Tag: holistic nutrition

How to Get Out of that Winter FUNK

How to Get Out of that Winter FUNK

Those of you who follow me on my Instagram page have likely heard me talk about being in a funk right now as a result of the colder days and darker nights here in good, ole Boston! I wrote a similar post last winter and have decided to bulk that one up with additional tips & tricks to getting out of the winter funk! So here’s what I’ve found…sometimes all you need is one WHOLE day to REBOOT and it can do wonders!

Actually take a FULL self-care day!

Unfortunately our culture has created a fast-pace, high-stressed environment, especially on the east coast. Though this mindset is great and all in theory, “work hard, play harder”…but do we ACTUALLY play? Ever feel like it’s a competition to see who has a busier week or who was more stressed or who stayed later at work? Why should this be praised? It’s just a recipe to fully BURN out in the future. Self-care and taking time to yourself is NOT selfish, it’s quite frankly NECESSARY for good, long-term healthy & longevity. Ignore what your peers think at work and DO YOU. At the end of the day, if you’re more rejuvenated and refreshed, you WILL put out better quality work, more efficiently and effectively than the co-worker sitting next to you.

Alright, so that you see the importance of taking a self-care day…what does that look like? Well, it looks different for everyone! Here’s an inside peek into what my IDEAL self-care day may look like:

7AM – 12PM

  • Sleep in an extra hour.
  • Wake up and make a warm cup of ginger turmeric tea with lemon & fresh ginger. Helps for good digestion in the AM, balances acidity, anti-inflammatory benefits.
  • Take my daily supplements (these tend to vary, but I ALWAYS have a probiotic pill, B12 (don’t eat meat & good source of energy), Vitamin D (especially needed in the winter), occasionally a digestive enzyme (if traveling)
  • Turn on my oil diffuser (currently using LAVENDAR oil) & salt lamp. Helps to calm the mood! Also, I wrote a post about tips for calming the mind here.
  • Put on a good, upbeat playlist. Especially into a few of my Spotify playlists right now:
  • Make either a MATCHA or Espresso-Based LATTE
    • Follow the above links for yummy matcha & latte recipes
  • Answer emails, Instagram Comments, DM’s, etc. (I find I’m the most productive in the morning, but since this is SELF-CARE day, limit use)
  • Do a quick 10 minute stretch/flow to wake up the body. Light incense or a sage stick to set the mood. Focus on spinal stretches like cat/cows and twists to loosen up the spine after lying in bed for 8 hours. Here’s a post I did a while back on simple yoga moves to help relieve stress and anxiety!
  • Meditate & write a few things down in your journal that you’re grateful for!
  • Make a healthy, FAB 4 style breakfast. Include fats, fiber, protein, veggies/green, and limit sugars (fruit) to ¼ cup!
  • Sometimes if I’m feeling ambitious, I’ll clean. I know this sounds like “work” BUT hear me out…if I’m in the mood (key word here), sometimes cleaning can be SO therapeutic AND can actually be a cause of feeling unmotivated and overwhelmed in your own place! Think about the saying… “a clear space is a clear mind”. PS – I find I’m especially motivated to clean right after coffee when I’m feeling fueled and energized.
  • In addition to cleaning…how about going through your closet (and anything else in your apt/house) and pulling out items that no longer have a purpose in your life? I always joke that I’m an aspiring minimalist. If you know me, you know I have a closet FULL of endless clothes & shoes. Yes, I admit I’m a bit obsessed with fashion, but that doesn’t mean I can’t get rid of old clothes (and items laying around that are just adding to a more cluttered space). Giving away clothes can be such a RELIEF sometimes and leave you feeling a bit lighter…almost like a weight was lifted off of you. So, though this doesn’t seem like the “cliché” self-care tip that one may hear…I promise you, it HELPED me and I’m almost certain it will help you!
  • Read a book, browse through one of my fave wellness-focused websites like Well & Good or Mind, Body, Green.
  • When fully digested, get a workout in that I LOVE. Don’t make this a punishment but rather make it something you look forward to and know that your body with thank you later! 
  • Start a bath and add Dr. Teals “recovery” bath salts (eucalyptus). While the bath is filling up, stretch & foam roll (so good for the muscles and cheaper option than going for a massage!) Before you hop into the bath, also option to Dry Brush (the skin is your BIGGEST organ and this helps to detoxify and remove dry skin, leaving you feeling more refreshed and energetic).
  • I’ll also put on a face mask of some sort, either a chlorophyll mask from CocoKind Skincare or a coffee exfoliating mask from Frank & Whit. Light a candle, grab a book, and relax for 15-20 minutes before showering off.

12PM – 4PM

  • Go for a walk & listen to an informative podcast before lunch. Some of my fave podcasts include:
    • The Skinny Confidential: Him & Her
    • The Balanced Blonde
    • That’s so Maven
    • Rich Roll Podcast
    • Raw Talk with Sheena
    • Bulletproof Radio
    • Let it Out with Katie Dalebout
    • The Lively Show
    • That so Retrograde  
  • Make a delicious & filling Buddha bowl with all the best roasted veggies OR meet a friend of lunch at a healthy joint! We take face-to-face interaction for granted. It can be so refreshing to catch up with a friend, especially if it’s someone who has similar interests to you and can geek out over health & wellness! Whenever I meet a friend for coffee, lunch, or a workout, I always feel so happy after! Way more beneficial than just jumping on the phone!
  • If you have the time (and money) here are some other great options to add into your schedule:
    • Go to a float-tank and CHILL for 60 minutes. Check out my blog post here from my first experience!
    • Cryotherapy: great for muscle & joint recovery, collagen regrowth, naturally energy boost, inflammation, and better sleep.
    • Acupuncture
    • Body Work, Massage, Aromatherapy
    • Reiki or Kundalini yoga
    • Facial
    • Mani and/or pedi

4PM – Bedtime

  • Relax and and watch your favorite show! It’s OK to watch TV guys
  • Start meal prepping your favorite dish & maybe even whip up a healthy vegan dessert to indulge in after if you have the time! TIP: CACAO is a natural mood booster so I highly recommend any dessert to include cacao!
  • Light candles & enjoy your dinner!
  • End the night with a meditation. Pick up a book. Watch a movie or put on your favorite Netflix show.
  • End with a soothing cup of tea, put your legs up the wall for 10 minutes before you go to bed (great simple inversion that feels so good & is great to do at the end of the day after working out/walking/running etc. // helps to drain the lactic acid)
  • Get in bed early (before 10pm if you can!)

As you can see, there’s nothing crazy here (and pretty much everything here is doable on a budget)! These are little things that make me happy and give me time to truly be present and appreciate these little self-care tips. Yours may look different than mine and that’s totally fine! At the end of the day…DO YOU. Like I said, sometimes all you need is just one day to get right back on track ☺ Hope this helps!

Spring Cleaning 101: Detoxifying the Mind, Body, and Soul

Spring Cleaning 101: Detoxifying the Mind, Body, and Soul

We all feel it. Spring is finally here. You can smell it in the air. You can see it in the small tulips beginning to bloom. You can hear it as the birds chirp away in the early morning. Lastly, your mind, body, and soul can sense it more than anything. Our bodies are incredibly smart and they can sense when there is a change in season. This is why it’s so important to align with mother nature and not resist it. Ever wonder why you’re craving warm soups or hearty desserts in the winter? Or why you may crave juicy, citrus fruits like oranges in the spring and summer? Though it may seem too obvious, this has to do with how our bodies adapt to the changes in temperature and seasons. In order to successfully keep our bodies running at 100%, they need the proper fuel. Our digestive system is especially impacted by these changes. If we feed our bodies the wrong type of fuel when it needs soup, not ice cream for example, it initiates a more challenging process in breaking down and digesting the food. I’ll share with you throughout the blog post how you can successfully detox your way into Spring through all aspects – fuel for the body, exercise, self-care, mental stability, etc.

Before I go into detail on tips to help detox your way into Spring, I want to briefly introduce a quick background on Ayurveda and what it is/how it works. At a high level, the “traditional science of Ayurvedic medicine is designed to bring the body back into balance so it can heal itself” naturally. Like Chinese medicine, this holistic approach has been practiced for at least 5,000 years. A “holistic” approach means discovering the root cause of what may be causing stomach or digestive issues for you as an example & looking at the whole person, not just a specific organ or system involved. This essentially ties back with why our mind, bodies, and souls are SO connected.

One more interesting thing to note is that if you understand your own body type (or “dosha” as it’s used in the traditional form) you can better adjust appropriately. This is important because as you know, everyone’s body is different. What my body may need, could very well be completely opposite from what your body needs. This Ayurvedic Spring approach is a general guidance, however, if you’d like to learn more about your own body type, take this quiz and then feel free to read more on that specific body type via this link. There are complete lists of foods and drinks to eat, as well as appropriate exercise, etc. to help balance out your specific dosha (i.e. body type). If you’re interested in learning more on Ayurveda and how you can implement parts of it to help bring your body back into balance, I’ve added a few source links at the bottom of the blog.

Alright, now back to spring cleaning! In Ayurveda, Spring is a crucial part of the season routine since in the winter, our digestive system is high and people tend to eat more sweet & heavy food. Interestingly enough, our digestive systems are quite adept at adapting to these hard-to-digest foods, so “ama (the sticky, toxic product of incomplete digestion) starts accumulating.” As Spring rolls in, “the ama melts and the volume of ama becomes so great that the shrotas, the microcirculatory channels of the body, become clogged.”

Below are some tips on how to detox & cleanse your way into Spring:

1) Avoid eating heavy, cold, hard-to-digest foods. A general tip is to just eat WHAT IS IN SEASON! As long as you’re shopping at your local farmer’s market, you should avoid any “hard-to-digest” foods. Ex. Root vegetables (potatoes, squash, taro root, zucchini) as these are no longer in season. It also helps to steam any vegetables prior to digesting. Carrots, broccoli, and kale are all great options.

2) Eat bitter foods such as, endives, radicchio, bitter melon, daikon radish, and dandelion greens.

3) Avoid or reduce the sweet, sour, and salty tastes — your digestive system will be more efficient in burning away the accumulated ama. Use pink salt to season your food for it’s high mineral content.

4) Sweet, juicy fruits can help detox your body (ex. Papaya, pineapple, watermelon) – just try to eat these earlier in the day or before sunset.

5) Adding high anti-inflammatory spices & other beneficial herbs to your food or tea such as – coriander, cumin, turmeric, ginger, mint and fennel — to help stimulate the digestion and detoxify the skin.

6) Begin your morning with a glass of warm water and the juice of half a lemon or lime. This will cleanse your digestive tract and initiate your metabolism first thing in the morning. You can also add fresh ginger juice as well (this is a great anti-inflammatory). Honey is another option to add in if you’d like. Also, drinking a few sips of Kombucha (fermented tea) first thing in the morning, can also help to balance out your PH. *Lastly, drinking room-temperature water throughout the day is much easier on your digestive system than ice cold water!

7) Dry brushing your skin. This should be done close to first thing in the morning, right before you shower. You should brush in an upwards motion. “Dry skin brushing helps keep the pores clear and the skin active to assist the body in this cleansing process. It also helps to increase blood circulation. Dry brushing exfoliates the skin’s outer layer and stimulates the sweat and oil glands, providing more moisture for the skin.” You can find dry brushes in the health section of Whole Foods.

8) Keep to a consistent routine – simply try to wake up with the sun and go to sleep with the moon. Also try and keep a regular routine with when you eat your meals.

9) Spring cleaning is also a great time to start fresh & give things like meditation a try. Meditation can be so valuable, even if you can only find 5 minutes in your day. A great guided meditation app to help people that are new to meditating is called: Headspace.

10) If you’re a seasoned yogi or completely new to yoga, it’s beneficial to incorporate plenty of twisting poses throughout your practice or to kick-start your morning. Twists are really great for detoxing the body & creating space in the abdominal region. Here are a few simple poses to follow.

11) Get outside and walk throughout the day as much as possible. The endorphins from walking outside & exercising will be at an all-time high.

12) Try incorporating mood-enhancing and stress & anxiety reducing superfoods like Maca Powder, Cacao Powder, and Ashwagandha powder to your coffee, lattes, or smoothies.

13) Literally spring clean – a clean, organized home creates a clear mine. Get rid of and donate the winter clothes you didn’t touch all year. Clear out your pantry. If you work at home or in an office, try and keep that space clear but also add a few personal touches that will help keep you creative and inspired.

14) Amplify your space with fresh plants and flowers. I tend to be drawn towards plenty of succulents since they need little attention, but they look pretty! 🙂

15) Lastly, don’t forget how important SELF-CARE is. Everyone needs to look out for themselves. So among trying to incorporate some things from above, go get a massage or a facial, take a bath, read a book, take a “day-cation”, DIY your own face mask, etc.

I hope you found this information useful! Please note, the purpose of this is to simply share what I’ve learned about the tradition of Ayurveda. I’m no expert or professional in this field, I’m simply just interested in learning and expanding my knowledge. Take it or leave it! These are some things I’ve found useful in the past and am exploring with this season. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have any serious acute or chronic health concern, please consult a trained health professional who can fully assess your needs and address them effectively.

Happy spring cleaning!

Sources:

http://lifespa.com/about-lifespa/ayurveda/what-is-ayurveda/#
http://www.ayurveda-holistic-medicine.com/
http://www.ayurveda-holistic-medicine.com/ayurveda-body-types.html
http://www.fusionaryformulas.com/learn-live-according-dosha/
http://www.joyfulbelly.com/Ayurveda/assessment/Dosha?gclid=CI7am4OvnNMCFdWIswodK_UN4A
http://www.chopra.com/articles/garshana-detoxify-at-home-with-ayurvedic-skin-brushing#sm.0000m771scytberbu271tfp7oa8gf
http://www.yogajournal.com/category/poses/types/twists/


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