Formerly Shea Family Chiropractic

Rituals are what make self-care practices sustainable. Our willpower is only so strong and we can only make so many decisions per day. Having a solid foundation of positive rituals, habits and routines is what creates a healthy and happy life. Rituals are based in self-worth and allow us to feel productive, efficient, fulfilled and authentically happy. For tips and tricks on how to create positive rituals in your life, give this episode a listen!

Special guest, Sal Di Stefano, the host of the top rated health and fitness podcast, Mind Pump, joins us this week to chat all about smart and efficient movement, prioritizing long-term health, mind and body adaptability and how to make a workout program fit your needs, goals and lifestyle. Sal, Dr. Shea and Rachel dive deep into the concept of “listening to your body” and discuss action steps any person can take to become more in tune and connected with their bodies. This is an informative episode, backed with research, personal stories, and resources. If you’re looking to begin your health and fitness journey, feel stuck on your current plan, or want to learn how to maximize your efforts in the gym, this episode is for you! Check out Sal on Instagram @mindpumpsal Check out the Mind Pump gang on Instagram @mindpumpmedia and on YouTube here.

On this week’s episode of The Aligned Life Podcast, Dr. Shea & Rachel go deep into discussion about self-care and why prioritizing a self-care practice into your life is not selfish. Self-care is more than just the occasional pedicure or bubble bath. It’s about taking care of your emotional and physical health through restorative activities, being kind to yourself, and removing shame and guilt (from yourself and others) from the equation. Dr. Shea and Rachel provides strategies and insight to help you to assess your self-care practices more objectively so that you can live a life a happy and balanced life.

If you're looking for fun ways to spruce up your morning cup of joe, I’ve got you covered! My day doesn’t get started until I have a warm cup of coffee in hand.  Not because I need the caffeine to get me going (although it is a nice perk), but because I love the ritual surrounding this routine I’ve thoughtfully created. One of the many reasons why I love my morning coffee is because this is the time I am able to sit quietly with myself, write in my daily journal, pull out my planner to see what I have going on for the day, and cuddle up with my dogs.  It’s true comfort, an act of self-love, and a non-negotiable in my life. I also love this time because I genuinely enjoy the coffee I have mindfully created, which is the real reason why I’m writing this post. I want to share some ways you can enhance your cup of coffee (or tea) so that you can feel mentally and physically nourished each morning, just like I do. For starters, I use both a combination of my Keurig(because convenience) and a French Press. Either way, I always choose an organic, fair trade coffee. This is what I believe to be best for both your physical health and for the health and well-being of the environment. They have organic and fair-trade options at most grocery stores and even Target. A good medium roast is my favorite. Now lets talk about cream and sugar. It took me a few years to wean myself off of having creamer in my coffee but I am here to tell you that it is possible.  Start off slow, by cutting your creamer portions in half.  I am of the belief that starting your day with processed sugars in conjunction with caffeine is a blood sugar roller coaster waiting to happen.  So if you’re looking to avoid the blood sugar swings, minimize the amount of sugar (and sugar from creamer) you put in your coffee. This will be key to managing your cravings, hormones and mood. Yes, they are all connected. If you do choose to add in sweetener, stick to natural forms of sugar like honey, maple syrup, and coconut sugar.  As for dairy, many individuals are very sensitive or even intolerant to conventional dairy (and don’t always know it). My advice to those who are wishing to keep cream in their coffee would be to use an organic, grass-fed, full-fat heavy