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livingwithashley

Creator: Healthy Living Concierge
360-Degree Client Approach
Nutrition + Fitness | Life Strategies + Wellness Coach | Certified Chef
#livingwithashley

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FEEL GOOD FRIDAY THOUGHTS

I heard once that if you want more kindness in the world, then you have to put it out there. I couldn’t agree more because it is all about treating others as you wish to be treated. You never know when you might make someone’s day or fill them with the love and hope they needed to get through a tough time.

I believe in paying it forward.
In using one of my hands to help myself and my other for helping others.
The little things, no matter how small, truly matter.
How you treat others is a direct reflection on yourself.

This week, I am thanking everyone who has been a kind and positive light this week. Cheers to you and your big hearts.

XOXO,
ASHLEY

#friyay #fridayfeels #feelgoodfriday #fridayvibes #livingwithashley #wellnesscoach #emotionalhealth #kindness #payitforward

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CONSISTENT + DEEP SLEEP...
It is the ultimate body boost, combats chronic disease, + makes ya’ smarter!

Setting a consistent sleep schedule ensures your body will utilize the time you are asleep more effectively. It will know: “now it is time to shut down + regroup.” Your brain controls all…it is the control center for your entire body. So, without enough sleep and quality sleep, you’re body will respond negatively.
There are several stages of sleep divided into two sections:
Rapid Eye Movement (REM) - the deeper sleep - for adults is about 20-25% of our sleep
NREM (Non REM) - the lighter sleep where your body is still awake - for adults is about 75% of our sleep

A full sleep cycle repeats about 4-6 times a night. An individual typically enters REM sleep after every 90 minutes of sleep. So the longer one sleeps, the more opportunities the individual gets to experience REM and REM sleep cycles become longer in length, the longer you sleep.

WHY REM SLEEP IS SUPER DUPER IMPORTANT: during REM sleep; energy restoration of the brain and body occurs, muscles recoup and relax, it allows for the day’s activities to be adequately processed by the brain, and provides time for the brain to hone the deep insights and problem solving and strategies needed for daytime activities.
HOW MUCH SLEEP IS NEEDED? Studies show that an individual that sleeps for under six hours deprives themselves of the benefits of a good night’s sleep, and of having sufficient REM sleep.

Sleep is your “mental housekeeper” - downloading the day, detoxing the mind, preparing it to be focused, clear, + energized for the next day.
GO TO BED ON A REGULAR SCHEDULE AND BOOST + BENEFIT FROM THAT REM YA’LL!

#cleansleeping #wellnesscoaching #wellnesstip #healthysleeping #sleepscience #healthyliving #mentalwellness #brainhealthmatters

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TRUTH + TOILET TALK #TUESDAY
Your poop matters!
Since this process is essentially an “exit strategy” directly related to what is going on in our bodies and serves as a significant indicator of our health.
Appearance, color, and smell should be considered and can show you whether you are living your healthiest life.
So, look down before the flush people! This is related to nutrition, wellness, and more. Read the blog linked in my stories to find out all about the types of waste + what it means for your health.
#healthyliving #wellnesscoaching #digestivehealth #everybodypoops #nutritioncoaching #wellnesstip #healthfacts

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Sometimes we all need a little help, especially when it comes to running errands.

On weeks when I know I will be spending more time than usual in the kitchen, to cut down on the time put towards healthy meal prep, I order from @primenow - not only does it give me the ability save time, but I also get to check in with multiple stores to see what is available + check pricing.
I shop with a pre-planned grocery list so I stay focused + it speeds along the process even more. Saving that hour opens me up to have more time to accomplish other things, inherently lowering why overall stress about time.
GIVEAWAY: What would you do with an extra hour today? Tell me below + tag someone who likes to meal prep for a chance to win the LWA Complete Guide to Healthy Living valued at $149 for the both of you.

XOXO,
Happy Sunday!
#healthymealprep #mealprepsunday #groceryshopping #kitchenhacks #timesavingtips #timemanagement #wellnesstips #nutritioncoaching

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TURN IT OFF
Cheers to Saturday! My message today is about the very thing I plan to do today- unplug for a large portion of my waking hours + allow my brain to relax, digest, + recharge.

One of the things about working for myself is that I am always ON. I haven’t put work down in a very long time. I am sure so many of you know what that is like with work, parenthood, et al. While I’d love to take off for the sunshine I enjoyed in this picture - I will settle for a staycation for my brain.

Not only are vacations, a set time of relaxation each week, and/or unplugging for merely an hour per day beneficial for your mental, physical, + emotional state but they make you smarter. 🙂 Without rebooting, our mental acuity is lower, clarity is dim, + we are not able to focus on any issues at hand to the best of our ability. Walking away from it + decompressing the mind can help. Psychologists call this the “incubation effect,” a phenomenon wherein temporarily walking away from an unsolved problem can actually lead to new solutions or insights.

WHAT ARE YOU ALL DOING this weekend to reboot your brain? Comment below + tag someone who you think works too hard to remind them to chill.

#mentalhealth #mentalbreak #saturdayvibes #wellnesscoaching #brainfood #relaxationtime #brainhealthtips #takeabreak #weekendfeels

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“You always gain by giving...love” I chose a very true quote from @reesewitherspoon since this little love of my life is also named Reese! Giving love is selfless + pure and is the best gift. I hope you are all giving + receiving the many kinds of love today we are all lucky to experience. This little one gives me so much, I just want to keep paying it forward! Love you all- xoxo 😘

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Today’s message is quick because, simply put, we all just want someone to tell us: “I see you.” But it is also so important for us to believe in that connection too. I recently had an incredibly enlightening conversation where I truly felt the respect and understanding that it held.
Take time to connect with others on a higher level. It feeds our soul, heart, + overall health. And we all need more than just healthy food to feed our inner selves. #wellnesswednesday #soulconnection #conversations #iseeyou #wellnesscoaching #wednesdayvibes

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TWO WAYS TO COOK VEGGIES TO SAVE THEM AS LEFTOVERS
Save time, $, + food…I am not a big fan of waste and veggies are wasted all too often after being cooked. Here are two ways I find them to be great in leftovers the next day without getting soggy or mushy.
BLANCHING: essentially another word for boiling, this technique is a quick way to make veggies crisp. Not over-cooking them the first time around will make them ore crisp as leftovers.

TO BLANCH: bring a large pot of water to boil over medium heat. A larger amount of water you would think you need. Toss the veggies in the boiling water, cook until desired tenderness is achieved, then remove + immediately drain, then submerge them into an ice water bath. The ice water stops them from cooking, drastically reducing their temperature.
BEST VEG TO BLANCH due to their “hardness,” the best veggies to blanch are:
* Carrot; cut into sticks
* Sugar snap peas
* Green beans
* Cauliflower florets
* Broccoli florets
* Fennel; cut into wedges
* Asparagus spears

ROASTING/TO ROAST: roasting happens in the oven at a the high temperature of 425 degrees F. However, all veggies roast at a different time-length based on their water content and size. Cut them down in size, doing any other trimming necessary, and then evenly oil them with your oil-of-choice. Roast until you see browning.

BEST VEG TO ROAST * Brussels sprouts
* Squashes
* Potatoes
* Bell peppers
* Eggplant
* Carrots
* Asparagus

GREENS: when it comes to greens, lightly sautéing them when ready to eat is ideal.
#vegetables #cooking #kitchenhacks #nutritioncoach #livingwithashley #cookingtips #eatingclean #eattherainbow

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This is me.
This is me in my kitchen.
This is me in my kitchen doing my happy dance thanks to tasty rotisserie chicken from @marianosmarket
Meet my mid-week meal prep savior.

Cheat Sheet to a Balanced Mid-Week Meal (in 5 minutes or less!)
* 4-5 oz. of a prepared protein
* 1-2 cups of organic veggies in a steamer bag
* 1/4-1/2 cup of a quick-cook whole grain
* 1 serving of a healthy sauce or dressing

Cheers to having quick fixes in your back pocket for healthy living when you’re slammed or suffering the mid-week slump hump.
#healthyeating #nutritiontips #wednesdayvibes #mealpreplife #kitchenhacks #cookinghealthy #humpdaymotivation

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Hindsight is nearly always 20:20. Those moments you finally accepted something you’ve tried to tell yourself over and over...are priceless. A lesson I wish I had truly grasped long ago:
Everyone has bad days.
So why do you punish yourself for yours?

No one is at their best 100% of the time.
So why do you expect yourself to be ‘perfect’ 24-7?

We all need, want, + deserve rest.
So why do we so often deprive ourselves of what we need?

As I’ve gone through life, I have constantly held myself to unrealistic expectations. It wasn’t until becoming a mother and then having life nearly taken from me that I recognized how important it is to allow yourself to live in these realities. Unfortunately, it shouldn’t take anyone a life-changing event, good or bad, to show you this.
Simply put...Bad days happen. So what? Not a single person in this world is capable of being “on” all the time. If you don’t rest or give yourself time off, you’re just only hurting yourself.
#lifelesson #wellnesstip #coachlife #healthyliving #restdaymode #tuesdaythoughts #girlboss #lifelessonslearned #lifestrategies #livingwithashley

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