The Anti-Inflammatory Diet

Hey everyone and welcome back for another informative blog post. Today we are going to be talking about the anti-inflammatory diet and some of the many benefits it holds. As always consult with your doctor or trusted physician before making any major changes in your diet and always as questions if you have a preexisting condition.

To learn more about inflammation please check out https://humblesoullifeofajuicer.wordpress.com/2022/10/28/how-to-live-an-anti-inflammatory-lifestyle/

Jumping right in some of the many benefits of the anti-inflammatory diet include:

help with managing stress, may balance blood sugar, may help lower blood pressure, and it’s high in antioxidants

Stay away from ultra-processed foods, which include just about anything that comes in a package like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces.

Healthy eating tips:

Avoid dietary triggers: gluten, nightshades, dairy etc

Eat breakfast everyday: Eat something before 10 am and always include protein and healthy fats

Push carbs / Grains: During lunch and dinner is the best time rush carbs too much sugar early in the day will raise your blood sugar faster

Diet and Serving Sizes: (Serving sizes may vary with persons weight, height, and previous health issues)

Vegetables – 4 to 8 servings per day

Lightly cooked leafy greens ( spinach, collard greens, kale, Swiss chard) cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, cauliflower) carrots, beets, onions, peas, squashes, sea vegetables, and washed raw salad greens

Fruits – 3 to 4 servings per day

Raspberries, blueberries, figs, strawberries, peaches, oranges, pink grapefruit, red grapes, pears, apples, kiwis, mango, pineapple, plums

Whole and Cracked Grains/ Pasta (al dente)- Eat later in the day ( Always pair your grains with protein and / or fat)

Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats, amaranth, organic pasta, rice noodles, and part whole wheat and buckwheat noodles (udon and soba)

Sources of Protein- 3x a day

Organic cheese and yogurt or plant based, free range eggs, wild fish, free range grass fed beef, wild game, tofu, tempeh, and edamame. soy products such as tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, spirulina ( avoid soy milk )

Fish & Seafood- 2 to 6 servings per week

Wild alaskan salmon, herring, sardines, black cod

Healthy Fats

While cooking use extra virgin olive oil and coconut oil. Ghee in place of butter. Nuts (walnuts), avocados and seeds (hemp, chia, ground flax), sunflower)

Cooked Mushrooms

Shiitake, maitake, oyster mushrooms, portobello

Herbs & Spices – Abundant

Turmeric + black pepper, ginger, garlic, chili peppers, basil, cinnamon, rosemary, thyme, fenugreek, fennel, garam, masala, and other curry blends

Supplements– Daily

Multi vitamin, Vitamin C, Molecularly distilled fish oil, Vitamin D3, Spirulina, Turmeric

Healthy Sweets- In moderation

Fresh fruit, unsweetened fried fruit, dark chocolate (70% cacao), fruit sorbet

Sample Menu:

Option 1:

Breakfast- Green smoothie ( 1 large banana, 1 cup of kale, 1 cup almond milk, 1/4 ripe avocado, 1 tbsp chia seeds, 2 tbsp honey, 1 cup of ice)

Lunch- Hummus + greek salad

Dinner- Garlic butter roasted salmon with potatoes and asparagus

Snacks- Walnuts / Pears

Option 2:

Breakfast- 1 cup low fat Greek yogurt with 1/4 cup fresh cherries and 3 tbsp chopped walnuts

Lunch- Peanut zucchini noodle salad with chicken – 1 clementine

Dinner- Stuffed sweet potato with hummus dressing

Snacks- Apples / Roasted Almonds

Check back later for more information. If you have any questions please let me know.

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Health is a physiological state not a brand

Hi everyone and welcome back for another informative blog post. With the final month finally upon us I think it’s time we start diving into one of my favorite books The Healing Protocols by Dr.Mark D. Emerson. The healing protocols is a informative book that teaches you how to prevent and reserve heart disease, diabetes, leaky gut and other chronic progressive diseases. To purchase the book I would check Amazon, Barnes & noble or your local book store.

The book starts off explaining that your body has the ability to heal itself and is designed to help you with everything you need. A crazy theory that we don’t need all the “medicine” that is pushed by “doctors”. That with the right care and love you can grow or buy everything you need from any local produce store or wellness store.

Remember that change requires change.

If you have a chronic health issue your body is dealing with ongoing stress and dysfunction. Luckily with healthy changes you can heal your body and be a happier you. To get to the root you have to know what four factors contribute to resolving any chronic issue.

1. Chronic Inflammation 2. Gut dysfunction 3. Toxic Foods 4. Food addictions

Most Common Chronic Health Issues

Heart disease / Stroke / Lung cancer / Depression / Type 2 diabetes / Arthritis / Asthma / Chronic Obstructive Pulmonary Disease (COPD)/Crohn’s Disease, Ulcerative Colitis, Other Inflammatory Bowel Diseases, Irritable Bowel Syndrome / Cystic Fibrosis

It’s important to know that inflammation is a normal part of the body’s defense to injury or infection, and, in this way, it is beneficial. But inflammation is damaging when it occurs in healthy tissues or lasts too long which leads to diseases. Acute inflammation is triggered by any harmful stimuli like pathogens, toxins, or physical injury.

Acute inflammation —> Repair—> Inflammation Resolves —>Healed

Chronic inflammation is a pathological condition referred to as slow, long-term inflammation lasting for prolonged periods of several months to years. Chronic inflammation is the acute inflammatory response over and over. The problem never goes away like a wild fire spreading with no end in sight.

Injury—> Inflammation —>Injury—> Inflammation —>Injury—> Pathology

Now you are probably thinking what is the cause of inflammation and I am more than sure you know the answer. It’s the food! In the second chapter of the healing protocols Dr. Emerson explains that nutrients are essential to our life and health. Poor eating habits create poor health. For your body to run properly you need to remember repair, maintenance, growth, detoxification and immunity which are all things your body gets from the foods you eat. To make sure you’re getting everything you need to eat Whole Foods.

Whole Foods are the key to restoring your health.

What is a whole food? A whole food contains the four components your body needs for energy, repair, and good health.

1. Macronutrients 2. Micronutrients 3. Fiber 4. Water

1.Macronutrients: The carbohydrates, proteins, and fats found in food that are considered the main energy sources for the body.

Macronutrients Foods: Meat (beef, chicken etc), Seafood, Dairy foods, Beans and Pulses, Nuts, Soy and tofu products

Carbohydrates: Starches – Macronutrient. Carbohydrates are needed for energy, repair, and homeostasis. The body burns carbs as its primary fuel and looks to burn carbs in the form of glucose. ( Random fact- Anyone who eats meat, fat, skin or bones have no amylase on their saliva)

Amylase- An enzyme, found chiefly in saliva and pancreatic fluid, that converts starch and glycogen into simple sugars

Protein: Amino acids-Macronutrient. Protein is essential to the body growth and repair, oxygen transport, antibody production for immunity, and to help with water balance within your cells. When you consume protein, your body breaks to down to amino acids. Amino acids are the budding blocks of protein.

Fats: Macronutrient. The good and the bad. Fats are needed for the body in many metabolic functions, and dietary functions. Fats also play a big role in stabilizing blood sugar levels, and the formation of hormones.

Good fats- Found in unrefined whole food plant sources such as avocados, raw nuts, and seeds

Bad fats- Toxic to human physiology are trans fats. There are two dietary sources of trans fats: 1. Processed vegetable oil 2. Animal fat

2.Micronutrients: The antioxidants, phytonutrients, vitamins, minerals and essential omega fatty acids within Whole Foods. They neutralize oxidative stress, reduce inflammation, fight cancer and strengthen immunity.

Micronutrient foods: Dark leafy vegetables, Small fish, Bell peppers, Whole grains, Eggs, Citrus foods

Antioxidants: Micronutrients. Antioxidants help with neutralizing the dancing effects of free radicals (oxidation). They are the shield and body armor you need to function properly.

Phytonutrients:Micronutrients (Phyto)meaning plant of nutrient substances. With over 5000 known phytonutrients it always amazes me that they aren’t talked about more.

For more info on phytonutrients check back tomorrow

3.Fiber: Detoxification, elimination, & microbiome. A high fiber diet reduces the risk of cardiovascular disease, diabetes, colon and breast cancer. Fiber controls the rate of digestion, stabilizes blood sugar levels, strengths the immune system and rids the body of toxins. Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.

Soluble Fiber- Soluble fiber dissolves in water, and includes plant pectin and gums. Soluble fiber helps to build a strong and robust microbiome.

Insoluble fiber- Doesn’t dissolve in water or gastrointestinal fluids and provides your intestines need for regular bowel movements.

One for fuel One for bulk

Remember fiber is found in whole plant foods. There is no fiber in animal based products such as dairy, meat and eggs.

4.Water: Fresh Water- The key to maintain life and your body’s system. When you eat unrefined whole plant foods that are naturally grown they come with the necessary bioavailable nutrients you need all four pillars.

Macronutrients + Micronutrients + Fiber +Water = Health

Macronutrients + Micronutrients + Fiber +Water = Disease

Unrefined whole plant foods are foods that have been minimally processed from their natural state, as opposed to refined ingredients. Examples of unrefined ingredients include fruit, vegetables, nuts, seeds and oats.

To learn more about whole plant food diets check out https://eatplant-based.com/what-is-plant-based-diet/

Energy and Food and What you need to know?

Hi everyone, how are you today? Today we are going to be talking about energy and food and how they both keep our bodies going. Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.

Eating a well-balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels. The worst foods to eat for sustained energy are high-sugar foods because they cause your blood sugar to quickly rise, triggering the release of too much insulin, which triggers a plunge in blood sugar levels, AKA a sugar crash. When you have a sugar crash the body literally shuts down. Think of when you eat a really big meal? What do you normally do after you eat? Do you lay down? Go for a walk? The body is a literal machine and we only get one and I’m here to help you take care of it.

 Energy comes from the food we eat. Our bodies digest the food we eat by mixing it with fluids (acids and enzymes) in the stomach. Common reasons for tiredness or fatigue  allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), a bacterial or viral infection, or some other health condition. Fatigue may result from overwork, poor sleep, worry, boredom, or lack of exercise.

About 70 percent of your body’s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Normal levels of iron are between 33.5 and 44.9% for adult women and 38.3 to 48.6% for adult men. For information check out https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/diagnosis-treatment/drc-20355040

Myoglobin: a protein found in the muscle cells of animals

Herbs that may help with iron: Yellow dock, Dandelion, Stinging nettle, Alfalfa, and Parsley

Do’s and Don’ts:

Do eat breakfast: Eating breakfast sets the tone for the day and helps you choose better options throughout the day. Foods for energy in the morning include oatmeal ( regular oatmeal with nut butter, greek yogurt or cottage cheese), protein rich options with vegetables are also a good option.

Don’t go hungry: Eating regular meals and snacks helps keep your energy at an even level, without highs and lows. Eating every 3-5 hours (three small meals and two snacks).

As someone who is rebuilding there relationship with food I understand how this may seem hard but I will be making a separate post on portion sizes and how can heal your relationship with food.

Do eat fat: Your body needs a regular intake of fat which helps with energy levels and helps the body absorb some key nutrients.

Don’t forget about water: It is recommended to aim for at least 6 to 8 cups daily, but generally people need more, especially if you exercise. Never stress yourself over water though ,drink when you are thirsty. In the age of the Internet their are drinking water apps, have an accountability partner or even set alarms as your reminder to drink water.

Do check your iron: Iron deficiency can lead to feelings of fatigue, both physically and mentally. 

Don’t eat too many processed foods: Choose an apple with 1 tablespoon of natural peanut butter, or plain low-fat Greek yogurt sprinkled with a few chopped walnuts.

DIY FLAVORED WATER RECIPES: ( if you need help drinking water or want to spice it up)

You will need a regular pitcher or anything you keep water in. Each batch will make around 4 servings. For each recipe you will need 5 cups of water and ice cubes if you are into that kind of thing.

Strawberry, basil and lemon: 1/2 cup strawberries stemmed and sliced, fresh or frozen / 5 large fresh basil leaves torn / 1 lemon sliced

Honeydew, cucumber and mint: 1/2 cup honeydew cubes, 1 cucumber thinly sliced and 10 fresh mint leaves torn

Blueberries, lemon, and rosemary: 1/2 pint blueberries / 1 lemon sliced / 4 springs rosemary

Mango, raspberry and ginger: 1 mango peeled and cubed / 1/2 pint raspberries / 1 ( 2inch) piece fresh ginger peeled and thinly sliced

Storage: You can leave the fruits, vegetables, and fresh herbs in the water for up to 24 hours. After that, remove them and store the infused water in the refrigerator for up to 3 more days (4 days total).

Make ahead: Infuse water the night before a party so it has plenty of time to flavor and chill the water.

🌱Foods that may help: 

Vegetables(carrots, ginger, turmeric, beets)

Fruits ( banana’s, goji berries, apples, strawberries, oranges)

Seeds(flaxseed, chia seeds etc)

Beans and legumes 

Healthy fats(avocados,pumpkin seeds) 

Leafy greens(kale, collard greens etc)

Berries(known to boost energy and promote brain function) 

High quality protein(eggs, chickpeas, salmon, beef liver)

Grains ( oatmeal, popcorn, quinoa, brown rice)

🌱Nutrients that may help:

Iron Humble soul iron tea) used for anemia (https://linktr.ee/humblesoul) Click online store to support my small business

Iron Me Strong a synergistic blend of herbs rich in plant-based iron. A natural herbal iron that helps the body naturally assimilate iron. 

Rhodiola (increase energy, stamina, strength, and mental capacity)

Ashwagandha (reduce mental and physical fatigue) 

Vitamin B12 and D(naturally in a variety of animal proteins, such as meat, fish and dairy products) 

Coq10( improve symptoms of congestive heart failure and boost energy)

Cinnamon(sip cinnamon tea instead of reaching for a can of Red Bull the next time you’re feeling drowsy)

Financial Wellness

Wellness is becoming more aware of the choices you make for a balanced life. Wellness is the pursuit of continued growth and balance in the seven dimensions of wellness. Today we are learning about Financial Wellness.

If you are new here check out the series! Don’t forget to subscribe, comment and like.

https://humblesoullifeofajuicer.wordpress.com/2021/06/02/health-and-wellness/

https://humblesoullifeofajuicer.wordpress.com/2021/07/02/learning-about-health-wellness/

https://humblesoullifeofajuicer.wordpress.com/2021/07/17/spiritual-wellness/

https://humblesoullifeofajuicer.wordpress.com/2021/08/01/environmental-wellness/

https://humblesoullifeofajuicer.wordpress.com/2022/09/23/social-wellness/

https://humblesoullifeofajuicer.wordpress.com/2022/09/25/occupational-wellness/

Financial Wellness  is a state of being in which you can meet current and future financial obligations, feel secure in your financial future and make choices that let you enjoy life. It is being in a situation where you control your day today or month to month finances while having the freedom and security to deal with financial emergencies and still stay on track to meet your longterm financial goals.

The four elements of financial wellness

Steps to Achieving Financial Wellness:

Develop a plan to live within your means

Creating an emergency cash reserve (and creating – in advance – your household definition of “emergency”)

Eliminating debt and build good credit

Understand the basics of debt, investing, risk retirement planning and taxes

Use a budget and stick with it / Use a spending tracker

Check your credit report annually for errors

Consider using cash to help with any budgeting issues

Keep credit usage below 30%

Rebalance your investment portfolio each year

Financial wellness at work

Click to access 201408_cfpb_report_financial-wellness-at-work.pdf

To examine your financial wellness, start with these considerations: 

Are you prepared for an emergency? 

What’s your attitude towards money? How does talking or thinking about money make you feel? 

Do you have short-term and long-term financial goals? 

Do you have a budget? Do you stick to it? 

What’s your retirement plan? 

What’s important and not important?

The benefits of financial wellness:

Less stress

Increased innovation and creativity

Harmony between work and life

Better performance at work

For more information

https://www.opploans.com/oppu/articles/what-is-financial-wellness/

Occupational Wellness

hey everyone, welcome back happy saturday today we learning about Occupational Wellness. Occupational Wellness is having the ability to achieve a balance between work and leisure time, addressing workplace stress and building relationships with co-workers.

Occupational Wellness is important because it’s important make sure you enjoy doing your job and have a healthy environment. Set goals as a team and work on them daily.

Set boundaries and clearly to insure you are protecting your mental state.  Learn to turn work off! This includes making time for hobbies, social activities, and vacations. Don’t settle, keep motivated, and work towards what you want. Look for something new and/or talk to a career counselor if you feel stuck or unhappy.

Signs of Occupational Wellness

Doing work that you find motivating and interesting

Understanding how to balance leisure with work

Working in a way that fits into your personal learning style 

Communicating and collaborating with others

Working independently and with others

Feeling inspired and challenged 

Feeling good at the end of the day about the work you accomplished 

Are you engaged in the process of Occupational Wellness?

Do I enjoy going to work most days?

Do I have a manageable workload at work?

Do I feel that I can talk to my boss and co-workers with problems arise?

Check back tomorrow for another great post.

Environmental Wellness

Wellness is becoming more aware of the choices you make for a balanced life. Wellness is the pursuit of continued growth and balance in the seven dimensions of wellness. If you have any questions, please feel free to ask.

Today we dive into Environmental Wellness. Environmental Wellness is creating or finding spaces where you live, work, and study that help you feel motivated to reach your goals. Environmental wellness refers to your sense of safety, comfort, and connection with your physical surroundings. Environmental wellness can be enhanced by living more in harmony with the planet and your community.

 Environmental Wellness is 

• Conserving energy (shutting off unused lights)
• Recycling paper, cans, and glass as much as possible
• Enjoying and appreciating time outside in natural settings
• Not polluting the air, water, or earth
• Being respectful, inclusive, kind, and supportive to others. 
• Being aware of risks in your surroundings.
•  Being aware of the impact of your decisions. 
• Taking personal responsibility for your actions.

Strategies to Enhance Your Environmental Wellness

Be cautious about your security when drinking and out with friends:

• Be aware of who is around you and leave with the same people you came with
• Buy your drinks and keep your drink in sight at all times
• Keep condoms and other contraception with you when you go out
• Get tested every 6 to 9 months if you have multiple partners or even in a relationship
• Always use the buddy system 
• Make sure your phone is charged before going out

Reduce your allergies:

• Avoid outdoor allergens whenever possible. If pollen counts are high, stay inside with the windows closed and use the air conditioning.
• Avoid bringing pollen indoors. If you go outside, wash your hair and clothing when you come inside. Pets can also bring in pollen, so clean them too.
• Reduce indoor allergens. Keep humidity levels low in the home to keep dust mites and mold under control.
• Avoid upholstered furniture and carpets because they harbor allergens.
• Wash your bedding in hot water once a week.
• Vacuum once a week 

Stay safe during hot weather:

• Beat the sun and heat with an early morning or evening activity.
• Use a sunscreen that blocks both UVA and UVB with a sun protection factor (SPF) of at least 15, preferably 30, and reapply frequently.
• Use sunglasses that block both UVA and UVB.
• Try to stay in the shade when outdoors during peak sunlight.
• Go to an air-conditioned gym, do water workouts, or use a fitness video at home.
• Drink plenty of water before, during, and after exercise.

Environmental Wellness Apps:

• Fill it Forward (iTunes / GooglePlay) – Use this app to track your environmental footprint, contribute to charitable projects, and join community groups.
• JouleBug – organizes sustainability tips into Actions that you can put into JouleBug to make your everyday habits more sustainable.
• Oroeco – This app automatically calculates your carbon footprint to track your climate impact.
•  Recycle Coach – Helps you reduce contamination through reminders, material search, and drop-off information.

The core principle of environmental wellness is respect—respect for all nature and all species living in it. It does not mandate that you join a movement or organization, but it does encourage you to practice habits that promote a healthy environment. When you become environmentally aware, you will be able to realize how your daily habits affect the environment. Improving this dimension of wellness is simple and results in a more balanced lifestyle.

Check on with yourself:

• Is your room a place that you feel comfortable, safe, and at ease in?
• Do you have mementos of things that are important to you?
• Do you find time to explore nature?
• How often do you clean and sanitize your space?
• Does my tribe support my health and wellness? 
• Is my environment truly my own? 
• Am I living in a dark environment? 
• Am I in harmony with the earth? 
• Which local community organization supports the earth?

Check back later this week for another post! I have a lot of exciting things coming up!

Peace and Love

Gabby ❤

Interview With A Healer

Wellness is becoming more aware of the choices you make for a balanced life. Wellness is the pursuit of continued growth and balance. In the previous post on my blog, we have gone over a few pillars of wellness and, my favorites is spiritual wellness. Spiritual Wellness, the basis of spirituality is discovering a sense of meaningfulness in your life and coming to know that you have a purpose to fulfill to read more check out this blog post below. 

https://humblesoullifeofajuicer.blog/2021/07/17/spiritual-wellness/

In this blog post, I had the honor of talking to Jupiteria an animist astrologer, reader, reiki practitioner, and death doula in training. This is a mini-series I am working on to teach you all about different ways you can heal and amazing people who can help you. Check back in a few days to learn about another pillar of wellness. 

• What healing modalities are you into? Choose one and Explain

At a basic level, a death doula is someone who provides non-medical support to a dying person and their loved ones. You always have to keep your scope of practice in mind and refer clients who may need certain medical or mental health professionals, but we can offer emotional, spiritual, and physical support. This involves a really wide array of spiritual healing tools and rituals, it’s whatever your client is open to! Oftentimes when someone is getting a death doula they are also working with a hospice team, which can mean western medicine has done all it can for the person and the goal is to keep them comfortable. Reiki is the perfect healing modality that can come in as a last line of defense to provide relief. 

• In a few words what started you on your journey?

This is a story with a lot of moving parts, but basically it started back in 2012 when I was a CNA in a long term care facility. I saw first hand how neglected and alone our dying population can be and it really struck something deep in my soul. I knew I wanted to work with death and dying in some way but didn’t feel ready to at the time because I had a pretty paralyzing fear of death. After recently coming to terms with and understanding my own mortality I finally feel ready to empower and help people plan for a peaceful death so that they can live a more peaceful life.

• Which spiritual principles steer your work?

First and foremost is the principle of service. I believe it’s such a powerful and loving spiritual gift you can give someone to be helpful to them- especially in sensitive moments like what you see as a death doula. Being able to hold space for someone and help them to transition peacefully from this life to the next is a very spiritual experience. The drive for honesty and justice is another one that really fuels my work. I have absolutely nothing against funeral homes, they are very necessary, but I have also seen where people can be taken advantage of by those in the funeral profession who don’t have the best intention. It is very important to me that people know all of their rights and options. My goal is to start hosting webinars and death cafes soon to help make people aware of these things. I truly believe that sharing this information and preparing for end of life, even if we’re young and healthy, can help give us a better sense of calm and help us feel more in control of our existence.

• Which non-invasive healing strategies would you frequently employ?

I love incorporating reiki into my services, even if it’s just for a consultation to help someone with advanced directives or death care planning. I also love incorporating other healing techniques like meditation, crystals, etc. I’m really down for whatever is most supportive of my client.

• How would you respond if your spiritual guidance was poorly received?

As a death doula I make sure to not project any of my beliefs or spirituality on to people because part of what were meant to do is help people get clear on their own wants and beliefs. However, if this were to come up I keep in mind that we are all our own sovereign beings and it’s okay if someone believes differently than me. 

• What could spiritual work do to bolster community connections?

I think death work is just one of so many good things to consider when we’re talking about reconnecting with our communities. This is still practiced in many places in the world, but especially in more ancient times death was seen as a sacred right of passage that required the support from an entire village. Everyone helped out in some way or another throughout the process. We have become such a death phobic culture and push anything to do with dying out of sight and out of mind, which only enhances that collective fear. If we can meet death in a more sacred way and bring back that community involvement I really think that is a great step towards overall harmony and will help us not only connect deeper to our roots, but connect deeper to each other.

• What are a few challenges of building your business and your following? If you have any or advice for someone up and coming? 

Getting people interested in what you’re doing can always be a big challenge- for any kind of business to be honest! The hardest part I’ve struggled with personally is pinpointing exactly what I want to offer. The pandemic has challenged me to really think about how I can still be virtually supportive of people going through one of the most vulnerable times of their life. I want to be able to offer so many things but there’s only so many hours in a day and so much energy that I have. I’m also an astrologer and when I started offering reading as a service the requests came in fast and I quickly got burnt out. My advice for someone up and coming would be to learn from my mistake and make a plan as soon as you can that outlines what you want to offer, what you don’t want to offer, and how many services you can reasonably do in a day/week/month without overwhelming yourself. 

• How do you stay grounded?

Grounding honestly is not my strongest point, but I do whatever I can to try and stay in my body as much as possible! Some things that help me stay connected and focused are gardening, meditating, being with my family, reading books, and playing video games when I have time.

• What is the definition of rest to you?

For me personally, rest has a lot to do with boundaries. Not only boundaries with others but also boundaries with yourself. I can get burnt out from things very quickly because I usually dive right into things I’m passionate about. So, catching myself before that process starts to happen is the best thing I can do for myself, and I think a lot of people can relate. Rest to me means setting and sticking with boundaries to ensure I have enough time to be a person outside of my passions and peacefully enjoy my existence.

Spiritual wellness

Wellness is becoming more aware of the choices you make for a balanced life. Wellness is the pursuit of continued growth and balance in the seven dimensions of Wellness. We have been over Emotional and Physical Wellness already (check my last post). If you have any questions, please feel free to ask.

Today we dive into Spiritual Wellness the basis of spirituality is discovering a sense of meaningfulness in your life and coming to know that you have a purpose to fulfill. As children, we have high hopes and always dream big. For some of us as we get older, we lose faith in ourselves and sadly tend to settle. It is your responsibility to take care of yourself and your life. Every day you wake up is another chance to do your best. Slowing down and being mindful are benefits of spiritual wellness. In other words, mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. I practice mindfulness by grounding myself daily, meditating, practicing yoga, drinking water, and living in my purpose daily.

Spiritual Wellness is not:
• Being a deeply religious person.
• Going to a worship place regularly.
• Forcing a set belief system on self and expecting others to follow.
• Living life according to rigid rules and cultural norms.
• Doing/ Saying what you want to do, and not caring for what others think because your way and belief system is the right way to live.

Spiritual Wellness is:
• Developing a purpose in life
• Having the ability to spend reflective time alone
• Having the ability to explain why you believe what you believe
• Being able to practice forgiveness and compassion in life
• Being mindful and being able to connect with others
• Being responsible and accountable for your actions

Something new I’ve been practicing this year is Spiritual fitness. Spiritual Fitness is the beliefs and practices that strengthen your connectedness with sources of hope, meaning, and purpose. Spiritual fitness is critical to developing overall wellness. Being spiritually drained can look like being envious of others and holding grudges, engaging in immoral behaviors, and having little respect for others. Being spiritually fit looks like being compassionate and leading with your mind, heart, and soul.

Check-in with yourself:
• Do you allow yourself time alone?
• Do you pray? Or reach out to a higher power?
• Do you think about the meaning of life?
• Do you pause to remind yourself that life isn’t all about you?
• Do you put down your phone to just be?
• Do you live in the present?
• Do you respect your boundaries and others?

Things to do for yourself:

When you wake up, sit in your bed or a chair in a relaxed posture. Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.

1. Take three long, deep nourishing breaths
2. Ask yourself: What is my intention for today?
3. What do I need to take better care of myself?
4. Set your intention for the day. For example, “Today, I will be kind to myself; be patient with others; give generously; stay grounded; persevere; have fun; eat well,” or anything else you feel is important.

• Watch the sunset or sunrise (Sunrise opens your body to start the day with calmness, and sunset completes your day with peace.)
• Self-reflection (Reflection allows you to go deeper into yourself and allow the connection with your heart and soul.)
• Practice mindfulness (Try to practice for 5-10 minutes per day.)
• Express Gratitude(Be grateful for all you have, including food, a family, a support system, success, and anything else that stands out.)
• Meditation( Headspace app, Youtube, and many other apps in the app store
• Yoga(The physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body)

Spiritual wellness is a part of balancing your life. Simply spending time in quiet contemplation or writing in a journal can promote your spirituality. However you decide to pursue your spiritual wellness, your mind and body are sure to benefit. Check back this week to learn about another wellness.

Health Wellness: Emotional & Physical

Wellness is becoming more aware of the choices you make for a balanced life. Wellness is the pursuit of continued growth and balance in the seven dimensions of Wellness. This week we will go through each one and learn how to take care of selves. If you have any questions, please feel free to ask. 

We start with emotional health, which is an important part of overall health. Emotionally healthy people are in control of their thoughts, feelings, and behaviors. They’re able to cope with life’s challenges. They can keep problems in perspective and bounce back from setbacks. You are able to acknowledge and feel the emotions but not be the emotions. Now always remember never to judge your journey with anyone else’s. Be kind to yourself. If you woke up this morning and just took a shower, I am proud of you, and even if you didn’t, I am still proud of you! Since this whole covid thing started, stress and doubt has been filling a lot of homes.

 Remember these things:

You are loved, You are important, You are needed, You deserve rest, You deserve Peace of mind. 

Emotional Wellness:

Having the ability to talk with someone about your emotional concerns and share your feelings with others. things you can do to stay on track:

Saying “no” when you need to without feeling guilty

Feeling content most of the time

Feeling you have a strong support network i.e.

Feeling good about who you are

Sticking up for yourself  

Speaking your mind 

Being emotionally healthy doesn’t mean you’re happy all the time. It means you’re aware of your emotions. You can deal with them, whether they’re positive or negative. Feeling stressed is normal and learning how to cope with stress is essential to being emotionally well. How each of us responds to stress is as individual as we are.

Check-in with yourself:

Do you see stress as something you can learn from or something to avoid?

Do you allow yourself to experience emotions, just as they are?

Are you able to ask for help when you need it?

Do you set clear boundaries with family, work, school, and friends?

Do you allow yourself to feel the emotions you are feeling, or do you self-sabotage? 

Be Positive: Focus on the good. Few things are all good or all bad. You’ll feel better if you look at the positive aspects of people, new experiences, meals, and everyday activities. Also, don’t be so hard on yourself!!! Everyone grows through hardships in life. Reach out for help and never be ashamed about it. 

Physical Wellness:

Physical Wellness promotes proper care of our bodies for optimal health and functioning. Being physically active is crucial to keeping your body in its top condition. A few proven benefits of physical activity are strengthened bones and muscles, reduced risk of disease and stroke, and more energy.

Understanding the relationship between your body’s physical health and mental health is crucial to develop balanced Physical Wellness. Physical Wellness is listening to and taking care of your body for optimal health and functioning. Taking care of your physical body will help you get through the stress of life.

Things to do for yourself:

Drinking 8 cups of water a day

Stretching every morning

Eating a balanced meal every day

Practicing safe sex

Exercising 30 Min or more a day

Check-in with yourself?:

Do you eat foods you enjoy, stay hydrated through the day, and listen to your hunger cues?

Are you able to keep a consistent sleep schedule and get 7 hours of sleep/night?

Do you move your body daily?

How much water do you drink a day?

Be kind to yourself: In the internet age, Youtube has well over in the thousand at-home workouts. And even if you don’t have the time do what you can today and try again tomorrow. Keep moving forward; if you wake up the next day, there is your chance.

Check back in a few days!