Beginning Your Wellness Journey

Wellness has become something of a buzzword these days. When this happens, it can cause a word to lose its power. The definition of wellness is: the state of being in good health, especially as an actively pursued goal. Good health as a concept is quite broad as well, but I like to think of in this way: if I am in good health, I am mentally, physically, emotionally, energetically and spiritually grounded and feel an overall sense of contentment and peace. This is a true state of good health and wellness.

Isn’t this how we all want to feel? To feel well, be well and live well? But what does that actually look like from day to day? Creating your own definition of wellness and engaging in the practices that move you forward along your own wellness journey is a deeply personal process.

Creating a state of wellness requires having your health as a priority. To be in a state of good health and actively pursuing goals implies action, forward projection and the opportunity for growth and change. When you think of wellness as taking action, it opens up the concept of health and creates a more well-rounded approach to the journey.

When you consider what wellness looks like to you, it may look quite different than what wellness looks like for your friends, your family, or the people you follow on social media. Crafting a personalized wellness routine in order to make strides along your path to feeling healthy and whole is necessary in order to create the opportunity for you to take consistent action.

Wellness practices include elements that guide you forward towards a balanced life and creating the healthiest version of yourself. Wellness addresses you as a whole person and may include nutrition, exercise, relaxation techniques, self-care, social outlets, relationships, spirituality, spending time in nature, creativity and how you integrate each of these into your many daily responsibilities!

For so many of us, our wellness is unfortunately not always our top priority. It is hard to create new routines and patterns and then to integrate these wellness practices consistently in a way that creates the healthy life you may desire. Consider this integration and change as making a commitment to yourself. When you go about setting a specific wellness goal, choose just ONE thing to focus on to begin. 

Often, when we are feeling unhealthy or out of alignment with our vision of wellness, we feel as though we need a complete overhaul. This is not the case! It is best to begin by implementing one change at a time until that specific change is well integrated into your life. This means that you no longer have to over-think getting it done! Once that occurs, you can consider adding in another. Moving slowly and deliberately offers change over time and is ultimately far more sustainable for long-term change.

Any forward movement is movement no matter how small! However, becoming stuck can perpetuate negative thoughts and feelings and derail your momentum and progress. This is why starting small and using mindset, intention and action to create movement and build motivation is the most effective place to begin.

What is one area of your health that you can commit to begin taking decisive action on today? What is ONE goal you can set? Where do you want to start along your personal journey to wellness? Write it down. Take time right now to schedule in your calendar exactly when you will take this action.

Schedule weekly and monthly reviews for yourself to check in and evaluate your progress. When you commit to yourself you create motivation. When you commit to your health, really choose your health and wellness as a priority in your life, you are making a powerful commitment to yourself as well as to those you care about while creating inspiration for others.

If you are struggling with where to begin, reach out! I offer a variety of ways to support you when you are ready to invest in yourself and your future health and wellness. Investing in yourself allows you to move forward along your personal wellness journey towards your greatest health, healing and well-being. I am dedicated to helping you be well, feel well and live well by supporting the process of making a commitment to yourself and to your personal wellness journey.

Where are you along your path to wellness? I’d love to hear the wellness practices you will begin to use in order to focus on your future health as you continue to move forward along your personal wellness journey!

5 Wellness Practices to Help You Transition Into Fall with Ease

5 Wellness Practices to Help You Transition into Fall with Ease

If you have been following my blog, you may have checked out my post from last week. It was all about how eating with the seasons can help create ease in your body as it transitions to the changing patterns in nature. I heard from several people that they’d like to know other ways to support the changing of the seasons as they are finding the transition into fall rough on their skin and energy as well as disruptive to their daily routines.

There are several wellness practices that can assist your body in this transition and I wanted to share my favorite top 5 here!

1.    Daily Self-Massage with Oil

Self-massage improves circulation, moisturizes your skin, and is warming, grounding and calming in nature. Daily self-massage will help to offset the cooler, drier air and the impact it has on your skin and energy. Choose an oil that is warming in nature such as sesame oil, sweet almond or jojoba oil. Before you shower, massage a small amount of oil into your skin— beginning with your face, neck and shoulders— massaging your entire body all the way down to your toes.

2.    Take a Mindful Moment Everyday

With the increase activities and routines of the fall and the diminishing daylight, you may be feeling more scattered and as though your energy is more quickly depleted. Adding a mindful moment into your day will offer you a major return on your time investment! Choose a time that works for you and practice consistently. Set a timer for 1-5 minutes. During this mindful moment you might simply breathe deeply and attempt to remain connected with the rhythm of your breath. You might set your intention for the day and visualize yourself living this intention throughout the day. You might journal or pray. Whatever you do in this mindful moment, allow it to be centering, calming, grounding and peaceful.

3.    Add A Restorative Yoga Posture to Your Evening Routine

Try this restorative yoga postures before going to bed. It will help calm your mind, body and nervous system to help prepare you for deep sleep.

Reclined bound angle pose: Recline in bed or on the floor, step your feet in towards your hips, allow your knees to open out to the sides and bring the soles of your feet together. Place pillows under your knees for support. Allow your arms to rest comfortably alongside your torso or rest your hands on your abdomen. Breathe deeply and remain in this posture for 2-5 minutes.

4.    Eat Cooked Vegetables

This time of year, your body will most likely prefer warmer foods. All summer you may have been like me and enjoying salads, smoothies and raw fruits and veggies as snacks. As the temperatures begin to dip, my stomach responds to raw food in a completely different way! This is related to our digestive fires and the response our body has to the changing temperatures. In order to keep your digestive fires stoked and happy, add in cooked vegetables. Simply steaming, sautéing or lightly wilting your kale, spinach and arugula rather than having raw greens will make your digestive system oh so happy!

5.    Create a Consistent Daily Routine

The scattered feelings that come with transition and change can be eased by having a regular, consistent routine. Simple practices such as going to bed and waking at the same time each day, regular mealtimes and integrating the other wellness practices listed above into a plan and structure each day will provide the routine. Following your desired routine will offer you a sense of being grounded and calm and will help alleviate scattered energy. Once you create your specific daily routine, challenge yourself to follow it for one week and take notes on the impact. I hope it will help you feel balanced, peaceful and comfortable in mind, body and spirit.

When you begin integrating these five wellness practices into your daily routine, let me know how they impact your life including your energy, mood, body and mind as you continue to transition into the fall season!

Transitioning into Fall by Eating with the Seasons: Creating a Healthy Mind and Body

***Delicious Soup Recipe Included!***

Any transition in life can be difficult. The changing of the seasons is no exception. Often the transition from one season to the next comes with changes that we experience physically, mentally and emotionally. The cooler temperatures, increased wind, and the diminishing daylight that accompany fall have an impact on our mind, body, energy and spirit.

As the sun begins to shift, you may notice your energy beginning to shift. By utilizing certain wellness, lifestyle and health practices, you can reduce any discomfort that you may experience with the seasonal changes. Foods and nutrition in particular can help to ease this transition and prepare your body for these changes.

When you eat according to what’s in season you can assist in this process to create more physical, digestive, energetic and emotional comfort. Certain foods and spices provide more grounding to offset the wind and others provide warmth to offset the cooler temperatures and diminishing daylight.

What do you love most about fall? I love warm sweaters and blankets, fall foliage, brisk walks and most of all-- I love Soup!

In my book, Wholistic Food Therapy: A Mindful Approach to Making Peace with Food, I introduce the 4 S’s of cooking as way to incorporate more vegetables into your daily meals. No matter what season, getting in a wide range of colorful vegetables and fruits helps to create optimal health and wellness.

The 4 S’s are: Soup, Salad, Stir Fry and Smoothies. During the summer, I love to eat and create flavorful, nutritious recipes for salad and smoothies to ensure a wide range of colorful vegetables and fruits make it into my daily diet. Now that fall has arrived, it is full-on SOUP season! 

Soups are such a great way to incorporate more vegetables into your daily meals. The fall provides more root vegetables and gourds and they are a simple and delicious addition to soups! Butternut squash, pumpkins and sweet potatoes are all fun to pack into hearty, warming, and nourishing soups!

Here is one of my favorite fall soup recipes: 

Creamy Curried Cauliflower and Butternut Squash Soup 

Ingredients:

·      1 large butternut squash, peeled, seeded and diced into about 1-inch cubes

·      1 large cauliflower crown chopped

·      1 medium yellow onion chopped

·      2 medium carrots chopped

·      2 stalks celery chopped

·      6 cloves garlic chopped

·      1 tablespoon curry powder

·      1 teaspoon cumin powder

·      1 tablespoon peeled and chopped fresh ginger root

·      3 inches peeled and chopped fresh turmeric root

·      2 teaspoons sea salt

·      2 tablespoons coconut oil

·      Pepper to taste

·      1 can unsweetened full fat coconut milk

·      4 cups organic chicken or vegetable broth

·      Pumpkin seeds, goat cheese and diced apple for garnish (optional)

Preparation:

1.    In a large soup pot, heat coconut oil over medium heat

2.    Add onion and sauté for 5 minutes

3.    Add carrots, celery, butternut squash, cauliflower and garlic, sauté for 8-10 minutes, stirring occasionally

4.    Add all seasoning and broth and bring to a light boil

5.    Add coconut milk, stir, turn heat to low, cover and simmer together for 15-20 minutes

6.    Turn off burner, let stand for another 10 minutes

7.    In small batches, transfer to a blender and blend until smooth

8.    Serve with pumpkin seeds, goat cheese and diced apple

Enjoy!

When you try it, let me know your thoughts! For more recipes, go to www.wholisticfoodtherapy.com Thank you for reading!