Head Heart and Thyme

Head Heart and Thyme 🧠 Brain Health = Mental Wealth ✨

I help women suffering from burnout feel seen and whole again. I hold space for you to find your way again.

🧠 Brain Health = Mental Wealth ✨
Movement + Nourishment + Gratitude
I help women suffering from burnout feel seen and whole again. We can chat about your goals and gain clarity on what you are seeking most out of life right now - From there you decide what's next.

begin by being more intentional with your time and see how your inner world rises to meet your outer world - it’s surpri...
02/01/2024

begin by being more intentional with your time and see how your inner world rises to meet your outer world - it’s surprising and inspiring in such a forgiving way ✨

🌅 each day is a new opportunity for you to set the tone for your mood and energy - remember, you are always one experience or thought away from your mood changing.

✨ ritualize your mornings and create a rhythm for your day that allows you to free up your capacity - so you can be open to change and growth again.

⌚️ be intentional with your time. make mundane moments a little more beautiful by giving them some love & thought.

🪄 learning how to make your day intentional and ritualize moments that are so easily done on auto-pilot can help create a huge shift in your healing.

🌲 reminder: you don’t need permission to create the life you want for yourself, but you do need to begin moving forward in order to grow.

follow for more inspiration on days when you need it most 📲

🍳 did you eat breakfast today? no? here’s something for you to chew on then ⤵️☕️ if you are anything like i was, you ski...
02/01/2024

🍳 did you eat breakfast today? no? here’s something for you to chew on then ⤵️

☕️ if you are anything like i was, you skip your meal and dive head first into your coffee. you put off eating until the afternoon and then you binge or snack your way into the evening.

😒 you probably feel on edge, anxious, have sh*tty digestion and even notice your energy crashing midday - which might be contributing to your stress levels & feeling fatigued.

💡but guess what?

🚫 you don’t have to feel that way throughout your day.

👩🏻‍🔧 the fix?

🥞 eating breakfast before you dive into any caffeine based beverages.

☕️🫠 coffee on an empty stomach stimulates cortisol - which can spike blood sugar. this leads to the highs & lows you feel in your energy throughout the day and also impacts
your digestion, stress management, hormone balance & more.

💧instead of starting with coffee first thing, try drinking a glass of water - or warm water with lemon first. this not only helps you rehydrate (you lose the majority of your hydration at night while you sleep) but it also stimulates digestion and helps with hormone balance. pro tip: do what i do, fill your coffee cup with water first!!

🍓🫐🥚in terms of eating breakfast, load up on fiber & protein - eggs, toast, oatmeal, avocado, cottage cheese, berries, yogurt, granola - flax, chia, h**p seeds - are all great items to keep around for morning meals. not only will you feel full & nourished after eating, but your mind will thrive as well.

👏🏼 i’m not asking you to go above and beyond here. i’m simply suggesting putting some intention into your morning habits. maybe even inspire you to create a new morning ritual by rehydrating & nourishing yourself before your morning cup of coffee.

🙌🏼 seems simple enough, right?

want support or need more ideas for breakfast & creating a new morning ritual? follow and let me know!! send me a message or comment below ✌🏼

if you are in a stress state most often in your day, meaning you feel burnt out, anxious, or on edge, you more than like...
02/01/2024

if you are in a stress state most often in your day, meaning you feel burnt out, anxious, or on edge, you more than likely are creating more stress in your own body than you realize. this impacts your cortisol levels and ability to cope with stress - so without fault you begin creating more stress on top of stress and fogging up your threshold 😖😥😵‍💫

the fix?

remember that all stress - no matter imagined (made up scenarios, intrusive thoughts) anticipated (worrying about the future or the outcome of a situation) or actual (something happens) all lead to your body reacting out of fear. your brain is going to feel that threat - and send signals to your body to help. if this is happening too often in your body, you’re going to fatigue 🥱

recognizing how your reaction to stress impacts your health and wellbeing is so important when it comes to understanding your energy levels, immune system, brain function, body movement and so much more 🧠🤸🏻‍♂️✨

want to start helping your body with its cortisol production?

take care of yourself 🫶🏼

if you’re feeling burnt out, anxious and fatigued all the time, here are simple things you can do to ensure your body is in the best state of wellness possible before trying anything else:

- focus on your sleep (no lights - make your room as dark as you can) 💤
-focus on your nutrition & eat foods that fuel your mind 🥑
- hydrate. drink water & add a little sea salt to it for added absorption 💦
- reduce your toxin exposure by eliminating fragrance & plastics from your lifestyle 🚫🥤
- move your body daily to keep your blood flowing and brain optimal 🤸🏻‍♂️

and lastly - utilize light & dark for morning & night. leaning into the natural progression of light to night is such an important aspect of our health because it aligns ourselves to our circadian rhythm - also very helpful for our cortisol production 🌞🌝

questions on this?? reach out - i’d love to connect 🤗

what is food consciousness❔🍰 part of your growth with your relationship to food is realizing how it connects to the rest...
02/01/2024

what is food consciousness❔

🍰 part of your growth with your relationship to food is realizing how it connects to the rest of your life. without realizing it, you may have adopted beliefs about food that you cling to. the food you eat is linked to your worth, work, body and feelings in ways many don’t notice. this is where the work comes in.

⏱for brevity’s sake (and our waning attention spans) i have a quick breakdown of the stages of food consciousness.

📲 comment below WHICH of the stages you find yourself to be in?

🍓and if you have a family, which stage do you recognize is most important to the development of a healthy relationship with food?

✨the stages of food consciousness:

stage 1️⃣: occurs during early childhood and is characterized by an openness/lack of judgment around food.

stage 2️⃣: lasts through late childhood and involves exposure while adhering to food rules from caregivers and your environment - this is where we are introduced to food morality. (judging food as “GOOD” or “BAD”)

stage 3️⃣: a period of labeling actions around food as “GOOD” or “BAD” often manifesting, complying with or rebelling against learned food rules.

stage 4️⃣: often marked by self-reflection around food choices and becoming one’s own authority on which foods are best for their wellbeing.

✌🏼what do you think? thoughts on this? if you have questions or care to share your own experience with food consciousness - please add to the conversation in the comments ⤵️

why is PROTEIN important?a high protein intake can help boost metabolism, keep you full longer, and keep your brain & ho...
02/01/2024

why is PROTEIN important?

a high protein intake can help boost metabolism, keep you full longer, and keep your brain & hormones functioning optimally 😘

- main building blocks of body
- boosts metabolism
- balances hormones
- keeps you full longer
- helps support your immune system & build antibodies
- optimal energy source
- maintain cell structure
- blood sugar maintenance
- muscle structure & function

my favorite ways to sneak more protein in each day:
- cottage cheese, greek yogurt, cheese dairy etc.
- eggs
- legumes: chickpeas, beans, hummus, etc.
- seeds: chia seeds, h**p seeds, pumpkin seeds
- spinach, kale, broccoli, peas
- nuts/trail mix/nut butters
- high quality meat/fish protein
- tofu
- edamame & soy based products
- quinoa
- oats/oatmeal/overnight oats
- mushrooms
- avocados
- pita
- bread

incorporate more of these ingredients into your day and feel yourself come back to life. and if you’re still dragging ass - let’s look at your stress management next 🎉

want to know an easy peasy way to add more color and protein to your meals??make an egg scramble!!🍳🥦🌶🫑🧀🧂✨easy & deliciou...
02/01/2024

want to know an easy peasy way to add more color and protein to your meals??

make an egg scramble!!

🍳🥦🌶🫑🧀🧂✨

easy & delicious - even though sometimes it might look like you dumped the compost bin out onto your plate. they aren’t always pretty, but they are yummy and make for the perfect balance when you need a quick fix.

protein and fat are our friends. our brain and hormones thrive when we feed them with nutrients that support how our body is intended to function.

curious about what foods will help support the functionality of your body & mind? improve your mental health?? eliminate brain fog & fatigue? perfect. stay tuned. help is on the way dear!! (anyone else immediately think of mrs. doubtfire when they read that line??) 🥰

more about how the right kind of fat & eating more protein can help you feel like a new person coming soon 🎉

in 2023 i made a choice to learn more about brain health, nervous system regulation, hormone function, and nutrition in ...
02/01/2024

in 2023 i made a choice to learn more about brain health, nervous system regulation, hormone function, and nutrition in hopes to reconnect to my career in wellness - as well as support my own healing to recover from illness, grief, and all things postpartum. it has been profound. the connections i am making about myself and the experiences i’ve been through are unfolding in a way that i am just now beginning to affirm and understand ✨

i’m uncovering what it means to accept myself before and after trauma and implementing boundaries for the first time in my adult life - like ever.

i’m recognizing patterns and behaviors that have existed since childhood and validating what i couldn’t have known.

and i am lessening the demands i have for myself - the expectations and hidden agendas in made up timelines that stem from capitalistic and colonial beliefs.

self awareness is incredibly draining, yea? IYKYK. in the depths of breaking down who i am - i am finding that the one thing i am dedicated to most, and has been a goal of mine since what seems like childhood, is cycle breaking intergenerational trauma and creating a cycle of healing and growth in my family.

i’m learning how powerful that is as my daughter grows into herself and challenges me in my role as a parent. and i’m learning how brave it is to reparent yourself lovingly as you accept and grow in life.

i’ve had to accept that much of my childhood died with my mom and brother - though much of it exists deep within me still. unearthing it has been challenging, but i accept the glimmers as they come.

i’m looking forward to carrying affirmed pieces of myself with me into this next year. i can’t help but love the broken bits as well - they have a place here with me always. i will mend them with thread as the fabric of my life continues to unfold. it will be messy and beautiful, but worn and warm nonetheless.

thanks for being here. i’m excited to grow & heal together in this new year 🫶🏼✨

🤤 Dude. These were soooo good - and best of all, super easy to make. You ready? 🥙 My take on a gyro - and in the quickes...
08/29/2023

🤤 Dude. These were soooo good - and best of all, super easy to make. You ready?

🥙 My take on a gyro - and in the quickest, most fool proof option for families and meal prep when you’re feeling like you want something easy AND delicious, you know?

🤫 The secret here is using frozen meatballs! My mom is probably rolling in her grave as I say that, but I’m serious. You don’t have to make everything from scratch to be a great cook at home. Sometimes it’s about being resourceful & working smart.

I usually grab a bag of meatballs when I am at Costco because I can use them in a bunch of different recipes that save me time & energy - we like them and think they taste great. Obviously you can use whatever meatballs (or meat/no meat) you want and it will still be delicious.

✌🏼K - now that thats covered. Let’s get to it.

Ingredients:

- Pita Bread
- Hummus of your choice (roasted red pepper slaps here in my opinion)
- Choose your protein (remember, I chose frozen meatballs but you can use whatever you want - cooking is fun like that)
- Mixed greens (again, use whatever you want here but make it leafy & green)
- Radishes - sliced
- Red pepper - sliced
- Tomato - sliced
- Cucumber - chopped
- Dill - chopped
- Lemon - squeezed
- Greek Yogurt
- Feta Cheese
- Chickpeas - drained & rinsed
- Salt & Pepper
- Turmeric

🥳 Don’t Blink - it’s literally this easy, okay? Preheat the oven. Bake your meatballs. Prep your veggies, chickpeas & tzatziki while they’re baking. Chop your meatballs - heat the pita bread - construct your gyro. Boop. That’s it.

✨ Here’s how to make it delicious:

Tzatziki Sauce:
Mix the following & taste to get your seasoning right - it’s pretty fool proof, just add more yogurt if you need to
-1 cup greek yogurt
-chopped cucumber (1/4 -1/2 cup)
-lemon juice (1 lemon)
-dill (i used about 1 T, but give or take based on your own taste)
-salt & pepper

Chickpeas:
You can oven roast these but I like to roast them in my cast iron pan. Oven roast at 400* and bake until crispy. Keep an eye on them and toss them from time to time. Otherwise heat your pan with some olive oil, toss your rinsed chickpeas in and then season with turmeric, salt & pepper - continue to stir and let cook until crispy and delicious - remove from heat and set aside.

Prep your veggies and get ready to construct your gyro - you can build it however you want, but I highly recommend smearing your hummus on the bottom and then building from there. It’s the glue y’all!!

Told you this one was going to be easy and delicious!! Enjoy 😘

08/24/2023

when you take care of you, you take care everyone around you too 🥹

***like this if this rings true for you - toss in a comment with a 💓 if you’re feeling extra social & inspired***

🤯 this was such a revelation for me in the peak of my burnout and depression. doing the one thing i was depriving myself of and prioritizing my energy in nourishing ways made me a better person to be around again. my self care journey has made it possible for me to care for those around me in such a meaningful, charged way again.

there are instances in life that leave us gutted and lost, and then there are moments that bring us up from our knees - dedicated and ready to do the work necessary to shift and flow 💔❤️‍🩹

when you arrive here, you will know - your self care is an essential part of your recovery and growth ✨

we cannot heal and transform our lives without touching those around us. our energy is like a ripple, a wave, that moves through us all. when we remember how connected we are, this is where true healing and recovery can happen 🌊

💪🏼 your health is your wealth. it touches everyone and everything around you. when we lose sight of that, we suffer - and everything in our lives suffer as well.

taking time for yourself to heal is not selfish. it is essential 🙌🏼

for more on recovering from burnout & depression follow for a few tips on recovery, a little accountability, and lots of feels ✌🏼

💡tip for the day: pay attention to your inner dialogue. it matters. your thoughts matter.🗣 what you speak in your mind i...
08/15/2023

💡tip for the day: pay attention to your inner dialogue. it matters. your thoughts matter.

🗣 what you speak in your mind is a direct connection to how you feel in your own energy and environment.

🫠 when you ruminate on negative stress points in your life - you become the stress. you might not even realize it - but i’m sure others do.

😖 start to notice the things you say to yourself throughout your day. if you find you’re constantly stressed out or feel like you’re unable to be positive or feel any sense of ease in your day - it may be a sign to start shifting some of that.

you are worthy 🫶🏼

i know this world seems heavy and life is expensive and tiresome. i know you’ve been given more than your fair share of pain and stress to manage - but i also know your life doesn’t need to be a reflection of all that 🪞

in learning to take care of yourself, shifting your mindset and giving yourself some self worth again - maybe, just maybe, your life will begin to feel good again. maybe some of the stress in your life will become more manageable. and perhaps you begin having dreams and aspirations again 🙌🏼

and maybe - just maybe - you become who you’ve always wanted to be 👏🏼

it starts within, love. you gotta shift that mindset a little.

trust me. i know 💔❤️‍🩹❤️

it’s easy to get caught up in your feels on sunday 🥹💓you my be feeling burnt out from the week before or stressed out ab...
08/13/2023

it’s easy to get caught up in your feels on sunday 🥹💓

you my be feeling burnt out from the week before or stressed out about what you have to do in the week ahead - wherever you are on that spectrum, try your best to stay present and focus on things that are in your control - you know? like your mindset. your mood. your energy 🫶🏼

allow yourself to acknowledge how you’re feeling, make a mental note - or better yet, write it down 📝 take a deep breath (or five 😜) and let it go. come back to yourself. indulge in a ritual or practice that connects you to the present moment: write, dance, sing, draw tarot, meal prep, do laundry, get yourself organized. be yourself. don’t over commit yourself - embrace time and allow yourself to flow along with it.

watch your anxiety melt as you bring presence and intention into your day 🙌🏼

sunday doesn’t have to be scary love. take your power back - sunday can be as sovereign for yourself as you make it out to be ✨

as every day should be, yea?

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