Morning Routines

Welcome to the Rooted Mind Podcast!

Episode #79: Morning Routines

Your hosts: Jess and Shelby

 

[0:40] Intro and life updates

[9:48] Shelby: I am not a morning person at all

[12:30] Defining what a successful morning looks like for YOU

[13:45] Flexibility within your routine

[14:54] Have a point in your routine where you fill up your cup

[18:22] Focusing on habits over perfection

[18:34] Having a small habit that you keep is better than doing something bigger for a short period of time

[20:44] Having one bad day doesn’t mean you have to give up on a habit

[21:05] Anticipating things going wrong within your routine and planning accordingly

[21:40] Start new every day

[22:17] A benefit of “falling off” a habit is the opportunity to determine whether or not you felt a positive change when you were practicing it

[23:25] Shelby: If you want to teach your kids how to love themselves, you have to love yourself

[24:08] As a parent, you still matter as an individual

[24:30] Practicing self-care as an example to your kids

[27:12] Aim to prep everything you can the day before to set your morning up for success

[29:20] Cutting down on social media use in the morning

[31:00] Who do you want to become?

[32:00] Jess: I love water with lemon first thing in the morning, and I’ve implemented reading, too

[34:35] Shelby’s summer routine with her kids

[36:30] Tackling what you dread first thing

[36:56] In conclusion (the main tips)

[37:45] Progress, not perfection!

[37:50] Outro

 

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Episode 36: Self Defense and Mental Health

Welcome to the Rooted Mind Podcast!

Episode 36: Self Defense and Mental Health

Your host: Shelby

Special guest: Twila Schuler

 

[0:45] Intro

[1:02] Shelby: How do you root your mind?

[1:10] Twila: My relationship with Christ and renewing my mind day by day is key

[1:34] Twila shares the story of her son, Zack, and his battle with cancer

[15:00] AD: U.S. Wellness Meats

[16:03] Shelby: God doesn’t promise us an easy, happy life, he promises us hope

[17:08] Twila: I look back and see the grace of God in my life, and that sustains me

[17:40] Shelby: How did you get into martial arts?

[17:53] Twila shares her martial arts journey

[19:57] Twila: I wanted my students to know effective self-defense

[20:31] Twila: I’ve been training in jujitsu for about 9 years

[20:57] Shelby: What makes jujitsu unique?

[21:10] Twila: Jujitsu relies on controlling the opponent, even if the opponent is stronger than you

[22:27] Shelby: What are some of the benefits of jujitsu?

[22:47] Twila: Learning the indicators of a bad guy, and looking for warning signs and learning how to set a strong boundary; if our verbal boundaries are violated, we have the physical skills to back it up

[24:06] Shelby shares how jujitsu has given her extra confidence and helped her feel more prepared

[24:45] Twila: When you’re competent in the physical abilities to defend yourself, then comes the confidence that can change your whole world

[25:17] Shelby: How has the discipline of jujitsu impacted other areas of your life?

[25:35] Twila shares the correlations between physical battles and spiritual battles

[28:57] Shelby: Where can our listeners find you?

[29:45] Outro

Rising Son Karate/Self-Defense

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

Episode 37: Fostering Adventures

Welcome to the Rooted Mind Podcast!

Episode 37: Fostering Adventures

Your host: Shelby

Special guest: Emily

 

[0:45] Intro

[1:30] Shelby: How are you rooting your mind?

[1:40] Taking time for yourself as a mom

[2:08] Shelby: Can you tell me about your life and where you’re at with your kids and all that stuff?

[2:35] Emily: I stay home with my kids, they’re all under 3

[3:12] Shelby: What made you decide to start fostering?

[3:30] Emily: We really felt called to foster, we even considered not having biological children at all

[4:31] Shelby: Fostering really helped me grow as a person. I don’t think people realize what they’re missing by not fostering

[5:19] Shelby: Instead of extending judgment on foster cases, you can bring healing for an entire family

[6:25] Emily: With our current foster placement, we’re cheering her bio family on, we’re excited for them to get the help they need so they can get their child back

[7:35] Emily: Fostering is an opportunity to show healthy family habits

[7:45] You can’t make fostering about your own comfort

[9:21] Shelby: our experience was different since we adopted our first placements, but waiting the 18 months with each adoption case was really difficult, not knowing if we were going to have to give them back

[10:54] Not knowing the future of the child is very difficult; all you can do is choose to love them every day you have them

[11:40] Understanding that you can’t control everything, even (and especially) as a parent

[12:23] Shelby: I got a lot of freedom when I realized that I’m not responsible for my kids choices, I’m responsible for teaching them as well as I can

[12:55] AD: U.S. Wellness Meats

[13:55] Shelby: What do you think the hardest thing is about being a mom in general?

[14:20] Taking joy in being a stay-at-home mom

[14:35] Shelby: It was healing for me to realize I don’t have to enjoy every moment of motherhood

[15:00] Give yourself grace and credit for what you do right as a mom

[16:05] Give yourself room to grow without guilt and shame

[16:30] Shelby: How do you find time to communicate with your spouse and keep your marriage a priority?

[16:43] Emily: Texting is the best way I communicate with my husband throughout the day, it keeps us on the same page

[18:25] Emily: Serving one another truly makes you feel better

[19:01] Shelby: If I give myself the time and space to process my feelings, I’m a better partner

[19:30] Shelby: What do you do for fun?

[19:35] Emily shares her love of creating and decorating

[20:15] Emily talks about her MOPS group

[21:07] Shelby: Do you ever feel like others are critical of the fact that you stay at home?

[21:45] Challenges of being a stay-at-home parent

[23:15] Shelby: What advice do you have for moms?

[23:32] Working in your strengths

[24:27] Shelby shares the importance of positive self-dialogue

[25:58] How we look at ourselves impacts how we treat ourselves

[26:10] Outro

 

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

 

 

Episode 38: Routines for Less Stress

Welcome to the Rooted Mind Podcast!

Episode #38: Routines for Less Stress

Your hosts: Jess and Shelby

 

[0:40] Intro and life updates

[7:00] Shelby shares her family’s routine habits

[9:00] Your body will tell you when you need to get back into a routine

[10:07]  Shelby: I’m not productive in the mornings, so I moved my morning routine to the evening instead

[11:45] Routines can look different in different seasons of our lives

[12:31] Routines don’t have to be a frigid list of rules

[13:04] What is important for me to accomplish today?

[13:43] Communication in relationships surrounding routine

[14:20] AD: U.S. Wellness Meats

[15:15] Routines eliminate transition time

[16:36] A good routine will give you time to rest

[17:06] Jess shares her new morning routine habits

[17:50] Benefits of starting your day out with gratitude

[18:45] What are my priorities right now?

[19:25] There’s nothing wrong with putting routines on hold temporarily

[20:20] Shelby: Having a routine helps me make time for friendships

[20:32] AD: Coleman Farms

[21:36] How to create a routine

[21:45] Importance of food prep routine

[25:52] Outro

 

 

 

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.

Episode #39: Diet Culture

Welcome to the Rooted Mind Podcast!

 

Episode #39: Diet Culture

 

Your hosts: Jess and Shelby

 

[0:45] Intro and life updates

 

[5:22] There is so much information available on health and diet, it can be overwhelming

 

[5:55] What’s the why behind your diet/health choices? 

 

[6:39] Healthy fats help kick cravings

 

[7:15] Don’t get into diet for the wrong reasons

 

[7:30] Diets aren’t always a bad thing

 

[8:54] Diets shouldn’t stress you out or make you feel unwell

 

[9:20] AD: U.S. Wellness Meats

 

[10:24] Getting rid of preconceived notions of good/bad foods

 

[10:35] How do you want to live your life?

 

[11:10] If you’re not happy with yourself, being skinnier isn’t going to fix that

 

[12:20] Understanding what your long term health goals are

 

[13:00] Understanding your body and when you feel your best

 

[14:55] Processed foods

 

[15:36] Don’t get stuck in food guilt

 

[16:10] Set yourself up for success 

 

[16:58] AD: Coleman Farms

 

[18:10] There’s more to weight loss than calorie restriction and working out

 

[18:47] The two diet extremes

 

[20:15] Don’t let other’s opinions drive your diet

 

[21:05] Raising health awareness

 

[22:15] What health norms should and shouldn’t look like

 

[23:30] What do we need to do differently?

 

[24:15] The importance of educating yourself 

 

[25:00] Medical doctors don’t always have the education surrounding the benefits of lifestyle changes

 

[26:30] Take the little steps

 

[26:55] Shelby announces her free stress-free meal plan

 

[27:27] Outro 

 

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.

 

 

Episode 78: Money Mindset

Welcome to the Rooted Mind Podcast!

Episode #78: Money Mindset

Your hosts: Jess and Shelby

 

[0:45] Intro and life updates

 

[7:32] Money is a top cause of stress

 

[8:06] Stress over finances has been associated with increased suicide rates and is a top cause of divorce

 

[8:30] Misconceptions surrounding debt

 

[8:55] Shelby’s opinions on debt

 

[14:01] Practicing gratitude can lead to less spending 

 

[14:50] Jess: When I put myself on a budget, I realized how much I had been spending just to fill a void

 

[15:20] Being mindful of how you spend

 

[16:00] Getting to the root emotions that are driving us to buy things

 

[17:41] What can get us into a place of balance?

 

[18:20] When you practice gratitude, you become a grateful person

 

[18:35] Comparison leads to discontentment, no matter how much money you have

 

[19:20] Wealth doesn’t equal happiness  

 

[22:12] The average American carries around $38,000 in consumer debt

 

[22:52] Shelby: Proactively saving can lead to a lot more contentment

 

[23:18] Shelby shares her three practical steps to financial stability 

 

[26:50] Shelby shares resources her family uses to budget

 

[27:32] Our behavior drives our spending habits

 

[28:31] Jess: I’m happier now making less money than when I was making more money because I’m doing what I enjoy

 

[29:30] Shelby: One positive aspect of quarantine during this pandemic is that more people are saving money

 

[30:05] Shelby: Culturally, maybe we can shift to more gratitude instead of more instant gratification 

 

[31:15]  Importance of women becoming financially empowered

 

[32:07] More women are becoming business owners and finding ways to balance having a family and a career in a way that works for them

 

[33:07] Jess: There is so much more to life than the 9 to 5 job

 

[33:17] Outro 

 

Episode 77: Shelby’s Birth Story

Welcome to the Rooted Mind Podcast!

Episode #77: Shelby’s Birth Story

Your hosts: Jess and Shelby

 

[0:40] Intro and life updates

[4:02] Shelby shares her backstory  and struggle with infertility

[5:32] Shelby: We went from no kids to 5 kids in 18 months

[5:50] Shelby: I really wanted at least one more child after I had Tobias

[6:38] Shelby: Just before Tobias turned 2, I found out I was pregnant

[7:22] Shelby: Sara, the midwife I used with my first birth, was available to be my midwife this time around

[8:15] Shelby: My due date was in April before school was out for the summer, so I was excited for extra one-on-one time with baby Hannah while the kids were still at school. Little did I know that COVID would change that

[8:55] Shelby: I was really impatient for Hannah to get here

[9:35] Shelby: My midwife had figured out that Hannah was turned wrong, so we did things to encourage her to move

[10:27] Shelby calls the midwife

[10:35] Shelby: My labor started 5 hours earlier and when my midwife checked me I was only at a 4

[11:07] Shelby: I started getting performance anxiety

[11:33] Shelby: My midwife used a technique used in South America; she wrapped a scarf around my belly and shimmied it to encourage Hannah to get into the right position

[12:10] Shelby: My midwife checked me again and I was at a 7; she told me that it was time to break my water

[12:50] Shelby: As soon as my midwife broke my water, a contraction came too, and it was incredibly painful

[13:40] Shelby: I got into the tub and felt like it was time to start pushing; I reached up and felt Hannah’s head

[14:18] Shelby: From the time my midwife broke my water to the time it was time to push, it had only been 45 minutes, which is why I think the pain had been so intense

[14:40] Shelby: Within 2-3 pushes, I had crowned her, and it only took about 2-3 more pushes for her head to be out

[15:07] Shelby: Overall, my birth didn’t really take that long, it was just very intense at the end

[15:31] Shelby: I got to cut the umbilical cord this time around

[15:55] Shelby: As soon as I got her out, I started feeling some dread because I knew how hard the postpartum period is. I felt very overwhelmed. All the emotions from the quarantine and childbirth were very stressful

[16:51] Shelby: Tobias had a hard time adjusting to Hannah

[17:23] Shelby: There is so much processing and change that comes postpartum

[17:33] Shelby: I had to give myself space to feel what I was feeling; talking with my therapist helped so much with all my emotions

[18:37] Shelby shares her struggle with breastfeeding Hannah

[19:08] Shelby: Every time Hannah would nurse, I was in really bad pain

[19:30] Shelby: I was diagnosed with Raynaud’s Syndrome in my breast tissue; it makes breastfeeding really painful

[20:15] Shelby: I took medication to help with the pain, but it was giving me really bad headaches and pumping was painful. So I decided to stop breastfeeding/pumping cold turkey, and that was not fun

[21:46] Shelby: I’m still processing the grief of things not going according to plan with breastfeeding, but I realized it was going to be much healthier for me mentally to stop trying to breastfeed. It wasn’t what was best for us at that time. And now, she’s doing great on formula.

[22:23] Shelby: Dr. Bridget Young has amazing resources for finding the right formula for your baby

[23:00] Shelby shares her biggest learned lessons from this journey: don’t cling to external validation; don’t downplay your emotions; know that at some points, you are going to disappoint your children

[24:40] Shelby: I used Kate’s Postpartum Grace Guide and it was so helpful and reminded me that I am not alone

[25:50] Shelby: the perimeter I’ve adopted for motherhood is just to show up, and hopefully I’ll show up a little stronger each new day

[26:44] Don’t compare your birth/postpartum journey to anyone else’s

[27:40] Remember that you are not alone

[28:03] Taking care of yourself is holy work; when you feel good and are able to show up, your kids benefit from that

[28:18] Outro

 

 

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Episode 40: Toxins 101

Welcome to the Rooted Mind Podcast!

Episode #40: Toxins 101

Your hosts: Jess and Shelby

 

[0:40] Intro and life updates

[5:58] AD: U.S. Wellness Meats

[7:15] Intro to toxins

[8:07] Results of toxin exposure

[8:50]  We spend approximately 87% of our time indoors, with an additional 5-6% in our cars, which leads to just 7-8% of our time being spent outdoors. We need to think about the chemicals we might be exposed to in our homes

[9:45] Wordwide the number of chemicals in commerce is between 100,000-150,000. However, not all these chemicals are bad

[11:17] TSCA, passed in the US in 1976, takes a “safe until proven unsafe” approach for chemicals

[12:15] There are 86,000 chemicals registered for use in the US. 62,000 of those chemicals were grandfathered in, meaning they were deemed safe at the passing of TSCA. Out of those 62,000, only 200 of them were tested. Out of those 200, only 5 were restricted or banned.

[13:15] Banned or restricted chemicals are still found to be contaminants in products

[14:00] Studies and testing of chemicals are often done on rodents for a span of 90 days

[14:35] CDC reports over 200 manmade chemicals found in sawdust

[14:45] Exposure to toxic substances can start in the womb

[16:18] It can take decades to phase out toxic chemicals

[17:07] The government has no power to remove harmful products from the marketplace

[18:11] Environmental Working Group’s Healthy Living App allows you to search harmful ingredients to see what’s in your beauty products

[19:00] Looking forward to a day where less-tox products are less expensive and more readily available

[19:30] AD: Coleman Farms

[20:35] Making lower tox swaps doesn’t have to be overwhelming or super expensive

[22:50] Ways to advocate for better regulations surrounding personal care products

[25:32] Baby steps are still steps towards living healthier

[25:55] Jess shares future episode ideas surrounding less-tox options

[26:05] Outro

 

 

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.

 

 

 

Episode 41: Emotional Health for Littles

Welcome to the Rooted Mind Podcast!

Episode #41: Emotional Health for Littles

Your hosts: Jess and Shelby

 

[0:40] Intro and tox talk

[5:45] AD: U.S. Wellness Meats

[6:45] Intro to emotional health in children

[7:32] The harm in the outdated belief that children should be seen and not heard

[8:10]  As a parent, it is your job to teach and discipline your children, but remembering that your child is an independent being can make your life easier as a parent

[9:03] When we expect that our children will be upset or get angry during a day, it can make us more prepared to handle it

[9:52] Kids need help learning how to manage their emotions

[10:43] We learn how to handle emotions by allowing ourselves to feel those emotions

[11:17] Shelby: I do better as an adult if I know why someone is asking something of me; I think kids are the same way

[12:20] The importance of phrasing in discipline to avoid guilt and shame

[14:25] It’s okay to put limits on behavior while still allowing a healthy output of emotion [IE: you can be angry or upset, but you cannot throw things because that can hurt someone]

[15:15] Shelby shares how she corrects her toddler VS her older children

[16:22] AD: Coleman Farms

[17:48] What works with one child might not work for another

[18:11]  The importance of apologizing to our kids when we lose our temper

[19:05] If a parent’s emotional, physical, or mental health is poor, it has a very strong impact on children

[20:15] Kids learn from example

[20:45] Breaking the parent-guilt cycle

[21:46] Summary

[22:45] Outro

 

 

Listen here:

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.

 

 

 

Episode 43: Plastics

Welcome to the Rooted Mind Podcast!

Episode #43: Plastics

Your hosts: Jess and Shelby

 

[0:40] Intro and life updates

[5:00] Some toxins and chemicals can cause weight gain

[5:30] Not all plastics are necessarily bad

[6:05] There’s more to plastic than whether or not it’s BPA free

[6:22] Whenever possible, switch out harmful plastic containers and kitchen gadgets

[7:10] Look for the recycling numbers (resin codes) on plastic containers (1-7, the tougher the plastic, the higher on the number scale it’s classified)

[7:41]  Exposing Green Washing: There’s no BPA in one-time-use plastic food storage storage bags or bottled water

[7:47] BPA is a #7 plastic, so it’s tough

[8:08] Food storage bags, bottled water, and many other food containers typically are made with #1 plastic (flimsy, BPA free, but still can be harmful)

[8:42] Easy way to remember which plastics are better: Plastic numbers 5, 4, 2; all the rest are bad for you

[9:10] Phthalates can leech out of plastics, even the plastics that are BPA free. Phthalates interrupt the endocrine system

[10:00] The increase of exposure to harmful plastics in modern times can explain the rise of hormone disruption we’re seeing

[10:05] AD: U.S. Wellness Meats

[11:13] Dangers of plastic in food storage

[11:44] When it comes to plastic, also avoid: heat, oil, acidity, and abrasion

[12:13] For foods high in acidity, opt for glass containers

[12:48] Don’t heat food up in plastic containers

[13:13] Avoid oils/fats stored in plastic (including nut butters!)

[14:21] BPA is a #7 plastic, and it’s often in blenders and sturdy food containers, it can be harder to find glass alternatives for these items

[15:25] The main concern for kitchen appliances (like blender pitchers) is how you wash them: opt for washing by hand with warm water and don’t aggressively scrub (IE: avoiding heat and abrasion)

[16:45] Marketing ploy: many BPA free products still contain BPS and BPF, which are shown to be just as harmful (if not more so) than BPA

[17:40] Shelby talks about steps she’s taking in making lower-tox swaps in her household

[19:04] Stasher bags are silicone and a safer food storage option

[19:16] AD: Coleman Farms

[20:40] Remember that bottled water is often left in hot environments that can increase chemical leeching from the bottle into the water

[24:00] Why spaghetti stains food storage containers and why you should avoid it

[25:00] Being a more mindful consumer

[26:20] Buying better reusable containers is more budget friendly in the long run than buying a ton of single-use containers or bags

[27:26] There is a happy medium of making healthier choices while not driving yourself crazy

[27:45] Outro

 

Listen here:

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.