Reclaim Your Energy: A Simple Self-Care Tip for Women
Do you ever feel overwhelmed by the constant demands of everyday life—waking up feeling drained, juggling multiple responsibilities, and letting precious moments slip away? If you’re a woman who often feels like you’re running on empty, you’re not alone. I understand the challenges you face, and I’m here to share a simple, life-changing tip to help you reclaim your energy and show up as your best self.
Why Self-Care is Essential
Self-care isn’t a luxury—it’s a vital part of your well-being. When you take time to recharge, you not only boost your own energy, but you also create more space for joy, creativity, and resilience in your daily life. Investing just a few minutes in yourself can transform the way you handle stress and meet life’s challenges head-on.
Introducing the Mindful Breathing Break
One small, intentional change can make a world of difference. I call it the Mindful Breathing Break. This simple practice is designed to calm your mind, reduce stress, and rejuvenate your energy—even when your schedule is packed. Here’s how to get started:
Step 1: Find Your Space
Even amidst a busy day, try to carve out a quiet corner. It might be a few moments in your car, a peaceful spot at your desk, or any place where you can enjoy a moment of solitude.
Step 2: Get Comfortable
Sit or stand in a relaxed position. If possible, close your eyes to help minimize distractions and fully immerse yourself in the experience.
Step 3: Take Deep Breaths
Inhale: Slowly breathe in through your nose for a count of 4.
Hold: Pause and hold your breath for another 4 counts.
Exhale: Gently exhale through your mouth for 4 counts.
Repeat this cycle for 2 to 5 minutes. This steady rhythm of deep breathing helps lower stress levels and increases oxygen flow, promoting a clearer, calmer mind.
Step 4: Focus on the Present
As you breathe, let go of any lingering thoughts or worries. Concentrate solely on the sensation of your breath—the way it fills your lungs and the release as you exhale. Allow each breath to wash away tension and invite a sense of peace.
The Benefits of Mindful Breathing
This simple practice is more than just a break—it’s a powerful tool for:
Reducing Stress: Lowering your stress levels and promoting a sense of calm.
Enhancing Clarity: Improving your focus and mental clarity.
Boosting Energy: Giving you a quick reset to approach your day with renewed vigor.
Why It Matters
Women often juggle a multitude of roles and responsibilities, and it's easy to lose sight of your own needs. By taking just a few minutes to care for yourself, you’re not being selfish—you’re investing in your well-being. When you’re recharged and centered, you’re better equipped to handle the complexities of life and create more moments of joy and fulfillment.
Make It a Daily Habit
I encourage you to integrate the mindful breathing exercise into your daily routine. Whether it’s first thing in the morning, during a quiet moment at work, or whenever you feel the pressure mounting, these small, intentional breaks can lead to significant improvements in your overall well-being over time.
Ready for More?
If you’d like to explore more personalized strategies to boost your energy and manage stress, I’d love to chat with you! Consider scheduling a free transformation call with me to discuss additional self-care tips and tailor a routine that suits your unique lifestyle.
Book Your Free Transformation Call
How to Stress Less and Stay Energized This Holiday Season
The holidays are often described as the most magical time of the year—but let’s be honest, they can also be the most exhausting. Between shopping for gifts, decorating the house, cooking, and trying to create the “perfect” holiday for your family, it’s easy to feel overwhelmed and drained.
I know that feeling all too well because I’ve been there.
There were so many holidays when I couldn’t fully participate in family gatherings. Sometimes, food allergies forced me to leave early. Other times, I was just too exhausted to stay awake and had to go take a nap. I missed out on moments I’ll never get back, and it makes me sad to think about the memories I missed and the traditions I didn’t get to create with my kids during those years.
Looking back, I wish I had known how to manage my stress and support my energy so I could have been more present. That’s why I’m so passionate about helping women like you find ways to stress less and stay energized—because you deserve to fully enjoy this season with your loved ones.
If the holidays often leave you feeling drained, here are three simple steps to help you stress less and boost your energy this year:
1. Simplify Your To-Do List
It’s so easy to get caught up in the endless “shoulds” of the holiday season. You should bake 10 different kinds of cookies. You should attend every event you’re invited to. You should make everything look Pinterest-perfect.
But here’s the thing: You don’t have to do it all.
Take a moment to prioritize what truly matters to you and your family. Focus on the traditions and activities that bring joy, and give yourself permission to say no to the rest. The holidays aren’t about perfection—they’re about connection.
2. Fuel Your Body Right
It’s tempting to live off sugar cookies and coffee during the holidays, but that only leads to energy crashes and feeling worse in the long run. Instead, try to prioritize balanced meals and snacks that keep your energy stable.
A simple formula to remember is protein + veggies + healthy fat. For example, grab a handful of nuts and some sliced veggies for a quick snack, or pair your holiday meal with a big salad or roasted vegetables.
Fueling your body with nourishing foods can make a world of difference in how you feel—and how much energy you have to keep up with the season’s demands.
3. Rest and Recharge
Your to-do list will still be there tomorrow. Give yourself permission to rest when you need it.
That might look like taking a short nap, enjoying a quiet cup of tea, or going to bed a little earlier than usual. Whatever helps you feel recharged, make it a priority. Remember, you can’t pour from an empty cup.
You Deserve to Cherish the Holidays
Looking back, I wish I had known how to better manage my stress and fatigue during those overwhelming years. I wish I could have stayed at the table a little longer, laughed a little harder, and created more lasting traditions with my kids.
But I can help you avoid those same regrets.
You deserve a holiday season where you feel connected, joyful, and present. Start with these small steps, and see how much lighter the season can feel when you prioritize your energy and well-being.
This year, let’s make the holidays one to remember—for all the right reasons.
Rediscover the Joy of Christmas Cookie Baking (Without the Exhaustion!)
When I think back to Christmas as a child, some of my favorite memories are in the kitchen with my Grandma. She spent hours—sometimes days—baking cookies, creating the most incredible variety of treats. By Christmas, she’d have boxes filled to the brim with cookies for all the kids and grandkids.
Those boxes weren’t just desserts—they were gifts of love. And honestly, they remain some of the best Christmas presents I’ve ever received.
Naturally, I wanted to continue that tradition with my own kids. But when I tried, it felt overwhelming. I could barely manage the day-to-day tasks of getting dinner on the table, let alone spend hours baking dozens of cookies. I found myself wondering, How can I carry on this tradition I love when I feel so drained?
If this sounds familiar, you’re not alone.
The good news is, you can enjoy holiday baking with your family—without spending all your energy or compromising your health goals. With a few tweaks, this cherished tradition can become manageable and even energizing.
Here are my favorite tips for making Christmas cookie baking healthier, easier, and fun:
1. Choose Simpler Recipes
Not every holiday cookie has to be a 12-step masterpiece! Stick to recipes with fewer ingredients and easy-to-follow instructions. Classic sugar cookies are a staple, and they can easily be made with healthier ingredients like almond or whole-grain flour.
2. Make Healthier Ingredient Swaps
You don’t have to sacrifice flavor to make your cookies better for you. Try these simple substitutions:
Use coconut sugar or honey instead of refined white sugar.
Swap traditional flour for almond flour or whole-grain flour to add fiber and nutrients.
Use dark chocolate chips instead of milk chocolate—they’re lower in sugar and higher in antioxidants.
3. Make It Social
Baking doesn’t have to be a solo project! Invite your kids, a friend, or a family member to join you in the kitchen. Not only will it lighten the workload, but you’ll also create memories together—just like my Grandma did for me.
4. Plan Ahead
One of the best ways to make holiday baking less stressful is to break it into manageable steps:
Prep your dough a day or two in advance and refrigerate it until you’re ready to bake.
Use freezer-friendly dough recipes so you can bake fresh cookies on a low-energy day.
5. Focus on Joy, Not Perfection
Remember, the goal isn’t perfectly decorated cookies—it’s creating joyful moments with your loved ones. Embrace the messy frosting, let your kids go wild with sprinkles, and enjoy the process!
Bonus: A Healthier Sugar Cookie Recipe
If you’re looking for a delicious, better-for-you cookie to try this holiday season, this one’s for you:
Ingredients:
1 ¾ cups almond flour
½ cup coconut flour
¼ tsp sea salt
¼ tsp baking soda
½ cup coconut sugar
⅓ cup melted coconut oil
2 tbsp honey or maple syrup
1 large egg (or flax egg for vegan)
1 tsp vanilla extract
Directions:
Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
In a large bowl, combine almond flour, coconut flour, sea salt, baking soda, and coconut sugar.
Stir in the melted coconut oil, honey or maple syrup, egg, and vanilla extract until a dough forms.
Roll out the dough between two sheets of parchment paper to about ¼-inch thickness.
Use cookie cutters to shape the cookies, then transfer them to the baking sheet.
Bake for 8–10 minutes or until the edges are golden. Let cool before decorating.
Optional Decoration:
For a healthier frosting, mix plain Greek yogurt with a drizzle of honey. Spread it on your cookies and sprinkle with shredded coconut or naturally colored sprinkles for a festive touch.
Final Thoughts
Christmas cookie baking doesn’t have to be exhausting—it can be a source of joy and connection. By simplifying the process, making healthier swaps, and focusing on what really matters, you can keep the tradition alive without the stress.
I hope these tips and the recipe help you reclaim the magic of holiday baking. If you try the recipe or have your own favorite healthy cookie tips, I’d love to hear about them! Share your creations in the comments or tag me on social media.
Here’s to a season filled with sweet moments, family traditions, and energy for what matters most.
Warmly,
Cindy
Is health and wellness the same or different?
When I was thinking about a name for my business, I wanted it to encompass what health and wellness is completely. It made me ask the question if health and wellness are the same or different? According to The World Health Organization, “Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity, [i] whereas, wellness is a little different. Health Net describes wellness as, “being active in your health journey and making positive lifestyle changes, recognizing risk factors that are harmful and limiting them, changing to a healthy diet for your body, and pursuing spiritual health.”[ii] These are things that you chose to do daily to improve your physical, mental, and spiritual health. So, I learned that to have health we must pursue wellness.
Are you actively participating in your health journey? I know when I was struggling with my health about 15 years ago, I just wanted someone to make it better. I had extreme fatigue, gastrointestinal issues, weight loss, and anxiety. I wanted that complete physical, mental, and social well-being but I found that no doctor, no matter how good, could make me healthy with medication and all the fancy technology if I didn’t find balance with all areas of my life. I also realized that the medical system didn’t look as me as a whole person but separate systems of the body. I had to be active in my health journey. This led me to researching, reading, and listening to every health podcast that I could and then getting a certificate in functional nutrition counseling and a certificate as a culinary nutrition expert. I wish I would have had guidance 15 years ago, someone to educate and coach me. Through this journey I have found that we must find balance in our physical health (diet, movement, sleep, stress), mental health and spiritual health. This is where Cindy Florkey Balanced Wellness came from. It was born of a passion to educate and coach those looking to improve health and wellness in their lives. Are you ready to start that journey?
[i] “First International Conference on Health Promotion, Ottawa, 21 November 1986.” World Health Organization, www.who.int/teams/health-promotion/enhanced-well-being/first-Surgeon, R. R. E. H. a. N. (2021, January 27). What is health and wellness?
[ii] Surgeon, R. R. E. H. a. N. (2021, January 27). What is health and wellness? MedicineNet. https://www.medicinenet.com/what_is_health_and_wellness/article.htm
What is a Healthy Diet
Last week I started a fall reset with a few friends. We are focusing on healthy eating and incorporating healthy lifestyle habits. So, what is a healthy diet? According to the National Library of Medicine, “a healthy diet is one in which proteins, carbohydrates, and fats are consumed in appropriate proportions without overeating while also providing sufficient vitamins, minerals, and hydration to keep the body healthy and having plenty of energy.”[i] I love how Healthline summarizes it by saying: “Healthy eating doesn’t involve any particular diet. Rather, it means prioritizing your health by fueling your body with nutrient-rich foods.”[ii] What foods should we be fueling our bodies with for balanced wellness? To make it simple, whole, real foods that work for your body. Here are some ideas to help you get started towards your healthy diet goal.[iii]
1. Avoid processed foods and sugars.
2. Eat adequate protein in the form of grass-fed or free-range meats, wild caught fish, or organic plant-based proteins.
3. Focus on fruits and vegetables. Half of your plate should include these.
4. Include healthy fats such as olive oil, coconut oil, nuts, avocado, flaxseed, and cold-water fish.
5. Include carbohydrates such as legumes, whole grain (if tolerated), fruits, and vegetables.
What are the benefits of a healthy diet[iv]:
1. Disease prevention
2. Improved gut heath
3. Improved immune function.
4. Improve mental health.
5. Better quality of life
Need help with adding healthy recipes to your diet? Join with me for a virtual cooking workshop on October 28, 2023, at 10 AM.
[i] Cena, H., & Calder, P. C. (2020). Defining a Healthy Diet: Evidence for the role of contemporary dietary patterns in Health and disease. Nutrients, 12(2), 334. https://doi.org/10.3390/nu12020334
[ii] Rd, J. K. M. (2023, March 8). The definitive guide to healthy eating in real life. Healthline. https://www.healthline.com/nutrition/how-to-eat-healthy-guide#should-you-diet
[iii] Diets for Health: Goals and guidelines. (2018, June 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/30215930/
[iv] Healthy Eating: Definition and How To Do It. (n.d.). The Berkeley Well-Being Institute. https://www.berkeleywellbeing.com/healthy-eating.html
Food Philosophy
It all begins with an idea.
Eating for Healing
I have learned from my own health journey that there is not one diet for everyone. What is healing for me may be harmful to you. We each need to find foods that bring balance to our bodies and that will give us an abundant and vibrant life. I believe that food is medicine and sustains our bodies when we consume real, unprocessed foods. What does real food look like? It is:
Vegetables and fruits - preferably organic and locally grown.
Sustainably raised meat (and dairy if tolerated) – grass-fed and pasture raised beef, pork, chicken and eggs.
Wild caught fish.
Healthy oil and fats – real olive oil, grass-fed tallow and lard. (If tolerated, coconut oil, avocado oil, grass-fed butter and ghee).
No fake or processed sweeteners – honey or maple syrup are my top choices.
Non-GMO
Cooking should be simple yet flavorful. Using the guidelines above I can make a meal of sustainably raised meat, a variety of vegetables and an occasional guilt free sweet treat and know I’m feeding my body the nutrients it needs to heal and to lead to that abundant, vibrant life I want.