One Mama Midwife | Lauren's Tips on Embracing Dreams and Empowering Women

Today we deep dive into a listener question about feeling tired all the time, even when her children sleep through the night!

Sammy talks about Melatonin, the ‘sleep hormone’ in our body that signals us to wind down and sleep. Melatonin maintains levels throughout the night to keep us sleeping. If melatonin is too low, you might be able to get to sleep but you might not be going into deep REM sleep. You might have had a restless sleep. You might also wake up earlier!

So, how can you support the production of Melatonin? 

• Consistent and easy meditation - no more than 20 minutes a day.
• Melatonin as a supplement from your chemist or health food shop.

Elise reminds you to go and get all your bloods checked! As women, especially after having babies we can be depleted in essential vitamins and minerals which can have a huge effect on our energy levels.

How can we check our vitamin and mineral levels?

• Go and check with your Dr to have your iron, zinc and other minerals checked.
• Set up the My Health App. It stores all your health records and allows you to go and in look up your blood test results so look back over them after talking to your Dr. This can help you advocate for yourself. Getting your blood tests done through Laverty Pathology links directly to My Health.

Our Inspired Recommendations:

Elise LOVES the Netflix series - ‘Live to 100; Secrets of the Blue Zones’

Sammy is loving Audiobooks. At the moment she is loving listening to - ‘Raising Girls who Like Themselves’

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @thestillspaceau

Still with Sammy Website - www.thestillspace.com.au/
 
Love and Light, Elise and Sammy x

There is a difference between Stress and Anxiety. Sammy starts this episode by explaining the difference.

Stress - A stressor can be removed. Physically stress can present by holding tension in the body. A tight neck and shoulders, clenching your jaw, etc.

Anxiety - A prolonged state. Racing heart, shortness of breath. Removing a stressor will not help this go away. 

With stress, we get a spike in adrenaline and cortisol (stress hormones). So, to reduce stress there are some great practices you can put into place as well as nutritional changes you can start to bring in to assist in stress reduction.

To help soothe stress, Sammy recommends these two practices:

1. Deep Breathing - breathe in through the nose and out through the mouth.
2. Focus on the 4 access points in our body to bring relaxation to our bodies - head/face, shoulders, tummy and feet.

Nutritional ans supplemental options to reduce stress that Elise recommends are:

1. Cut down caffeine intake or limit any caffeine to before midday. Remember, caffeine is in coffee, tea, pre workouts, chocolate bars, energy bars and so much more!
2. Stabilise glucose crashes - help stabilise your blood sugar levels. Make sure to focus on lean proteins (like eggs, chicken, turkey) and complex carbohydrates (like oats, basmati rice, sweet potatoes) at each meal.

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @thestillspaceau

Still with Sammy Website - www.thestillspace.com.au/

Love and Light, Elise and Sammy x

Our FAVE 'Me Time' Moments for Replenishment in Spring

Today we talk through our FAVE Me Time moments we wanted to share to inspire and motivate you to replenish yourself coming into Spring!

Sammy shares that she has been focusing on quiet and sensory deprivation. She loves a float therapy or even just lying on her bed in the quiet and darkness. The benefits of taking out all external inputs can really help replenish and calm our nervous systems. 

You might like to habit stack some sensory deprivation onto another part of routine each day. Think about your priorities and where you can find 10 minutes a day. Having time out for you is actually productive in showing up to other areas of your life.

It's also important to not that silence can feel uncomfortable in a world that is over stimulated. Just notice this and realise it’s normal. Small steps and slowly you might find you can get used to BEing in peace and calm.

Elise is LOVING meditation right now. Meditation can also take time to explore and find what feels the best for you. Some recommended Meditation resources are:

The Still Space with Sammy for one on one Guidance - www.thestillspace.com.au/
Purely Being Guided Meditation - www.purelybeing.com/
Insight Timer
Calm
Headspace

'Me Time' is all about feeling joyful, find that and allow yourself to sit in that. Find your thing and what lights you up.

If you would like to join our '10 days to Inspired Health and Happiness' program, you can sign up for the pre-sale HERE, we would LOVE to help you start to find your inner and outer glow. The program launches on the 15th September but you can join anytime and do it at your own pace whenever you like.

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @thestillspaceau

Still with Sammy Website - www.thestillspace.com.au/

Love and Light, Elise and Sammy 

The Incredible and Simple Benefits of Nature + A Guided Journal Practice with Journal Prompts

Today’s episode is so lovely and special. Sammy shares research based benefits that we can experience from being in nature. You can experience all of these benefits from a total of 2 hours per week outside in nature. This is absolutely achievable!

Spending time in nature has been proven to:

• Lower blood pressure
• Reduce nervous system arousal 
• Lower stress hormones
• Reduce feelings of isolation

We talk about our experiences finding calm being in nature, feeling connected, bringing a magical and profound perspective to what we are a part of.

Ways you can connect to nature:

1. Stop and smell the flowers
2. Stand outside with your morning coffee with your feet in the grass
3. Go for a walk

Elise takes us through some physical health benefits of being in nature:

• Absorption of Vitamin D - 20 minutes a day of direct sunlight will meet your vitamin D requirements. 
• Exposure to fresh air and microbes which are beneficial to your gut health. Head outside and sit calmly and breathe in all the goodness.

Sammy then takes us into a beautiful journaling practice with journal prompts. She talks about 'A gift from nature journaling technique' - going outside and bringing something back with you. Ask yourself the question, What is being mirrored back to me in nature?

Journal Prompts

Spending more time in nature would help me feel…

Spreading more time in nature would support me by…

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @thestillspaceau

Still with Sammy Website - www.thestillspace.com.au/

Love and Light, Elise and Sammy x

3 Intentional Morning Rituals for The Best Day!

Today, Elise brings you a solo episode, diving into intentional morning rituals that can truly transform your day and set the tone for a vibrant and beautiful day ahead.

Elise's TOP THREE MORNING RITUALS ARE:

1. Mindful Movement or Breathwork
If you can, start your day with some stretching, yoga, or even a walk to wake up your body and mind. If movement isn’t your thing straight away, then some intentional breathing exercises to centre yourself and set a positive intention for the day can also be impactful.
2. Nourishing Your Body and Mind
A nourishing breakfast and hydration are key. A big glass of water with some Himalayan Sea Salt added to it is a great place to start! You might choose to eat breakfast straight away or you might be intermittent fasting but what ever you choose, be mindful about what you nourish your body with. Protein and healthy fats are always a good place to start.
3. Journaling, Affirmations, Embracing Gratitude and Reflection
Taking a moment to appreciate the small things and acknowledge your achievements is everything. You deserve to appreciate yourself. Reflect on your morning rituals and the positive impact they've had on you mind, body and soul as you enter your day.

Our breath meditation episode and breath practice HERE
Last weeks episode with tips on the springboard journal technique HERE

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @thestillspaceau

Still with Sammy Website - www.thestillspace.com.au/

Love and Light, Elise and Sammy x

Let's chat about Fitness Flexibility, Journaling, Seed Cycling and Hormone Harmony

What a fun and open conversation about the mental shift of fitness flexibility and what has been working for us lately to keep fit. What do you love doing and what works for your body? Gone are the days of thrashing our bodies or overworking ourselves to complete exhaustion. We’re ALL ABOUT flexibility, being kind to our bodies, focusing on recovery as well as movement.

Our TIPS for keeping fit lately:

• Keep a fitness journal to help to tune in to how your body is feeling and what you’re enjoying.
• Focusing on recovery as much as the workout.
• Figuring out what type of fitness suits you best.
• Having a holistic approach of movement, healthy nourishment and mental health practices.

Sammy talks through the basics of starting journalling, after a listener question came through. We love when you send in question btw, so keep them coming!

How do you  start Journalling? Here’s a breakdown:

• Start small, only 5 minutes can be really beneficial.
• Use springboards such as an inspiring quotes or a thought provoking sentences you have read somewhere. Screen shot these or write them down in your notes.
• Don't worry about penmanship or censorship.
• Keep a list of springboards at the back of your journal to use when you do sit down to journal.

Our episode on Journalling for beginners - Click Here

Inspired Recommendations this week are:

The Diary of a CEO Podcast: Episode 256 with Dr Mindy Pelz

Dr Mindy Pelz Podcast: The Resetter Podcast

Sammy LOVES all the research talked about in this episode around fasting, how intermittent fasting can help clean and rejuvenate our cells for optimal health. Sammy has found HUGE benefits from starting Intermittent fasting like enhanced energy and focus.   

Elise talks through the benefits of Seed Cycling and adding certain seeds into your diet to help hormonal balance.

In your Follicular Phase (Days 1 to 14) your Oestrogen will be higher, giving you more energy, ideas, that glow! higher libido and, most importantly, getting your body ready to ovulate. 

During this phase you can add in 2 tablespoon of Flaxseeds and 2 tablespoons of Pumpkin seeds every day (ground is best for digestion and absorption if you can) to support Oestrogen balance and metabolism. 

In your Luteal Phase (Days 15 - 28) your Progesterone comes in which helps you balance your moods and feel calm. If your levels are too low it can lead you to feel a bit more mellow, moody, anxious and irritable. In this phase, adding in 2 tablespoons of Sunflower Seeds and 2 tablespoons of Sesame Seeds can help with progesterone boost and balance.

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @stillwithsammy

Still with Sammy Website - www.stillwithsammy.com.au/

Love and Light, Elise and Sammy x

Navigating Chronic Illness with Resilience & Hope | The Power of Positivity with Sam Moss of My Medical Musings

What an honour to be bale to talk to Samantha Moss, author of My Medical Musings, a collection of Sam's most popular blog posts, with new content included as she shares her memoirs.

In our conversation Sam shares with us her experience being diagnosed with rheumatoid arthritis, a bowel and rectum prolapse (leading to having a stoma) and then an incredibly rare bone disease that causes her bones to break without any warning or impact.

Sam’s passion and purpose in life through everything she has been through is incredibly inspirational. Her positivity and ability to find beauty in all she sees is beautiful.  

Sam’s TOP TIPS and THOUGHTS for living a positive day:

• Embrace the little moments each day.
• Create moments that bring you joy.
• Notice the beauty in the little things.
• Find your purpose - what do you desire and where do you find joy?
• Instead of focusing on 'What IF's' look at 'What IS' within your control that you can focus on and turn around a hard moment
• What can you replace your losses with to create new joy?
• Write down your losses (what you loved to do), grieve, acknowledge and FEEL them
• Instead of 'Why Me?, Why Not?'
• Be realistic to find your place of acceptance.

To connect with Samantha, you can find her blog here:
https://mymedmusings.com/
You can buy her New Book here: My Medical Musings
 

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @stillwithsammy

Still with Sammy Website - www.stillwithsammy.com.au/

Love and Light, Elise and Sammy x

5 Foods to Start Reducing Inflammation NOW!

Elise shares a solo episode this week all about superfoods high in antioxidants that can help fight inflammation in your body. Talking through her 5 fave foods to include or swap into your diet as a place to start, Elise shares the nutritional and nourishing properties of each food alongside some fun tips of how to incorporate them into your everyday.

What does inflammation in my body look like?

• Always getting sick 
• Redness, swelling, Pain or sensitivity
• Always feeling tired
• Joint stiffness
• Headaches
• Skin rashes
• Bloating, diarrhea, or constipation
• A general unwell feeling and exhaustion

1. Berries – Blueberries are one of the richest sources of antioxidants.
2. Kiwi - Super high in nutrients like vitamin A and C. One cup of kiwi hits your day’s worth of vitamin C requirements and has HEAPS of fibre to help with a healthy digestion, gut and move toxins and out of your body.
3. Whole grains - Oats, quinoa, buckwheat and wild rice – packed with soluble and insoluble fibre which are both important for a heathy gut and digestion.
4. Anything bright green - Baby spinach, broccoli, kale, green beans, Brussel sprouts… These are all really high in antioxidants phytonutrients (plants produce these to protect themselves from environmental stressors so when humans consume them we get awesome benefits too just like antioxidants) and fibre.
5. Healthy Fats - Avocado, salmon, nuts, flaxseeds, chia seeds, walnuts. Omega 3 fatty acids can help create a diverse gut bacteria which reduces inflammation and improves all round immunity.

We hope this helps you think about ways you might like to start reducing any inflammatory response you might be having in your body. You deserve to feel nourished, energised and absolutely fantastic in your body.

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @stillwithsammy

Still with Sammy Website - www.stillwithsammy.com.au/

Love and Light, Elise and Sammy x

Do Breathing Exercises work? Plus a Guided Breath Practice

In this episode we talk through the importance of breathing and what situations you may or may not want to focus your breath.

Sammy explains how people with anxiety might find it triggering to bring awareness to breathing practices. It is really important to notice if you are feeling anxious before you start a breath practice because it may actually cause you to feel more overwhelmed.

On the flip side, there are lots of beautiful benefits of connecting to the breath. Sammy loves to focus on connecting to the natural rhythm of your breath. By doing this it’s very soothing for the nervous system.

Breathing practices can also take time to be done properly. We want to be able to focus on breathing from our diaphragm, allowing our lungs to expand the most. 

Over time, being mindful to your breath practice will enable you to bring your body into a more relaxed state and experience all the benefits.

Some incredible benefits of breath practices are:

• Calming and soothing for the nervous system
• Oxygenating your blood which is great for cardiovascular health and your immune system
• Helpful for stress management by taking our body out of fight or flight into relaxation
• Helps your body to go into a rest and digest state
• Lowers cortisol levels

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @stillwithsammy

Still with Sammy Website - www.stillwithsammy.com.au/

Love and Light, Elise and Sammy x

Inspired Moment | Time Blocking and Giving Compliments

This week we are back with an inspired moment episode. We love this!!

Sammy has started Time Blocking. This uses all the hours of your day and blocks every single thing you might need to do in your day. She LOVES it and can’t recommend it enough. We will check back in a few weeks to see how she is going with it :)

How to time block you ask? Start with blocking out free time and self care FIRST, then appointments or family commitments, then work deadlines etc. Don’t forget to block out time for eating or planning for meetings too. This way, you prioritise looking after yourself first. It also takes the overwhelm out of keeping track of the mental load that comes with all the tasks you have taking up brain space.

Elise’s inspired moment is all about giving friends or family compliments. Be an advocate for everything that is happening in their lives, positive or negative. No matter what the change or situation is, it is so easy to be supportive and caring, no matter what. Just remember to accept compliments, thank people you love for moments that have meant something to you. Thank people for being who they are and how much you love that part of them.

Take a moment today… get out your phone, choose someone and send a thoughtful message about how much they are loved and valued.

Remember to message us and DM us if you’re loving this episode. Tag us your BTS of where you are listening, we would love to see!

We can't wait to hear how you are inspired in your life. If you would like more from us you can connect with us here:

Instagram - @inspiredtobe.podcast

Elise - @elise.inspired

Sammy - @stillwithsammy

Still with Sammy Website - www.stillwithsammy.com.au/

Love and Light, Elise and Sammy x