Healthy Substitutes for Canola Oil

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There’s a lot of confusion out there about cooking oils. In recent years, we were encouraged to use vegetable oils, with canola oil at the top of the list, since they are high in unsaturated fats and low in the saturated ones.

However, saturated fat content doesn’t tell the whole nutrition story. And, in fact, canola oil is NOT the best oil to use for several reasons. Want to get the scoop on why this oil may be causing you health issues?

Read on for the concerns about this popular oil and discover healthy substitutes for canola oil.

Healthy Substitutes for Canola Oil title meme

What is Canola Oil?

This neutral tasting oil comes from crushing the seeds of the canola plant.

The canola plant, however, originated as the rapeseed plant. That plant contains toxic compounds, making it unsafe for consumption. Canadian scientists learned to remove those toxic compounds through the targeted cross breeding of plants and came up with the canola plant, so named for Canada – can, and oil – ola. Most canola crops are also genetically modified (GMO). GMO products can create inflammation in the body.

Extracting oil from the canola plant is a long process that includes using chemical solvents such as hexane or a combination of chloroform and methanol. That extraction step removes most polyphenols, a healthy compound that promotes longevity.

The high heat used during the process can also affect the stability of the oil’s molecules, turning it rancid and destroying the omega-3s. The addition of synthetic antioxidants increases shelf life.

Canola oil may also contain small amounts of trans fats, which can lead to harmful effects on health.

How Canola Oil Can Impact Health

Canola oil can impact health in negative ways.

Those synthetic antioxidants, which include BHA, BHT and TBHQ, when consumed over time are toxic and carcinogenic.

Canola oil contains a high ratio of omega-6 to omega-3 fatty acids. Omega-3s are anti-inflammatory, while consuming too much omega-6 contributes to inflammation and cardiovascular disease. Canola oil’s ratio of omega-6 to omega-3 is 2:1, adding to the overconsumption of omega-6s that’s common in the typical American diet. Most in the US consume these two fatty acids in a 20:1 ratio.

The spike in inflammation that canola oil can cause contributes to many chronic disorders such as obesity, diabetes, high blood pressure, rheumatoid arthritis, cancer, Alzheimer’s, Parkinson’s and colitis.

Recent studies show that canola oil can cause impairment in cognitive function and memory. Plus it can worsen hypertensions and damage blood vessel function, especially when the oil is combined with salt when frying foods.

Beware of studies and reports claiming canola oil is a healthy oil to use. Most of those are funded by the Canada and US Canola Associations. There are better oils to use.

Healthy Substitutes for Canola Oil

Try one of these oils, if using oil is a part of your diet.

Sesame Oil

Use sesame oil to sauté veggies or add to marinades and dressings. It comes from sesame seeds and is one of the earliest known crop based oils.

Health benefits include anti-inflammatory properties, boosts heart health and protects skin from sun damage.

Avocado Oil

Made from the pulp of the avocado, this oil is rich in oleic acid, a healthy omega-9 fatty acid. Use avocado oil as a high heat cooking and frying option and in baking.

Benefits include reduces cholesterol and improves heart health, supports eye health, enhances the absorption of nutrients and reduces symptoms of arthritis.

Healthy Substitutes for Canola Oil avocado — Healthy Substitutes for Canola Oil – avocado oil

Peanut Oil

Made from peanuts, this oil is ideal for cooking at high temperatures. It’s high in unsaturated fats, antioxidants and phytosterols, a plant compound that blocks the absorption of cholesterol from foods.

Highly refined peanut oil is free from the allergen that causes a reaction. However, if you have a peanut allergy, do not use cold-pressed, expelled or extruded peanut oil. Always ask your health care provider for guidance.

Health benefits include lowers bad cholesterol, reduces risks for heart disease and strokes and maintains immune system and metabolism.

Coconut Oil

Coconut oil comes from the coconut palm fruit. It’s a white solid fat that melts easily at room temperature, turning into a clear liquid. Use for frying, baking and DIY skincare and haircare recipes.

Coconut oil contains rich fatty acids and antioxidants.

Health benefits include fights against Alzheimer’s, reduces risks for heart disease, boosts liver health and energy and aids digestion.

Healthy Substitutes for Canola Oil coconut — Healthy Substitutes for Canola Oil – coconut oil

Flaxseed Oil

This oil is made from ground flax seeds. Use for cooking, dressings, sauces and frying and also as an ingredient in DIY skincare recipes. Flaxseed oil is high in omega-3s.

Benefits include reduces inflammation, improves heart and skin health, lowers blood pressure and may help reduce cancer cell growth.

Pumpkin Seed Oil

Also called pepita oil, this rust colored oil is extracted from pumpkin seeds. It’s versatile as a cooking oil and also as a supplement. And it’s rich in nutrients, fatty acids and phytoserols.

Health benefits include lowers cholesterol, eases symptoms of an enlarged prostate, lowers high blood pressure, eases menopausal symptoms and improves urinary tract health.

Extra Virgin Olive Oil

This well known oil comes from olives. Use it for cooking, frying, baking and salad dressings.

Look for cold pressed, extra virgin olive oil as it is the least processed and often considered the healthiest oil to use. It contains heart healthy fats and antioxidants and possesses a rich flavor.

Health benefits include anti-inflammatory properties, supports heart health, promotes longevity, helps manage blood clotting, lowers blood pressure, lowers the risk of cancer and reduces the risk of dementia and cognitive decline.

Healthy Substitutes for Canola Oil olive — Healthy Substitutes for Canola Oil – olive oil

Which Oil Do You Use?

If you prefer not to use oils, you can substitute applesauce or mashed bananas in baking recipes. Use a small amount of water or vegetable broth when sautéing.

I’ve lightly used olive oil, since going plant based. However, since embracing the Blue Zones lifestyle, I use more than I used to, and love it. Look for the best quality cold pressed olive oil, for the most health benefits.

Do you use oils? Which is your favorite to use?

Healthy Substitutes for Canola Oil peanut — Healthy Substitutes for Canola Oil – peanuts for peanut oil

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I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Try These Superfoods in 2022

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March’s National Nutrition Month is the perfect time to raise the nutritional value of your meals. One way to do that is by choosing foods that are considered nutritionally dense and contain powerful antioxidants.

To give your body the best fuel possible, try these superfoods in 2022.

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What is a Superfood?

By definition, a superfood is one that is rich in compounds, such as antioxidants, fiber and fatty acids. And a superfood is nutrient dense, supplying maximum levels of vitamins and minerals to the body.

When talking about superfoods, there is an emphasis on plant based foods as they provide a variety of health benefits. This is proving to be especially true during a pandemic, as we learn the importance of a strong immune system. In the next year, embracing food as medicine is one step toward improving immunity and increasing overall health and wellness.

Try These Superfoods in 2022

These superfood status foods provide health benefits along with powerful nutrients.

Wild Blueberries

Although domestic blueberries provide some benefits, the Maine wild blueberry is the real superstar superfood. Wild blueberries possess extremely high levels of antioxidants, bringing healing to any damaged part of the body. These little powerhouses blueberries eradicate heavy metals and other toxins from the body. They are a powerful brain food and amazing at restoring the liver. Antioxidants protect cells against damage from free radicals, protecting the body against diseases such as cancer and heart disease.

Try adding frozen wild blueberries, available in the freezer section at the grocery store, to smoothies, pancakes, smoothie bowls, oatmeal and chia pudding. Or simply add thawed wild blueberries to a bowl of sliced strawberries, raspberries and blackberries for a naturally sweet dessert.

Avocados

By providing an excellent source of healthy omega-6 fatty acids, avocados help heal the brain and central nervous system. They contain antioxidants and other nutrients that improve bone health, eye health and skin health while lowering cholesterol. Avocados are easy to digest, making them helpful for soothing and healing the digestive tract. They have anti-inflammatory properties that behave like aspirin, without thinning out the blood. This reduces narrowing and swelling in the linings of the stomach and intestines.

Try adding chopped avocado to salads, mashing for avocado toast or simple guacamole or blending with your morning smoothie.

Try These Superfoods in 2022 avocado — Try These Superfoods in 2022 – avocados

Exotic Fruit

This year, try something a bit out of the ordinary such as exotic fruit.

Acai – pronounced ah-sigh-ee, this berry grows in South America. These blueberry sized berries are rich in fiber and antioxidants that improve brain health. Use in smoothies and smoothie bowls or add dried acai berries to homemade granola.

Dragon fruit – this prickly looking fruit grows on cactus in Central and South America. Scoop out the bright pink or white flesh, which is high in fiber, vitamins and minerals, and add to fruit salads and smoothies or eat alone. Dragon fruit helps keep gut bacteria healthy, boosts immunity and improves cardiovascular health.

Golden berries – these berries from South America contain antioxidants and fatty acids that help lower cholesterol levels in the blood. Eat golden berries as you do cherries or add them to fruit salads.

Green Tea

Green tea is full of antioxidants, including polyphenols and catechins. These compounds protect cells and molecules from free radicals that damage the body and cause diseases. This soothing tea reduces inflammation throughout the body, protects the skin against harmful UV radiation and fights skin cancer by repairing DNA. It also protects the brain’s neurons and improves memory, making it helpful in preventing dementia, Alzheimer’s and Parkinson’s.

In addition, green tea supports the immune system, prevents infections and aids in weight loss by boosting metabolism and eliminating fat from the body. This tea reduces the risk for diabetes by regulating blood sugar levels and lowers bad cholesterol.

Drink a cup of hot green tea daily, brew, chill and serve over ice or try this powerful turmeric green tea recipe.

Try These Superfoods in 2022 green tea — Try These Superfoods in 2022 – green tea

Nuts

Nuts add protein, fiber and rich nutrients to the diet. Try pistachios, which are high in antioxidants that keep eyes healthy and protect against cancer and heart disease. Or choose almonds that provide healthy fats, protein and a fat soluble antioxidant that protects cells against oxidative damage while supporting the immune system and improving heart health.

Eat a small handful of nuts daily. Eat alone, add to homemade granola or sprinkle on oatmeal or salads.

Quinoa

This ancient grain that’s actually a seed is loaded with fiber, nutrients and all nine essential amino acids that the body needs. Quinoa’s antioxidants help calm inflammation throughout the body and provide anti-cancer, anti-viral and anti-depressant properties. It’s high fiber content reduces the risks for constipation, high cholesterol, high blood pressure and diverticulosis. Plus quinoa’s high iron content supports blood health, energy and cell function, connective tissue health and muscle metabolism.

Cook quinoa in the same way as rice and add to veggie bowls, cover with stir fried veggies, use in tacos or add to a breakfast bowl with berries.

Try These Superfoods in 2022 quinoa — Try These Superfoods in 2022 – quinoa

Kale

Dark leafy greens are excellent sources of protein and antioxidants. Kale is especially beneficial with its high fiber and folate content, omega-3 fatty acids and vitamins A, C and K. This dark leafy green boosts immunity along with eye and bone health, aids in the prevention of chronic disease and improves blood clotting. Plus kale contains folate, a B vitamin that is key for brain development.

Add chopped kale to salads, include in veggie bowls or try this delicious navy beans, brown rice and kale recipe.

Chia Seeds

These little seeds deliver big health benefits. Chia seeds are an excellent source of protein, vitamins E and B complex, and minerals such as calcium, magnesium, zinc and iron. They are higher in omega-3 fatty acids than any other food and especially beneficial for chronic inflammation, heart disease, brain function, cancer and autoimmune diseases. Chia seeds also combat diabetes by helping to stabilize and control blood sugar levels.

Add chia seeds to smoothie and oatmeal bowls, salads and smoothies. Or create chia pudding for breakfast or a simple dessert.

Sweet Potato

Sweet potatoes contain an abundance of vitamins, minerals and nutrients. Their orange flesh is packed with carotenoids. Those phytochemicals are powerful, drawing radiation from the body and protecting against skin, breast, reproductive, stomach, intestinal, esophageal and rectal cancers.

Sweet potatoes are also wonderful for the digestive system. They promote productive bacteria in the stomach, small intestine and colon, while starving out unproductive bacteria and mold. They enhance the body’s production of B12. And they help to prevent megacolon, an expansion of the large intestine due to bacteria, and alleviate narrowing of the intestinal tract due to chronic inflammation.

Enjoy baked sweet potatoes or cube and add to stir fries, roast in the oven or try these yummy sweet potato and black bean tacos.

Which Superfoods Will You Try in 2022?

These superfoods are easy to add to the diet. It’s fun to create delicious, highly nutritious meals using these foods. And the benefits to health are incredible.

Which superfoods caught your interest? And will you try them this month or this year?

Try These Superfoods in 2022 sweet potato — Try These Superfoods in 2022 – sweet potatoes

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

The Connection Between Gratitude and Health

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November is National Gratitude Month. It’s a fitting time to practice gratitude, every day, and embrace the power it brings into our lives.

Gratitude is more than saying “thank you”, although that’s a start. Showing appreciation for what we have, even the small things, is a wonderful way of expressing gratitude. And it’s a response to kindness, help and generosity from others.

Expressing gratitude became a life changing experience for me, a little more than a decade ago. In the swirling chaos that surrounded my life at that time, including the death of my father and the suicide of a friend, I found my way through by starting a gratitude journal. That daily practice was the beginning of a new way of life for me.

It turns out gratitude improves health and wellness also.

Check out the connection between gratitude and health in this post.

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The Health Connection

Research shows that gratitude dramatically improves overall health and wellness levels. That makes practicing gratitude a habit worth cultivating…and not just during November.

Below are ways that gratitude transforms us.

Gratitude Relieves Pain

How we think influences how we feel. And studies show that people who regularly express gratefulness…and truly feel it…experience fewer aches and pains.

This study found that the simple practice of listing three gratitudes at the end of each day resulted in fewer headaches and less stomach pain.

Grateful people also tend to take better care of themselves. They move their bodies more, eat better quality foods and practice self care. All of these contribute to less pain and greater feelings of wellness.

Gratitude Improves Cardiovascular Health

People who feel grateful and express that gratitude experience lower blood pressure and less chronic inflammation, a condition that damages the lining of blood vessels. That damage raises the risk of heart disease.

Keeping a daily gratitude journal not only lowers inflammation levels in patients with asymptomatic heart failure, it also improves heart rhythm.

The Connection Between Gratitude and Health cardiovascular health — The Connection Between Gratitude and Health – less pain and greater cardiovascular health

Gratitude Promotes Better Sleep

We all know how important sleep is to health. Studies discovered that those who made nightly lists of their gratitudes slept better and awoke feeling more refreshed, than those who didn’t. Focusing on the things we are grateful for at night increases a feeling of calmness that helps us fall asleep.

One of my favorite ways to drift off into sleep is to express gratitude by listing them mentally for all the blessings of the day, large and small.

There’s also a correlation between lack of sleep and lack of gratitude! When we don’t get enough rest we feel cranky and crankiness doesn’t tend to support feelings of gratitude.

Gratitude Improves Emotional Health

When in the midst of stress and/or anxiety, pausing to express gratitude shifts our thoughts from the negative to the positive. Feeling grateful snaps us out of detrimental loops of guilt, dread or pessimism and brings us fully back into the present moment.

Additionally, stress contributes to inflammation in the body and chronic illness. Over time, gratitude boosts the immune system, helping to fight off illness.

A gratitude practice, such as journaling or expressing the day’s blessings, also improves depression, helps us release toxic emotions, strengthens relationships and fosters empathy for others. Check out other ways to improve emotional health HERE.

The Connection Between Gratitude and Health stress relief — The Connection Between Gratitude and Health – stress relief

Ways to Practice Gratitude

Creating a gratitude practice is easy and doesn’t take much time. To see the greatest shifts in health and life, express gratefulness daily.

Try any of these gratitude ideas.

write daily in a journal, expressing gratitude for the day’s blessings
every night at bedtime, speak aloud or mentally list at least three gratitudes from the day
create or join a Gratitude Challenge, which are common during November
practice self gratitude
meditate, focusing on the day’s gratitudes, allowing great joy to fill your heart
intentionally look for things to be grateful for…and more will find you
take a gratitude walk, in nature, and express thankfulness for what you see
create gratitude art…try this fun gratitude pumpkin that I did a few years ago
write out favorite gratitude quotes and keep them where you can see them
list “I am” gratitudes… such as “I am grateful for a strong body”
learn to say “thank you” in American Sign Language and use that gesture throughout the day
write five or more thank you notes or texts a day and send them to people you are grateful for
practice telling others that you are grateful for them…make eye contact and be sincere

How are you practicing gratitude this month? And have you seen a shift in your life and health because of gratitude? Share with me in the comments below.

The Connection Between Gratitude and Health nature walk — The Connection Between Gratitude and Health – gratitude walk in nature

Gratitude Sparkers from Amazon:

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Holiday Wellness Tips

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With Halloween celebrated and Thanksgiving later this month, we are well into the holiday season.

It’s my favorite time of year! The weeks between the beginning of fall and the start of a new year are full of joy, excitement and connection. However, they can also bring stress, unhealthy practices and overwhelm.

Enjoy the best of the season and make healthy choices that support well being, rather than depleting it.

These holiday wellness tips will help!

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Holiday Wellness Tips

To maintain the optimal level of health, through the holidays and beyond, into the new year, try these tips.

Practice Healthy Eating Habits

At the end of the holiday season, the number one health regret people have is overindulging. It’s easy to do, with holiday parties, family gatherings, special events and always, an abundance of sweet and savory treats on hand.

Create a strong, healthy eating plan. Write up menus in advance that include extra fruits and veggies. Swap out traditional holiday snacks that are full of sugar and fat for healthier versions. This vegan and gluten free gingerbread is a perfect example.

Make wise food choices during the holidays, saving treats for a few special occasions. And if you do overindulge, forgive yourself, move on with fresh determination and make better choices next time.

Mindful Drinking

This time of year, egg nog, spiked punch and special cocktails liven up the holidays at gatherings of all kinds. Be mindful of the number of alcoholic drinks consumed. They pack calories that can quickly add up. Plus alcohol severely impedes mental abilities, reduces fertility and impairs memory.

Consume adequate amounts of water, especially when drinking alcoholic beverages, as they can cause dehydration. Try hot herbal teas as well during these cold months, to warm up the body and boost health.

Holiday Wellness Tips practice healthy eating — Holiday Wellness Tips – practice healthy eating

Get Enough Sleep

Getting enough sleep is important for health year around. During the holiday season, it’s especially crucial. Holiday induced anxiety increases when we are short on sleep. Adults need an average of seven to nine hours of sleep for the brain to function properly. Plus enough sleep ensures we have the energy and vitality to enjoy all the events special to this time of year.

As much as possible, maintain regular sleep habits. And if you haven’t already, establish a nighttime routine that prepares the body for sleep.

Prioritize Self Care

While busy shopping, creating wonderful holiday meals and decorating the house, don’t forget to take time for you. It’s not selfish. Self care is necessary to reduce stress and anxiety and restore the body.

Set aside at least half an hour a day, to relax. Do something you love such as listening to music, reading, sipping hot tea or coloring. Take a nap. Sit in the sunshine for a few minutes. Do whatever feels restorative to you.

Holiday Wellness Tips self care — Holiday Wellness Tips – take care of you

Spend Quality Time with Loved Ones

The holidays are made merrier when we spend time with those we love. It can feel overwhelming, however, trying to make enough time for everyone on your friends and family list.

Don’t overburden your time. Think quality over quantity. Create holiday memories with those dearest to you. Call others, send a text or mail a holiday card with a handwritten note.

And be mindful of those who are alone during this season. A thoughtful message, cheerful phone call or meeting for a hot drink means much to those who are isolated or on their own. If you feel lonely during the holidays, consider volunteering, organizing a get together with others who may feel alone or reaching out to others with a message or call.

Stay Active

Colder weather can make getting enough exercise a challenge. During this season try incorporating normal activities into the holidays. Play with the kids who are home for the holiday break. Go for walks through the leaves or snow. Visit Christmas markets, villages or neighborhoods bright with holiday lights. Clean house and decorate to Christmas music.

Resist the temptation to “hibernate” and eat high carb foods.

Holiday Wellness Tips stay active — Holiday Wellness Tips – stay active

Reduce Stress

The holidays can create stress. Family gatherings, gift buying, financial strain and being off regular schedules all contribute to feelings of stress and anxiety.

Set boundaries to protect your time and resources. Avoid family conflicts. Focus on what you can control…your thoughts and your actions. Create a Christmas budget. Don’t overdo on the sugar. And as mentioned above, practice self care and get enough sleep.

Have Realistic Expectations

The holidays can feel disappointing when expectations are too high. Be realistic with goals and intentions. Plan out the holiday you hope to have. Keep it simple this year, for a change. And know that everything won’t go the way you want. That’s okay. Accept or even embrace imperfections.

Start a new family tradition that is meaningful to you. And most of all relax. Accept what is and go with the flow.

Have a Healthy Holiday

I hope these simple tips help you have the best holiday season ever, full of joy, love, family and robust health. How we finish the year…is how we begin the next one.

Which holiday wellness tip will you adopt this season?

Holiay Wellness Tips realistic expectations

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Keys to Emotional Wellness

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October is Emotional Wellness Month. Emotional wellness refers to the ability to process our feelings in healthy, positive ways and manage everyday stresses. Because how we handle our emotional well being affects overall health.

Mental and emotional stress creates negative responses in the body such as high blood pressure, headaches, chronic illness and a weakened immune system.

Emotional Wellness Month, celebrated annually in October, serves as a reminder to take care of our emotions. Discover the following keys to emotional wellness, for a healthier state of being.

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Be Who You Are

For emotional well being, it’s crucial to know who you are and live authentically as that person.

Sounds simple, right? However, many of us learn as children to please the adults in our lives…parents, grandparents, teachers…forgetting who we are as we grow older. We can lose that strong sense of self by the time we are adults, becoming habitual people pleasers.

However, we can’t please others at the expense of being who we are, otherwise we live a lie. It’s essential to spend the time doing the inner work required to reconnect with who we really are.

Remember the things you loved as a child. Try different things to see what you enjoy and what feels in alignment with your heart and soul. Journal and free write. See this post from my other blog, Creating a Strong Sense of Self, for more help. And this one, Finding Your Big Why, to learn more about your purpose in life.

Keys to Emotional Wellness be you — Keys to Emotional Wellness – be who you are

Be Aware of Emotions

It’s helpful to check in with how you are feeling, emotionally, every day. How do you relate to your emotions? Do you tend to “stuff” them away? Do they overwhelm you and erupt inappropriately?

Learning to feel and express emotions in healthy ways keeps them from escalating to an out of control level. Some experts recommend a technique called scaling emotions.

How strong are your emotions? Rate them on a scale of 1 – 10, with 1 being low and 10 high. The idea is that by practicing awareness with emotions, you can keep them in the 2 – 5 range. Checking in allows us to intentionally bring emotions back into balance.

For example, if anger suddenly escalates to an 8, your awareness allows you to take deep breaths, pause or question feelings to bring the level down.

And it helps to keep an emotional journal to track…and name…feelings. Knowing what you are feeling helps you to talk about them more openly.

Keys to Emotional Wellness emotions — Keys to Emotional Wellness – be aware of emotions

Pay Attention to Physical Health

The two are connected, emotional and physical health. And the state of one affects the other. Increasing your physical health level positively improves emotional health.

Eat highly nutritious foods, including an abundance of fruits and veggies. Drink water. Get enough sleep. Stay active doing things you enjoy such as gardening, dancing, biking, walking or playing with grandkids. Exercise reduces stress hormones while boosting endorphins, the feel good ones.

Limit alcohol and do not smoke.

Learn to manage stress. Slow down and take a break. Practice deep breathing, yoga or meditation. Learn to relax tense muscles.

Keys to Emotional Wellness physical health — Keys to Emotional Wellness – physical health…eat highly nutritious food

Connect With Others

We need positive connections with others. In the last two years, we’ve had to learn different ways to stay connected to others, as we navigate a pandemic. Many experienced…and continue to experience…a sense of isolation and disconnect from others.

schedule regular calls, zoom meetings or facetime calls with family and friends
text or message friends with recommendations such as podcasts to listen to, videos to watch or books to read
stay in touch with friends and family through social media
play online games with others
watch tv shows with others, while connected via the internet or on the phone
walk together outdoors
if you feel comfortable, meet with family and friends for lunch dates, museum visits, zoo trips and other fun excursions
say hi to people while out and smile
consider adopting a pet for companionship

Keys to Emotional Wellness connect — Keys to Emotional Wellness – stay connected to others

Stay Positive

Focus on the good in your life, expressing gratitude for small and large blessings. Collect affirmations to read each day or write your own. Accept the past and let it go, without blaming yourself. Forgive yourself.

Pay attention to what you think about. Actions follow thoughts. Dwelling on negative thoughts leads to negative actions. Shifting thoughts results in a change in actions as well.

Emotional Health

Creating emotional health doesn’t mean you feel happy all the time. It means you are more aware of your emotions and the impact they have on your overall health. When you feel anger, stress or anxiety, you manage those feelings.

Emotional health allows you to cope well with life’s challenges without getting out of balance. You gain fresh perspectives and recover more quickly from setbacks. Emotional wellness helps you feel good about who you are and fosters healthy relationships.

I hope these keys to emotional wellness help you create a state of well being that supports the amazing life you desire to live.

Keys to Emotional Wellness positive thoughts

Helpful books from Amazon:

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Best and Worst Foods to Eat Before Bed

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We can blame all kinds of circumstances on a poor night’s sleep: staying up too late, stress, worry, bed partner snoring. too hot, too cold or electronics. However, there is a common contributor to a restless night that many people overlook: the foods they eat before trying to fall asleep.

What you eat in the evening can directly affect how well you sleep. If trouble falling asleep and staying asleep plagues you, take a look at these best and worst foods to eat before bed.

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Worst Foods to Eat Before Bed

Let’s start with the worst foods to eat before retiring for the night.

Some foods are definitely better than others, for inducing and protecting sleep. And some foods provide too much energy or burden the digestive system. The following foods are the worst to eat before bed.

Tomatoes

Tomatoes and other acidic foods can create problems for those with acid reflux. The burning pain and discomfort in the esophagus when lying down keeps sleep at bay.

Enjoy tomatoes earlier in the day and balance their acidic nature with non-acidic foods.

Cheese

Strong or aged cheese, along with other preserved foods, contain high levels of the amino acid tyramine, which makes us feel more alert. Tyramine causes the adrenal glands to release the “fight or flight” hormone that stays in the body for several hours, hampering the ability to quickly fall asleep.

Additionally, cheese has a higher fat content which slows the digestive system and directs blood flow to the stomach. This causes the body to shift energy to digesting food rather than sleeping.

Spicy Foods

Go easy on the curry, hot sauces and chili peppers in the evening. These foods can trigger acid reflux as well, keeping you awake at night. Plus some spicy foods contain capsaicin, a chemical that elevates the body’s core temperature, disrupting sleep and making you feel alert rather than sleepy.

Chocolate

The high level of caffeine in chocolate, especially darker chocolates, not only keeps you wide eyed, it also affect REM sleep. REM, or rapid eye movement, occurs more frequently with caffeine in the body, making you feel groggy the next morning.

Also avoid drinks with caffeine in them before bed, such as coffee, tea and energy drinks.

Best and Worst Foods to Eat Before Bed chocolate — Best and Worst Foods to Eat Before Bed – chocolate

Ice Cream

Some people enjoy a bowl of ice cream before bed, or a bowl of cereal. For the best night’s sleep, avoid both.

These foods are high in sugar and too much of the sweet stuff affects your ability to stay asleep. Sugar creates a spike in blood sugar levels. Then the crash occurs, while you sleep. The adrenal glands perceive that crash as an emergency, which cause them to increase cortisol levels and wake the body from sleep.

Plus, if you have a dairy intolerance, ice cream (and cheese) can cause inflammation and bloating, making it even more difficult to get comfortable and fall asleep. (Click HERE for symptoms of dairy intolerance.)

Chips

Potato and other kinds of chips dehydrate the body due to the high salt levels. The body responds by retaining water, causing thirst, which may wake you or create restlessness. The next morning the body feels tired and fatigued.

And researchers found that greasy foods, like chips, contribute to nightmares. Those bad dreams may wake you, heart pounding in fear. With adrenaline pumping through the body, it can take hours to go back to sleep.

High Protein

Foods high in protein make it difficult to fall asleep. Those heavier foods sit in the stomach and make you feel overly full. Plus they require more energy to digest, causing the body to focus on the stomach rather than falling asleep.

Wine

Wine is often consumed for its relaxing effect, however, it can hinder sleep.

While you may fall asleep initially, after a glass or two of wine, it keeps the body from full REM sleep, which is where deep rest and dreams occur. You are also more likely to wake frequently during the night, after drinking wine. And it can lead to snoring as it relaxes muscles. Snoring disturbs your sleep and others’ rest also.

Best and Worst Foods to Eat Before Bed wine — Best and Worst Foods to Eat Before Bed – wine

Best Foods to Eat Before Bed

And now for the best foods to eat, to encourage a great night’s sleep.

Cherries

Tart cherries act as a natural sleep aid, thanks to their high melatonin content. Melatonin is a hormone that lets the body know it’s time to sleep. Tart cherry juice works just as well as a cup of fresh cherries.

Kiwi

Besides being rich in antioxidants, carotenoids and vitamins C and E, kiwi contains serotonin. This sleep hormone contributes to healthy REM sleep. Low levels of serotonin may cause insomnia.

Kiwi also provides folate, which helps prevent insomnia as well.

Herbal Teas

Herbal teas do not have the caffeine that keeps the body stimulated and awake. Plus herbal teas such as lemon balm, passionflower and chamomile offer sedative effects that reduce anxiety and soothe the body toward rest.

Walnuts

These healthy nuts not only boost brain and heart health, they promote a good night’s sleep also.

Walnuts are an excellent source of melatonin. Plus they provide ALA, an omega-3 fatty acid that’s converted to DHA in the body. DHA increases serotonin levels, which helps the body relax into sleep.

Best and Worst Foods to Eat Before Bed walnuts — Best and Worst Foods to Eat Before Bed – walnuts

Spinach

This power food is a great source of tryptophan, and also rich in folate, magnesium and vitamins B6 and C, all key factors in creating serotonin and melatonin.

Spinach also contains glutamine, an amino acid that stimulates the body to release cellular toxins that can create sleeplessness.

Bananas

High in potassium and magnesium, bananas help muscles relax, which allows the body to fall asleep.

The magnesium in bananas affect quality of sleep as well, by extending the amount of time spent sleeping. Bananas contain tryptophan too, that the body uses to create serotonin and melatonin.

Sweet Potatoes

Sweet potatoes contain vitamin B6, which boosts melatonin and prepares the body for sleep. Eating a sweet potato in the evening helps you feel relaxed and sleepy.

Peanut Butter

This food is another one that contains tryptophan, which promotes the creation of serotonin and melatonin. Make sure it is low sugar or better yet, sugar free. For a great evening snack, pair peanut butter with sliced bananas or apples.

Bonus food: apples are excellent sources of potassium and vitamin B6, both helpful for promoting sleep. Plus the vitamin C in apples lowers blood pressure, manages blood sugar levels and improves breathing, all of which contribute to a good night’s sleep.

Best and Worst Foods to Eat Before Bed peanut butter — Best and Worst Foods to Eat Before Bed – peanut butter

How is Your Sleep?

How are you sleeping? If falling asleep, staying asleep and waking up refreshed are problematic for you, pay attention to what you eat before bed.

Knowing which foods negatively affect sleep…and which ones promote it…allows you to make healthy choices for night time snacking. As a result, you may find yourself falling asleep faster and sleep longer.

Did one of your favorite foods fall into the best or worst food categories? Awareness helps you make a difference!

Good night's sleep

Pick up these herbal teas from Amazon:

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Travel With Your Health Practices

This post may contain affiliate links. Please read my Disclosure Policy for details.

This is a crossover post, also shared on my other blog, Cindy Goes Beyond. The topic fit both blogs well!

Often when we travel, we do so with a sense of joyful abandonment. No rules, no schedules, no work to slow us down. It’s exhilarating. However, that freedom from our “regular” life sometimes includes ditching our established health routines too.

I discovered quickly that maintaining my health while traveling is essential to my wellbeing. If I eat poorly, or stop the supplements, I can quickly feel bad. And that’s not the way I want to spend my trip…feeling bad or experiencing pain.

I carry specific health related items with me when I travel. And I only travel with a carry on, so I’ve pared down what I take with me to the most important to keep my health and energy at optimal levels.

Check out how to travel with your health practices, using these tips that can see you through the days of travel.

Travel With Your Health Practices title meme

Travel With Your Health Practices

Create your own travel kit, personalized for your health needs.

First though, it’s important to ask yourself these questions:

Am I traveling solo? Who is traveling with me? Are children traveling with me too?

Here is a broad list of possible items to consider for a travel medical kit:

pain relievers such as ibuprofen, acetaminophen, aspirin, tension relief
sleep aids, eye mask, melatonin gummies
CBD products
essential oils
herbal supplements, multi-vitamin, Voke Superfoods
prescription meds
over the counter meds – sinus meds, allergy meds, UTI meds, decongestant, eyedrops, cough drops, cough relief, menstrual cramp relief, salves
sunscreen, sunburn relief
insect repellent, bug bite ointment, anti-itch ointment
bandaids, bandages
antibacterial ointments
hand sanitizer
sanitizing wipes
face masks
tweezers, small scissors, nail clippers
digital thermometer, blood pressure cuff, blood glucose monitor
antacids, heartburn relief, diarrhea meds, motion sickness tabs, upset stomach meds
rubbing alcohol, Witch Hazel, peroxide
cotton balls, cotton swabs
soothing lotions – eczema cream, diaper rash lotion, rash relief

Travel With Your Health Practices voke — Travel With Your Health Practices – Voke Superfoods tablets are one of my essentials for international travel

Create a Travel Medical Kit That Meets Your Needs

Of course, you probably don’t need to pack all of the above items. Choose what is most important to maintain your health and the health of everyone traveling with you. Everyone’s needs are different.

I travel light. Currently, I don’t take any prescription meds. A friend of mine, however, travels with two suitcases. One carries her clothing and the other, all of her meds and supplements. That’s what works best for her.

Depending on suitcase space and your health needs, choose the items that are essential. I don’t group my essentials together in a separate bag or container. Instead, I tuck items among my clothes, into shoes and alongside toiletries. Whether I’m traveling through Italy for 12 days or spending a long weekend somewhere, my essential health items go with me.

My Travel Medical Kit

Here are the items that I consider essential for my health and wellbeing. These items accompany me on all trips.

Pain Relief

I carry travel sized ibuprofen and acetaminophen in my purse. I occasionally have severe headaches. Years ago, my dentist gave me a valuable tip. For moderate to severe pain, take a combination of three ibuprofen and two acetaminophen. The combo works like a pain pill for me, but without the drowsiness or side effects.

And I love the Hilma products. They provide natural relief, for tight muscles or tension headaches. And the indoor/outdoor relief is wonderful for natural sinus congestion and allergen relief. Click links above to order Hilma.

Travel With Your Health Practices hilma — Travel With Your Health Practices – Hilma Producrs

Supplements

Cat’s Claw
MSM
Magnesium
Comfort Guard
GLOW Complex

I take more supplements than these when at home. These though support joint and muscles health. After many years of chronic sciatica, I can still experience stiff, tight muscles in my legs, especially when walking for hours. The first four supplements listed above keep my legs working well and keep them comfortable. The Comfort Guard is THE best supplement for reducing pain and inflammation. I love the combination of turmeric, ginger and boswellia.

And GLOW Complex is an amazing plant based collagen builder that also supplies a host of essential vitamins and minerals including B12, which is so important to keep my energy up.

Order Comfort Guard and GLOW in the links at end of post.

Over the Counter

Witch Hazel (carried in a small TSA approved bottle)
bandaids
antibiotic cream
Prid (a soothing drawing salve)
sunscreen
cotton balls and cotton swabs

Witch Hazel makes an ideal soother for scrapes, insect bites and cuts. Plus I use it for a toner after washing my face.

Prid is a drawing salve that I don’t like to be without. It relieves bug bites, spider bites, boils and ingrown hairs.

Protection

face masks
SkinShield2 hand sanitizing lotion

I’m fully vaccinated. Otherwise I wouldn’t be traveling at all. I still take cloth masks wherever I go. And in addition to social distancing and washing my hands frequently, I use SkinShield2, a protective antibacterial skin barrier lotion. A small amount of lotion kills germs, viruses and bacteria on contact and protects my hands for hours. Click link above to order yours.

Travel With Your Health Practices sanitizer — Travel With Your Health Practices – protection

Miscellaneous

peppermint tea bags
Incrediwear knee sleeve

My favorite tea goes with me. I tuck a few tea bags in my purse and more in my carry on. Peppermints soothes the whole digestive system and boosts spirits and mood.

The Incrediwear knee sleeve is a “just in case” item. Occasionally I twist my left knee and it reacts immediately with pain, swelling and inflammation.

Incrediwear products work by increasing blood flow to the injured joint, to reduce inflammation and swelling. They also relieve pain and accelerate recovery. Rather than using compression, Incrediwear products incorporate semiconductor elements within the fabric that release negative ions when stimulated by body heat. Read more about this amazing sleeve HERE.

Continue Your Usual Health Practices

I think the most important items to “pack” on any trip are your usual health practices.

Do you follow a specific diet? Stay on it so you don’t throw off your body or create digestive disorders. I follow a plant based lifestyle wherever I go, with no issues.

Do you walk, do yoga, stretch, workout? As much as possible, continue these health practices as well. Traveling often involves sitting for hours in a car or airplane. Stretch periodically, do yoga in your seat, walk for a few minutes. Many hotels have an onsite gym for workouts. And walking or hiking is a great way to explore a city or spend time in nature.

Also follow sleep and waking patterns, when you can, to keep energy up. Definitely take prescribed meds. And always, stay hydrated by drinking enough water.

What health items and practices are essential for you? Share them in the comments!

Travel With Your Health Practices water — Travel With Your Health Practices – water container

Want to Know How I Pack a Carry On?

Check out this post on Cindy Goes Beyond, for my packing tips to travel light.

Traveling Essentials from Amazon:

Consume Omega-3s for a Longer Life

This post may contain affiliate links. Please read my Disclosure Policy for details.

Doctors have said for many years that omega-3s and omega-6 fatty acids are good for us. They are especially important for gut, heart and brain health.

Recently there is even more evidence that omega-3s in particular are linked to longevity in life. In a study, published by The American Journal of Clinical Nutrition, researchers tracked 2,240 participants over 11 years. They analyzed the omega-3 levels in the blood. Higher levels of omega-3s resulted in lower mortality rates in people over the age of 65. Furthermore, people with high omega-3 levels who did not smoke had the highest survival rate of all.

The short moral of this health story is this: consume omega-3s for a longer life.

Consume omega-3s for a longer life title meme

What are Omega-3s?

Omega-3s are fatty acids that are a good type of fat. The body does not produce them, meaning we must get them from foods or supplements.

Omega-3s help lower the risk of heart disease, depression, inflammation, dementia and arthritis.

So how do omega-3s help us live longer? Their heart health benefits and anti-inflammation properties combine to keep disease at bay. Heart disease is one of the leading contributors to death, while chronic inflammation causes serious diseases of all kinds.

Omega-3s are found in nutrient rich foods. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-6s are also important, however they are more readily consumed in a typical western diet, through unsaturated fats. Increasing omega-3s, which are often lacking in a typical western diet, are needed to balance the ratio of omega-6s to omega-3s.

Fatty fish such as salmon, sardines and mackerel are rich in omega-3s. However, on a plant based diet, what foods supply this vital fatty acid?

Here are the top six plant based foods that supply omega-3s.

Chia Seeds

These small but mighty seeds are an excellent source of ALA omega-3s. They also provide fiber and protein.

Studies suggest that chia seeds decrease the risk of chronic disease, lower blood triglycerides and reduce inflammatory markers. Just one ounce of chia seeds daily meets or exceeds the recommended requirement for omega-3s.

It’s simple to add chia seeds to smoothies, smoothie bowls and salads. Or create a delicious chia pudding, topped with fruit.

Ground chia seeds make a great egg substitute as well. Combine one tablespoon of of chia seeds with three tablespoons of water. Allow to set up, for five minutes. Use in place of eggs in baking recipes.

Consume Omega 3s for a Longer Life chia seeds — Consume omega-3s for a longer life – chia seeds

Brussels Sprouts

These cruciferous vegetables are high in omega-3s, vitamins C and K and fiber. An increase of Brussels sprouts in the diet significantly lowers the risk of heart disease by providing ALA omega-3s.

Half a cup of cooked Brussels sprouts contains about 135 mg of omega-3s.

Try them steamed, with onion and garlic powder, stir fried with other veggies or roasted in the oven. This Garlic Brussels Sprouts is so good!

Walnuts

Walnuts are packed with healthy fats, including ALA omega-3s. In fact, by weight, these nuts are 65% fat.

Including walnuts in the diet improves brain health, while also boosting learning, memory and motor development and reducing anxiety.

Just one ounce of walnuts daily fulfills the requirement for omega-3s.

Add walnuts to oatmeal, homemade granola or simply eat a handful as a snack, which is my favorite way to consume them. I eat a small handful of walnuts every day.

Consume Omega 3s for a longer life walnuts — Consume omega-3s for a longer life – walnuts

Flaxseeds

These little powerhouses of health provide fiber, protein, magnesium, manganese and omega-3s.

Flaxseeds boost heart health and also reduce cholesterol and blood pressure. One ounce of flaxseeds contains more than the recommended daily amount of omega-3s.

It’s easy to incorporate flaxseeds into the diet. Add to smoothies, smoothie bowls, oatmeal, soups or salads. And like chia seeds, flaxseeds make a great egg substitute in baking. Make a “flax egg” by combining one tablespoon ground flaxseeds with three tablespoons of water and allow to thicken for five minutes before using.

Hemp Seeds

Hemps seeds are an excellent source of protein, magnesium, iron and zinc, along with omega-3s.

Studies show that hemp seeds improve heart health by preventing the formation of blood clots and helping the heart recover after a heart attack.

An ounce of hemp seeds contains more than a day’s serving of ALA fatty acids.

Sprinkle hemp seeds on oatmeal, salads and soups or add to smoothies and smoothie bowls. Or mix hemp, chia and flaxseeds for a healthy granola mix.

Consume Omega 3s for a Longer Life hemp seeds — Consume omega-3s for a longer life – hemp seeds

Algal Oil

Algal oil is derived from algae. It is one of the few vegan sources of both EPA and DHA fatty acids. It’s nutritional value is similar to seafood.

One study found that algal oil capsules, taken as a supplement, compared well to consuming cooked salmon.

Algal oil is helpful for improving memory.

It’s readily available as a supplement, in a softgel form. In liquid form, algal oil may be added to smoothies or other drinks.

Click photo to order Algal Oil Supplements

Are You Getting Enough Omega-3s?

As you can see, it’s easy to get enough omega-3s in your diet. It just takes awareness and intentionally including one or more of the above foods daily.

If you struggle with incorporating these foods, try adding a plant based omega-3 supplement that includes ALA, EPA and DHA. Check out the links below for supplements I’ve tried and can recommend.

Which of the above foods do you regularly consume? And which ones will you add to your diet now?

Vegan Omega-3s from Amazon:

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

31 Wellness Ideas

This post may contain affiliate links. Please read my Disclosure Policy for details.

For National Wellness Month, celebrated each August, I’m sharing different posts highlighting what wellness really means.

Last week’s post, available HERE, shares the eight dimensions of wellness. They include: emotional, environmental, intellectual, financial, occupational, physical, social and spiritual.

Wellness encompasses the whole body plus it’s an active process of making healthy choices that support a fulfilling life. Because daily habits play an important role in wellness, I’m offering 31 wellness ideas. Include these wellness tips…one a day or multiple ideas a day…to build robust wellness in your life.

And even though August is Wellness Month, these tips can be practiced every day, of every month, year after year.

31 Wellness Ideas title meme

A Month of Ideas

My intention, for creating this post is to show how easy it is to incorporate wellness habits into your life. All eight wellness dimensions are included in these activities. Over time…a relative short time…daily habits build a healthy lifestyle.

Pick a starting date and try one of these ideas every day for the next 31 days.

Choose Wellness

The whole point of National Wellness Month is to encourage people to choose wellness. Show your intention of following through on your commitment to wellness by creating a simple declaration that states “I choose wellness” and then sign and date it. See my “wellfie” at the end of the post for my signed declaration.

DIY Beauty Treatment

Enjoy a DIY beauty treatment at home, using ingredients from your kitchen. Make this experience a pampering one. Try this easy DIY Natural Skin Serum or check out Pinterest for other ideas.

Go For a Walk

Walking has so many benefits. It’s a great way to increase physical wellness and also clears the mind, boosts mood and fosters creativity.

Meditate

Meditation quiets the mind and body by focusing on breath. And it not only eases stress and relaxes the body, it also balances emotions, boosts memory and increases productivity at work.

Spend Time in Nature

We know being outdoors is good for us…fresh air, vitamin D producing sunshine and peaceful nature…however some of the benefits are lesser known. Spending time in nature also sharpens focus, supports graceful aging, reduces inflammation, relieves stress, anxiety and depression and increases overall life satisfaction. Check out more reasons to get out into nature HERE.

31 Wellness Ideas nature — 31 Wellness Ideas – spend time in nature

Night Out With Friends

Have a girls’ or guys’ night out, doing something fun. If COVID is keeping you home, do a virtual dinner together, connecting through ZOOM or Facetime. Or watch a movie simultaneously and discuss. Social interaction is important to wellness, perhaps now more than ever.

Pick Up Trash

In your neighborhood, along a stretch of beach or in a local park, take time to pick up trash. Wear gloves and carry a small trash bag that can be disposed of after clean up. And check out the plant based trash bags at the end of the post.

Eat Plant Based for a Day

Rather than a meatless Monday meal, try eating vegan for a whole day. No meat, dairy products or eggs allowed. It will not only give your digestive system a break and your health a boost, it’s good for the planet too.

Have a Smoothie for Breakfast

Start your “vegan for the day” with a fruit smoothie, or pick this activity for another day. Start with fresh bananas, then add frozen fruit of choice, filtered water and chia seeds. Blend in a high speed blender until thoroughly mixed.

Write Out 31 Affirmations

Affirmations are positive statements that can help you overcome negative thinking and self sabotage. They also help to create change. Write 31 affirmations that encourage you to live a healthier life. Begin each affirmation with “I am…” and write it in the present tense, not future tense. Example: “I am creating wellness in my life.”

Write affirmations on slips of paper and drop them into a jar. Draw one out each day for the next month. Or create your own flip calendar, using spiral bound index cards, adding an affirmation on each card.

31 Wellness Ideas affirmations — 31 Wellness Ideas – examples of affirmations in a jar…and a DIY flip calendar. This one has favorite quotes.

Do Something New

Trying new experiences is good for the brain. Plus they help us move beyond comfort zones, conquer fears and ramp up creativity. The something new can be as simple as using the non-dominant hand to brush your teeth or as complex as climbing a mountain for the first time.

Read

Pick out a new book, either one you purchase, a library loan or an ebook downloaded on your tablet. Commit to reading a chapter a day. Ramp up the fun by reading a book in a new to you genre.

Watch a Documentary

Are you a movie fan? Try switching to a documentary instead. Watch one on a topic you like or mix things up and pick one you’d not typically watch. Amazon Prime is a great source of documentaries, of all kinds. Start your free membership by clicking HERE.

Netflix offers a broad selection of documentaries as well. I highly recommend My Octopus Teacher. You must have a Netflix subscription to watch.

Encouraging Texts

To boost your social wellness and encourage others, send positive, affirming texts to friends and family members. Doing something kind or helpful for others brings tremendous benefits for the giver as well.

Stretch the Body

Try a series of stretches first thing in the morning. Or move through yoga poses. If you aren’t familiar with yoga, look for step by step videos on YouTube.

Wellness Date

Go on an intentional wellness date with a significant other, family member or even on your own. Some ideas: healthy dinner date, walk in the neighborhood, massage, yoga class, meditate outdoors together or alone, financial class, concert in the park, business class, volunteer for a good cause or find a quiet place to sit and talk.

31 Wellness Ideas date — 31 Wellness Ideas – wellness date

Wellness Pie Chart

Create a pie chart (see this post for an example) and divide it into eight sections. Label each section with a wellness dimension. Rate your level of wellness in each area, with 1 being very low and 10 being very high. Commit to working on the areas with a rating of 7 or below.

Journal

Write in your journal about each of the eight dimensions of wellness in your life. What can you do to improve wellness in each one?

Hot Bath

Light some candles in the bathroom, play soothing music and enjoy a long soak in the tub, with or without bubbles. Or, if you prefer a shower, take a long, hot shower and wash away stress. Use sugar scrubs scented with essential oils.

Declutter

Pick a room, a closet or a drawer and declutter it. Use the Marie Kondo practice of only keeping the items that bring you joy. Clutter clogs up energy, in a home and in the body. Decluttering allows energy to flow again.

Hydrate

Drink at least eight glasses of water during the day. Most people are chronically dehydrated. Find out if you are by checking these symptoms. If you prefer, add fresh, unsweetened fruit, lemon or lime juice or veggies such as cucumbers to your water.

Donate

Rather than tossing unwanted clothes or items, donate them to a shelter. It benefits the shelter and it keeps items out of landfills. Make sure items are in good repair and undamaged.

Toad&Co provides a Clean Out Kit, in partnership with ThredUp, for clothing cleared from your closet.

Go Beyond Your Comfort Zone

Moving out of your comfort zone brings growth and fresh opportunities and can help you feel more accomplished and happy in life.

What scares you a little bit? Speaking in public? Performing a song you wrote? Standing up for yourself? Pick one thing and do it.

Promote Sleep

Create a peaceful atmosphere in your room that is conducive to sleep. A dark, cool, quiet room is best for a good night’s sleep. What needs to shift in that environment, to help you sleep better?

Deep Breaths

Practice several minutes of slow, deep breathing to reduce stress, ease tension and reset the body. Close your eyes, inhale to a count of three, hold your breath for two seconds and then exhale to a count of six.

Create a Healthy Treat

Have fun in the kitchen, creating a healthy treat. It can be as simple as a sliced apple with dates and walnuts or something like this blueberry crumble. Let your inner chef shine through.

31 Wellness Ideas treat — 31 Wellness Ideas – create a healthy treat

Create a Budget

Use a spreadsheet on the computer or an app to track income and expenditures.

After tracking income and outgo, set up budget categories for set expenses. Include a plan for paying off debt and saving for emergencies. And set aside an amount for fun or for a travel fund.

Love What You Do

Write out all the things you love about your current occupation, even if it’s not your dream job. Focusing on the positives rather than the negatives helps to shift attitudes about work and also opens possibilities for change.

Dream Job

Dream though, without creating negative feelings about your current job. What is your dream job? What does it look like and how does it make you feel? Write in great detail, in your journal, about your dream job. What action steps, no matter how small, can you take now to get you to that dream?

Gratitude

Write out ten…or more…gratitudes. These can connect to the day or they can be gratitudes in general. What are you grateful for?

Writing and expressing gratitude frequently can powerfully shift your life.

Take a Wellfie

Take a wellfie…a selfie holding your “I choose wellness” declaration. Post it on social media.

31 Wellness Ideas wellfie — 31 Wellness Ideas – post a wellfie

Ways to Play

I believe that play is an important part of life.

So have fun with these ideas. Let them inspire wellness ideas of your own. And try these two ways of practicing wellness activities.

Schedule out the activities in your planner or monthly calendar. Write each on on a different day, in any order that pleases you. And then do the activity listed as you move through the month.

Or, write the activities on strips of paper, fold them and drop them into a jar. Randomly select one each day, for the next month, and do the activity you draw out. No backsies. This is one of my favorite games to play. I love how the perfect activity appears on the perfect day, even if I don’t at first think so.

I hope these 31 ideas help you create more health and wellness, in all areas of your life!

31 Wellness Ideas happy

Wellness Helps from Amazon:

Choosing Wellness

This post may contain affiliate links. Please read my Disclosure Policy for details.

August is National Wellness Month. What a wonderful opportunity to explore what wellness means. Plus, we can discover ways to create a lifestyle that supports wellness in our lives.

The whole theme for this month long celebration is choosing wellness.

I’ll post several times in August, with information, suggestions and fun activities, all centered around Wellness Month.

Choosing Wellness title meme

What is Wellness?

Wellness is the active process of raising awareness and making choices that support a healthy and fulfilling life. It encompasses more than preventing illness or eating a healthy diet. It’s a process that includes change, growth and a commitment to living the best life possible. Wellness is something to actively pursue, through awareness, goals and daily habits.

Last year, I explored National Wellness Month for the first time, setting five goals for myself, to pursue during August. Read that post HERE.

This year, I’m even more aware of how crucial wellness is to my overall health and wellbeing.

Consider these eight dimensions of wellness.

Emotional Wellness

Understanding feelings and accepting them, without latching onto them, forms the core of emotional wellness.

Other important emotional health aspects include managing stress, remaining in the present moment without dwelling on the past or worrying about the future and adapting to and dealing with challenges and changes in constructive ways.

Tips for maintaining emotional wellness include:

self love, self acceptance, self care
relaxation techniques
meditation
shifting negative thoughts to positive ones
connecting with others
establishing a solid sleep routine
creating boundaries
mindfulness
recognizing that challenges bring growth

Environmental Wellness

Environmental wellness is two fold: caring for and living in harmony with the planet and creating personal environments that support who we are.

Creating an environment in your room, home, yard or workspace that supports who you are and your needs and desires contributes to overall wellness.

And equally important is caring for the earth. It is, after all, home to us and many, many other species. I found that my awareness of my own environment and caring for the planet increased as my own health improved.

Tips for improving environmental wellness include:

decluttering spaces
creating beautiful, peaceful places to relax and play
keeping objects nearby that bring joy and encouragement
protecting the earth and all her inhabitants
living sustainably
interacting with nature
raising awareness about practices that are damaging the earth

Choosing Wellness emotional — Choosing Wellness – I created a beautiful space (environmental health) that supports my emotional health

Intellectual Wellness

Intellectual wellness combines nutrition and mental exercises that strengthen the brain with participation in scholastic, cultural and community activities. Additionally, intellectual wellness expands knowledge and skills and boosts creativity and learning, helping us to live a more fulfilling life.

Tips for expanding intellectual wellness include:

following curiosity
reading, for fun and for information
learning a foreign language or a new skill
adopting a fresh perspective
playing games or working crossword or sudoku puzzles
learning to play a musical instrument
journaling about creative ideas
trying new experiences
eating foods that boost brain health

Financial Wellness

Learning to manage money well is a key aspect of financial wellness. Think of creating a budget as putting your finances on a healthy diet. When you take control of your money, it doesn’t control you.

Financial wellness encompasses budgeting, building a savings account, planning for the future…including emergencies, spending within means and healthy borrowing. It’s an important component of wellbeing. Money issues are a leading cause of stress, personally and in relationships, and chronic stress creates disease.

Tips for increasing financial wellness include:

creating a workable, doable budget and sticking to it
saving for future expenses, including emergencies
growing funds through investments
spending less than you earn
reducing expenses when necessary
borrowing responsibly
getting out of debt

Choosing Wellness financial — Choosing Wellness – financial wellness

Occupational Wellness

You’ve no doubt heard of the expression, “Do what you love, love what you do.” This quote perfectly captures the foundation of occupational wellness.

Doing work that’s fulfilling, interesting and motivational contributes to overall wellness. Feeling inspired and challenged is important too. Life is enriched through the work we do or it can feel stressed when we don’t enjoy our jobs.

Tips for creating occupational wellness include:

finding benefits and positives in current occupation
creating connections with co-workers
writing out goals and creating action steps to get there
working towards the career path you most want
increasing skills and knowledge
writing out dream job in great detail

Physical Wellness

The most commonly known of the dimensions, physical wellness is about taking care of the body and fueling it with highly nutritious foods. Maintaining a healthy body gives us the energy to do what we want to do and helps manage stress. A body already under attack from disease or illnesses can’t easily handle additional challenges.

Physical wellness involves making excellent choices about nutrition, exercise and body movement, sleep, disease prevention and food or alcohol addictions.

Tips for improving physical wellness include:

eating a nutritious diet rich in fruits and vegetables
exercising and moving the body
strengthening muscles
paying attention to signals from the body
eliminating foods that create allergic reactions in the body
maintaining a healthy weight
staying hydrated
creating healthy habits

Choosing Wellness physical — Choosing Wellness – physical wellness

Social Wellness

We need positive connections with others. However, it’s also important to balance social and personal time. Being absolutely who you are, and not who others want or expect you to be, builds healthy social interactions as well.

Destructive relationships are never healthy. Counseling may help with family or spouse relationships. Don’t fear walking away from other relationships that are negative, demeaning or energetically draining.

Tips for maintaining social wellness:

engaging with people in your neighborhood, community and city
valuing diversity and treating others with respect
creating boundaries in relationships
having fun
developing good communication skills
finding your tribe, a supportive group of people who “get” who you are

Spiritual Wellness

Building spiritual wellness involves values, beliefs, meaning and purpose. Spirituality grounds us, connects us to God, strengthens trust and helps us find purpose and meaning in life. Following a spiritual path brings bigger perspectives on life situations and comforts during challenging times.

Tips for creating spiritual wellness include:

praying or meditating
practicing yoga
spending quiet time alone
journaling thoughts and beliefs
gathering with like hearted people
serving others
spending time in nature

Choosing Wellness

It can feel overwhelming to make changes in all eight areas of wellness. Instead, gauge your wellness level first, in each area.

Draw a circle and divide it into eight segments. Label each section of the circle with one of the wellness dimensions: emotional, environmental, intellectual, financial, occupational, physical, social and spiritual. Write a number in each segment, with 1 being a low wellness score and 10 a high level of wellness.

Work on improving the areas with a 7 or less.

Pick one area and start there. Make small, positive changes by setting doable goals. Don’t set yourself up for failure by trying to do too much at once. Practice self care during the process and focus on gratitude and growth.

Check in with yourself frequently, to see where your wellness level is. The wellness dimensions are all connected. Improvement in one area often leads to improvement in another. Enjoy the process. Play. It’s your life…not an assignment.

And come back next week, for a month of fun activities to help raise wellness in all areas!

Choosing Wellness chart