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Jul 20, 2021

5 TOOLS TO HELP WITH YOUR MENTAL HEALTH

If finding self-love and feeling your best feels a million miles away right now…

….here are some tools to help gently get you back on track.

1. Create a Personal Nourishment Menu

Pull out your journal or a blank piece of paper and create a list of things that make you feel supported and aligned with your best self.  Rather than creating a list of things you feel you “should” do, think about what you actually enjoy doing.  

Some examples are: 

  • taking a walk with a friend
  • baking
  • hiking
  • watching a good movie 
  • listening to upbeat music

Next time you’re feeling a little off, pull out your Personal Nourishment Menu, notice which item feels most supportive and then carve out some time to give back to yourself and enjoy it.

2. Meditations for Self Love 

It can be easy to get down on yourself when your mental health is struggling.  Remember that your mental health doesn’t define you.  

The Raw Beauty Co. Meditations for Self Love package is a collection of guided meditations designed to help you reconnect with your body and soften into self love. Therapist and mind-body-medicine researcher, Michele Kambolis, and health coach, Erin Treloar, join together to take you home to the essence of all that you are. The package includes four guided meditations, a self love worksheet, and handouts that will help you tune into your body, find your voice of self compassion and access inner calm.  Use code RAWBEAUTYFREE to get your package for free!

3. 5-5-7 Breathing

This simple breathing pattern mimics the breath of a person who is calm, signalling to your nervous system that it can relax. You can do it with your eyes open or closed, whatever feels most supportive.  Breathe in for a count of 5, hold for 5 and then gently exhale for a count of 7.  Repeat this pattern up to 10x.  Use this tool when you’re on a Zoom call, studying, driving or any other time when you notice you’re feeling a bit anxious. 

4. A Digital Detox 

Being mindful of the media you consume is always a good idea but when your anxiety or depression is flared up this is extra important.  Turn off the news or trade in that horror series on Netflix for light, fun and feel-good shows that lift your spirits.  If you can, take a break from social media for a few days, or carve out certain hours of the day that you commit to putting your phone down.  I recommend that my coaching clients, remove the apps from their phone completely so that they can still check in on their other devices but it’s not so readily available in the palm of their hand.  I personally leave my phone in my bag after work for a couple of hours to give my mind and body a chance to recover.

5. The Raw Beauty Reset 

When your mental health is struggling it can feel challenging to do the basic things that support our overall wellness like moving our body, eating well and getting adequate sleep.  

The Raw Beauty Reset is a guided 12-week wellness program designed to transform your relationship with food and your body. Based on four pillars — nourishment, movement, mindset and self love — the Reset is designed to take you back to the fundamentals of wellness for your unique body, teaching you to eat intuitively, create healthy habits, and build an empowering mindset that will support long-term holistic health. This program was reviewed and approved by Dr. Hillary McBride and Registered Dietician, Ali Eberhardt and is led by certified health coach, Erin Treloar.  Learn more here.

For more tools to support your wellness tune into the Raw Beauty Talks podcast. 

-Erin. xo

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Apr 15, 2021

IUI’s, IVF and the Fertility Journey with Erin Sousa

IUI’s, IVF and the Fertility Journey with Erin Sousa Meet Erin… A business owner, brand strategist, entrepreneur and community advocate, Erin is one of our go-to gals when it comes to brand strategy and communications… but today, she’s here to chat all things motherhood and infertility. From miscarriages to IUIs and IVF, Erin takes us […]

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Jan 14, 2021

Creating An Inspiring & Clutter-free Kitchen

Honest hour.  

I am equal parts neat freak and “woosher” which is a terrible combination that completely contradicts itself.  Woosher is a nickname some friends once made up for me because I do everything a touch too quickly and it results in little spills, little fires and little scattered messes everywhere I go.  

My mind sometimes moves out of the present moment when it’s still required to be there. 

The part of me that is a neat freak is the part that feels settled and calm when everything is in it’s place and in order.  

See how the Woosher and Neat Freak don’t make much sense together?

My space really impacts the way I feel so over the years I’ve gotten better at setting up systems to help maintain the zen but for some reason the kitchen cupboards have always seemed to have a mind of their own. 

I guess you could say my kitchen is a mullet. 

Neat, tidy and strictly business on the outside and a wild party on the inside of every cupboard. 

As Covid-times have continued to persist, like many I’ve found myself searching for greater control of things within my grasp….like clutter. 

Sarah Gerber, founder of Neat Vancouver slid into my DM’s and I knew right away this was the kind of ally I needed in my life.  When the Queen of Clutter-free knocks on your door and offers to help you do not say no.  You put on a mask, keep 6ft apart and get that woman a coffee. 

Hiring Sarah was the best gift I ever gave myself.  She took my mullet of a kitchen and transformed it into a Victoria’s Secret model blow out.  Bad example – you know how I feel about that show :/  Let’s get back to the kitchen….

She even transformed my dumpster fire of a tea bin into this insanely gorgeous space.

As always, I want to share everything I learned from the team at NEAT VANCOUVER with you so that you can create an inspiring clutter-free kitchen in your home too.  Should you wish.  I also understand If you’ve completely given up on life at this point 😉 

Here’s what you need to know:

Here are Sarah’s top 5 tips to create an inspiring Kitchen:

Start Small

Overwhelm and procrastination is real when it comes to things like organizing a kitchen so her first tip is to start small. Focus in on one little area that feels manageable to declutter and start there rather than tackling the whole room at once.  Pick one drawer or cupboard or shelf on the fridge to start with and simply master that one area. The sense of completion will likely give you the energy to do more and if not, you still get a gold star.

Edit What You Don’t Use

Go through kitchen cupboards and discard anything that has expired or that has been unused for over 18 months. If you are not sure about something (ie. a seasonal item or something you don’t use often) then make sure you’re putting it in a spot that isn’t’ taking valuable space, use upper back cupboards or corner cupboards for these items.

Then keep tabs on it to see if you can edit it out next time.

No brainers – no negotiating…

  • Recycle Tupperware that doesn’t have a matching lid or bottom
  • Compost/recycle food and packaging that is expired over 6 months
  • Recycle any broken plastic (utensil, bowl, bottle)
  • If you like to save glass jars, I recommend 6-12 MAX!
  • Donate any kids plates, dishes, bottles that they’ve outgrown or won’t use anymore
  • Water bottles and to-go coffee mugs, each family member gets 2-3 MAX

Create Categories and Zones

Create zones in the kitchen for the activities you do most. For example, you could have a smoothie station, breakfast area, baking station and a coffee/tea station. In the fridge, create a space for produce, another space for dairy.   

If you have kids consider what they do in the kitchen. Can you create a kids zone in a lower kitchen cupboard for so that they can help themselves to approved snacks or dishes to set their place at the table. 

A Home for Everything

Use clear bins or glass jars to decant and store snacks and breakfast items you use often and buy in bulk (like oatmeal or cereal).  Packaging can take up space so removing items from their boxes or bags is often helpful. Remove trays from the fridge if you need more space etc.  If there are items on your counter make sure there is a home for each item off the counter so that you have the ability to clear the space if you need to.

Think About Function & Flow

Once you’ve edited and grouped items, really take a look at the overall space and flow of your kitchen. Are your items in the most efficient places?

Think about unloading the dishwasher, is the plate drawer closer by? Filling the coffee maker, do you use tap water or the fridge water? Kids cups, can they reach them themselves? Spices and cooking utensils, are they close to the stove? Do you need to entertain your kids at the counter while you cook? let’s add in some space for coloring books and crayons.

Can you move a category or station to a better area that would create a more effective flow through the space? Often the spots where the most clutter or messes pile up will be a good clue that this is where you need to re-look at function!

Hope you enjoy these tips from Sarah and the team at Neat Vancouver.  I’m sharing some before and after photos of our refreshed cupboard space and fridge so you can re-create them in your own home should you wish. 

I’d love to hear which tip or image resonates most with you!

Xo 

Erin 

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Dec 31, 2020

Four Ways You’re Sabotaging Your Wellness…and a Tool to Help

Four Ways You’re Sabotaging Your Wellness…and a Tool to Help In this episode… This episode is for anyone who has ever set an intention or goal for their wellness that fell flat (soooo basically everyone). Health coach and founder of Raw Beauty Co., Erin Treloar discusses her take on New Years Resolutions and shares the […]

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Sep 17, 2020

Becca Tilley Has Insecurities Too: Here’s How She Deals

Becca Tilley Has Insecurities Too: Here’s How She Deals Meet Becca… You may know Becca Tilley from her two seasons on The Bachelor – and wow she has come a long way! A seasoned vlogger and YouTuber, she has an award-winning podcast with her BFF Tanya (Scrubbing in with Becca Tilley & Tanya Rad) where […]

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Jun 08, 2020

Overwhelmed by #BlackLivesMatter? This is for you.

Photo by: Londre Swimwear

To my Raw Beauty community, 

I understand that many feel afraid to speak up right now out of fear of taking the wrong step or inflicting further pain. 

I know you are feeling overwhelmed about where to start in supporting our black brothers and sisters. 

I know you truly feel pained seeing the injustice, murder and racism black people are faced with every day. 

I know you are uncertain about whether everything that is happening will create the deep, lasting changes that is required to bring equity amongst all of us.

I know this because I have felt it all too.

This letter is not about my pain or your pain though. It is about the pain of black people.

The only reason I mention your emotional reaction in this moment is because I know it can be the charge that propels long-lasting change.

Emotion = E-Motion = Energy in motion = YOU in MOTION.

I want to remind you that you are strong. You CAN carry the pain and discomfort that the black community have carried for centuries. Do not avoid it. Let it erode the comfortable seat you’ve been sitting in until you are forced to stand as an anti-racist.

You are powerful. Your privilege gives you a strong foundation upon which you can create change. It gives you a voice and a presence and a platform. Use it.

You are impactful. Start the work within and recognize that in doing so you will undoubtedly create change around you. Listening & learning are the first step in creating the right impact.

I encourage you today to take your privilege and the pain and overwhelm that you are feeling in this moment and instead of letting it freeze you, I ask you to let it propel you forward in support of our black sisters and brothers. 

While energy is high and pain and passion are strong, the systems, structures and beliefs planted deep within us must be uprooted and replaced. It is in this exact moment that we MUST create new ways of living, speaking and being so that long after the social media buzz fades, we are left with a better world.

Stating that you are not racist and posting a black square is simply not enough. It is a statement of your intention and must be followed by action. Suggesting that you don’t see colour and that you believe in equality is a scapegoat allowing you to rest in inaction. I simply say this because I know you have more in you than that.

Anti-racist is not a noun.  It is not something you are. It is a verb. A label that must be earned through action.

This work has no final destination. Unfortunately you will not receive an ‘A’ on your report card by completing a task or a checkmark on your ‘to do’ list.

This work is about being a good human. It’s about using our time on this earth to make it better for our collective children.

We must look at anti-racism as a constant conversation, actions to be taken over a lifetime, and words that must be spoken over and over again.

The great news is, I know my Raw Beauty community is full of women whose hearts bleed red and who desperately want to help.

I believe in your capacity to listen, learn, and to be the change the world so desperately needs.

READY TO TAKE ACTION? Let’s get started…

1. Listen & Learn (from members of the black community)

Not understanding is not good enough and we can’t expect our black friends, co-workers and family to spend all their time and emotional bandwidth educating us. We created the systemic racism that exists today and we must dismantle it. There is so much information out there right now to support you on this journey so jump on Google or visit the links below.

Workshops
The Great Unlearn by Rachel Cargle. Here.
Spiritual Activism 101 by Rachel Ricketts. Here.

Podcasts
How White Parents Can Talk to Their Kids About Race with Jennifer Harvey.
Article and podcast. Here.
#TellBlackStories. Here.
Code Switch by NPR. Here.

Books
*If the hard copy is sold out there are options for audiobooks & e-readers

White Fragility by Robin DiAngelo.
How to Be Anti-Racist by Ibram X. Kendi.
This Book is Anti-Racist by Tiffany Jewell.
I Am Enough by Grace Byers (for kids).

Shows
13th by Ava Duverney (Netflix)
When They See Us by Ava Duvernay (Netflix)

2. Support black-owned businesses & black individuals in your community by buying their products and services.

Vibe Well Co. “I AM” Affirmation cards by Ashley Sharie. Here.
Arielle Estoria prints & poetry. Here.

3. Diversify your feed.  Follow and support the black community so that you hear directly from them.  Below is a list of women who inspire, empower and uplift.  I know the conversation is charged right now.  Instead of shutting it out can you let that charge ignite your action. 

@RachelCargle 
@ArielleEstoria 
@VibeWellCo

@pegcitylovely
@tamikadmallory
@mspackyetti
@stephanieyeboah
@blairimani
@moemotivate
@coach.carey
@sashaexeter
@averyfrancis
@filipajackson
@lilyyange
@taymocha
@truthalexis

4. Sign petitions that are working to create new systems to protect black lives and dismantle white supremacy.

Black Lives Matter

5. Stand-up against racism when you notice it within yourself, your family, workplace or amongst friends.  This can be difficult if you are not educated in white supremacy, racism, anti-racism and solutions which is why the first action item listed is so important.

6. Vote. This is one of the most powerful ways to support POC as it creates possibility for addressing systems and structures (i.e. mass incarceration) that threaten black lives and progress.

7. Advocate for updated workplace policies around diversity & inclusion.  Not sure where to start?  This resource provided by Rachel Cargle can help you start the conversation. Here. 

Together let’s ensure that this monumental movement lasts more than a moment. 

Please comment below with one ACTION that you will take this week to turn your discomfort into empowerment? 

Xo
Erin

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May 05, 2020

I Take Anti-Anxiety Medication…and I’m not broken.

“Omg she takes crazy pills”

“Well you know she’s medicated right?”

“She’s unstable….” 🙄

This feels incredibly hard to share because I already know what some of you are thinking (see above comments)

Eight months after having Brooklyn I started experiencing severe panic attacks and intrusive thoughts that got so intense I could barely leave my bed let alone take care of my babies.

My doctor suggested anti-anxiety medication but I was resistant. I’d bought into the whole “Meditation over Medication” philosophy and I was nervous about just becoming numb.

I tried all my tools – therapy, exercise, meditation, gratitudes, nourishing foods, no coffee or alcohol, acupuncture etc. etc.

Nothing was working and I felt like a massive failure.

It got worse and worse and for the first time ever I could understand how life might be so painful it would be better not to live. I told my Mom and Scott that I gave them the reigns to decide what I needed. I was scared and exhausted.

Girls, the medication saved me and this experience changed my perception of modern day medicine completely.

Sometimes in life we need BOTH the medication AND the meditation.

Sometimes we can’t access the benefits of all those tools mentioned above without a little extra support.

The reason I’m sharing this today isn’t to promote anti-depressants or pills (that’s something for you to chat about with your dr) but it is to remind you that if you need to take something it does not make you weak or crazy.

Medication is a tool some of us will lean on in moments of our life like people with diabetes require insulin and people with a broken bone require a cast.

We are in a very stressful period of time and I know a lot of people are struggling with anxiety and depression. You are not alone. Please ask for help and most importantly know that your struggle can also be your greatest strength.

You have nothing to be ashamed of and I, for one, see just how strong you are 💕

Let’s work together to end the stigma around mental health so that it is ok for every person to get the help they need in whatever way they need it.

xo – Erin

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Apr 23, 2020

From Depressed to Self Lovin’ Millionaire with Libby Crow

From Depressed to Self Lovin’ Millionaire with Libby Crow Meet Libby… In this episode Erin sits down with entrepreneur, Libby Crow to talk about her journey from suicidal to self lovin’ millionaire. They talk body image, what it means to “feel the feels” and how to move through periods of grief. Libby is a global […]

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Apr 08, 2020

IF YOU READ ONE GOOD THING TODAY – MAKE IT THIS

Kitty O’Meara is the poet laureate of the pandemic. Her untitled prose poem, which begins with the line, “And the people stayed home,” has been shared countless times, on countless backgrounds, with countless fonts, since its first posting, and for very good reason.

The first time we read it, our hearts stopped. It hit us in all the feels. In case you may have missed it, we thought we would share:

We hope these words of wisdom inspire you as much as they did for us. Let them be a reminder that this too shall pass and while we are in it, try to embrace the process. Heal. Come together. xoxo

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