5 Quick Tips to ease the stress of being a super-busy...

Nina Manolson, CHC, M.A. 617-771-5121 [email protected] 1

5 Quick Tips to ease the stress of

being a super-busy woman (plus a simple healthy sweet treat!)

Nina Manolson M.A. Certified Health Coach

Psychology of Eating Coach&

Family Wellness Expert

Helping busy women who take care of everything and everyone - start taking care of themselves!

mailto:[email protected]



We all know by now that we are supposed to take care of ourselves. But as busy women know it’s not quite as simple as it sounds. Most of us are busy taking care of others and often don’t take care of ourselves.

These 5 simple self-care secrets will help you put self-care in your life without it taking the whole afternoon.

Choose one of these easy to implement tips and do it right now.See how it feels to make yourself the priority!

And then don’t forget to make yourself a healthy sweet treat that will treat you well!

Enjoy!

Nina

Copyright © 2014 by Nina Manolson All rights reserved. No part of this eBook may be reproduced, translated or transmitted in any form or by any means, electronic or mechanical, including photocopying, or by any information storage or retrieval system, without written permission of the author. Requests for permission for use or for further information may be sent to: [email protected] 617-771-5121




Nina teaches conscientious women how to prioritize themselves in a way that balances their whole life, makes them happier, healthier, and allows them to feel truly good from the inside out.

Nina is a Certified Holistic Health Coach and Psychology of Eating Coach. She holds a Masters In Counseling Psychology, is a Licensed Massage Therapist and a Yoga Teacher. Nina is also a certified Raw-Vegan Food teacher & Chef

With over 20 years in the Health & Wellness field, she offers individualized support, practical tools and a positive mindset that will transform your body, your food, your self-care and family’s well-being.

Nina offers individual and group coaching (primarily by phone),

.

Contact Nina at [email protected] 617-771-5121

Nina helps busy moms who are great at taking care of everything and everyone else - start taking great care of themselves so they can

live in a body and life they love.

Would you like self-care and healthy eating to be part of your everyday life?






1. Breathe

I know, you are already breathing, what I mean is consciously take a long gentle breath right now.

Try this - I promise you will feel different after you do this.

1. Take in a long gentle breath, make it longer than a normal breath but don’t force or push.

2. Now, hold the breath in briefly, and now let it out even slower than you drew it in.

3. Repeat 5 times

4. After you have done it three times, check to see if you can allow your shoulders to relax.




It does sound a bit funny, but try it, you’ll be surprised at the impact.

Try this:

1. Start by shaking your hands, as if you were flicking off a bit of yuck from your fingertips.

2. Let the shake move up to include your wrists and then your arms.

3. Allow the shake to spread to your shoulders, your hips and then right down to one leg at a time.

4. Do this for 1 whole minute.

5. How do you feel? This unique kind of bodywork is called Trager Therapy and it helps release restrictions and re-energize your body.

2. Shake - Shake your body that is




3. Pack-A-Snack

Having a healthy snack, (think: fruit, veg, nuts) at hand will keep you from making a food choice that leaves you with less energy rather than more.

Try This:1. Really, right now, go find yourself a container or re-closable bag.

2. Pack it with a healthy snack - even if you don’t need it right now, do it now and put it in the fridge or in your bag.

3. If you’re having a hard time figuring out what a healthy snack is, start with the delicious healthy date boats at the end of this booklet. For more recipes check out NinaManolson.com

4. Being prepared for your life with food that fuels you is great self-care!




4. Rub Your HeadWe have many nerve endings on our head and we hold a lot of tension in our face. Giving yourself a head massage will shift the way you feel immediately!

Try this:1. Bring both hands up to your scalp. Use your fingertips, (like you were washing your hair) and make small circles on your scalp.

2. Experiment with the pressure. See if you like more or less pressure. Which pressure is more stimulating for your, which more relaxing.

3.Bring your fingertips to your occipital ridge (that’s where the back of your neck and your hairline meet). Make small circle all along that line.

4. Now move your fingers to your temples and make circles.

5. Let your fingers wander along your eyebrows to right between your brows. Make ten finger circles right there on your brow.

6.Next move your fingers down to massage your jaw. Let your circles be a bit firmer and invite your jaws to relax! We hold a tremendous amount of tension in our jaw.

7. Check for any other areas on your head that need massaging.

8 .Finish with a few gentle strokes over your whole head. (The way you would pet a cat or dog).

9. Breath and notice what has shifted.


5. WRITETake a moment right now to write how you are feeling. When you express what you are feeling, you don’t need to work so hard to keep it all in.

Holding on to what you are feeling and thinking can slow you down and make you tired.

Writing helps you regain your energy by not having to remember everything and it also connects you to your own wisdom!

Try this:

Here are two writing prompts to get you going:

1.Right now I am feeling...

2. Some of the thoughts swirling in my head these days are... Take 5 minutes to write.

How do you feel?




An easy & healthy Sweet Treat:

Date BoatsHere are three variations depending on your time and taste:

Basic Date Boat:

Ingredients:1 medjool date2 walnut halves

1. Cut the date in half, take the pit out.2. Put the walnut halves inside the date halves 3. Enjoy!

Creamy Date Boat:

Ingredients:1 medjool date1 tablespoon of raw almond butter

1. Cut the date in half, take the pit out.2. Stuff the date halves with the almond butter

Energy Date Boat:Ingredients:1 medjool date1 tablespoon of raw almond butter1 teaspoon of raw cacao nibs (you can find these at most health food stores.)

1. Cut the date in half, take the pit out.2. Stuff the date halves with the almond butter3. Sprinkle raw cacao nibs on top! The nibs will give you a nice crunch and an energy lift.


Taking care of yourself is not only a gift to yourself,

it’s a gift to everyone in your life.

Deeply nourish yourself.You’re worth it

For more powerful tips to help you feel truly good from the inside out come visit me at:



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