Nathalie MacDonald Weis

A doctor that Jeremy has been doing a lot of work for gave him a bottle of this Kentucky bourbon and I have to say, it is very good!!!

😂. Gatta love his sense of humor!!

😳 Did you know that hormonal changes after menopause can cause women's bones 🦴 to weaken so much that they can break easily?

Why? Because estrogen levels drop 👇🏻 significantly during menopause which cause bone loss that can lead to osteoporosis.

Bone mass tends to stay stable from about age 30 until menopause. The menopausal transition usually begins between ages 45 and 55, and rapid bone loss may occur during the first few years of menopause. While the initial speed of bone loss eventually slows, the loss of bone density will continue gradually over the years.

🤗 But the good news is that there are several ways to increase bone density and overall health while aging with simple healthy habits!!
Best 6 tips to increase bone density and help prevent osteoporosis are:

🤗 Creating time for yourself every day can be challenging, but it is so important. Taking time to attend to ourselves is necessary for continued resilience through difficult times.

Consider these four 🍀 C’s of self-care:

✨Connect with yourself: A great way to check in with yourself is to journal as honestly as you can. ✍🏻 Write about your accomplished successes or difficult frustrations you fought through. This allows you to reflect and learn from your past.

✨Connect with others: This is something that is essential to everyone, even extreme introverts. Loneliness can affect nearly every aspect of your mental and physical health. It’s a good idea to form a social support network made up of friends, family, and peers. Make your online friends less virtual and more real. Make a point to invite one friend out per month, or at least have a phone ☎️ call or video chat. When you connect with others, you tend to find comfort knowing that they are there for you if you need them.

✨Connect with your community: Join local groups that enjoy the same types of hobbies as you such as running, biking, reading, or crafting. There are also local church 💒 or support groups that bring together people who are going through similar experiences. You can also look at volunteer options in your community. When you donate time and energy to others, you forge a stronger link to the world, and build a social support system. Find something that you enjoy, whether that be with animals, local food banks, or mentoring.

✨Create joy and satisfaction: Find opportunities to live your best life. Do things that you loved to do when you were young. Create moments in your day that do not look like the rest of your day. Take day trips, make sure you laugh at least once a day, and take a break when you feel overwhelmed. Good feelings can boost your ability to deal with stress, solve problems, think flexibly, and even fight disease. Take care of yourself mentally and physically 🏃🏻‍♀️so your body can keep up with the life you have planned for it! (resource: Norton Healthcare).

✨How do you create time just for you? I would love to know.

Me- I workout, read, and crochet 🧶.

OMG!!! 😋

If you have an Instapot and live yogurt definitely make your own. So easy and well worth the 8 hours of waiting for it.

I strained mine for about an hour to make it Greek yogurt.
It’s so smooth and delicious!!

I used 1/2 gallon of Fairlife ultra-pasteurized milk, 2% and 2 tablespoons of non-fat Fage yogurt.

I’ll be saying it tomorrow night after work!!
Jeremy- “how was your day?”
Me- “a total stupid 2020!”
Jeremy- no words, just pouring me a glass of w**e.
😂

Interest is great. It means that you are considering doing something and want to learn more but it comes with limitations, doubts, and restrictions. It get done only if it's convenient.

🌟Commitment is better.

💫It's a bond, a promise you make to yourself or others that states that you will follow through no matter how tough it gets, no matter how difficult, no matter how much you want to quit, and no matter what else is going on because YOU DON’T QUIT on your commitments!!

⭐️You are strong but your promise is stronger.

⭐️When you make and keep a commitment to others it creates trust and strong relationships.

⭐️When you make and keep a commitment to yourself it creates character, high self-esteem, and success.

When you’re interested in doing something, you do it when circumstances allow you to. Excuses are easy and generally the task doesn’t get done. There are limits on how far you will go. When things get difficult or uncomfortable, you find excuses and reasons why you can’t and then you focus on something else.

BUT….

✨When you’re committed to something, there are no limits, no doubts, no restrictions. You persist because failure is not an option and you accept no excuses, only results.✨

🙌🏻. 2 years on a row now!!

Weight loss is easy! Weight loss is fast! Weight loss is a no-brainer!

Just work out and you’ll lose weight.
Give up white flour and you’ll get thinner.
Give up carbs and it will melt right off.
You can do it alone, you don’t need help.

Have you ever thought of one or all these statements before?

You’re not the only one because I used to think that weight loss is a no-brainer and it would be fast and easy too, but in all honesty, it’s the gaining weight that is fast and easy.

When it comes to weight loss there’s no other way to do it except through healthy eating, exercise, and support. PLUS time and patience.

There’s no quick fix!

Weight loss is not about getting results delivered in prime Amazon time or about going through a drive-through. It’s a slow and steady process which is actually the best way to lose weight because while you are losing weight and getting fitter you are also creating new habits and breaking old habits. This is the part that will make it stick because it helps to create a healthier lifestyle and a healthier mindset.

So if you’re looking for a way to lose weight quickly and not learn new habits to keep it off permanently, then this program wouldn’t be for you.

This is about a healthier lifestyle, a healthier mindset, healthier habits and permanent weight loss. How do I know it’s permanent? Because I’ve actually done this program and continue with it because it is easy!

There’s no gimmicks, no crazy limitations, no food eliminations. Just simple and easy ways to view food and make it work for you. Not against you.

Send me a DM or drop an emoji in the comments if you're ready to make a change for the better.

🎄With the holidays fast approaching, we women seem to always think about everyone else, and don't really take the time to take care of ourselves. Self-care is an important aspect of our daily lives.

Here are just a few tips to enhance your self-care this holiday season:

🌟Emotional self-care: Engage in activities that help you connect, process, and reflect on a full range of emotions. Find your voice to speak your mind, know your boundaries, and be kind to yourself.

🌟Financial self-care: Take care of your personal finances. Know where your income is coming from, spend and save wisely, and pay expenses on time.

🌟Environmental self-care: Have a clean space at work or home. Declutter the areas where you want to focus and feel most at peace.

🌟Physical self-care: Exercise regularly, practice good nutrition, and get 7-9 hours of sleep each night.

🌟Social self-care: Connect with others. Surround yourself with those that bring the most joy and least amount of stress.

🌟Spiritual self-care: Beliefs and values that connect you to your true self can help guide you in moments when you need strength.