How can we take the best care of ourselves when we are all so busy? How can we be empowered to optimize our health and have more energy and joy in a simple way so it doesn’t feel like “one more thing to do”? Check out my Simple 4 Steps Below for more ease and flow. Simply add 1-2 things from each step daily!

#1 Nutrition ~ Creating and focusing on healthier eating habits (especially for
teens) specifically with our periods in mind can be super simple. Focus on eating more organic whole fresh foods and making sure you are drinking a lot of water daily. Eat a Rainbow on your plate of colorful veggies and fruits.

• Protein: Make sure you are getting enough protein daily. Grass fed beef, organic chicken, nut butters, eggs, nuts, seeds and beans are all great sources of protein.
• Healthy Fats: Add in healthy fats. Avocados, coconut oil or flakes, olive oil, and nuts are all good options of healthy fats. Healthy fats help support our brain health and help stabilize our energy levels. Wild salmon, grass fed beef and chia seeds are high in omega-3 fats. Omega-3 fats are anti-inflammatory.
• Reduce Sugar and Processed Foods: Put down the box of cookies! HA! Eating less sugar will help stabilize hormones all month long. When you crave sugar, try eating an organic apple with almond butter or a few pieces of dark chocolate (over 70 percent is best).
• Love Your Liver Up: To help with hormone fluctuations and when we are on our periods it’s great to support our liver, as it’s our largest detoxifying organ in the body. One way to do this is to eat bitter foods. These bitter foods help gently detox the liver. Some bitter food options are arugula, artichokes and lemons. Simply add a squeeze of lemon to your water daily. You can also add in more cruciferous veggies like broccoli and cauliflower. Cruciferous veggies help gently detox the liver too. You’ll know your liver needs some extra love when you notice more irritability, skin flare-ups and fatigue.

* If you’re on your period eat foods rich in iron like grass fed beef, beans, dates and dark chocolate. Focus on more recharge time, hydration, and adding in more daily anchors ( see about anchors below)

#2 Anchors/Self Care ~ Anchors are like habits that you do daily for yourself to
make YOU feel good. They are also acts of self-care that helps you ground into each day and can help manage stress that may arise. Some anchors could be more sleep, eating more veggies, walks in nature, exercise, writing in your journal, sipping your tea little longer etc.

**When we are being consistent with adding in nutrient dense foods, creating
healthier eating habits become easier to anchor into.

#3 Joy ~ What makes you happy, joyful and Lit up? Do more of that! Laugh More, Watch funny movies etc. You can also be a joy generator sprinkling a little love and joy whenever you can.

#4 Make Movement Fun ~ Move your body daily and Make It Fun… dancing,
jumping rope, ridding your bike, a walk, a run or anything that is fun!

Be Nourished & Be Well,
Amy Hudgens B.A, CNC- Founder of The Nourished Girls Project

Follow along Amy's latest interview series, Raising Nourished Girls, and hear from top experts about puberty, nutrition, health and empowerment.