September is National Self-Care month! Whether you are a busy parent, a college student, or a hard-working individual, self-care is very important to incorporate into your life. We are all very busy, but we still need to find ways we can improve our health and quality of life without feeling burnt out or sluggish.
· Getting enough sleep is very important. Most adults need 7 to 8 hours of sleep per night. Going to bed at a decent hour is extremely important for those who get up early. Work on setting a time to lay in bed each night. Make sure the TV is off.
· Exercise is another important factor in our lives. Exercise can help in many ways both mentally and physically. Reduce your stress by taking a walk to clear your mind or go to the gym after work to let off any steam you have built up. Increasing your heartrate for 20 min per day at least 5 days a week is extremely beneficial.
· Schedule a Massage! These are also beneficial for both physical and mental health.
· Drink plenty of water. The cells, tissue, and organs in your body all need water to function properly. If you feel sluggish or have brain fog, this could be a sign of slight dehydration. If you are male, you need about 3.7 liters of water everyday and if you are female you need about 2.7 liters of water every day.
· Nutrition. Ensuring you get a nutritious meal at least 3 times per day is very important in providing fuel for your body. Eating plenty of fruits and vegetables can help your body rid off any infections or bacteria. When you are stressed your body is less defensive with fighting off bad invasions so eating a healthy meal can help compensate with that.
· In our busy lives we typically put off self-care but taking care of ourselves should be our priority. Meditation is a great technique for relaxing our minds, but if you are not into meditation, a simple journal can really help. Writing down everything you are thinking about will help relax your mind.
Remember to always take care of yourself first so that you can achieve your goals better and faster.
August is National Back to School Month. Let’s talk about how we can help our kids stay healthy by providing them with nutritious lunches.
· Instead of packing the fruit gummies, you can buy a bulk of fruit. Wash them and cut them once you get home and separate them in snack bags or small containers that are easy to grab when packing lunch. If you can’t buy fresh, then fruit cups are the next best thing.
· You can do the same with any vegetables. Prepack them in snack bags and pack a small container of ranch, hummus, or guacamole. Meal Prepping is key to success!
· Snack wraps are the easiest to make. Use a tortilla wrap. There are many different types like, spinach or roasted tomato. Inside the wrap you can add avocado, chicken salad, turkey, chicken, cheese, egg, tuna. Anything to add protein to their lunch.
· Left overs are also another great lunch. Anything that does not have to be reheated. Such as turkey or chicken. You could add these to the snack wraps for a cold sandwich.
· Bento boxes are a great way to ensure your kids get fruits, vegetables and a protein with the right portions. You can find these online and even in local stores. These are a good alternative to a classic style lunch box.
· Nuts, small cheese bites, pretzels, trail mixes, and hard-boiled eggs are all great snacks to add in to their lunches.
You can even add some of these great lunch ideas to your lunch for work.
Here are 6 fruits and vegetables that are harvested in June and some ways to prepare them:
1. Strawberries are a seasonal favorite and who doesn’t love strawberries? You can put them in a smoothie, add to your yogurt or cereal, cover them in dark chocolate, or just eat them plain!
2. It’s also “Salad Season”! Fresh leafy greens such as kale, spinach, and many lettuce varieties can easily be cut up to make a great salad! Just add your favorite toppings and go easy on the dressing! You could even cut up those strawberries and add them on top!
3. Jazz up roasted broccoli by adding flavorful spices such as lemon pepper or garlic powder along with your chicken to make a great sheet pan dinner or boil the broccoli on the stovetop until tender, drain well, and add some lemon juice and butter!
4. Potatoes are the most versatile of the June vegetables and can be prepared with minimal effort! You can make baked potatoes and add your favorite toppings or try a new twist like store bought rotisserie chicken tossed in buffalo sauce topped with crumbled blue cheese or ranch dressing. Or mix up Taco Tuesday with a baked potato topped with black beans, salsa, shredded Mexican cheese and sour cream! Make use of your grill this summer and look up all the different ways to season up olive oil tossed potatoes in Aluminum foil packets. Or try oven-roasting cut up potatoes along with onions, bell peppers and baby carrots tossed in olive oil and rosemary!
5. Radishes-yes, I said radishes! Just add some simple seasoning like salt and pepper and roast those babies! Or you can slice them up and add them to your salad or make a delicious summer slaw with some spring cabbage.
6. Asparagus is also harvested in June and can be prepared in a number of ways such as roasting in the oven with olive oil, salt, pepper, and parmesan cheese. Makes a delicious side for grilled steak or chicken!
Now let’s get out and celebrate National Fruits & Vegetable Month by picking up some fresh produce today at your local farmers market, grocery, or garden!!
April is Alcohol Awareness Month. Although alcohol can be fun and enjoyed on occasion, it is often greatly abused by the population. Roughly 16 million people suffer from alcohol abuse! Since it is April, try to pay closer attention to how much alcohol you are actually consuming each week. Here are 20 things you can do instead of drink alcohol!
Go to a movie
Go for a long walk
Grab coffee with a friend
Read a book
Play a board game with your kids
Learn to play an instrument
Repaint a room in your house
Clean out your closets and drawers
Visit the Humane Society
Ride a bike
Go for a run
Sign up for a new workout class
Plan your dream vacation
Visit your local library
Pick up an old hobby
Pick out a new recipe to try
Walk around the mall but leave your wallet at home!
Bring your kids to the park
Make a meal for a friend
Spend the day in a new town
Mental health is just as important as your physical health! It is incredibly important to consistently work on your personal growth. When you work on your self-development, you are able to be the best version of yourself! And when you are the best version of yourself, you are able to serve others in the ways they need. Personal development is a key component in a person's growth, maturity, success and happiness. It is the foundation of emotional, physical, and spiritual health. Below are 10 books to add to your reading list! Grab a journal too and take notes along the way. Happy Reading!
1. The Power of Positivity by Norman Vincent Peale
2. Think and Grow Rick by Napoleon Hill
3. How to Win Friends and Influence People by Dale Carneige
5. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferris
6. The 7 Habits of Highly Effective People by Stephen R. Covey
7. The Power of Now: A Guide To Spiritual Enlightenment By Eckhart Tolle
8. Getting Things Done: The Art of Stress Free Productivity by David Allen
9. Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness by Steve Scott
10. The Miracle Morning by Hal Higdon
It’s the month of LOVE! What better way to show yourself some LOVE than by eating foods that fuel a happy, healthy heart?! Here are six easy foods to add into your diet to ensure you are maintaining a heart that is in tip-top shape!
1. Leafy Green Vegetables: from spinach to kale to collard greens!
Leafy greens are packed with Vitamin K which helps protect your arteries. These super foods also reduce blood pressure and decrease the stiffness in the lining of your blood vessels. When you eat more leafy greens – you lower your risk for heart disease.
2. Whole Grains: from oats to brown rice to quinoa!
Whole grains are very high in fiber which greatly reduces your bad LDL cholesterol and decreases the risk of heart disease.
3. Berries: from blueberries to strawberries to raspberries!
Incredibly high in antioxidants, berries help protect your heart against inflammation. Eating berries daily can help improve the function of the cells in your blood vessels which in turn control your blood pressure.
This fruit is a wonderful source of healthy monounsaturated fats that help reduce your levels of cholesterol. They are also high in potassium which is key nutrient in maintaining a healthy heart.
5. Dark Chocolate: Chocolate?! It’s true!
Dark chocolate is rich in antioxidants that can help reduce your risk for coronary heart disease. But just remember, it’s still high in sugar so just be careful not to eat too much. Search for chocolate that is 70% or higher in cocoa.
6. Olive Oil: similar to avocados!
This monounsaturated fat is packed with antioxidants to fight inflammation in you heart and reduce your risk for chronic disease.
How To Plan For A Healthy Year!
It can be incredibly stressful to think about creating and sticking to resolutions in the New Year. Maybe you like the idea of a healthier lifestyle, but you don’t even know where you should start! Let’s look at some simple ways to incorporate wellness into your everyday lifestyle. Health should be fun and easy, not difficult and time-consuming.