Wellness Wednesday:Refresh Your Mind

Happy Hump Day!

Welcome back if you’ve been here before I appreciate the support from the bottom of my heart. If your new and you like what you see please like, share, comment, and/follow for future content.

Oh my gosh it has been a LONG week. Jessye (5) months and Caleb (1) have been going through sleep regression along with teething. So it’s been rough! Joshua has work and midterms so he can’t do the midnight shifts with me, so I’ve been kind of exhausted.

You may not have this going on but maybe other things have been causing you to feel run down. I know a lot of people have a bug that’s been going around (it passed through here as well).

So, for this Wellness Wednesday Topic I thought it would be fun if we just all took a moment to refresh and relax our mind. Keep reading if you could use tips on how to do this all for the cost of $0.00 with things you can find right at home!


1. Unplug.

In our society we’ve all become so accustomed to technology that we don’t know how to enjoy the quiet. So take this evening as an opportunity to do so.


2. Grab a drink.

Whether it’s wine, a cup of tea, or fresh cucumber and lemon water. Whatever you choose it’s just something to enjoy while tuning out the chaos of this world.


3. Grab a journal.

We are so consumed in our days and the welfare of others that we skimp on taking time for ourselves to determine what it is we want for ourselves. So find a quiet space in your home and take this time to write out your thoughts. Things you’ve been wanting to say or do. The thoughts that have been repeating themselves day in and day out.  It’ll be nice to get everything out on papers. Especially if you don’t have anyone to speak to that can relate with where you are.


4.Enjoy the silence.

Now that the thoughts are out and your mind is quiet. Sit there and enjoy it. It’s a time to calm those nerves and those anxieties. It may seem hard to just sit in silence. But the point is to recenter ourselves so we don’t snap. Enjoy the peace and stillness. Give yourself at least 10 minutes if you aren’t comfortable just sitting in silence you can find something like nature sounds, rain, water. The point however is to focus on centering yourself to bring your mind some ease.


5. Grab a book.

I personally like to grab something that focuses on self development. But find something that peaks your interest. Reading is a great way to keep your mind STRONG. Check out this article from Business Insider if you don’t believe me.


If you don’t have anything to read already you can visit


or google some free ebooks on topics you like!

I hope you guys give this a try especially those of you experiencing some stress or anxiety in your life. I promise that though these steps seem simple they are effective in helping to refresh your mind.

Happy refreshing,



All photos brought to you are from Google images no intent for copyrighting.

Wellness Wednesday: DIY Cleanses

Welcome back to Wellness Wednesday!

If you are a new reader welcome to the 4mommyvibez blog. My name is Ashley and I created this site because I wanted to have a place where I can connect with other women who want to find balance in all areas of their lives! If you see something you like or would like to connect for future content please hit the Follow tab. You can also connect with me on social media by following the links on my contact page.

Now on to the topic for this Wellness Wednesday: DIY Cleanses

Many of us hear about cleansing or detoxing and think wow I could totally use this to kick start my health journey. Whether you do it to reset your digestive track, for the benefits of weightloss, or because you are just interested to see if detoxing really works for you we all have looked into cleansing/detoxing for one reason or the other. In this post I am going to share with you what a cleanse or detox is, the benefits of cleansing /detoxing, and some cleanses/detoxes you can do for yourself at home with things you should already have on hand, but first a disclaimer.

*This information is for educational purposes only. I am not a dietician or healthcare professional. I am just sharing information that I have gained from research and have applied to the lives of my husband and myself that have worked well. Before attempting any of the detoxes I will mention I have discussed it with our healthcare providers to make sure that it would not harm us. Please consult a physician before trying anything mentioned and use the information provided as a stepping stone to seeking  more information on advancing your own health. 

diet fresh green detox green smoothie

Photo by rawpixel.com on Pexels.com


What is a cleanse/detox?

A cleanse/detox is something that you do to promote your health. These cleanses/detoxes have proven to help aide in digestion, breakdown toxins, and help alleviate waste in your system naturally.  There are debates on whether they work on not. Though complex speaking from personal experience I can say that cleansing has worked for both my husband and myself as mentioned earlier in improving our weight loss goals and improving our overall health.  However, results differ based on several things: what your goal is, your personal health when starting, how committed you are to the process, diet, exercise, and making sure that you have permission and are working with a healthcare professional!

What are the benefits of a cleanse/detox?

From experience and research some of the benefits of cleansing are as follows:

  • Alleviating toxins
  • Improves digestive health
  • Increases in immune health
  • Increased energy levels
  • etc.

How to cleanse/detox your body?

  • WATER! One of the best ways to better aide in jump starting your cleanse/detox because our bodies need water. The benefits of water alone are: hydration, flushes toxins, improves complexion (yes brighter clearer skin), boosts immune health, and so much more.
  • Eliminate processed foods/ sugar: Bye bye doughnuts and hello green apples. You wouldn’t call walking two minutes to a McDonald’s or Chick fil a workout would you? There are so many reasons to cut out processed foods and table sugar that is a whole other topic. So let’s just all agree that it’s bad for you and your health okay.
  • Add more fresh fruits and vegetables: I’m sure you rolled your eyes at the screen. But I would be lying if I said all we did to improve our health was drink these magic drinks and the weight fell off. So I am going to say it anyways. Eat your fruits and vegetables people! The benefits are enormous and your body will thank you!
  • Exercise: Exercise, workout, whatever you call it is a big part in detoxing. Sweating is good for you! Sweat helps the body to eliminate those nasty toxins from our bodies. So aim to get in exercise at least 3 days a week. Hint: Intercourse with your spouse is a great way to get the blood flowing and sweat pouring.
  • Fasting: Now I am not that big on fasting and I don’t advise trying to fast on several days in a row.  I am a believer in intermittent fasting (choosing to eat at specific times) or choosing one day out of the week to fast from sun up to sun down. Fasting is really giving your digestive system a break so that it can better help with eliminating waste. Please do your own research and talk to a professional before trying this method!

Ways to Cleanse/Detox

  • Drinks: There are many drinks you can make yourself at home that can help in the cleansing process. Whether you’re a water, tea, juice, or smoothie person there are plenty of recipes out there for you!
  • Salads: Another great way is by increasing those greens ladies! Salads are not only filling but by throwing the right combination of veggies in a salad bowl you get a beautiful and colorful meal that will do your body wonders!
  • Soups: Did someone say soup? Yes I said soups. There are plenty of recipes available for soups hot or cold (also known as gazpacho) that are just as cleansing and filling as the other options. Not only do they taste good but they give a helping hand to our beautiful digestive tract.

I have a whole list of recipes I love, but to save time I will include one of each. However, you guys can check out my pinterest page for more inspiration! (For time sake I have used images provided but for actual photos of my recipes please check my IG page)

blur close up detox water focus

Photo by Pixabay on Pexels.com

Cucumber and Lemon Water

1 Sliced cucumber

2 Medium Organic Lemons

Quart of Filtered water (I use my Brita)

Slice cucumber and lemon. Add to pitcher, chill in fridge over night!

apple close up cucumber delicious

Photo by Toni Cuenca on Pexels.com

Green Juice

3 Celery Stalks

2 Green apples sliced

1 pear sliced

A few stalks of Kale

1/2 citrus fruit (I switch between lemons and limes)

1/2 piece of ginger (I use less because I don’t like spice)

Put each piece through your juicer until you get a delicious juice. Make sure all components are chilled or place in fridge until chilled. Consume right away.


ACV Drink

8 ounces of hot filtered water

1 green tea and ginseng tea bag

1-2 Tablespoons of organic Apple Cider Vinegar

1 tablespoon of organic raw honey for taste (optional)

Boil water, steep bag as directed on box, add acv, and add honey

close up photography of clear glass mason jar mug with green juice and sliced citrus toppings

Photo by amirali beigi on Pexels.com

Green Smoothies (My favorite)

1 green apple cut

2 cups spinach raw

1 cup kale raw

1/2 cup berries (I use blueberries as I am allergic to strawberries

1 Tablespoon of Flaxseed

1 Tablespoon of Chia seeds

1 Cup coconut water

1 Cup nut milk of choice (I choose either almond milk or coconut milk)

1 Tablespoon honey

1 banana

1-2 Tablespoon of Non-fat yogurt

Combine all ingredients in blender several parts at a time and blend for desired consistency. For a thinner consistency add more liquid, thicker add less liquid.

person holding brown wooden bowl with vegetable salad inside

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1 bag spring mix

2 cups Kale

1 cup broccoli

1 cup red cabbage

shredded carrots

1 Cup of Chickpeas drained and rinsed (I use my own but you can use canned)

Chopped nuts

Add grilled chicken breast if you’d like


3 Tablespoons  of olive or Avacado oil

2 Tablespoons of brown mustard (use Dijon for less spice)

1/4 Teaspoon Salt

1/4 Teaspoon Turmeric (good for inflammation)

Pinch of Cayenne pepper

1-2 Tablespoons of sweetener of choice (Agave, Honey, Maple Syrup)

Combine all ingredients minus chicken (add at the end) in a large bowl. Top with chicken and dressing. Enjoy.

shallow focus photography of squash soup

Photo by Valeria Boltneva on Pexels.com

Butternut Squash Detox soup

1 roasted butternut squash (you can use boxed if you like but I always use my own to make sure there aren’t any preservatives.)

1/2 medium sized onion

2-3 medium sized carrots chopped

2 Celery Stalks

1 Qt of Vegetable stock (If not homemade I use an organic brand from Aldi’s to save time)

1/2 Tablespoon of minced garlic

1/2 Teaspoon of Cayenne Pepper

1/2 Teaspoon of Turmeric

Salt and Pepper to Taste.

  1. Saute onion, carrots, and celery until just softened in ghee or oil of choice ( I use either vegetable, or coconut oil) . 2. Add roasted butternut squash, vegetable broth, and garlic.3. Bring up to a boil for 15 minutes. Turn it down and let Simmer for 20-30 minutes until flavors blend together. 3. Take  off the heat and let cool for 10 minutes. Blend with immersion blender or in blender in small batches to avoid explosion (take caution if you will be transferring liquid)  until smooth. 4. Return to pan and add , cayenne pepper, turmeric, salt and pepper to taste. Enjoy!


Like anything with your health cleanses/detoxing are not a quick fix to better health or weight loss. It is an aid in a bigger picture for you to take control of your life so that you can have balance and be able to enjoy the things you love.



Wellness Wednesday

Happy Hump Day Ladies!

I hope you all are having an amazing week. If you are like me you can’t wait for the WEEKEND . My 5 year old has her fall break starting so I have some fun activities planned for her that the rest of the troops are going to get to enjoy! However, if you have more than one little angel and like me 2 under 2 you will be able to relate to the needing a little pick me up so that you aren’t stuck pulling your hair out! Even if you don’t have more than one and you’ve just been having a busy, stressful, exhausting week and you  don’t know how you’ll make it to Friday then look no further.

We are going to take this evening to refresh, rejuvenate, and relax!  Scientific  studies have shown the importance of taking time to take care of yourself, calming the mind, and relaxing the body in order to reduce stress and anxiety to prevent things like depression, diseases such as heart complications, and increase your chances of success and life longevity.

See article published in 2016 ( https://www.sciencedirect.com/science/article/pii/S1976131716300184)

So I am going to give you some tips and a few DIY’S to help get you right for the rest of the week. Let’s begin!

bath blur brush candles

Photo by Pixabay on Pexels.com


  1. Create a calming environment: Troops are ready for bed, if they are not already in the bed put on a flick. That’s right ladies use the Netflix account (no I’m not sponsored). Your kitchen is clean (if not put hubby on duty, remember to delegate. If you have no idea what I’m talking about see my post on the Balance Act.) It’s time to set the stage.
  2. Set the stage: Light your favorite candles, dim the lights, and turn on your favorite tunes. Depending on the week and how I am feeling I can choose between smooth jazz, old school r&b, or some calming nature sounds. It’s all about the ambiance my friend. Don’t worry we will get to the peace and quiet a little later. Because we NEED that. Whether you like a bath or shower it’s time to warm the water. The key here is relaxation. Even if it’s just a quick soak (15 minutes)!
  3. Gather your supplies: Now that you have your peaceful environment, and your stage has been set it’s time to gather your supplies ladies. Grab yourself a clean towel, your body scrub (if you don’t have one I will leave a quick DIY for you. Your skin is going to thank me and it’s welcome in advance), your epsom salt, and favorite essential oil. Make yourself a cup of tea, (I like a nice lemon zinger or Green tea with Ginseng, and a little honey) or poor a glass of chilled wine (I like a nice Moscato every now and then.)
  4. Enjoy: It’s all about you! Close yourself away in your oasis. Poor the epsom salts in the tub (for my pregnant readers replace the epsom salt step and instead use a little sea salt), with a little of your favorite essential oil. If you’re feeling fancy throw in a few rose petals. Climb into the tub and let that nice hot water soothe those muscles, as the salt pulls those nasty toxins and impurities out of your body that tend to promote stress levels.   After 15 minutes you’re ready for your body scrub. If you don’t already have one I will leave the recipe I use below. Massage the scrub into your skin. To see the benefits of body scrubbing see here (https://www.annmariegianni.com/benefits-of-body-scrubs/).  1 Cup of brown sugar or salt ( the point is the crystals that aren’t to abrasive on your skin), 1/2 tbl. spoon of olive oil, 1/2 tbl. spoon of coconut oil, 1/2 tsp. of almond or jojoba oil (not required but I love the moisture it leaves behind, 1/2 tsp. essential oil for scent (not required).
  5. Calmed Mind: Let the water out, turn that shower on (see best of both worlds), grab your favorite body gel/wash and go to town. Continue shower routine as normal. Grab that clean fluffy towel, and your favorite body moisturizer (I love a good body oil my favorite right now is Sunkiss Alba’s glow oil by Derma E or a little infused coconut oil with vitamin E. Again not sponsored.) Gently massage the oil into your skin slowly. Remember the quiet I promised this is where you have it. It takes moisturizing to another level trust me. Quieting your mind for just 10 minutes allows you to continue to de-stress, calm anxieties, improve cardiovascular health, increase of oxytocin, and alleviates insomnia.    For chemical benefits of meditation see here (http://www.chemistryislife.com/the-chemistry-of-meditation)  for the psychology in mediation see here (https://www.american.edu/cas/psychology/clinical-research/upload/article-Meditation-Tanner-Haaga-2.pdf)
  6. La Finale: Grab your favorite pair of pajamas, or some sexy lingerie for hubby to thank him for his support (wink).  Climb in the bed and enjoy feeling refreshed and empowered to take on the rest of the week.

Hope you enjoyed this read ladies. Don’t forget to comment below and tell me what you thought of this post. Share your tips on good wellness wed. relaxation. If you aren’t already following my post please hit the follow button we would love to have you!