) In a small pot, bring water to a boil.

2.) In a clean glass jar, combine hot water and tea, and let steep for at least 5 minutes.

3.) Remove the tea bags or strain out the tea. Stir in the sugar and let cool until room temperature.

4.) Pour in kombucha and stir well making sure to combine all the sediment from the kombucha. Cover with a cheesecloth or coffee filter and keep in a cool place out of direct sunlight. (Ideally you want the temperature to be between 75-80 degrees).

5.) Eventually, a glossy film will start to form on the surface. This is your SCOBY. Once your SCOBY is about 1/4″ in thickness it is ready to use to make your own kombucha (this can take anywhere from 1-3 weeks about). Save your SCOBY and existing tea mixture to make your first batch of kombucha.

 

To make Kombucha

You will need

  • 16 cups of filtered water
  • 7 black tea bags
  • 1 cup of granulated sugar
  • SCOBY
  • 1-2 cups of starter tea
  • gallon glass jar
  • cheesecloth or coffee filter
  • rubberband

Directions:

1.) Bring 16 cups of filtered water to a boil.

2.) Add your tea bags, then with a wooden spoon stir in 1 cup of sugar. Let steep for 10-15 minutes then remove tea bags. Let liquid come to room temperature.

3.) Pour into a gallon glass jug. Add your starter tea and carefully place your SCOBY on top.

4.) Cover with a breathable cloth cover. Let sit for 1-3 weeks out of direct sunlight (again about 75-80F. If the temp is too cool, your SCOBY will grow mold.)

5.) After a few weeks, pour your kombucha into glass mason jars or pitchers and add whatever fruit and herbs you wish for tasting. (My favorite combinations are strawberry-mango and strawberry-lemon but there are endless pairings). This will be your secondary fermentation and what gives you the carbonation. Seal tight and once a day be sure to “burp” to release excess carbonation. Once you reach your desired level of carbonation, (about 2-3 days), bottle and refrigerate.

6.) Save some of the leftover kombucha and SCOBY as this will be your starter tea for your next batch.

 

Cheers!!!

 

How to make homemade kombucha

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how to make homemade kombucha