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Mom, SLOW DOWN!

Author: Jessica Gershman

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As women we are nurturers by nature and take care of everyone around us without prioritizing our own needs first. We often find ourselves feeling tired, depleted, exhausted, run down, and overworked. We have nothing left in the tank for ourselves, sound familiar? Momma, you deserve all the love and attention you have been giving away to others for years. Host Jessica Nicole— yogi, chef, and self love advocate will have the tough conversations we moms need to hear, discover topics of healing and growth, and create a sense of community for women wondering what else is out there!. Join us for an opportunity to laugh, share, and SLOW DOWN. Want more? Download the app, The Zen Mommy on Apple and Android.
30 Episodes
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Episode S2E13: Show Notes.Naturopathic medicine, holistic medicine, and functional medicine are all different terms for the same holistic approach to healing the body. Looking at the body as a complete system can change your approach to health and wellness, enabling you to unravel your body’s complex systems, get to the root cause of imbalances and support the body’s optimal functioning. Today’s guest, Swathi Rao, is a functional medicine practitioner who believes in the pillars of eat well, sleep well, move well and poop well to be well. We begin our conversation with Swathi by asking her what lead her to functional medicine after making her start in traditional healthcare, and what it means to her. She tells us about her underlying philosophy for health and touches on what eating well looks like in functional medicine. We talk about the role of healthy movement and why it is so important to get enough sleep every night. Swathi explains the role of the microbiome, the gut-brain connection and the cuddle factor. She tells us where to start to address gut issues and we explore food sensitivities and what causes them. Next, we dive into inflammation, leaky gut and the role of gluten, mindful eating and practicing gratitude towards yourself. We dive into the role of supplements versus medication and where each is appropriate and Swathi shares a bit about her most rewarding work. We hope you join us for a wealth of wisdom on functional medicine and holistic health today. Key Points From This Episode: •    What lead Swathi to functional medicine from her time in traditional healthcare.•    Why eat well, sleep well, poop well, live well have become the defining factors of how Swathi practices medicine.•    What eating well looks like in functional medicine.•    Why children need 10 to 12 hours of sleep per night and adults need a full 8.•    Enriching the microbiome as the foundation of wellness.•    The gut-brain connection and the cuddle factor.•    Where to start to address gut issues: adopt a paleo diet.•    Food sensitivities and what causes them.•    Inflammation, leaky gut and the role of gluten and mindful eating.•    The importance of practicing gratitude for yourself and your contribution to the world.•    How functional medicine has changed throughout the global pandemic and what has been revealed.•    The role of supplements versus medication.•    The hardest cases that Swathi deals with and the most rewarding. •    The problem of inflammation.Links Mentioned in Today’s Episode: Be Well Family Careifm.orgMom, Slow Down!The Zen Mommy on InstagramThe Zen MommySupport the show (https://paypal.me/momslowdown)
Healing Sound Baths with Sarah GardnerEpisode S2E12: Show Notes.Have you ever felt down and unable to pull yourself out of a funk? When the thought of even trying to meditate or start a yoga practice seems like too much? Well, this episode might just have some answers for you! Have you heard of sound baths? They’re not actually baths at all, but rather an immersive sensory experience where healing sound waves wash over the body, activating the parasympathetic nervous system with very little effort on your part. Want to learn more? Luckily, today’s guest will tell you all you need to know. Sarah Gardner, known as The Gardner Girl, is a sound bath artist and mindfulness facilitator who works with corporate clients, athletic teams, coaching cohorts, students, families, and individuals to provide the ultimate experience in passive self-care. In this episode, Sarah shares her personal path to healing and highlights the very real correlation between sound and the human body, explaining how sound baths activate our natural rest, digest, and heal response and some of the other benefits you can receive from a sound bath session. To find out more, tune in today!Key Points From This Episode:•    Find out why Sarah doesn’t refer to herself as a sound healer.•    Her personal path to healing, which began with understanding that it must start within.•    Some of the incremental lifestyle changes she made that amounted to a greater change.•    Understanding that healing paths are non-linear and continuous.•    The energetic catalyst that was Sarah’s first sound bath experience.•    What is a sound bath: an immersive sensory experience involving healing sound waves.•    The very real correlation between sound and the human body.•    How a sound bath activates the parasympathetic nervous system, which is the body’s natural rest, digest, and heal response.•    You don’t need to be coherent to absorb the benefits of this practice; go ahead, take a nap!•    Sarah explains why she calls sound baths a “meditation hack.”•    How sound affects everyone differently depending on our individual human biofields.•    Hear why Sarah doesn’t recommend a sound bath if you have unresolved trauma. •    Learn how she plays the bowls intuitively and improvises depending on the session.•    The imposter syndrome Sarah had to overcome to begin practicing as a sound bath artist.•    Sarah shares her self-care practice, which includes listening to ASMR.•    Some of the other instruments used during sound baths and why the human voice is one of the most powerful modalities.Sarah Gardner on LinkedInSarah Gardner on InstagramThe Gardner GirlMom, Slow Down!Jessica Nicole on InstagramSelf-Love Collective Waitlist Support the show (https://paypal.me/momslowdown)
The Power of Hype with Whitney GeorgeWe all need someone in our lives who can hype us when we need it. Maybe you are your own best hype-person, or maybe you have a person, or people, who you can go to when you need a pick-me-up to get you through whatever slump you might be in. Whitney George is a GO-TO hype mom, an entrepreneur, motivator-mindset coach, Pilates master trainer, and pre/postnatal expert. Yes, she wears all those hats! In today's episode, Whitney gets vulnerable and talks about why she is so passionate about hyping-up other women. It was not always this way for her, and it is a trait she has worked hard to nurture. We hear about the work she did to overcome her triggers and soften to the world. As someone so focused on helping people feel their best, Whitney understands the importance of taking a holistic approach to wellbeing. She shares how a difficult pregnancy led her to reflect on her health and why she felt compelled to share what she has learned with others. Our conversation also touches on why self-care is not selfish and the value of taking time to fill up your cup, the need for community as an entrepreneur, and the power of being receptive to help. So often, as women, we believe we have to do it all alone, but as Whitney shows us, when you have community and people to hype you, you can always go so much further than you could ever by yourself.  Key Points From This Episode:•   Where Whitney gets her boundless energy and ability to hype from. •   Surrender, impact, joy, and peace: the four words Whitney wants to exude. •   The role Whitney's mom played in her life and the work she did to feel less triggered by her behavior. •   Whitney's involvement with yoga, which started when she was in college. •   Hear about Whitney's experience of pregnancy, the difficulties she had, and how she came out on top. •   How becoming a mother to girls changed Whitney's life and outlook. •   Some of the products Whitney created to help pre and postnatal women. •   The importance of doing one thing at a time to achieve a grand vision. •   We have to be able to receive as well as give; it's not selfish to take care of ourselves. •   The value of slowing down and just taking things moment by moment. •   As an entrepreneur, you have to be your own hype person. •   How Whitney preserves her energy so she can replenish her cup. •   Being receptive to help is a skill that we have to learn to cultivate. Links Mentioned in Today’s Episode:Whitney GeorgeWhitney George on InstagramWhitney George on LinkedInWhitney G MaternityClaim Your PowerZach BushAtomic HabitsGreenlightsSoulspace Christian MeditationMom, Slow Down!Jessica Nicole on Instagram Support the show (https://paypal.me/momslowdown)
Raising Highly Sensitive Children with Amy Vasterling Episode S2E10: Show Notes.If you or your child are easily overwhelmed by things like bright lights, coarse fabrics, and intense smells, and you have been described as too much, too sensitive, or too intensive, there is a chance you could be a highly sensitive person. Today's guest, Amy Vasterling, is a highly sensitive individual, who is navigating raising highly sensitive children, and she shares some incredible insights with us. We learn more about what high sensitivity means and the character traits that are synonymous with it. Being highly sensitive is not a disorder, and we must shift the paradigm to view it for its strengths rather than simply trying to make people fit into narrow boxes. Amy shares her own journey of learning about being highly sensitive, as well as examples of how her children benefitted when they were given the space they needed and allowed to tune into their intuition. As work on parenting techniques continues to expand and information becomes more accessible, we are in a position to constantly learn and grow as parents so we can be there for our children in the way they need. If you think that your child might be highly sensitive, this show is essential listening!Key Points From This Episode:•   A look into what it means to be a highly sensitive child. •   Why highly sensitive people often are not categorized. •   Most highly sensitive adults will either be INFJ or ENFP personality types. •   Some of the skills that highly sensitive people typically have. •   Why high sensitivity is not a disorder, but rather an evolutionary necessity. •   The importance of letting highly sensitive people process things on their own time. •   An example of how Amy gave her daughter the room she needed in a specific situation. •   Highly sensitive children know the path of least resistance and know what they need to do. •   Being conditioned into doing things you don’t like sets you up to not speak for yourself. •   Moving past the belief that high sensitivity is a problem.•   Amy’s journey of discovering that she was a highly sensitive person. •   How Amy believes being a highly sensitive person has helped her as a businessperson. •   What you can do if you suspect you have a highly sensitive child. •   The two parenting techniques that work well for highly sensitive children. •   How parents can model behavior for highly sensitive children. •   Some of the work that Amy is doing with highly sensitive children.Links Mentioned in Today’s Episode:Amy VasterlingThe Highly Sensitive PersonSensitive The MovieMaking Work Work for the Highly Sensitive PersonHow to Talk So Kids Will ListenLove & LogicEmpath MamaMom, Slow Down!Jessica Nicole on Instagram  Support the show (https://paypal.me/momslowdown)
Learn how to be mindful with author Aimee Morgan, "The Chaos Antidote; a fable about mindfulness"Episode S2E9: Show Notes. Do you find yourself checking on your phone every few minutes? Do you struggle to be present? Are you often preoccupied with worries about the future and past decisions? If so, mindfulness might be a welcome antidote to the chaos of your modern lifestyle. In today’s episode, we get together with Aimee Morgan to talk about her new book The Chaos Antidote: A Fable About Mindfulness along with its accompanying workbook The Chaos Antidote: Six Week Mindfulness Workbook. In our discussion, Aimee shares her journey to mindfulness after a life-threatening miscarriage prompted her to reexamine her life. After participating in the comprehensive Mindfulness-Based Stress Reduction course by John Kabat-Zinn, she felt compelled to distill those ideas and rework them for her two new books. Aimee reflects on why she chose to disseminate these approaches to mindfulness through fables to make them accessible and ensure a broader impact. Listeners will hear how mindfulness techniques have helped Aimee in her life, what her daily practice looks like these days, and how to start your daily practice. Aimee breaks down her original daily reflection practice GLOWY, as outlined in her workbook, and gives some useful tips for overcoming one's fear of difficult emotions during meditation. We loved having Aimee on the show and had a fantastic conversation full of insightful wisdom, kindness, and hope, you won’t want to miss this!Key Points From This Episode:●      Aimee defines what mindfulness means for her.●      Aimee describes her book The Chaos Antidote: A Fable About Mindfulness and why she chose to share her ideas on mindfulness through accessible stories rather than a traditional self-help format.●      Why the characters in Aimee’s book are relatable, everyday people.●      How Aimee’s book is an accessible way into mindfulness.●      Aimee shares her journey with mindfulness.●      How Aimee took the Mindfulness-Based Stress Reduction course by John Kabat-Zinn and distilled what she learned from it to form part of her book.●      The challenges that mindfulness has helped Aimee overcome.●      The benefit of identifying anxious thoughts.●      How Aimee has learned to self-regulate through mindfulness.●      A description of the workbook that accompanies The Chaos Antidote: A Fable About Mindfulness.●      Aimee shares her daily practice.●      Hear Aimee’s advice for creating a daily mindfulness practice.●      A look out for Aimee’s Mindfulness Academy, coming soon!Links Mentioned in Today’s Episode:Aimee MorganAimee Morgan on FacebookAimee Morgan on InstagramAimee Morgan on GoodreadsMindfulness AcademyThe Chaos Antidote: A Fable about MindfulnessMom, Slow Down!Jessica Nicole on InstagramSupport the show (https://paypal.me/momslowdown)
Many of us understand the importance of yoga and mindfulness. But when you do not have basic necessities like food, shelter, and visibility, you will have difficulty accessing your consciousness. Over the past summer, with growing food lines, police brutality, and a political divide that rocked the country to its core, we saw the struggles that Black and brown communities face being played out time and again. Katara Mccarty has made it her life’s mission to reach out to Black, indigenous, and women of color through her speaking, writing, and philanthropic work. 2020 gave her the fuel to redirect her focus, bringing mindfulness techniques to Black and brown communities through her app, EXHALE. In this conversation, Katara opens up about how being adopted by a Black mother and accepted into the community led her to philanthropic work. We talk about her experience of running a truly inclusive church, given that a lot of organized religion is not accepting of everyone. Our conversation then moves onto systemic racism, where we touch on how we, as individuals, can work to dismantle it, and the power that comes with being open to learning. As we wrap up, we touch on the wellness space and how, through its whiteness, it excludes and can even harm marginalized communities. Taking apart systemic racism is not easy, and we might feel as though we have no part to play. Our actions do not have to be perfect. However, if we approach change with vulnerability and humility, we can make a difference.  Key Points From This Episode:•  Why Katara struggled with a sense of belonging despite having a supportive community.•  The story of Katara’s spiritual journey and how she met her husband.•  The importance of acknowledging the systemic racism that we are upholding.•  Why sitting in neutral and saying you are not racist does not create change.•  It's not that systemic racism does not benefit Black and brown people; it literally kills them.•  Why Katara believes that anti-racism is a practice rather than an endpoint. •  We have to be willing to change and evolve and accept that it will be messy.•  The work that the yoga and mindfulness spaces have to do to be more inclusive.•  Difficulties that Black and brown women have in predominantly white wellness spaces.•  When we think about antiracism, it’s about Black and brown liberation.•  We need to move past an all-or-nothing mentality; there is a full spectrum in between.•  Katara’s impetus for starting the EXHALE app and the feedback she has received.•  How Katara believes we can educate our children about racism; we can learn with them.•  We need brave spaces, not safe spaces for Black and brown people.Links Mentioned in Today’s Episode:Mom, Slow Down!Jessica Nicole on InstagramKatara McCartyKatara McCarty on Instagram‎Red Lips & Eye Rolls Podcast'EXHALE App Supports Emotional Wellbeing Of Black Women'Fannie Lou HamerLayla F. SaadChriSupport the show (https://paypal.me/momslowdown)
Healing Through Plants with Audrey BarronFood is medicine, but the industrialized food system has got so many of us hooked on processed, nutrient-poor food that harms rather than heals us. Audrey Barron is a medicine woman, creative talent, and owner of Ezra’s Enlightened Café in Indianapolis, a vegan, gluten-free, and 100% GMO-free restaurant. She is as passionate about plants as she is about empowering women to take back their own power and heal from the earth while trusting their intuition. Audrey is not simply hopping on the growing vegan trend; she has used plants to heal herself and, in this episode, she shares that journey with us. From struggling with a myriad of health conditions like insomnia, skin issues, and gut problems, Audrey found that eliminating certain foods from her diet and adding more plants changed her life, and the better she started feeling, the more she could learn about the healing power of plants. We talk about mainstream medicine, its approach to dealing with disease, and why this often disempowers people. Our conversation also touches on the importance of listening to your body rather than following food trends, insights into Audrey’s Medicine Woman program, and the power we all have when we listen to our intuition. Audrey's approach to plants and food is mindful, aware, and puts women back in the driver’s seat, and to get a taste of what her message is all about, be sure to tune in today!Key Points From This Episode:•   Audrey’s health struggles, when they reached their peak, and her journey of healing. •   The improvement Audrey saw after eliminating dairy and gluten from her diet. •   Veganism is not necessarily right for everyone; you have to listen to your body. •   The stories Audrey has heard about how a changed diet has improved people’s lives. •   There is a disconnect between mainstream medicine and proper disease treatment. •   We have to find a way to be empowered advocates for our own health. •   As mothers, we have to lead by example and model healthy behavior. •   The reception to Ezra’s in Indianapolis, a place that did not have many healthy options. •   People underestimate the cost of truly organic food; it’s a hard business. •   Why Audrey does not like the idea of fake meat as veganism becomes more popular. •   Small farming can help people who need meat eat higher quality products. •   How having six acres of land has changed Audrey’s life. •   Details about Audrey’s Medicine Woman program and the way it empowers women. •   Aubrey does not want to be an expert; she wants to guide women to their innate expertise.Links Mentioned in Today’s Episode:Ezra's Enlightened CafeGaia ChefMedicine WomanAudrey Barron on LinkedInAudrey Barron on TwitterAudrey Barron on InstagramMom, Slow Down!Jessica Nicole on Instagram Support the show (https://paypal.me/momslowdown)
Speaking up about the imperfect reality of motherhood is important to dispel the guilt and shame surrounding this topic. It’s okay to say that you need time away from your child for self-care! It’s okay not to “bounce back” after having a baby! Motherhood is an incredible thing, and we are blessed to have that experience, but it’s certainly not all perfect and wonderful. It’s a gamut of emotions, but no one talks about it. Adopting a both-and mentality is important – it’s both beautiful and difficult – as is finding the support you need and making sure not to compare yourself with others. Today we are joined by Jaya, a Healthcare Project Manager, mom of two boys, fashionista who loves yoga, spirituality, and who believes in all the connections of people through the heart and soul. Tune into this episode to hear Jaya share her experience of motherhood, both the ups and the downs, as she talks about dealing with family pressure, discovering there is no “normal”, the need for external support, and taking time for yourself. Find out what she learned between baby one to baby two, including accepting her changed body, taking the pressure off of herself to create aspirational content about motherhood for social media, and taking “perfect” representations on Instagram with a pinch of salt. Tuen in to find out more! Key Points From This Episode:•    Jaya talks about the night she had her first son and the disconnect she felt with motherhood.•    Learning to deal with family pressure to have kids and sticking to your own timeline.•    Jaya explains that she wished she knew what she was signing up for – the imperfect reality.•    Learning that there is no “normal”, as Jaya learned with sleep patterns or breastfeeding.•    The shame and guilt around breastfeeding (or being unable to breastfeed).•    It takes a village to raise a child: Jaya talks about the need for external support.•    The issue with the lack of honest feedback and support for postpartum depression.•    Why Jaya believes having freedom of choice is crucial – it’s okay to need time to yourself!•    Accepting changes in your body post-pregnancy and not comparing yourself to others.•    There is only so much you can do as a mother – to be there, you need time for yourself.•    The value of potentially taking a break from social media as a new mom.•    How the tides are changing on social media, with messy, imperfect representations of motherhood overtaking the curated ones.•    Jaya has taken the pressure off of herself to create aspirational content for social media.•    Taking what works for you from influencer’s content and leaving the rest.•    Jaya asks Jessica what inspired her to start her organization.Links Mentioned in Today’s Episode: JayaJaya’s WebsiteJaya on InstagramMom, Slow Down!Jessica Nicole on Instagram Support the show (https://paypal.me/momslowdown)
In the age of highly-curated social media, where so many people are hellbent on showing perfection rather than reality, someone who is unafraid to speak their truth is refreshing. Dana Rebecca Gordon of Dana Rebecca Designs is known for keeping it honest on social media. Her hundreds of thousands of followers agree that showing up and sharing the small moments in life is appreciated. Dana is not only an entrepreneur; she is also a mom and all-around badass. In this episode, we talk about the challenges that come with being an entrepreneur. While it is great to be your own boss, it can often be a thankless job, and this aspect is often not openly discussed. Dana highlights the similarities between being a business owner and a mother and she shares why she thinks that the mainstream idea of balance does not actually exist. We also talk about the importance of modeling self-love for your children, given the pressures that come with social media. Dana grew up with a mother who loved her body and she acknowledges the impact it had on her. Naturally, we touch on the pandemic, and Dana talks about how, despite how difficult it has been, it has given her perspective both with her family and her business. She has shared special moments with her children and established connections with her community by talking about things that are usually off-limits. There is so much power in speaking your truth, and if you feel afraid to use your voice, our conversation with Dana will inspire you to move past that fear.  Key Points From This Episode: •   Get to know Dana, her background, and how she became a jewelry designer.•   The emphasis Dana’s father placed on education despite not going to school himself.•   Not enough people talk about the obstacles that come with being an entrepreneur.•   There is no such thing as balance; you have to accept that something will always give.•   The importance of taking things day-by-day rather than trying to do it all always.•   A big lesson that Dana learned from 2020; you have to learn to let it go!•   Similarities between being an entrepreneur and being a mom.•   Why Dana prefers to take things one day at a time rather than looking at the big picture.•   The thankless work of raising your teams and your children.•   Our actions leave such a big impression on our children.•   There are so many challenges that come with raising children in the age of social media.•   Ways the pandemic helped Dana to reset and think differently about her family and business.•   Why Dana has fallen in and out of love with her career multiple times.•   What Dana has learned from being real and speaking her truth on social media.•   Social media can distort our reality and disconnect us from the world around us.•   Dana Rebecca’s mission to make women feel special no matter their budget.•   What jewelry means to Dana; it’s not just the piece, it’s about the moment attached to it.•   Coming in at price point first: how this approach is shifting jewelry purchasing.•   What Dana would say to her daughters if they wanted to start their own business one day. Mom, Slow Down!Jessica Nicole on InstagramSelf-Love Collective WaitlistDana Rebecca DesignsDana Rebecca Designs on InstagramSupport the show (https://paypal.me/momslowdown)
Putting Your Oxygen Mask on First with Emily NicholsWomen and mothers are conditioned into believing that being exhausted and constantly busy is part of the deal. Yes, life has inevitable demands. But if you do not care for yourself, you cannot look after others. Emily Nichols is on a mission to show women how to put their own oxygen masks on first. As a self-care coach and host of the wildly successful Self Care Isn’t Selfish podcast, Emily inspires women to create habits where they prioritize their well-being once more. In today’s episode, Emily opens up about her own self-care journey that she and her husband embarked on in 2015. We hear about how the Whole30 program helped her break both physical and mental habits that were holding her back. After working on her nutrition, Emily then turned her attention to fitness and mindset. This three-tiered approach of nutrition, fitness, and mindset is the framework Emily now uses to help her clients establish their self-care routines. We also hear about her podcast and what her goals for this platform are. Taking care of ourselves helps us show up better in all that we do, so tune in today to get some inspiration from Emily’s story. Key Points From This Episode:•   What Emily means when she says she wants to help women ‘put their oxygen mask on first.’•   The reason that moms often wear exhaustion and busyness as a badge of honor.•   Emily’s self-care journey, which started in 2015, and how she finds balance now.•   Details about Whole30, the elimination protocol that kickstarted Emily’s health journey.•   Food is part of so many of our experiences, so restriction is not sustainable.•   The physical and mental benefits Emily experienced doing Whole30. •   What Emily’s work as a Whole30 coach entails.•   Why Emily decided to call her podcast Self Care Isn’t Selfish.•   Find out what Emily’s self-care routine looks like at the moment.•   How Emily’s faith has grown over time and how it ties into her taking care of herself.•   Emily’s approach to balance and how she finds flow in her life.•   What Emily hopes her podcast will achieve and the message she wants to leave women with.•   Emily’s favorite way to move her body; she loves burpees!•   Obstacles Emily sees her clients facing when it comes to establishing a self-care routine.Links Mentioned in Today’s Episode: Mom, Slow Down!Jessica Nicole on InstagramSelf-Love Collective WaitlistEmily NicholsEmily Nichols on InstagramEmily Nichols on TwitterSelf Care Isn’t SelfishThe Whole30From Coffee to Wine Jacqueline MartinezOrange Theory Support the show (https://paypal.me/momslowdown)
Speaking up about the imperfect reality of motherhood is important to dispel the guilt and shame surrounding this topic. It’s okay to say that you need time away from your child for self-care! It’s okay not to “bounce back” after having a baby! Motherhood is an incredible thing, and we are blessed to have that experience, but it’s certainly not all perfect and wonderful. It’s a gamut of emotions, but no one talks about it. Adopting a both-and mentality is important – it’s both beautiful and difficult – as is finding the support you need and making sure not to compare yourself with others. Today we are joined by Jaya, a Healthcare Project Manager, mom of two boys, fashionista who loves yoga, spirituality, and who believes in all the connections of people through the heart and soul. Tune into this episode to hear Jaya share her experience of motherhood, both the ups and the downs, as she talks about dealing with family pressure, discovering there is no “normal”, the need for external support, and taking time for yourself. Find out what she learned between baby one to baby two, including accepting her changed body, taking the pressure off of herself to create aspirational content about motherhood for social media, and taking “perfect” representations on Instagram with a pinch of salt. Tuen in to find out more! Key Points From This Episode:•    Jaya talks about the night she had her first son and the disconnect she felt with motherhood.•    Learning to deal with family pressure to have kids and sticking to your own timeline.•    Jaya explains that she wished she knew what she was signing up for – the imperfect reality.•    Learning that there is no “normal”, as Jaya learned with sleep patterns or breastfeeding.•    The shame and guilt around breastfeeding (or being unable to breastfeed).•    It takes a village to raise a child: Jaya talks about the need for external support.•    The issue with the lack of honest feedback and support for postpartum depression.•    Why Jaya believes having freedom of choice is crucial – it’s okay to need time to yourself!•    Accepting changes in your body post-pregnancy and not comparing yourself to others.•    There is only so much you can do as a mother – to be there, you need time for yourself.•    The value of potentially taking a break from social media as a new mom.•    How the tides are changing on social media, with messy, imperfect representations of motherhood overtaking the curated ones.•    Jaya has taken the pressure off of herself to create aspirational content for social media.•    Taking what works for you from influencer’s content and leaving the rest.•    Jaya asks Jessica what inspired her to start her organization.Links Mentioned in Today’s Episode: JayaJaya’s WebsiteJaya on InstagramMom, Slow Down!Jessica Nicole on Instagram  Support the show (https://paypal.me/momslowdown)
 Episode : Show Notes.Calling all parents! You’ve probably realized by now that this parenting gig is tough, but today’s guest will help put an end to all that parental suffering! Welcome to the show our guest, Michelle Gambs, who is a parent coach and psychotherapist with a degree from The University of Notre Dame. After 20 years of coaching parents, a simple philosophy emerged which she turned into the book, titled Stay Away from Option D. It gives parents permission to be imperfect, while still bringing peace to your home. In this episode, she outlines what options A to D are and why you should avoid option D. Tuning in, you’ll learn about the importance of allowing your children (and yourself) to make mistakes, filling your own cup up first, and responding rather than reacting, and Michelle explains the five basic psychological needs of children, why you shouldn’t take it personally when they misbehave, and why it’s okay to celebrate not resorting to option D. It’s easy to parents poorly, and much harder to parent well, so tune in today for some helpful advice!Key Points From This Episode:•    How much of Michelle’s own experience as a parent went into her book.•    Hear what options A to D are and why you should avoid D.•    What you can do when you do D, starting with showing remorse.•    The importance of allowing your children (and yourself!) to make mistakes.•    A reminder that you’re not alone: whatever you have been through, other parents have too.•    The role of yoga and mindfulness in grounding you and helping you make better decisions.•    Filling your cup up is key to being a good parent; you can’t exhale if you don’t inhale.•    Reacting versus responding: reactions take no thought, responses are thought out.•    What Michelle means when she says children will have their five basic psychological needs met no matter what.•    Why you shouldn’t take it personally when your children misbehave; you can’t take credit for their successes and failures.•    Michelle speaks about comparison and why she believes it is the thief of joy.•    What options A through D look like during the morning and evening routines.•    Michelle uses the ‘broken record’ analogy to point out when to find an alternative solution.•    Hear a bit more about how Michelle strives to keep adapting her parenting strategies.•    Final advice from Michelle: celebrate not doing D, because it’s hard to parent well!Links Mentioned in Today’s Episode: Michelle Gambs on InstagramMichelle Gambs on FacebookMichelle Gambs on YouTubeMichelle GambsStay Away from Option DSex is a Funny WordMom, Slow Down!Jessica Nicole on InstagramSelf-Love Collective Waitlist  Support the show (https://paypal.me/momslowdown)
Creating Your Own Recipe for Healing with Samantha Simpson Episode S2E1: Show Notes. Healing does not look the same for everyone. Something that works for you, might be totally unhealthy for another person. This is why it is important to find practices that allow your body to heal itself. Today's guest, Samantha Simpson, is a posture and yoga coach and a health speaker based in Indianapolis and has gone on her own incredible healing journey that she wants to share with others. In this episode, Samantha dives into the radical paradigm of alignment she practices and teaches, called bowspring. We hear about how it differs from modern yoga and why it is so beneficial. Samantha then opens up about her health struggles and the different modalities she used to ultimately heal herself and find happiness once more. When your physical health suffers, it impacts every aspect of your life. We also talk about the importance of removing the stigma around conversations about pelvic floor and elimination problems, gut health and some of the emerging findings, and different types of stress and how we can deal with them. Our bodies are truly incredible in all that they can do and their capacity to heal. If we know how to tap into this innate bodily wisdom, the possibilities are infinite. Key Points From This Episode: •    Get to know Samantha and the radical style of alignment she teaches called Bowspring.•    The differences between Bowspring and modern postural yoga.•    Common pelvic floor problems that many of us suffer from due to poor posture.•    Samantha’s inspiring story of healing and the different modalities she used.•    How Samantha learned about neurofeedback from her cat.•    Pelvic floor tightness is veiled in shame, so we need to have open discussions about it.•    Hear about the workshops Samantha runs and how she has helped others heal.•    The importance of treating the root cause of illness rather than just the symptoms.•    Emerging research around gut health and how it affects our overall health.•    Work Samantha has done with people on the autism spectrum and those with ADHD.•    Different types of stress and the range of triggers Samantha has seen.•    How to tune into your triggers and the way that your body responds.•    Samantha’s self-care practices and things she does every day to care for herself. Links Mentioned in Today’s Episode: Mom, Slow Down!Jessica Nicole on InstagramSelf-Love Collective WaitlistSamantha SimpsonSamantha Simpson on Facebook'What Is Bowspring?'Global BowspringMaya MassageNeurofeedbackSupport the show (https://paypal.me/momslowdown)
How Nourishing Your Body Can Be a Form of Self-Love with Tara Rochford, RDNSelf-love means taking care of yourself in the best way possible, so that you can show up as the best version of you. It makes sense then that a good, wholesome, and nutritious diet would form a part of your self-love practice. Today’s guest is on a mission to share with the world that nourishing foods are delicious and comforting for the soul and should never be tasteless or bland! Tara Rochford, RDN, is a registered dietitian, recipe developer, and healthy living blogger. She writes on her website, Tara Rochford Nutrition, where she shares simple and delicious recipes, science-backed nutrition information, and tips for helping individuals find their version of healthy. Tuning in, you’ll hear from Tara as she explains why nourishing your body can be a form of self-love and she shares some of her secret mom hacks for getting your family fed and feeding yourself a little bit better. From mental health to pain management, Tara believes that nutrition can help us in so many ways, so make sure to tune in to find out more! Key Points From This Episode: •    Hear about the differences between a dietician and a nutritionist.•    What led Tara to becoming a registered dietician, starting with a school project.•    Tara talks about her experience of family dinner; how it sets the foundation for healthy habits.•    The value of encouraging discussion about how food tastes, smells, and makes you feel.•    How being a new mom has altered Tara’s perspective, including being more forgiving.•    How constant exposure can help foods become more palatable for kids with food aversions.•    Why adult nutrition has to be individualized based on unique goals, preferences, and cultures.•    Just eat the vegetables; it doesn’t matter if they are pre-cut, frozen, or whole.•    Why you should curate what works for you from general dietary guidelines.•    From mental health to pain management, Tara believes nutrition can help with everything.•    The importance of being mindful and present.•    While self-love and self-care are depicted as bubble baths, for Tara it’s also prepping food for herself or her daughter.•    Why prepping ahead is key for lunchtime meals especially.•    What Tara’s self-love routine looks like, from prioritizing sleep to writing an hourly to-do list.•    How Tara stays inspired in the kitchen by trying new things from cookbooks.•    How Tara’s business has been impacted by the pandemic, when people are cooking at home more than ever.Links Mentioned in Today’s Episode:Tara Rochford on LinkedInTara Rochford on InstagramTara Rochford on FacebookTara Rochford on YouTubeTara Rochford NutritionDietary Guidelines for Americanseatright.orgMom, Slow Down!Jessica Nicole on InstagramSelf-Love Collective Waitlist Support the show (https://paypal.me/momslowdown)
I feel so honored to have connected with Yoga Alliance and their Unity in Yoga Podcast.  Here a little sneak peek at what Season 2 will look like! Calling out to mom's everywhere to unite and connect through experience, love, and growth.  Follow me on social Facebook: Instagram--- Support this podcast: https://anchor.fm/jessica-gershman/supportSupport the show (https://paypal.me/momslowdown)
One of our basic necessities is food, and today we’re diving into this topic with our guest, KateFisch, who is a licensed social worker, practicing psychotherapist, and eating disorderspecialist. Many of us have some quantifiable eating disorder pattern, whether it is binge eating,restricting, or starting to label food as “good” or “bad”. Kate has dedicated her career to eatingdisorders and helping women everywhere overcome patterns of disordered eating. In thisepisode, Jessica and Kate talk about how our relationship with food tends to overflow to allother areas of our lives and how, as women, our conversations often center around what we eatand what we do to lose weight. After touching on the difference between anorexia and bulimiaand when these disorders are more likely to show up, Kate explains why distinguishing between“sometimes” and “all the time” foods is a helpful way to encourage healthy eating while alsoavoiding turning it into an obsession. After all, all foods should be permitted! Tuning in, listenerswill also hear about modeling a healthy relationship with food as a parent, what we can do tohelp our kids build a positive body and self-image, the need for more education and support forpatients and their families, and Kate’s Eating Recovery Academy.Key Points From This Episode:• Understanding that, while food is a source of pleasure, it cannot be your only source.• How our relationship with food tends to spill over into other areas of our lives.• The biological and genetic differences between anorexia and bulimia.• The times in a person’s life when they are most prone to developing an eating disorder.• Jessica talks about her response when her daughter recently said she was on a diet.• The problem with labeling food as “good” and “bad” and feeling guilt around it.• Why it is helpful to think instead about “sometimes” foods and “all the time” foods.• Educating children about a healthy relationship with food by explaining its different purposes.• The shocking prevalence of disordered eating and people’s obsession with food.• How the patriarchy is perpetuated when women fight amongst each other.• Remembering that there is no perfect parent – strive for being a good enough parent.• Learn about Kate’s platform for educating other therapists about treating eating disorders.• The lack of support and education for people with eating disorders and their families.• Advice for how parents can model a healthy relationship with food and their bodies.--- Support this podcast: https://anchor.fm/jessica-gershman/supportSupport the show (https://paypal.me/momslowdown)
 Show Notes.The mind and the body are not separate entities, even if they are so often treated as such. Physical health and emotional health are intimately intertwined in what’s known as the mind-body connection. Today’s guest is Heidi Straub, Founder and Chief Insight Officer of Health InSight. Health InSight is about helping others transform their lives and achieve their dreams. Life is a rocky road with many bumps and bruises along the way and, even after overcoming the resulting injuries, it may be surprising to find that the wounds are still there. Unknowingly, they can weigh people down and hold them back. Heidi hopes to help people get “unstuck” by nurturing the mind-body connection, tapping into the subconscious mind, and doing emotional release work and rapid resolution therapy. In this episode, she talks about resolving trauma, using the muscle testing approach, and speaking the language of the subconscious mind. We also dive into creating new neural pathways, how Heidi empowers her clients and introduces them to a new way of thinking about healing. During our conversation, she also shares some incredible testimonials from her clients, asserts the importance of acknowledging the weight of emotional baggage, and how she receives energy from her work without taking on her clients’ pain. So make sure to tune in today!Key Points From This Episode:• How Heidi came up with the titles she has given herself, chief insight officer.• Heidi shares a bit about her background and what she does to help people get unstuck today.• No one gets through life without experiencing pain – it’s part of the human condition.• Uppercase-T Traumas are recognized, but lowercase-t traumas aren’t always acknowledged.• Resolving trauma doesn’t have to be painful – Heidi explains that we don’t have to relive it.• Heidi’s techniques all revolve around the subconscious mind and helping people tap into it.• The two approaches Heidi uses – emotional release work and rapid resolution therapy.• Creating new neural pathways, clearing energy, and shifting our ways of thinking.• Why guilt doesn’t make us better decision-makers and how we can create a paradigm shift.• What Heidi’s clients seek her out for and what her clientele demographic looks like.• What Heidi finds so amazing about the work she does is how it empowers her clients.• The interconnectedness of our body, mind, spirit, soul, and consciousness.• A new way of thinking – healing doesn’t have to be a long, painful, difficult process.• The history of rapid resolution therapy and how Heidi came across it in the first place.• Some rapid resolution therapy testimonials that stand out to Heidi, both physical and mental.• The most frequent feedback Heidi gets from clients after a session is that they feel light.• Just because emotional baggage is invisible doesn’t mean it’s not heavy.• Being a good mom isn’t being selfish – it’s showing our kids how important self-love is.• The thoughts we think have such a powerful influence on our lives, says Heidi.• How Heidi takes care of herself – she doesn’t go into her work with clients as an empath.• Heidi talks about the importance of maintaining energy in resonance.• It all goes back to being clear and present so we can have connection, which is the most important thing for human beings.--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/jessica-gershman/supportSupport the show (https://paypal.me/momslowdown)
Episode 11: Show Notes.Welcome back to the Mom, Slow Down! Podcast. I think we are all in agreement that we areready to say, “Goodbye!” to 2020 and a happy, warm “Hello!” to 2021. And hopefully, it will be afar better predicament for 2021 than it has been for all of us suffering through this last year. Fortoday’s episode, I thought I would bring back my friend, Corey Sleet, just to provide somelaughter. During this episode we talk about Horoscopes for 2021, we tackle love predictions, ourhighs and lows for the year, and also just a bit of comic relief! So whether you just need a littledistraction from your daily “new normal”, you want to hear all about our hair goals, or even justto get some new inspiration for your family life, definitely stay tuned for today’s episode!Key Points From This Episode:• We discuss our Peeks and Pits: Highest highs, and lowest lows.• What women do with a man that has a booty.• Corey’s 2021 Horoscope; Corey is a Libra.• Corey shares his future plans as he prepares to move to the suburbs.• Our love predictions for 2021 — what does this year have in store?.• Some advice we’d come across this year that we wanted to share.• Jessica’s 2021 Horoscope; Jessica is a Cancer.Tweetables:“The best advice I got, you can DM me for a more detailed explanation, but the long and theshort of it is — The truth ALWAYS comes out. And I’ve thought about that through this politicalclimate, through work, through relationships with my family, through my friends, clients, and it’sso true!” — @coreysleet [0:00] 22:40L--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/jessica-gershman/supportSupport the show (https://paypal.me/momslowdown)
Dating with Courtney WildEpisode 10: Show Notes.The pandemic has put a lot of strain on relationships, and we know many people who have cho-sen to part ways with their partners. Dating looks completely different now, and if you are enter-ing the dating world once again, it’s best to have your wits about you. Today's guest, CourtneyWild, brow artist to the stars and Jessica’s good friend, joins us today to share her dating in-sights. Of course, no conversation on modern relationships can happen without talking aboutdating apps, so Courtney gives us the low-down on what's out there and how to avoid acci-dentally swiping past the love of your life. We also touch on dating as you get older, whereCourtney shares why her 20s were filled with fleeting, ultimately empty relationships. Seeing asthese are formative years in your adulthood, you are still getting to know yourself, which is whyrelationships can be so hard. When you are fearful and insecure, it is hard to act from a place oflove. While external relationships are important, nothing holds more weight than the relationshipyou have with yourself, and we talk about why you should consider dating yourself before get-ting back out there. There is no right or wrong way to re-enter the turbulent world of dating. Justremember to go in with an open mind and heart, and practice a whole lot of self-love along theway!Key Points From This Episode:• The benefits of doing home brow visits during the pandemic for Courtney.• Dating apps and the confusion that comes with which way to swipe.• Courtney’s recent breakup and how she used the opportunity to ‘date herself’ again.• Some of the different dating apps that are available.• Dating in your 20s versus in your 30s – You know yourself better as you get older.• The biggest lesson Courtney learned about dating: Come into relationships whole.• In the moments you are alone, you learn the most about yourself.• Why Courtney stayed in her relationship for so much longer than she should have.• Presence and mindfulness and how this helps you find happiness in the current moment.• How busyness distracts us and helps us avoid the sometimes hurtful truth.• Why Courtney writes down what makes her happy and refers back to it in hard times.• Courtney’s hilarious one-night stand story, right after her divorce finalization.• How to approach dating after a divorce – Go in with an open mind and heart and have fun.• Differences between dating in the Midwest and LA.• The importance of meeting your needs yourself before you expect someone else to.• Self-care and self-love look differently for everyone, so find what works for you!X© Mom, Slow Down! 2020 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/jessica-gershman/supportSupport the show (https://paypal.me/momslowdown)
Talking Marriage with Brad GershmanEpisode 09: Show Notes.This year has had its fair share of challenges. We have been spending more time at home withour families and significant others, getting in each other’s faces and spaces 24/7. Most of usknow someone who is going through a divorce or a separation or are confronted with difficultiesand stress in our own relationships. In this episode, Jessica interviews her husband BradGershman to get his take on marriage and growth. Like any other couple, they have had theirups and downs and continue to seek our therapy and professional help to grow individually butas a couple. Brad talks about how he has changed and grown in their marriage and they sharewhat is important to each of them in a happy and successful marriage. The two talk aboutfinding their way around communication and vulnerability, the value of therapy, findinghappiness within yourself, and how yoga and transcendental meditation can transform yourrelationships. Tune in to find out how three little words can change how you show up in yourengagement with your partner!Key Points From This Episode:• The story of how Jessica and Brad met and their first impressions of each another.• The early challenges they faced with Jessica being young and an instant-stepmom.• Why Jessica never wants to go back to being in her twenties!• The difficulty of creating a harmonious partnership between two individuals.• How our culture works against the commitment required to make a marriage last.• Brad talks about how his views of a good marriage have shifted over the years.• The value of having a therapist as a sounding board to bounce thoughts and feelings off from.• Why we often find it easier to communicate with our friends than with our partner.• The role that socialization and gender roles play in making men shy away from vulnerability.• How you can practice MVE (mirror, validate, and empathy) to improve your relationships.• The importance of being happy in yourself and not basing it on the approval of other people.• Why you have to put yourself first before trying to please and take care of others.• Brad shares what learning about and practicing transcendental meditation meant for him.• The ways in which yoga and transcendental meditation can transform your relationships.• The need for date nights to spend time with your partner and work on the relationship.Tweetables:“What I’ve learned and what I feel is more important than anything is communicating.” — B--- Support this podcast: https://anchor.fm/jessica-gershman/supportSupport the show (https://paypal.me/momslowdown)
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