8 Wellness Essentials to Live a Life of Vitality

Research has shown that those who remain vital and well throughout their lives engage in several areas of health and wellness that go well beyond making healthy food choices. While nutrition is absolutely a big part of health and wellness, it is one facet in a much larger view of living a long, healthy, happy life. There are eight areas that seem to be consistent practices amongst those that do find themselves healthy and vibrant in mind, body and spirit all throughout their lives.

These eight areas that create longevity and a strong, healthy mind and body are:

1.    A large social support including family, friends and community groups

2.    Close core relationships

3.    Well-nourished through whole, healthy enjoyable foods

4.    Restful sleep

5. Active throughout much of the day/consistent movement

6.    Curious, open-minded and continue to learn ALL throughout life

7.    Remain willing to take on new challenges no matter what their age

8. Consistent meditation practice

If you are rushing through life getting poor sleep, inconsistent movement and are isolated don’t fret! Just know that this is the right time to evaluate how you prioritize your health and wellness within your life. If the foundation is not set, most likely you are not seeking out new challenges because you feel that there is so much yet to do with your current ones. Wellness is about creating the time needed to nurture healthy relationships, learning and growing as well as healthy cooking in order to eat well and meditation. 

Think about it this way, what is the cost to your life if you don’t begin to shift your ways and create wellness within your life now? Your body is very forgiving, it wants to be in balance and to feel well. Today is just the right day to re-evaluate and create a new wellness routine that will support your vitality and longevity. What healthy changes can you begin to make today if your hope is to live a long, healthy, happy life?

When you begin a wellness journey, it is helpful to start with just one area that you would like to improve within your life. A complete overhaul is generally not possible and most likely not sustainable (you can read more about that here!) The focus for this post is about not just knowing what you need to do, but actually doing it! If you were to select one area from the seven areas on the list that could benefit your health for the better starting today, what would it be? Why would you start there? The thing is, we are all aging at this very moment, so why not continue to do so in a way that feels as though you are expanding, growing and encouraging vitality!?!

After you consider the above questions about where to start, it would benefit you to think about why you aren’t prioritizing your health and well-being? What blocks do you face? Are they motivationally based, timing or something else? What fears do you have to change, grow and live in a space of vibrancy? Take time to think these through in order to help yourself live your priorities.

I know that when I get stuck, it is usually because I fear that I’ll have to give up something I enjoy despite whether or not it is good for me. That’s not the most useful line of thinking, right!? Do you do this too? If so, know that restriction is not what improving your health is about. Wellness is about what you add to your life and when you do, to be able to notice and grow what improves for you within your life.

I talk a lot about healthy eating and the importance of a healthy lifestyle, (it’s kinda my thing!). While I love talking about all things food related, I will be detailing each of these eight areas of wellness over the next few weeks as reminders (for myself included!) that wellness is a wholistic journey! You can’t ignore or avoid areas of wellness because they aren’t convenient to you, or because of any other excuse. Vitality is a process, and if you want to create a full and vital life, it requires that you take action and that you dedicate yourself to well, yourself—your own well-being.

So, are you with me? Are you ready to address the process of living a full and vital life, even if it means giving up some things that are difficult to let go of, or adding in elements that are unfamiliar? Keep your eyes out for detailed ways in the posts ahead to improve your overall health, vitality and wellbeing!

The Snack Solution

Do you spend time wondering or worrying about snacking? Snacking is something that is necessary if you are indeed hungry and can be tricky if you struggle with emotional eating, stress eating or strong food cravings. Your body wants to be in balance. When you have a craving, it is a message from your body. (I have written about food cravings a good bit so I won’t go into the specifics here, but you can check out one on identifying food cravings here, emotional food cravings here and creating a three-step protocol to manage them effectively here.) The information here today is all about honoring your body, your cravings and allowing your relationship with food to find a healthy balance. 

Snacking can get a bad rep and can feel confusing as to what to snack on when you are truly hungry. Snacks are a great place to identify what your body is craving and why it is craving it. If you are able to identify that it is not an emotionally driven craving, then you will want to indeed have a snack. Once you have identified that you are hungry and in need of something to satiate and satisfy you, you can think about what you really want. What would be enjoyable and create health and wellbeing in both your mind and your body?

One important nutritional point—when it comes to snacking—is that in order to feel satiated for a longer period of time your snack needs to contain protein and fiber. The second important point is that your snack actually tastes good to you so feel truly satisfied. How often have you forced yourself to eat something dry, boring or unsatisfying in the name of dieting? Food is supposed to provide pleasure. You just don’t want it to be your only form of pleasure in your life! Try not to overthink snacking, just ensure that you are practicing mindful eating and remain aware of the impact of your food choices on your mind and body. 

As you find what foods allow your body to feel nourished, satisfied and healthy and at the same time allow your mind to feel at ease, you will embrace snacking in a way that feels good to you.

If you’re still not sure about what to eat, let’s break it down a little by taste and texture. You may prefer or crave something sweet, salty, creamy or crunchy. You might be craving something cold or warm or spicy.

Sweet and Nourishing Snacks

-fruit with granola and/or yogurt
-yogurt (just be sure to read the labels—sometimes yogurts contain a ton of excess added sugar) topped with diced fruit, granola, chia seeds, nuts…-granola (read the labels!)
-homemade power balls (delicious recipe below!)
-dates and nuts (stuff a date with a walnut or pecan and yum!)
-nut butters with fruit (apple or pear slices with almond, peanut or cashew butter…)
-chia pudding with nuts, seeds and/or topped with fruit

Salty, Crunchy and Nourishing

-veggies (cucumber, peppers, carrots, celery, broccoli, squash, zucchini…) and hummus or a salad dressing you enjoy
-nuts and seeds (almonds, cashews, pistachios, walnuts, pecans, pumpkin seeds, sunflower seeds, hemp seeds…)
-rice crackers and cheese
-kale chips (recipe below!)
-olives
-hard-boiled egg with diced red peppers, tomatoes and avocado with a drizzle of olive oil and a pinch of sea salt

No matter what you choose, allow yourself to eat it mindfully, enjoying the flavors, textures, aromas and derive the pleasure from eating that you deserve. When you are eating, allow yourself to remain in a nonjudgmental state. Do not label your food as good or bad based on calories, perception or otherwise, it is just food. You can always ask your food what is has to offer you, and so long as the decision is not emotionally based, eat and enjoy it!

Here are a couple of super healthy and delicious snack recipes to try, enjoy and make your own.

Happy snacking!

Recipes: 

Homemade Power Balls

These power balls are super tasty, filling and contain both protein and fiber as well as many other energy providing nutrients. They appeal to a craving for something sweet and chocolatey with the tasty dates and cacao powder. You can also roll them in chia seeds, dried coconut or crushed nuts for a little crunch too! Try them and see what you think. I have been experimenting with a few combinations and this one is a delicious, nutritious and satisfying one for sure!

Ingredients: 

2 cups walnuts
1 cup dried, unsweetened coconut
¼ cup cashews
1 ½ teaspoons vanilla extract
½ teaspoon sea salt
1 tablespoon coconut oil
1 ½ cups medjool dates, pitted
¼ cup or so raw cacao powder

Optional: crushed nuts, chia seeds and shredded coconut to roll exterior for garnish and crunch

Directions:

1.    Using a high-powered blender or food processor, place walnuts, cashews and coconut together and blend for about 30 seconds or until well combined.
2.    Add in remaining ingredients EXCEPT the cacao and optional ingredients and blend until smooth, about 45 seconds.
3.    Be sure not to let the mixture get too warm--it can get a little drippy, if it does just let it cool for a bit before preparing.
4.    Scoop out a heaping teaspoon of the mixture and roll into balls.
5.    Once formed, roll into the cacao until covered. Roll into optional ingredients at this time as well.
6.    Line a container with parchment paper, adding rows on top with parchment paper between as needed.
7.    Place in the refrigerator for at least 30 minutes before eating. Can be stored in the freezer as well! Usually they last for up to 5 days in a sealed container in the fridge or longer if in the freezer.

Makes about 20-24 power balls. Enjoy 2-3 balls as a healthy, satisfying snack.

Lime and Sea Salt Kale Chips

Kale chips are a great, healthy option when you are wanting something crunchy and salty. This recipe has a hint of lime, making them extra delicious!

Ingredients:

1 bunch kale, stems removed and torn into bite size pieces
Drizzle of olive oil
Juice of ½ lime
Coarse sea salt, to taste
1 teaspoon sesame seeds

Directions:

1. Preheat oven to 275F. Line a cookie sheet with parchment paper.
2. Toss kale in just enough olive oil for a light coating.
3. Sprinkle lime, sea salt and sesame seeds onto the Kale, lightly massaging them into kale.
4. Lay kale in a single layer on the lined cookie sheet and bake for about 15-20 minutes or unit crisp. (Check regularly in the last ten minutes, as kale chips can go from not-quite-done to overdone super quickly).
5. Eat immediately once cooled. Store any leftovers in an airtight container to keep them crisp for about 1-3 days.

If you give these recipes a try I’d love to hear what you think!

3 Nutritional Ways to Aid Your Body's Natural Detox Process

Earlier this week I posted about how this time of year is synonymous with a desire to create change, cleanse, detox and just overall feel more balanced and healthy. In case you missed it, you can catch it here! I wanted to follow up with a post about how you can address the concept of cleansing and detoxing from a nutritional perspective as well!

When your body is well nourished you create a solid foundation to find and create balance in body, mind and spirit. When you feel healthy and vital physically, you have an opportunity to focus your energy in many other fulfilling areas of your life. However, when you are feeling unwell and as is if your body is “toxic”, it can be challenging to live in balance or focus on wellness beyond the physical.

When your body is in a state of wellness and balance, there is no need for any major or extreme measures of cleansing or detoxing. As I previously stated (and will probably mention countless times in the future), your body is amazing. Your body is designed to find and remain in balance. When you create an environment of wellness, your body will work hard to heal itself!

If you started some of the cleansing practices I discussed in the previous post, I hope you are finding them to be useful. Below are three nutrition-based elements to incorporate into your wellness routine. These nutritional additions will assist your body in the process of maintaining balance by keeping its natural detox channels working efficiently and effectively. Here are three super simple and quite delicious additions you can add today!

1.    Chia Seeds

Many parts of our body are lined with a mucous membrane that secrete mucus, which is a thick protective fluid (I know—kinda gross to think about). The mucus helps to rid your body of toxins, microbes and pathogens. I remember learning in my anatomy training to become a yoga teacher that we swallow some disgusting amount of mucus daily. This mucosal lining helps assist these foreign invaders to the exit routes of elimination! The exits again are elimination through your bowels, urinary tract, your breath on the exhale and through your skin.

Here is where chia seeds come in! Many of us may have a slightly challenged digestive tract, so if you are like me, I’m sure yours can use all the help it can get! Chia seeds, when soaked in liquid, become viscous or gelatinous. The membrane that surrounds the chia seed—once eaten and as it swells—helps assist your body in the process of absorbing microbes, pathogens and toxins from the digestive tract and move them into the proper elimination channels: the bowels. Chia seeds also contain antioxidants, fiber, omega 3’s and protein. Try adding chia seeds to salads and smoothies and make chia pudding (there is a recipe on my resources page) as a super tasty and super nutritious treat! 

2.    Fresh Herbs: Spotlight on Cilantro and Parsley

While all fresh herbs offer a ton of nutritional benefits, cilantro and parsley offer some special super powers! Not only are these herbs rich in phytonutrients, antioxidants and delicious flavor (although there is a small slice of the population to whom cilantro tastes like soap—so sorry—it may not be so delicious to everyone!) they are also shown to bind to toxic metals, loosen them from your tissues and assist with eliminating them from your body! That’s pretty amazing.

Heavy metal toxicity is becoming more common with the amount of heavy toxic metals we are exposed to through our food containers, binders in vaccinations and otherwise. Heavy metal toxicity has been shown to decrease mental wellness and memory while increasing headaches, anxiety, depression—and it can cause disruption in the elimination systems and immune system. This is not good! Adding in cilantro and parsley regularly will help keep your body healthy in ways you may never have imagined. 

Try adding fresh organic cilantro to stir fry’s, salads, guacamole, dressings and other dishes. Add parsley to salads, sauces, dressings, and marinades to receive all of the powerful benefits.

3.    Turmeric-Ginger-Lemon-Honey-Super-Shot

The health benefits of fresh turmeric and ginger are many—add in some lemon and local raw honey—and you have a power shot to keep your body functioning in top notch form! I prefer to blend all of the ingredients together (recipe below!) and drink it as a shot. You can juice the turmeric, ginger and lemon and add in honey as well. 

Turmeric is known to be a helpful aid to your body’s natural detox processes as it helps your liver to efficiently process metabolic wastes and toxins. Turmeric heals your liver by rejuvenating liver cells and protects your bile ducts. It also soothes the digestive tract with its anti-inflammatory properties, helping to ease digestion. That’s pretty awesome—and this is only how turmeric benefits your body’s natural detox channels, it really does much, much more!

Ginger also has anti-inflammatory properties and is used in typical “cleanses” because it stimulates digestion and circulation. Due to the warming qualities of ginger it induces sweating—another of the body’s natural channels for detoxing—elimination of toxins through your skin! The increased digestive power helps to cleanse any built-up waste and toxins in your digestive tract and colon. Healthy elimination equals a healthy body, and a healthy body helps to create the opportunity for a healthy mind, spirit and life!

Lemon is another powerful natural cleanser. It adds so much more than delicious flavor to this cleansing super-shot! Lemon helps to flush toxins and potentially harmful bacteria out of your body by giving your liver a boost with its high vitamin C content and increased hydration. Lemon juice also strengthens your digestive fires and encourages the production of bile. That’s some good cleansing that’s safe to do every day. 

Raw, local honey has many health benefits as well. When you focus on its ability to assist with ridding your body of harmful toxins, it is right up there with the other three ingredients in this super-shot. In addition, honey adds sweetness and allows the flavors to all come together. Raw honey offers many healing enzymes and bacteria eliminating properties that aid your body in finding balance and overall wellness. Adding honey to this natural cleansing power shot assists in healing your digestive tract and releasing toxins from your system through elimination.

Recipe:

2 inches fresh turmeric, peeled and chopped

2 inches fresh ginger, peeled and chopped

Juice of ½ a lemon

½ teaspoon raw, (local if possible) honey

¼ cup filtered water

Blend all ingredients in a blender and enjoy!

While there are certainly MANY other beneficial nutrient dense foods that aid in your body’s natural cleansing and detoxing processes, these three options are a simple and great place to begin. If you begin to incorporate any of these into your daily wellness routine, I’d love to hear how they work for you!