Wellness Wednesday

Wellness Wednesday 10-2-Minute Habits That Will Change Your Life

So you want to get healthier. Great! But where to start? Should you do a cleanse? Go Paleo or vegan? Try CrossFit or join a yoga studio? Or should hire a trainer or nutritionist? The options seem endless and overwhelming. When you’re not sure what direction to go, start small. You don’t have to revamp your whole life all at once. You can embark upon the journey toward a healthier lifestyle simply by incorporating any of these 10 healthy habits into your life today. They don’t take a ton of time, but they have tremendous health returns!

1. Practice conscious breathing.

When you feel anxious, you disrupt the ease and flow of your breath. You might not even notice these slight disruptions in your breathing pattern and how they affect you. But reestablishing normal breathing restores your energy and focus.

To do this, breathe in through the nose for a count of five. Feel as though there’s a balloon that is filling your entire pelvis and causing it to stretch out in all directions. Hold that inhale for a moment, and when you exhale, contract all the muscles in and up the spine as you exhale for a count of five. Hold the exhale for a moment and repeat 10 times.

2. Chew more slowly.

It’s not just what you eat that matters, it’s also how you eat it. You can eat all the healthy food you want, but if you don’t chew your food well, it can lead to indigestion, bloating and lack of nutrient absorption. The more you chew, the more saliva you produce. Saliva coats the particles of food with enzymes that break it down for better nutrient absorption.

Chewing 25 times per bite helps cultivate more mindful eating. You eat in a more relaxed state of mind, which aids digestion. Plus, the more slowly you eat, the less you’re likely to consume because you’re giving your body time to let you know you’re full.

3. Sip warm lemon water.

Your body needs to be rehydrated first thing in the morning. But swap out the ice water and add warm lemon water to your daily routine instead. Warm lemon water quenches thirst, preps and primes your digestive system, aids in detoxification and supplies a free-radical-crushing dose of vitamin C.

Lemons may taste acidic, but they are actually alkaline forming, helping the body maintain an ideal pH balance and neutralizing free radicals to keep you feeling vivacious and looking vibrant. “Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins,” says Josh Axe, DNM.

4. Take movement breaks.

When it comes to improving your movement, it’s not just about doing your workout for an hour in the morning and checking it off the list. Your body thrives on movement. More movement all throughout the day is highly beneficial for your body and brain.

Mobility exercises help lubricate the joints to ward off stiffness, aid in circulation and help boost energy levels and increase focus and productivity. For every hour of sitting, aim for at least a few minutes of mobility drills, such as alternating between arm backstrokes and pelvic circles.

5. Fix your posture.

Proper posture — with the spine aligned and the joints stacked — puts your body at ease, reduces tension and strain and ensures that muscles and tissues are well oxygenated and receive nutrients for proper function.

Katy Bowman, biomechanist and natural-movement expert, recommends first aligning the outside edges of your feet with a straightedge. Then make sure your feet are hip-distance apart. Press all four corners of your feet into the ground. Make sure your pelvis is over your heels. Engage your thighs to lift your kneecaps, squeeze your glutes, keep you chest lifted with the bottom ribs tucked in, and keep your head in a neutral position with chin slightly tucked.

6. Take Off Your Shoes

One of the greatest health tools is right under your feet — literally. Earthing, or walking or standing barefoot on the ground, sounds simple enough, but how often are you actually barefoot outside? It may sound a bit hippie, but a 2012 review published in the Journal of Environmental Public Health found that research supports the touted benefits of going barefoot, which include improved mood and sleep and reduced inflammation and chronic pain. Just don’t step on any rusty nails!

7. Dry brush your skin.

Take care of your body’s largest organ — your skin. Dry brushing is a natural technique that can reveal the beauty of your skin by sloughing off dead skin cells as it stimulates the lymphatic system. Dry brushing has also been credited with giving the skin a natural, luminous glow.

To do this, purchase a dry brush with natural bristles. Start at your feet and brush in long, sweeping motions toward your heart (avoiding the face) without applying too much pressure. Don’t dry brush for too long or too often. Try just a few minutes once a week.

8. Set an intention.

When you want to break out of your comfort zone or start a new healthy habit, you must first have a strong intention to do so. As Wayne Dyer, author of “The Power of Intention,” says, “The power of intention is the power to manifest, to create, to live a life of unlimited abundance, and to attract into your life the right people at the right moments.” You can set an intention for every action in your life. Before eating, set an intention to eat mindfully. Before working out, connect to your intention. Ask yourself, “What are you aiming to achieve?”

9. Apply sunscreen.

Sunscreen isn’t just for summertime. Dermatologists recommend wearing sunscreen daily because, according to the Skin Cancer Foundation, one in five Americans will develop skin cancer in the course of a lifetime. Yikes! Even if you’re not hanging outdoors for a long period of time, UVA rays that cause wrinkles and premature aging can pass through window glass. Check the ingredients on your sunscreen and look for one with the mineral zinc oxide for UVA protection. If you’re going to be outside for an extended length of time (at least two hours) look for a broad-spectrum sunscreen with SPF 30 that’s sweat and water resistant.

10. Express gratitude.

Western society is constantly telling us we need to be more, do more, have more and achieve more. It can be depleting and depressing. Keep your vibe high and light by filtering out the noise and filling yourself up with gratitude throughout each day. There have been numerous studies regarding the positive effects a daily gratitude practice has on the mind, body and spirit.

Keep a journal in which you jot down what you’re grateful for each evening before bed or when you wake up in the morning. Try writing affirmations — positive things about yourself and your life. Or write a thank-you note to someone to say how grateful you are to have him or her in your life.

What Do YOU Think?

Which of these healthy habits are you ready to start today? What are some simple habits you incorporate into your daily regimen to be your healthiest self? We would love to hear your ideas and know what you think! Leave your comments below to join the conversation.


Please follow and like us:
error
Wellness Wednesday

Wellness Wednesday: My go-to healthy breakfasts

Another week, another wellness wednesday post for ya! I don’t know about you but breakfast is my absolute favorite meal of the day. I could honestly eat it 3 meals out of the day haha I never get tired of it! Today I want to share my top 5 easy and healthy breakfast ideas with y’all! I probably have at least 10 favorite breakfasts I rotate between…but today I’ll keep the list to 5, and maybe do a part two down the road! These are all healthy breakfast ideas you can make SUPER fast, and will keep you feeling fueled and filled up for the day!

Healthy breakfast idea #1: Hard boiled egg on avocado toast

I love to boil a whole dozen eggs at the beginning of the week, to either use at breakfast or for a snack! I love this breakfast because it doesn’t require any pots or pans and tastes so good. I just get a piece of bread (I love Dave’s Killer bread!), toast it…mash up an avocado [I usually use half of an avocado], add salt and pepper, and then add the hard boiled egg! Sometimes I’ll do two eggs on the toast, and I always have this with fruit!

Healthy breakfast idea #2: My go-to green smoothie

I love making this green smoothie for breakfast because it’s easy, it fills me up, and allows me to get in some greens first thing in the morning! Here is my go-to green smoothie recipe:

The ingredients:

  • 1/2 banana
  • a handful of blueberries or grapes (whatever I have in the fridge at the time, both work well!)
  • two cups of spinach
  • 1/4 cup of greek yogurt (I love the Fage 0% fat, but you can use whatever you want!)
  • 1/2 teaspoon of mace powder
  • 2 tbsp PB powder
  • 1 tbsp ground flax seed
  • splash of almond milk
  • 3-5 ice cubes (yes, that’s insanely specific lol trust me)

Healthy breakfast idea #3: Egg scramble

If you can’t tell, I’m obsessed with eggs haha. This is another breakfast idea that will help you get your veggies in early in the day! I love to saute spinach and bell pepper and sometimes onion depending on my level of laziness that morning lol…and then scramble two eggs and add it to the pan. Top this scramble off with avocado and add a side of fruit and you’ve got a colorful and healthy breakfast! If we happen to have bacon, I’ll have a side of bacon with this as well. Gimme all the protein!

Healthy breakfast idea #4: Oats!

I LOVE oatmeal y’all! Especially on a cold morning, but year round I think it’s such a comfort food. Not to mention SO good for you and really filling! Purely Elizabeth is my favorite brand of oats – I love the apple cinnamon flavor! I love Purely Elizabeth oatmeal because it has organic quinoa, amaranth and flax…so this superfood blend packs 8g of protein and 6g of fiber! I usually just make this with water, and add some RX bar nut butter for a healthy fat!

Healthy breakfast idea #5: Greek yogurt parfait

I love greek yogurt because it is PACKED with protein, so it keeps me feeling really full! One of my favorite healthy breakfast ideas is half a cup of plain (full fat!) greek yogurt, add in lots of fruit – raspberries and blueberries are my fave with this, and then I add in some Purely Elizabeth granola! I love this breakfast because it’s one you can throw together in 60 seconds, and not have to use any pans…so easy clean up! This is also an idea you could make ahead of time and bring to work with you!

If you try any of these healthy breakfast ideas, make sure to tag me on your instagram stories so I can share with others! If you have any easy healthy breakfast ideas, we would love to hear them in the comments below! Thanks for reading!

Please follow and like us:
error
Wellness Wednesday

Wellness Wednesday: Creating Your Own Personal Health & Wellness

So I’m sitting here drinking some water after a hectic day of running around.?We’re overwhelmed, but sitting here and writing this post has been something I’ve wanted to do for a while so it’s putting me in a wonderful mood.

Lately when I’ve gone onto social media — Instagram in particular — I’ve found myself consumed with this obsession with being healthy, living healthy and eating all things healthy. What do I mean? Well, from the bowls of avocados, and pasture raised eggs to the beautiful and inspirational yoga poses; I find myself wanting to emulate this picture perfect vision of health, not just for all of you but for myself as well. It’s easy to feel like you aren’t doing a good enough job when it comes to your health. Am I right?

And in 2019, it’s easy to feel overwhelmed. There’s endless information, ways to access it, people who tell you what to eat or how to eat, when to eat and how to live your best life.

First of all, let’s take a step back and recognize that health is different for everyone and anyone. Being healthy to some means eating paleo, for gym junkies it all begins and ends in the gym, and for others emotional and mental health brings all the clarity one needs. Rarely will you find someone who has all three down to a perfect science.

It’s difficult not to feel worthy enough when you see your favorite blogger exercising and you haven’t drank your morning cup of joe. Or when you see someone post the most beautiful buddha bowl you’ve ever seen full of six different veggies, and then realize you’ve only had brown food all day. And while often all of these pictures and posts can be inspiring to eat better or to get to the gym, I want you to know that you have permission to live your own life, to be inspired but not overwhelmed — because I fear that the overwhelming feeling with not ‘being healthy enough’ leads to eating disorders and mdysfunctional relationship with your beautiful soul and body.

Sometimes I feel like I hold myself to a high standard when it comes to eating and exercising, but the truth is I’m just living my life (like you!), seeking an everyday balance that makes me feel good on both the inside and out. Trying my best to fit in veggies (admittedly I love them, but don’t eat quite enough), enjoying peanut butter by the spoonful, eating pizza and burgers every so often (cause they’re so good). What I’ve learned through blogging, finding my own unique perspective in the blogging world is that I’m not like anyone else, nor do I strive to be.

And when it comes to your own personal health and wellness, I want you to know that social media is not the idealist or the expectation. What does this mean? It means that social media cannot define what your health looks like or feels like to you personally. Take all the healthy tips and inspiration when you want them, but understand that you create your own personal wellness. Everyone needs something different.

How to find what kind of healthy is right for you:

FEEL INSPIRED. What makes you feel inspired? I’m taking let your soul on fire kind of inspired. Ask yourself this. Write a list of things you LOVE and that makes you feel like a genuinely better human being. Talk a walk. Listen to music and jam out. FEEL GOOD.

CREATE YOUR OWN DEFINITION OF A HEALTHY LIFESTYLE. Take my little wellness exercise below. Find something that feels good for you on your own terms. Commit to exercising, eating healthy and taking care of your mind, but do it on your own terms. Find an exercise that you don’t dread doing, meals that taste delicious and are nourishing for your lifestyle, and always strive to keep your mind active and engaged.

KNOW YOUR FEELINGS. The better you understand how you feel and which emotions you are experiencing, the more we can treat ourselves better. More people have trouble with this than you think.

IDENTIFY YOUR PASSIONS. Do you want to start a blog? Do you want to be a nutritionist? Do you want to help other people in medicine? Do you like talking to people and giving advice? Then what’s stopping you? There’s always going to be an excuse for you to stop living your best life. If you can’t identify what you want, ask people what three qualities they think of when they hear your name. How can you build off those qualities? Take a new class? Try out a new hobby?

ALWAYS BE YOURSELF. THIS IS EVERYTHING. Be yourself! No one is like you in the entire world so just be who you are and strive to be better than you were yesterday (that’s how you grow!).

Now, here’s a little wellness exercise for you:

1.) Sit quietly and connect with yourself.Write down all the things in  your weekly routine that genuinely make you feel like a better person and/or in general, happy. It can be anything: taking a bath, reading a book, going to a workout class, meeting up with friends, etc.

2.) Look at what you’ve written and identify the two or three things that you enjoyed doing the most. Write down how you felt before and after doing those three things. Were you relaxed? Energized? Relieved? Try to be specific.

What you’ve written is usually a good at indicator of the wellness you need in your life. So for example, if you wrote down that you enjoyed going out with your girlfriends for dinner and meeting up with your mom for a walk, you can identify that being social and spending time with others is what your soul is craving (and in general what makes you happy!).

It’s a simple task, but one that I find really effective in identifying what I’m needing for my own personal wellness (outside of social media influences). It varies each week, so try and do this 1x per week to see what you need.

Last week taking a coconut oil and salt bath and doing yoga was something that felt completely nourishing to me (as if I missed it so much). To me, this meant that I really needed some time to myself, for myself, by myself.

The week before that, I really really loved roasting veggies and meal prepping. It felt like such an accomplishment. Meaning that I knew I needed a little bit of nourishing food in my life (and that I needed to make a point to meal prep more often!).

Hopefully you find this exercise interesting and something different. If you have any other ways you identify what kind of wellness you’re needing in your life, let me know!

I hope you loved this little dose of inspiration — as always, I’d love to hear from you. Tell me everything you’re feeling below and any questions you’re dying to ask. I’m here

Please follow and like us:
error
Wellness Wednesday

Wellness Wednesday: Natural Deodorant Reviews

For today’s Wellness Wednesday we are talking about deodorant and in particular natural deodorant! I made the switch over to natural deodorant about a year ago and I’ve spent the year trying to find the best natural deodorant!

I’m going to start with my favorite and then give you a review of each one.

My favorite is Kopari Coconut natural deodorant.

The deodorant smells good, goes on clear and stays clear, and doesn’t leave you smelly at the end of the day. It’s also really smoothing and moisturizing. When you do get your sweat on you smell like coconut!

Toms natural deodorant was the cheapest and easiest option to find. I was able to go to my local Target and get it, however; I felt like I smelt funky by the end of the day when I used it. And if I went to the gym I reapplied before and after my workout in fear I would smell bad.

Schmidt’s Natural deodorant was the first one I tried. The review were good on Amazon and I was able to order right on the website. I thought this was ok, my biggest complaint is it didn’t go on clear and often got on my clothes. I do feel it kept from smelling through my day but I had to reapply before a workout.

Finally, the last deodorant I tried was Green Tidings natural deodorant. This was also available on Amazon and had the cleanest ingredients, however; I only wore it for a few days before I had to throw it out. I felt like I smelled immediately after putting it on and didn’t think it worked at all.

Are you thinking of making the switch to natural deodorant?

Please follow and like us:
error