Healthy Habits for a Busy Mom Life


Mom life is incredible, amazing, and filled with so much love! It’s wonderful to see your little ones grow up to be happy, healthy and enjoying life! That’s what we all want for our kiddos, right?

Exhaustion from long days and lack of sleep, and stress from looming deadlines at work and life in general can come along with the many wonderful experiences of being a Mom!

Remind yourself that it is okay to slow down, and not feel bad for having to step back to take care of yourself, even if it just for a few minutes.

The key to living healthy while having a family is to keep it simple, not overcomplicate or overthink things.

And most importantly, know that taking care of yourself is not selfish. Think of it as if you don’t make the time to care for yourself, you are actually doing a disservice to your family who needs you to be there for them. If you don’t have energy, feel cranky, or just completely burnt out, you will be useless to anyone.

Taking care of ourselves does not have to be complicated. In fact, it can be as SIMPLE as this….

1. Hydrating first thing in the morning is one of the easiest things you can do to improve your health.

Drink 1 glass of filtered water, followed by a cup of warm water with fresh lemon before breakfast. This will hydrate you, help your body flush out toxins (did you know toxins are stored as fat?), fire up your metabolism, help alleviate heartburn and indigestion, and keep your skin clear. The lemon is great for its Vitamin C and helps with digestion.

2. Keep 5 simple recipes on your kitchen counter always.

Doing this will save you from downing a bag of chips or ordering takeout when you are starving and tired come to dinnertime. These recipes should be simple enough that you can whip them up in about 15-20 minutes with your eyes closed, and contain ingredients that you usually keep on hand.

Quinoa with roasted vegetables.
Vegetable soup
Vegetable stir fry
Curry Vegetable dish
Baked Fish with roasted vegetables
Stuffed mushrooms or zucchini
Lettuce Taco wraps

3. When you cook, batch cook.

You don’t have to cook every night to eat well and stay healthy. However, when you cook, always make extra. It doesn’t take any more time to make 2 cups of quinoa instead of 1 or to roast extra vegetables. Cooking ahead will set you up with healthy lunch or dinner options for the next day or two.

4. Make time for yourself.

Only you can make the time to take care of yourself. I recommend putting time on your calendar and honoring this time by not cancelling on yourself! Taking time out to rejuvenate is sometimes all we need to feel energized, and can allow you to gain a new perspective on things.

Take a bath or steamy shower, enjoy a walk around the block, stretch your body, sit in a comfy chair and practice deep breathing, or read a book for a few minutes… whatever you would like!

5. Indulge in key supplements.

Our body runs on required vitamins and nutrients, and our digestive system runs on required “good bacteria” to function properly. Take a high-quality soil-based organism probiotic, and a Vitamin D3 supplement. Our gut houses 70% of our immune system, and good digestion is crucial for overall health, so therefore a healthy digestive system is key to good health. Vitamin D3 plays a role in fighting disease, supports the immune system, brain, and whole nervous system, reduces depression, maintains the health of bones and teeth, improves lung function and cardiovascular health, and reduces the risk of diabetes.

Business of the Month Highlight: Better Behavior Therapy


1. What types of services does Better Behavior Therapy offer?
Better Behavior Therapy is a small, locally owned and operated Applied Behavior Analysis provider. We are located in Pinellas and Hillsborough counties and provide services in a variety of schools, community locations, family homes, and our clinic. We offer one-on-one ABA therapy, parent training, social skills groups, Florida Virtual School support, and a classroom readiness program. Our mission is to provide reliable behavioral services that produce lifelong changes. At Better Behavior Therapy, ABA is not just a science; it is a way of life.

2. What is ABA Therapy?
ABA is a science that is devoted to the understanding and improvement of socially significant behaviors. It is data driven, individualized, and proven by research to modify behavior. We specialize in many different areas of ABA, including early intervention, verbal behavior training, natural environment training, functional communication training, prevention strategies, exposure therapy, parent and teacher trainings, social skill trainings, self-help skills, leisure skills, potty training, feeding programs, precision teaching, and classroom readiness skills.

3. How can ABA Therapy improve a child’s life?
We have clients with a wide range of disabilities including autism, anxiety disorders, down syndrome, attention deficit disorders, intellectual disabilities, traumatic brain injuries, selective autism, chromosomal disorders, and individuals who are neurotypical with behavior concerns. ABA therapy provides an individualized treatment package that is used to teach and modify behavior in both contrived and natural settings. This science can be taught to the child’s caregivers, teachers, siblings, coaches, and therapists from other disciplines to increase their likelihood for success when interacting with a wide variety of people. ABA therapy is also portable. Wherever the child goes, ABA therapy can go. This, in turn, will allow a child to succeed in their community, wherever that may be. Ultimately, ABA therapy will improve a child’s life by teaching them the skills they need to access preferred people, places, and things that bring them and their community happiness and fulfillment.

Better Behavior Therapy
5880 49th Street North Suite N-207
St. Petersburg, FL 33709

Top 5 Ways to Stay Healthy during the Hoildays


During the holiday season, we tend to be more stressed and over eat. So, here I have for you my top five ways to stay healthy and feel your best during the holiday season.

1. Eat a Green Breakfast
Drink a green smoothie. This is an excellent way to start your day off strong and get a ton of your essential vitamins, minerals, and fiber. Kimberly Snyder, a nutritionist I have followed over the past several years promotes a Glowing Green Smoothie which is absolutely delicious and incorporates a tremendous amounts of greens into your diet.
Check out her recipe:

2. Take Probiotics
Take a daily probiotic supplement to get your gut functioning at its best with good bacteria, and to continuously cleanse your body. 70% of our immune system is housed in your gut, so your gut health is extremely important for your overall health.

3. Promote Good Digestion
Digestive enzymes help break down larger molecules so they are more easily absorbed in the body like difficult to digest proteins, sugars, gluten, casein and lactose. Also, digestive enzymes can help heal leaky gut, improve symptoms of acid reflux, enhance nutrition absorption and prevent nutritional deficiency. Be sure to choose a whole foods, plant and fruit sourced supplement. Drinking herbal teas like peppermint, dandelion, and ginger 30 minutes after meals will also help support digestion. Try not to drink so much so close to a big meal to help promote better digestion.

4. Sleep Well
Try to get an adequate amount of sleep each night, which is about 7-8 hours. A good night sleep will do wonders for your overall health by boosting your immune system and energy, help destress, improve your concentration and focus, and so much more. Sleeping recharges your whole system, especially your brain. When you are sleeping, your brain has a very unique system of filing and filtering the important and unimportant things. Therefore, when you do not sleep well, or sleep very little, you are not giving your brain the ability rest, cleanse, file and delete.

5. Walk after Eating
Walking after eating will help promote better digestion, improve blood sugar levels, improve blood circulation, reduce stomach issues like acid reflux and heartburn, provide better sleep because your stomach isn’t on override trying to digest your food all night, and help with weight loss. This is a great way to move your body and destress. 15-30 minutes of walking is all you need to naturally improve various functions of your body.

Glorious Greens

Green vegetables are the most commonly missing food in modern diets. Learning to incorporate dark leafy greens into the diet is essential to establishing a healthy body and immune system. Greens help build your internal rainforest and strengthen the blood and respiratory system. When you nourish yourself with greens, you may naturally crowd out the foods that make you sick. Leafy green vegetables are also high-alkaline foods. Alkaline minerals in our bodies neutralize acidic conditions caused by the environment. Green vegetables help to replenish our alkaline mineral stores and filter out pollutants.

Green is associated with spring – the time of renewal, refreshment, and vital energy. In Chinese medicine, green is related to the liver, emotional stability, and creativity. Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Although choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all.


Benefits of Consuming Dark Leafy Greens:
 Blood purification
 Cancer prevention
 Improved circulation
 Strengthened immune system
 Promotion of subtle, light and flexible energy
 Improved liver, gall bladder, and kidney function
 Cleared congestion, especially in lungs, by reducing mucus
 Promotion of healthy intestinal flora

Kale  best for eyes
Collard Greens  best for fiber
Arugula  best for endurance
Garden Cress  best for detoxing
Spinach  best for sneaking in greens
Beet Greens  best for energy

Experiment with Greens
There are a wide variety of greens available year round, so explore options that you can enjoy and eat often. If you get bored with your favorites, be adventurous and experiment with new greens that you’ve never tried before. Common options include bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, and dandelion. Arugula, endive, chicory, lettuce, mesclun, and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. Spinach, Swiss chard, and beet greens are best eaten in moderation because they are high in oxalic acid, which inhibits the absorption of the calcium in these foods. Rotate a variety of fresh greens into your diet to achieve the maximum benefits.

Cooking Greens
Try a variety of methods like steaming, boiling, sautéing in olive or coconut oil, water sautéing, waterless cooking, or lightly pickling (as in a pressed salad). Boiling helps greens plump and relax. Boil for under a minute to avoid losing nutrients in the water. You can also drink the cooking water as a health-giving broth or tea if you’re using organic greens. Steaming makes greens more fibrous and tight, which helps you feel fuller, longer. This is a great method to help curb your appetite for those trying to lose weight. Raw salad is also a convenient preparation for greens. It’s refreshing, cooling, and supplies live enzymes.

Have you had your greens today?

Do you need help with recipes, meal planning, or any nutritional advice? Be sure to ask Tara!

What is the Best Way to Stay Healthy through Pregnancy?


As a Chiropractor who specializes in prenatal care, I have always been an advocate of women taking care of themselves through pregnancy. However, now that I am 27 weeks pregnant myself, I realize the importance of this now more than ever! So many of my patients are asking me, “how are you feeling now that you are so far along?” I always answer that I feel fantastic! I have been taking great care of myself through this pregnancy, and have a wonderful healthcare team on my side. For those mommas who are wondering how to take care of themselves and have the best pregnancy possible, I will tell you the top 5 things that I recommend:

1) Regular Chiropractic Care: I have been under regular chiropractic care for over 10 years, however, pregnancy is a crucial time to continue regular adjustments for several reasons:
a. Chiropractic adjustments allow our master control system, our nervous system, to function properly. Since mom shares a nervous system with baby, this is imperative for mom to be healthy, and for proper growth and development of your little one!
b. Chiropractic adjustments (utilizing the Webster technique) allow for the hips and soft tissue structures to balance so that the baby receives proper nerve flow, and so baby can naturally go into the best position possible for birth. This also leads to a shorter, less painful, and more straightforward delivery both for mom and baby! Who doesn’t want that??
c. Mom’s body is constantly changing throughout pregnancy and chiropractic care allows mom to adapt to these changes. This leads to a MUCH more comfortable and pain free pregnancy!

2) Massage: My career as a chiropractor is extremely physical and I have to keep up with its demands (in addition to the increased physical demands of pregnancy). In order to keep my body functioning optimally and reduce overall stress, I get 2 prenatal massages each month. This not only promotes overall wellness but helps to improve circulation, reduce muscle tension, and relieves physical stress placed on various joints.

3) Acupuncture: Acupuncture helps to regulate hormones which can not only help with infertility (prior to conception), but can also minimize typical pregnancy symptoms including heartburn, nausea, or overall stress. In addition, towards the end of pregnancy, different acupuncture points can be used to promote labor and get things moving! I get acupuncture treatments every 4 weeks to keep my hormones in check.

4) Proper Nutrition: In addition to eating clean whole foods, I take a daily whole food based prenatal vitamin. There are several that are wonderful choices, however, I personally use Innate Choice Baby and Me Prenatal vitamin. A whole food based prenatal is able to be absorbed and readily used by the body for nutrients.

Furthermore, I would suggest having blood work done throughout the pregnancy so that you can see if you deficient in any nutrients or vitamins and find a high quality supplement to help with those deficiencies.

5) Regular Movement: Whether this is a prenatal yoga class, a long walk on the beach, or a swim, movement is key to keeping your body in optimal shape during pregnancy. Stay away from high intensity workouts and find a low impact exercise that you enjoy doing to keep your body moving! I do some sort of exercise/movement each day to keep my body in shape!

Happy National Chiropractic Month (October)!

Let’s go back to the basics…

What is chiropractic?

Chiropractic emphasizes the power of the body to heal itself without the use of drugs or surgery. The practice of chiropractic focuses on the relationship between structure of the spine and function of the nervous system, and how that affects overall health. Chiropractic care aims to address the whole body, enhancing the ability to think, move, and perform optimally!


What can chiropractic care help with?

Just to name a few…
colic, acid reflux, ear infections,
ADHD, ASD, SPD, anxiety, stress
insomnia, vertigo,
digestive issues, allergies,
sciatica and back pain during pregnancy,
neck pain, headaches and migraines,
frozen shoulder, scoliosis,
athletic performance

Who can seek help from a chiropractor?

In one word… everyone!
Everyone from birth to adult can benefit from chiropractic care.

teagan  dani

5 Things you should know about Chiropractic Care


1. There are no age limits: Chiropractic care isn’t just for adults – it’s for everyone who wants to live and feel better, from newborn infants to seniors and everyone in between. Adjusting techniques are tailored to the size, weight, and each individual’s specific spinal issue.

2. The first sign of a problem isn’t always pain: A lot of patients come to us because they are in pain. Even if your pain is relatively new, the root cause of it could be weeks, months, or even years old! Why? Because your body is so adaptive, it can take a long time before it runs out of adaptive capacity and symptoms appear.

3. We’re not magic – your body is: Our methods are simply tools to help your body express true health and wellness. Our job is to get your nervous system functioning optimally, so that your body can heal and self-regulate itself without the need for drugs or surgery.

4. Adjustments are unique, just like you: The beauty of chiropractic care is that we’re able to create an individual care plan just for your specific needs. This helps us target your problem areas and work on uncovering the root cause of the issue.

5. Optimal results are a team effort: If you feel great after being adjusted, that’s wonderful. Our hope for patients is that their quest for health does not stop there. The best results seem to occur when we do our job (locate and reduce nervous system interference) and you do your job (better nutrition, proper rest and exercise, reducing stress, and keeping your regular visits with us).

Call or Text us at (727) 498-5643, or Email us at to make an appointment!

What is a Doula and How can you Benefit from Having one?


From the beginning of time, women have been cared for and nurtured as they become mothers. Family, friends, and the community would gather around the new family to support and guide them during the early weeks and months with a new baby. Now today, we have doulas to be a part of mom’s support system and nurture her.

A doula is “a trained professional who provides continuous physical, emotional, and informational support to a mother before, during, and shortly after childbirth to help her achieve the healthiest, and most satisfying experience possible.”

Whether it’s a family’s first or tenth baby, a doula can help support the family, and make the birth and postpartum experience better.

What are the Benefits of Having a Doula?

Physical Support
– Continuous uninterrupted presence; freedom from other obligations, other patients, hospital polices etc. – only there for mom!
– Position ideas with hands-on comfort measures (comforting touch, counter pressure, breathing techniques, etc.)
– Help a malposition baby find its way through the pelvis
Emotional Support
– Help mom and family feel supported, and ease the emotional experience of birth
– Knowledge and understanding of emotions and physiology of labor
– Ability to remain calm and objective for mom
– Be the bridge of communication between mom and her providers, and advocating for mom’s wishes and goals
Partner Support
– Support the birth partner in being as involved as they’d like with the birth
Maternity Care
– Reduces the length of labor
– Less likely to need Pitocin
– Less likely to have a cesarean birth
– Less likely to use any pain medication
– More likely to rate their childbirth experience positively
– Increases breastfeeding and enhances bonding time

doula                 doulas

The acceptance of doulas in maternity care is growing rapidly with the recognition of their important contribution to the improved physical outcomes and emotional well being of mothers and infants.

For more information check out “The Doula Book,” and

Did you know that Tara is a certified DONA doula? Ask her any questions!

Business of the Month Highlight: The Birth Center of St. Pete


1. What inspired you (Jessica Willoughby, owner and Midwife) to become a Midwife?
I became a midwife because I wanted to work in healthcare with healthy people. Midwives help keep birth safe and normal. We follow a wellness model that sees pregnancy and birth as normal until proven otherwise.

2. Why would a woman choose to delivery at a birth center versus a hospital?
There are a lot of reasons why women choose out of hospital birth, but I think one of the main reasons is for the autonomy. Women want control over their bodies, their babies, and their birth. As a midwife, I work with women and their families to help promote the best experience by giving them information and the space to make the choices that are best for their family. I don’t make decisions for women; we work together as a team in the decision making process.

3. What services do you offer at the Birth Center of St. Pete?
We offer complete prenatal care, labor, delivery, and postpartum services at the birth center and at home births.

4. What are the benefits of a water birth?
Immersion in water is a great way to help alleviate pain in labor. A water birth may also prevent tears during birth. We do water labor births at the birth center and home births. More than 75% of our births are water births.

The Birth Center of St. Pete

1405 Dr. Martin Luther King Jr. St. N.
St. Petersburg, FL 33704
(727) 895-2300

How to Have a Good Night’s Sleep


Sleep is one of the most important things you can do for your health daily. Sleeping recharges your whole system, especially your brain. When you are sleeping, your brain has a very unique system of filing and filtering the important and unimportant things. Therefore, when you do not sleep well, or sleep very little, you are not giving your brain the ability rest, cleanse, and file and delete.

To function at our best and have our bodies function optimally, we need adequate and consistent nightly rest. What happens when we don’t get enough quality sleep? We have fatigue, irritability, low productivity, mood swings, and poor behavior. This puts us at greater risk for heart disease and cancer, and harms the brain by halting new neuron production, interferes with growth hormone production, weakens your immune system, decreases problem solving ability, and causes constipation and trouble focusing. Even a few days of sleep deprivation or disruption, can increase appetite, increase blood pressure and cortisol levels, and elevates insulin and blood glucose. These changes can lead to an increase in memory impairment, and an increased risk for Alzheimer’s and dementia.


Common Sleep Disruptors:

Noise: Even unconsciously observed or background noise in people’s normal surroundings, such as local traffic, music, and television, can have a negative impact on your sleep quality.

Stress: Stress keeps the brain active and impedes “sleep initiation” through stimulating the body.

Alcohol, Nicotine & Caffeine: Consumption of alcohol shortly before bedtime can impair sleep that night, and alcohol dependency can lead to chronic sleep problems. Even if alcohol helps you doze off quickly, after it metabolizes it will interrupt your sleep later. In addition, exposure to nicotine is associated with sleep problems. Large doses of caffeine close to bedtime will disrupt sleep. The half-life for caffeine is about 4 to 6 hours.

Technology: Blue lights from computers and phones are very stimulating and places stress on your eyes. The blue lights send signals to your brain that you should be on full alert, when it is actually time for bed. F.lux is a great app to download that adjusts the color of the screen to adapt to the time of day.


How to have a Good Night’s Sleep

Exercise: Moderate bouts of exercise lead to improvements in the following night’s sleep. Even a little will go a long way; just 10-20 minutes of yoga or light exercise daily will help you sleep better. A daily 15-30 minute walk after dinner is a great way to increase digestion, move your legs, and promote better sleep.

Establish a Bedtime Routine: Maintaining the same bedtime and waking time make it easier to sleep deeply and wake more easily. Creating a routine of limiting electronics at least one hour before bed, drinking a warm cup of tea (chamomile, lemon balm, dandelion, passionflower), taking a warm bath, stretching, meditating, and reading a book is an excellent routine to develop to help promote and improve sleep.

The Bed is for Sleeping: Keeping your bedroom as a sleeping sanctuary is a great way to consciously think that your bed is for sleeping only. Avoid over stimulating tasks in bed such as work and technology use, to help your brain efficiently kick into sleep mode. Use a Himalayan salt lamp, essential oil diffuser, air purifier, and play meditation music to help create a calming and sleeping sanctuary.

Regular Chiropractic Care: Chiropractic care works with your nervous system, which is the master control system of your body; controlling and coordinating all your organs and systems. Adjustments activate the parasympathetic, “the rest and digest” portion of your nervous system, and as a result, decreases stress and promotes relaxation within your body. Less stress and more relaxation improves your overall quality of sleep.

Business of the Month Highlight: LiFT Academy


  1. Why was LiFT Academy created?

LiFT is the vision of three moms who wanted an exceptional educational program for their own children; each of whom had learning differences. They wanted an inclusive and accepting environment where children would be free from bullying so they would have the peace to learn and grow. They wanted academic expectations placed on each and every student, regardless of their abilities and learning differences. They wanted a blend of education and life skills which prepared each child for successful independence.

They took their vision and plan to two other colleagues, mothers, and friends. On January 9, 2013, these five women and educators opened the doors to LiFT Academy with 17 students.

Today, LiFT boasts an enrollment of 115+ students, 30 staff members, and a post-secondary transition program. The vision does not stop there. The founders have a hope to build a living community for the LiFT graduates as well. Their philosophy, as Mother Teresa once said, “Dream deep, for every dream precedes the goal.”

  1. What type of programs does LiFT offer that other schools do not offer?

We serve students with neurodiversities such as autism, intellectual disabilities, development delays, and down-syndrome, and more at LiFT Academy and LiFT University, in a safe, inclusive environment. LiFT Academy is designed for K-12 students and our LiFT University transition program serves students age 18-23, who work towards successful independence through integrated academics, social skills development, intensive life skills training and career readiness through community internships.

  1. Do you have any upcoming or recurring events?

“LiFT Your Spirits” at the Derby is our annual mixer and auction, with 100% of our proceeds going to benefit our students. Mark your calendars for May 5, 2018 for our Cinco De Derby Party at the Coliseum! If you are interested in participating as an event sponsor, donor, or attendee please contact Jodie Miller at

  1. How do I find out more information about LiFT?

Visit or call 727-258-7659 to schedule a tour, volunteer, or request to receive information and quarterly newsletters.


LiFT Academy and LiFT University

13400 Park Blvd

Seminole, FL 33776