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

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:


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

Benefits of Walking Every Day

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

Recently I set a goal: walk every day for the next 30 days. The motivation behind my goal? I have an upcoming trip to a new-to-me city in the US. My favorite way to get to know a city is to walk it and explore the streets, restaurants and shops.

I know my body. If I begin my explorations with miles of walking, without a warm up first, my legs protest greatly.

Walking every day before the trip conditions my legs…and my body…for the upcoming extra activity. I met my goal…32 days of walking daily so far.

It turns out there are additional benefits of walking every day, beyond getting ready for a adventure! Check out how the body responds, to walking every day for at least 30 days.

Benefits of Walking Every Day title meme

Not My First Walking Challenge

This isn’t my first walking challenge. It is, in fact, my third such challenge.

The first, attempted almost four years ago, began as a 30 Day Walking Challenge, in which I walked in a different location every day. I made it to Day 27…and then fell and badly twisted my left knee. Sadly, it took me eight months to fully recover from that fall.

The second 30 day walking challenge began in January of this year. I did great…walking in snow, rain and cold temperatures…until my area experienced a severe cold snap that lasted for days. Those freezing cold days ended my daily walks.

This time, I remained determined to walk daily in spite of hot temperatures, rain and muggy days of high humidity. Of course, like every one else, I DO walk every day in the course of my normal activities. The walking challenge, however, is an intentional “get dressed for a walk and get out the door” practice that I do every single day, no matter what.

I feel ready for my trip. More than that, I feel great.

Here are the benefits of walking every day and the changes that occur in the body.

“Walking is almost an insurance policy for aging well.”  Karisa Karmali

Benefits of Walking Every Day neighborhood
Benefits of walking every day – beautiful morning for a walk

Greater Longevity

Harvard researchers discovered that walking 4, 400 steps a day is enough to significantly lower the risk of death. Researchers tracked a group of women…average age 72 years old…for four years. They found the benefits leveled off at around 7,500 steps.

So, start small if necessary. Walk short distances and then gradually increase the number of steps. Wear a pedometer or smart bracelet to count your steps. Or carry your phone. Mine has a built in health app that is always recording my number of steps per day.

Lowers Depression

Walking daily is not only good for physical health, it’s beneficial for mental health as well. A daily walking practice helps relieve stress, which can contribute to depression. Plus the body releases the “feel good” hormone endorphins. And those endorphins help us feel more energized and happier for the rest of the day, long after we complete the walk.

Sharpens the Brain

Walking is one of the best ways to reduce the risk for dementia and Alzheimer’s. Brisk walking even increases the size of the hippocampus in older adults. The hippocampus is where memories form. Adults also experience greater cognitive function.

Improves Heart Health

Walking daily improves the cardiovascular and pulmonary systems. Stronger, healthier heart and lungs reduces the risks of stroke and heart attack while managing hypertension and preventing type 2 diabetes.

Walking also improves circulation throughout the body. Muscles learn to efficiently use the extra oxygen delivered by improved circulation, which in turn increases blood flow even more in the body.

Increases Lung Volume

Walking increases blood flow, which increases the oxygen flow. It helps us breathe deeper and better, eliminating toxins and wastes from the body.

Benefits of Walking Every Day flowers
Benefits of walking every day – I walk in my neighborhood and enjoy the beauty all around me

Strengthens Bones and Muscles

After age 30, bones and muscles weaken and begin to break down. Walking daily helps slow the aging process of bones and muscles without stressing joints.

And postmenopausal women who walk every day have higher overall bone density than women who don’t.

Additionally, as we walk muscles tug on the bones, which stimulates the production of bone cells, keeping bones strong and healthy.

Better Sleep

As we walk, our body temperature rises and then falls after we finish. This rise and fall of temperature during the day helps us fall asleep faster at night.

Improves Eyesight

Surprisingly, walking daily benefits eye health as well by relieving eye pressure. This helps to fight glaucoma.

Aids Digestion

Thirty minutes of walking a day lowers the risk of colon cancer. It also improves digestion and helps prevent constipation by regulating bowel movements.

Walking benefits the pancreas by improving glucose tolerance.

Provides Pain Relief

Walking daily reduces pain, stiffness and inflammation in joints. The increased blood flow also improves flexibility in joints and the back.

My Experience after Walking for 30 Days

You might remember that I experienced pain and inflammation in my legs for more than 20 years, due to chronic sciatica. Switching to a plant based lifestyle eliminated the sciatica, along with the pain and inflammation. However, I still struggle with muscle tightness…a result of years of chronic inflammation and perhaps some nerve damage.

Here’s what I notice, after walking every day for 30 days:

  • less muscle tightness in my legs, and not just when I’m walking. Overall much less tightness in general, even after standing for long periods of time or a day of greatly increased activity.
  • more flexibility in knee joints
  • reduced muscle tension throughout my body
  • more toned muscles
  • weight loss
  • greater stamina
  • greater endurance
  • fewer headaches
  • higher energy levels
  • improved breathing and lower resting heart rate
  • fall asleep quickly
  • increased flashes of creativity, deeper gratitude and bursts of big ideas
  • greater sense of wellbeing
  • high level of satisfaction
  • appreciation for my body and how it works

What’s Next

I’m excited to continue walking…up until my trip, while traveling and when I return home.

I’ve met my goal. So if I miss a day occasionally, I won’t beat myself up. However, I so appreciate the benefits that I’m experiencing that I WANT to continue walking daily.

Do you have a daily walking practice? Share your experiences in the comments below!

Benefits of Walking Every Day

 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

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

 

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!

Brussels sprouts
Consume omega-3s for a longer life – Brussels sprouts

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.

Flaxseeds
Consume omega-3s for a longer life – flaxseeds

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:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

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.

31 Wellness Ideas hydrate
31 Wellness Ideas – drink eight glasses of 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:

 


 

 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

 

 

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 social
Choosing Wellness – social wellness

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

 

Wellness Finds from Amazon

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

Raw Vegan Diet Benefits

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This summer I celebrated five years plant based! What a difference that switch makes in my health and my life.

I began my healing journey by reading Medical Medium, by Anthony William, and following his 28 Day Cleanse at the back of the book.

For a month, I adhered to a raw vegan diet. Read more about that experience HERE. At the end of the first week, my pain, chronic inflammation and lack of mobility improved so much that I happily continued for the next three weeks. I parked my cane in a corner of the bedroom, where it remains to this day.

At the end of the cleanse, I felt so much better, so much lighter, so much healthier. There was no looking back for me. I adopted a 100% plant based diet. Although I am not fully raw vegan, I eat that way about a third of the time. And several times, during my journey, I’ve returned to a raw vegan diet to give my digestive system a break and boost my energy.

You might want to do the same. Check out the raw vegan diet benefits and tips below.

Raw Vegan Diet Benefits title meme

What is a Raw Vegan Diet?

A vegan diet means no animal products.

Raw vegan takes things a step further.

While eating raw vegan, you focus on fruits, vegetables, nuts, sprouts and seeds, all uncooked.

This diet originated in the mid 19th century, as a way to prevent diseases. Recently, eating raw vegan has gained popularity again, spawning cook books, YouTube channels and restaurant options.

Uncooked fruits and veggies provide the highest levels of nutrition. And eating raw naturally minimizes the amount of processed foods consumed.

Raw Vegan Diet Benefits smoothie
Raw Vegan Diet Benefits – fruit smoothie

Raw Foods

The list for a raw vegan diet is fairly short:

  • fresh fruits or flash frozen fruits not boiled before freezing
  • fresh veggies or flash frozen veggies not boiled before freezing
  • whole, unprocessed foods such as cold pressed oils, seaweed, cocoa powder and pure maple syrup
  • seeds – unroasted
  • nuts – unroasted
  • sprouted grains and beans
  • home made plant milks, made from raw, unroasted nuts

Foods that are not raw:

  • refined, processed or pasteurized foods
  • roasted or processed nuts or seeds
  • plant based milks purchased in stores
  • cooked foods
Raw Vegan Diet Benefits mixed fruit
Raw Vegan Diet Benefits – mixed fruit bowl

Raw Vegan Diet Benefits

Whether eating raw vegan for a couple of days, a week, 28 days or longer, the benefits for the body are many.

  • raw foods contain the highest level of nutrients, in a form most readily digested by the body
  • the vitamins and minerals, and the antiviral, antibacterial and antioxidant compounds cleanse and strengthen every system in the body
  • detoxifies the liver and digestive system
  • gives digestive system a break, as raw foods are processed quickly and easily
  • live enzymes make digestion smoother and more efficient
  • body is able to rebuild itself, on a cellular level
  • stops unhealthy food cravings
  • allows the body to flush out toxins, chemicals, preservatives, sugar and excess fat, which can result in weight loss
  • raises the body’s vibrational energy level
Raw Vegan Diet Benefits spinach soup
Raw Vegan Diet Benefits – blended spinach soup with mushrooms and herbs

Tips for Implementing a Raw Vegan Diet

Are you ready to eat the most healing foods on Earth? Try these tips for a smooth week or month.

  • eating raw vegan is naturally low fat, which allows the liver to recover from a typical American diet
  • limit salt intake, using herbs and a small amount of sea salt for flavor
  • stay hydrated with lots of water, coconut water, fresh juices and herbal teas
  • start the day with a glass of lemon or lime water, followed by celery or cucumber juice
  • drink a fruit smoothie for breakfast that includes bananas, dates, chia seeds and fruit or try a smoothie bowl or a simple bowl of mixed fresh fruits and berries
  • have a mid morning snack of fruit, cucumber slices or celery sticks
  • enjoy a huge salad for lunch with dark leafy greens, chopped veggies or fruits or try a blended spinach soup with fresh spinach, herbs such as dill or basil and mushrooms
  • for a midafternoon snack enjoy sliced apples or pears, grapes, dates or oranges
  • try the spinach soup for dinner, if you opted for a salad for lunch, or try zoodles or coodles (spiralized raw zucchini or cucumber noodles) served with julienne veggies
  • evening snack is the time for a cup of herbal tea and an apple or orange
Raw Vegan Diet Benefits tea time
Raw Vegan Diet Benefits – afternoon tea time – cucumber, tomato and basil “sandwiches” and fruit

My Experience Eating Raw Vegan

Before experiencing the 28 Day Cleanse, I tried eating raw one other time. The recipes that I found in a health magazine were too complicated. I lasted about four days.

When I tried again, using Anthony’s suggestions and meal plan, I had a big why. Having a motivating why is important I think, in completing a raw vegan cleanse. Otherwise, we too easily give up. My why was an upcoming trip to Italy with my daughter and grandson. Dayan was graduating from high school the following year and I wanted to gift him the trip. I knew my high pain level and inflammation would keep me from going, if something didn’t change.

I completed the 28 days. Was it difficult? Not really. I had a headache and low energy for a few days, as my body detoxed. However, as my health improved and my pain, inflammation and immobility decreased, I felt encouraged to keep going.

Anthony offers a sample menu plan and recipes in the newly revised Medical Medium book. Using his info, there are hundreds of possible food combinations you can create, adding variety and flavor. I didn’t get bored with the food.

Was I happy to eat cooked food again? I was. However, I’ve since done another month of raw vegan, a 7 day raw diet and I’ve enjoyed week long juice fasts. The companion book to Medical Medium, Cleanse to Heal, is another excellent resource.

Raw Vegan Diet Benefits coodles and veggies
Raw Vegan Diet Benefits – coodles with veggies

Have You Considered a Raw Vegan Diet?

Have you ever thought about a raw vegan diet? What questions do you have?

Leave them in the comments below and I’ll gladly answer them.

I know several people who only eat a raw vegan diet…and have for many years. They are healthy, vibrant and incredibly fit. Check out Kristina and Jonny Juicer on Instagram.

While I don’t eat this way all the time, I appreciate the benefits enough to start my days raw. During the summer months, when I don’t enjoy cooking as much, I may eat raw vegan for several days or longer.

You have to do what feels most right for your body and your health.

Anthony says,

“You have to think of your body like an old friend in need. Imagine yourself reaching out a helping hand to this friend as she climbs out of a ravine. This is your commitment to use your free will and the power of your intention to give your body the support it’s crying out for.

When we connect to our bodies, truly listen to them, and give them the nourishment they’re yearning for, everything changes. True miracles happen.”

I agree. Everything changed for me. My body has aged backwards, as it finds its optimal level of health and wellbeing. I can walk, without assistance or pain. And that is a miracle to me.

Frozen banana dessert with strawberries.
Frozen banana dessert with strawberries.

 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

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

Ten Benefits of Meditation

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Meditation is the practice of quieting the mind and body by focusing on breath as it flows in and out of the body. Focusing on breath, or a visual image held in the mind, helps keep the practitioner anchored in the present moment.

Learning meditation is easy. However, it takes time and patience to learn to still the mind and not allow thoughts to pull attention away. The practice is worth learning, for physical, mental and spiritual health.

Learn a simple meditation below. Then check out ten benefits of meditation.

Ten Benefits of Meditation title meme

How to Meditate

Follow these simple steps, to begin a meditation practice:

  • Sit comfortably in a chair, with both feet flat on the floor. Find a quiet place or play meditation music in the background.
  • Close your eyes and relax your body. Note whether muscles are tense, beginning at your feet and working your way up the body to the top of the head. Intentionally relax any tight or tense muscles.
  • Breathe slowly and deeply, paying attention to your breath as it comes into the body and goes out.
  • When your mind wanders…and it will…gently bring attention back to your breath. You’ll learn to allow thoughts to pass on by, in your mind, without focusing on them. Come back to your breath as many times as necessary, without criticizing yourself.
  • When you feel ready, take several deep breaths and then open your eyes. Slowly move arms and legs and note how you feel.

That’s a basic meditation. After you become accustomed to meditating, you can try moving to different locations or staying in a meditative state longer.

Ten Benefits of Meditation

For many years spiritual communities recognized the benefits meditation. However, recently scientists agree that meditation does in fact contribute to greater health and wellbeing.

Here are ten benefits of meditation.

Reduces Stress

Meditation relaxes the body, creating the opposite of the “fight or flight” response we have to stress. Our breathing, heart rate, blood pressure and metabolism slows, contributing to a deeper sense of peace and relaxation.

Plus meditation helps to clear away the accumulation of information that we are exposed to daily, quieting the mind and allowing tense muscles to unknot.

Provides Emotional Balance

Meditation trains us to notice and observe our emotions, rather than attempting to change them. We learn to let emotions go…just as we do our thoughts. Any feelings or emotions that surface during meditation are acknowledged and then released.

Ten Benefits of Meditation walking
Ten Benefits of Meditation – try a walking meditation, focusing on slow steps

Increases Focus

Researchers at Harvard suggest that our minds are “lost in thought” 47% of the time. And when our thoughts are drifting, they are replaying the past or worrying about the future.

Meditation trains the mind to stay in the present moment, rather than wandering. There’s scientific evidence that meditation actually causes distinct changes in brain function, improving focus and concentration.

Eases Pain

When stressed, the body releases the stress hormone cortisol that contributes to inflammation and increases discomfort in joints and muscles.

Meditation helps the brain release natural pain relievers called endorphins. Tight, tense muscles and tendons relax, easing discomfort. With continued practice, meditation can increase pain tolerance, lower hypertension and deepen respirations. It shifts the focus away from pain, and what the mind focuses on, expands. Focus on pain and it increases. Focus on relaxing the body and breathing and muscles respond by loosening.

Ten Benefits of Meditation corner
Ten Benefits of Meditation – create a meditation corner in your garden or backyard

Soothes Anxiety

Anxiety happens when we experience too much stress. We feel always on edge, and always on alert to danger. Meditation helps us to become aware of the stressors creating anxiety and release them. We also realize that while we may not be able to change situations, we can change how we respond to them.

Meditation allows the mind to acknowledge the anxiety, without focusing on it. We note those feelings and simply allow them to exist without amplifying them with our attention.

Increases Creativity

Meditation opens the mind to new ideas and possibilities. We don’t have to try to be more creative. Creativity comes naturally as the mind and body releases stress and anxiety and regulates emotions.

And because meditation improves focus it’s easier to recognize fresh ideas and develop them. Mindful activities such as coloring or gardening provide meditative experiences that allow creativity to flourish.

Ten Benefits of Meditation gardening
Ten Benefits of Meditation – increased creativity

Reduces Depression

A regular meditation practice helps the brain better manage stress and anxiety. Both of these can trigger depression. Depression contributes to higher risks for heart disease and illnesses. It can also affect daily life and cognitive function, especially memory.

Meditation helps ease depression by altering the way we react to stressors. It trains the brains to focus and to return to that focus when negative thinking or emotions intrude.

Meditation also changes regions of the brain specifically linked to depression. The medial prefrontal cortex…or “me center”…processes information about self. This is where we dwell on the past or worry about the future. And the amygdala is the “fear center”. This is where the fight or flight response is centered. When it’s triggered, the brain releases the stress hormone cortisol.

These two regions of the brain work off of each other, to create depression. Meditation helps to break the connection between these two regions and calm the brain.

Boosts Memory

Ten minutes of meditation a day improves concentration and focus while boosting the ability to keep information active in the mind. This function is known as “working memory”.

Through meditation the brain becomes more efficient, and neural networks become more refined, requiring fewer brain resources.

Ten Benefits of Meditation trail
A quiet, solitary walk through the woods has a meditative effect on the mind and body

Increases Compassion

A recent study suggests that mindfulness meditation helps us overcome the “bystander effect”, increasing compassionate behavior. The bystander effect happens when we witness someone needing help but do nothing to provide assistance.

Two possible explanations exist for increased compassion. Meditation gives people a greater awareness of their surroundings. And it enhances the ability to see perspectives from another person’s viewpoint. It’s also possible that meditation allows us to better process our emotions, freeing up resources to feel more empathy toward others.

Improves Productivity

How does meditation improve productivity? It reduces stress, which disrupts sleep, promotes depression and anxiety, and clouds thinking. Meditation controls the stress hormone cortisol, easing the effects of stress and boosting productivity.

Meditation also enhances creativity, a characteristic that keeps us moving forward on tasks and projects.

And meditation calms the mind, redirects attention and controls impulsive emotions. This increase focus and attention which helps boost productivity as well.

Creating a Meditation Practice

I began meditating about 15 years ago, initially to quiet my racing mind and to help me confront my fears. What I discovered, through a daily meditation practice, is that I also lowered pain by relaxing tight muscles, let go of negative thoughts, opened my creativity and increased my intuitive abilities.

Although I sometimes meditated for an hour or more, ten to 15 minutes is sufficient. I encourage a daily meditation practice for the greatest benefits.

In the beginning, I found it helpful also to meditate in the same place every time. My body and mind learned that when I sat in a particular chair, relaxation followed, allowing me to quickly enter a state of deep peace.

Meditation is a loving act of kindness toward the self. It’s a time free from judgment or criticism. You don’t have to sit cross-legged on the floor or hold your hands a certain way. Simply relax the body, close the eyes (to prevent distractions) and focus on breathing. When you feel ready to end the session, do so.

Is meditation a part of your health and wellbeing? Share your thoughts below!

Meditate in nature
Moving water creates a soothing background noise for meditation

 

Meditation Helps from Amazon

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

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

 

Summer Picnic Vegan Style

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July is National Picnic Month. Midsummer is the perfect time for family picnics, a spontaneous meal for one outdoors or a romantic basket lunch laid out on a bright checkered cloth.

Since adopting a plant based lifestyle, I realized I’ve not enjoyed many picnics. Typically picnics include traditional fare such as fried chicken, sandwiches, chips, sugary snacks and staples such as potato or macaroni salad.

In honor of the month long celebration and my healthier lifestyle, here are ways to experience a summer picnic vegan style!

Summer Picnic Vegan Style title meme

Origins of the Picnic

The word picnic comes from the French word “piquenique”. The al fresco practice began in France, in the mid-18th century. Early picnics consisted of a loaf of bread, cheese, fruit and wine.

Today we carry along picnics for sporting events, family gatherings or weekend camping trips. Locations for picnics might include a shady, grassy area near a creek, a picnic table beneath a tree or a backyard patch of lawn.

Bring along simple finger foods, fresh fruits and salads, sandwiches and drinks. Enjoy sharing that meal with family and friends or grab a book and eat a beautiful meal on your own, while you read.

The American Bakers’ Association founded National Picnic Month in 1952.

Summer Picnic Vegan Style garden
My picnic spot…my backyard garden. I love how wildly beautiful it looks this time of year!

Summer Picnic Vegan Style

You can purchase ready made foods and pack them in a tote or basket. Bring along a chest filled with ice for foods that need to stay cool.

Last year, Greg and I toted in a simple, mostly purchased picnic lunch, to Tulsa’s Philbrook Gardens. We found a picnic table deep in the gardens and enjoyed a healthy meal.

Or you can make your own dishes and snacks to enjoy.

Try the following foods, for a perfect vegan picnic. Click links for recipes.

Hummus

Made from chickpeas, you can purchase hummus or easily make your own. Try this simple recipe. Serve veggies with hummus. Carrot and celery sticks, cherry tomatoes or slices of zucchini or yellow squash are great choices. Or bring along vegan, gluten free crackers.

Chickpea Salad Sandwiches

This quick and easy sandwich filling replaces tuna or egg salad. Simply mash a can…or two cups cooked…of chickpeas. I use a hand held potato masher. Add several tablespoons of vegan mayo or a small amount of hummus, 1/4 cup each of finely chopped red onions and celery and 1/2 teaspoon each of onion powder and garlic powder. You can also include chopped green peppers or diced pickles and salt and pepper to taste. Mix well.

Chill for an hour. Use to make sandwiches with gluten free bread. Or eat as a salad without bread.

Summer Picnic Vegan Style chickpea salad
Summer picnic vegan style – chickpea salad

Veggie Wraps

A great alternative to sandwiches, veggies wraps are easy to prepare and eat. Start with a gluten free tortilla, then add whatever veggies you have on hand: shredded carrots, arugula, spinach, kale, shredded red cabbage, julienne green, red, yellow or orange peppers, zucchini or mushrooms. Add veggies to tortilla, drizzle with favorite dressing, then roll tightly. Secure with a toothpick, if necessary.

Try one of these homemade healthy dressings.

Waldorf Salad

Tote along this vegan version of the classic Waldorf salad. A glass container with a tight fitting lid works perfectly. I love the crunch of apples and celery combined with walnuts and juicy grapes. Use vegan mayo as the dressing. Recipe here.

Summer Picnic Vegan Style waldorf
Summer picnic vegan style – vegan Waldorf salad

Potato Salad

It’s easy to create vegan potato salad. Peel, dice and cook 4 – 6 potatoes until tender. Drain. In a large bowl, combine potatoes, 1/4 cup diced yellow onions, 1/4 cup diced celery, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/4 cup vegan mayo and 2 teaspoons yellow mustard. Chill. Add salt and pepper to taste. Sprinkle with ground paprika, if desired.

Cowboy Beans

A great alternative to baked beans, prepare a pot of vegan cowboy beans and tote along a small container full for the picnic. Recipe here.

Macaroni Salad

For my picnic, I prepared potato salad and macaroni salad at the same time.

Start with two cups of cooked gluten free macaroni. I used brown rice pasta. Add 1/4 cup diced red or yellow onions, 1/4 cup diced celery, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/4 cup – 1/2 cup vegan mayo and if desired, finely chopped pickles. Salt and pepper to taste. Sprinkle with ground paprika, if desired.

Vegan Macaroni Salad
Summer picnic vegan style – vegan macaroni salad

Vegan Desserts

Healthy treats make great accompaniments for your picnic.

These chocolate cookies contain only three ingredients.

Or, if you feel like a different dessert that tastes wonderful and looks gorgeous, try this rustic apple galette.

Fresh berries make a simple, nutritious end to the meal as well.

Rustic Apple Galette
Rustic Apple Galette

Other Vegan Picnic Foods

In addition, include any of the following:

  • cut up vegetables such as cauliflower, broccoli, radishes or small peppers
  • assortment of nuts and/or seeds
  • energy bites
  • homemade trail mix containing nuts, dried fruit and seeds
  • watermelon slices
  • fruit such as sliced apples, oranges, bananas, grapes or cherries
Summer Picnic Vegan Style
My summer picnic vegan style

My Picnic

I had this post scheduled to write, using recipes from previous posts along with the simple potato and macaroni salads.

Then inspiration struck.

For the month of July, I’m participating in a Yes Month. The purpose is to encourage participants to say YES more than they say NO. Sometimes no is our default response. We say it without thinking. Saying yes encourages us to go beyond comfort zones, stop putting off projects or tasks and accept invitations. Yeses allow for more spontaneity as well.

As I prepared to write this post, I decided to say yes to a summer picnic for myself, and enjoy it in my backyard garden.

What fun to make macaroni salad and chickpea salad for a sandwich and include cowboy beans already prepared in the fridge. I added chilled chunks of watermelon and a bowl of fresh Rainier cherries.

Popping on a wide brimmed hat, I carried my lunch into the garden and enjoyed a picnic for one. It was beautiful, sitting in the corner meditation area where I could see my wildly blooming garden.

Your Picnic

Where will you go this month, for a picnic? And what foods will you pack along, for your outdoor meal?

Share with me your favorite picnic staples!

My Picnic Lunch

 

Picnic finds from Amazon:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

 

Summer Health Tips

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

Is it just me…or is this year flying by? By the end of this month, half of the year will be gone. June also brings the beginning of summer with all its delights, wonders and adventures.

For the best season, full of beauty, experiences and fun, check out these summer health tips.

Summer Health Tips title meme

Summer Health Tips

Many people claim summer as their favorite season. School is out. Vacations and road trips get under way. Long warm days make lakes and swimming pools inviting. And adventures of all kinds beckon.

It’s the perfect season for family gatherings, cook outs and celebrations. And there is something so magical about summer evenings. Fireflies, shooting stars, cozy fires crackling in fire pits all contribute to the wonder.

Keep yourself and family members healthy, to make this most of the season, with these simple tips.

Stay Hydrated

The number one challenge with summer is staying hydrated. Most people simply do not drink enough water, causing chronic dehydration. During the warmer months, we are at greater risk of dehydration due to working and playing outdoors and excessive sweating.

The following signs of dehydration are symptoms that indicate the body is not receiving enough water and/or is already chronically dehydrated.

Signs of Dehydration

  • constipation
  • dark urine
  • headaches
  • lightheadedness and dizziness
  • dry mouth
  • muscle cramps
  • rapid heartbeat
  • extreme thirst
  • less frequent urination
  • no tears
  • unsatisfied hunger
  • fatigue
  • low blood pressure
  • skin disorders
  • brain fog
  • irritability
  • kidney stones

There is varying information about how much water we need. However, a good guide is 72 ounces for adult women and 104 ounces for adult men. This is a general guideline. Exercising, working outdoors or warm temperatures may up the requirement for liquids.

To stay hydrated during the summer months, try these tips

  • carry water at all times, in a metal or glass container, and refill throughout the day
  • drink at least one glass of water with every meal
  • increase water amount when exercising or outdoors in hot weather
  • juice fruits and veggies
  • start the day with a lemon or lime water, followed by a glass of freshly prepared celery juice for amazing health benefits (Want to know even more about this miraculous drink? Visit www.celeryjuice.com and pick up Anthony’s book about celery juice HERE.)
  • include two or more cups of herbal teas during the day
  • keep a pitcher of infused water in the fridge, adding herbs, veggies or fruit for flavor
  • eat your water, with high water content foods such as watermelon, berries, pineapple, cucumbers and tomatoes.

Read my full article about foods that help hydrate HERE.

Eat Lightly

During the summer, enjoy the bounty that gardens produce. Visit a farmer’s market if you don’t grow your own veggies and begin your grocery shopping in the fresh fruits and veggies section.

This is the time for simple, easily prepped meals that include raw or lightly cooked veggies and lots of fresh fruit.

Include berries, melons, tomatoes, peppers, okra, fresh herbs, squash and green beans. Try new to you vegetables or fruits too, to broaden your tastes.

Check out this recent POST for eight mouth watering salads that are definitely full of the goodness of summer.

Summer Health Tips hydration
Summer health tips – eat hydrating foods such as watermelon

Get Outdoors During Morning and Evening

Playing, working or exercising outdoors during the summer? Get outside in the mornings or evenings, when temperatures are lower and the sun is less intense.

If you must be out during the afternoon, seek out the shade as much as possible. And remember to carry water with you!

Protect Your Skin and Eyes

No matter what time of day you are outdoors, protect your skin and eyes.

Use at least a SPF 15 or higher sunscreen, applying 30 minutes before going out. Reapply after swimming or excessive sweating. Check out my blogging friend’s post, for the best vegan sunscreens!

Wear a wide brimmed hat to protect the face and sunglasses to shield eyes.

Summer Health Tips hiking
Summer health tips – enjoy the outdoors in the mornings and evenings.

Don’t Get Bugged

I have to admit that what I dislike about summer are pesky insects. As soon as the sun starts to set, mosquitos swarm around me in the garden. And veer off the path while hiking and I’m likely to encounter ticks or worse, chiggers.

Is this true for you?

Avoid insect repellents laden with harsh chemicals. Try using a natural repellent containing lemon or eucalyptus. I’ve had good luck with this DIY Mosquito Repellent. And also with soaking a cotton ball in Witch Hazel and rubbing it over exposed skin.

Around the yard, make sure water doesn’t collect in containers after a rain. That becomes a breeding ground for mosquitos. Keep the grass cut and garden or lawn debris cleared away.

After a hike or walk, check yourself and family members for ticks. Spray shoes, socks and ends of jeans or pants to help prevent chiggers from crawling up legs. Take a shower as soon as you return home and toss clothes…socks and underwear included…in the wash.

Plan an Active Vacation

While on vacation, plan activities such as hiking, walking, swimming, kayaking or canoeing. If you are doing a staycation at home, include gardening, lawncare, evening walks or outside games such as volleyball or badminton.

When visiting cities, explore on foot or via bicycling. Walking tours are a great way to get to know a city. I love walking around a new town, watching people and stopping in interesting shops.

Summer Health Tips kayak
Summer health tips – plan fun activities during vacation, such as kayaking.

Drink Responsibly

Excessive drinking is never good. Combine it with summertime and the results can be disastrous. Alcohol intensifies dehydration. Additionally, too much alcohol impairs judgment, coordination and balance, which can lead to accidents and injuries.

And did you know that 70% of adult and adolescent drownings involve alcohol?

Drink responsibly. Don’t operate a vehicle, including ATV, boats and motorcycles, while drinking. And stay out of the water!

Learn How to Swim

And speaking of playing in the water, make sure family members, especially children, know how to swim.

Many cities offer swimming lessons at community pools or local YMCAs. Swimming pools, lakes and even the ocean are enticing to children and adults. Make sure everyone knows how to swim and is familiar with basic water safety if your vacation includes water activities. It’s good for at least one adult to know CPR as well.

A drowning can happen in as little as two inches of water. Never, ever leave children unattended near water, even the bathtub.

On boats, make sure everyone wears a properly fitting life vest.

Summer Health Tips river fun
Summer health tips – practice water safety and teach children how to swim.

Fire Safety

Whether toasting marshmallows over a campfire, sitting around a fire pit or celebrating 4th of July with fireworks, practice fire safety.

When around a campfire or fire pit, always have water on hand to prevent fire from escaping its boundaries. Never leave a fire unattended. And properly extinguish the fire before leaving the area.

On camping trips carry a first aid kit that includes bandages and ointments in case of a minor burn.

Don’t allow children to handle fireworks without close supervision. Hundreds of people end up in the emergency room around the 4th of July, with injuries related to fireworks. Keep a bucket of water nearby and toss spent fireworks in, to make sure they are fully extinguished. Sparklers can reach a temperature of 2000 degrees Fahrenheit. Drop them into the bucket too. Stepping on a burned out sparkler on the ground can cause injury. And never try to relight a firework that didn’t completely ignite. Toss it.

Wear Lightweight Clothing

And finally, during the summer months, wear lightweight, light colored, loose fitting clothing. Those garments keep you cooler by helping sweat to evaporate more quickly.

I LOVE the clothes from Toad&Co. They are perfect for summer. And not only do  they offer stylish clothes, Toad&Co is a sustainable, eco-friendly company. I feel good wearing their clothes, and good about their garments.

Summer Health Tips lightweight clothes
Summer health tips – wear loose fitting, lightweight clothes, such as these from Toad&Co

Have a Healthy Summer

Do you love summertime?

As you enjoy the season, may you do so in optimal health and wellness! And may your adventures be many and your joys as abundant as the summer flowers that stretch toward the sun.

Summer Health Tips fire pit

Summer Finds from Amazon:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

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

 

Prevent Skin Cancer

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

May is Skin Cancer Awareness Month.

By raising awareness and sharing facts about the dangers associated with ultraviolet radiation exposure from the sun, the Skin Cancer Foundation hopes to save lives.

Fortunately, when caught early, skin cancer is one of the most treatable forms of cancer. With knowledge and awareness, we can prevent it.

Check out these skin cancer facts and ways to prevent the disease.

Prevent Skin Cancer title meme

Skin Cancer Facts

Skin cancer is the most common cancer, in the US and the world. Here’s what you need to know.

  • 1 in 5 Americans develop skin cancer by age 70
  • over age 50, more men than women develop melanoma
  • in the US, 9,500+ people receive a skin cancer diagnosis every day
  • 2+ people die of skin cancer every hour
  • 5 or more sunburns during a lifetime doubles the risk for melanoma
  • just 1 blistering sunburn during childhood or adolescence more than doubles a person’s chances of developing skin cancer later in life
  • early detection of skin cancer results in a 99% survival rate of 5 or more years
  • there are more skin cancer diagnoses yearly than all other cancers combined
  • ultraviolet radiation (UV) is a proven carcinogen and the leading cause of skin cancer
  • UV tanning devices reclassified to Class II moderate to high risk for skin cancer, in 2014
  • indoor tanning devices can emit 10 to 15 times more UV radiation than the sun at peak intensity
  • the more one uses indoor tanning devices, the higher the risk for skin cancer
  • overexposure to the sun causes 90% of skin aging
  • using a SPF 15+ sunscreen results in 24% less skin damage
Prevent Skin Cancer 1 in 5
Prevent skin cancer – 1 in 5 develop skin cancer by age 70

Skin Cancer Prevention

The good news is, skin cancer is preventable. It’s important to know that the sun reaches you even when you think you are avoiding it. UV radiation penetrates cloud cover and glass and bounces off of sand, snow and water. Additionally, sun damage accumulates over the years from simple daily activities such as walking outside, riding in the car, collecting the mail and playing outdoors with the kids.

Practice these tips to protect yourself.

  • seek shade between 10:00 am and 4:00 pm when sun is most intense. Note: during the morning or evening hours, 10 minutes of sunlight is good for our health.
  • don’t get sunburned
  • never use tanning devices such as tanning beds
  • cover skin with loose fitting clothes, a wide brimmed hat and sunglasses
  • use a broad spectrum UVA/UVB SPF 15+ sunscreen daily
  • for extended outdoor activities, use a water resistant SPF 30+ sunscreen
  • apply 1 ounce (2 tablespoons) of sunscreen over the entire body 30 minutes before going outdoors. Reapply every two hours or after swimming or excessive sweating.
  • keep newborn babies out of the sun. Apply sunscreen to babies six months old and older
  • examine skin from head to toe, including the scalp and hairline, once a month
  • see something new, unusual or changing on your skin? Get checked immediately.
Prevent Skin Cancer water
Prevent skin cancer – reapply sunscreen after swimming

Foods That Help Prevent Skin Cancer

There’s growing evidence that highly nutritious foods can help prevent skin cancer. It’s simple, really. Eat as healthily as you can, including foods that are rich in antioxidants.

UV exposure generates unstable free radicals that create inflammation in the body. Those free radicals also damage cells and the skin’s DNA. DNA damage causes changes genetically, resulting in mutations that lead to skin cancer.

Antioxidants fight free radicals, preventing inflammation and cell damage. While supplements are helpful when nutrient rich foods aren’t available, for the best protection against free radicals, eat your nutrition.

Include the following antioxidant nutrients:

Beta Carotene

This nutrient, found in orange fruits and veggies, converts to vitamin A in the body. Not only does beta carotene help prevent skin cancer, it boosts the immune system too.

  • carrots
  • squash
  • sweet potatoes
  • cantaloupe
  • apricots
  • mangoes

Lycopene

This is the red pigment found in certain foods. Studies discovered that people eating foods rich in lycopene experienced 40% less sunburns. It also lowers the risks of other cancers besides skin cancer.

  • tomatoes, including tomato products such as tomato paste or sauce
  • red, orange and yellow peppers
  • watermelon
  • guava
  • papaya
  • apricots
  • pink grapefruit
  • Cara Cara oranges and blood oranges

Omega-3 Fatty Acids

Omega-3s inhibit a chemical called COX-2 that causes skin cancers to grow. They also reduce inflammation.

  • chia seeds
  • Brussels sprouts
  • algal oil – derived from algae
  • hemp seeds
  • walnuts
  • flaxseed

Polyphenols

Drinking green tea helps prevent skin cancer due to its powerful antioxidants and anti-inflammatory and anti-tumor properties. Polyphenols in green tea repair DNA in sun exposed skin, reducing cell damage.

Selenium

This nutrient lowers the risk of all types of cancers and decreases cancer deaths.

  • Brazil nuts
  • cashews
  • brown rice
  • lentils and legumes
  • grains
  • spinach

Vitamin C

This vitamin helps calm inflammation and contains properties that make it toxic to cancer cells.

  • citrus fruits such as lemons, limes, oranges
  • berries such as blueberries, strawberries, raspberries
  • leafy greens
  • broccoli
  • green peppers

Vitamin E

A proven antioxidant, vitamin E helps to prevent damage from free radicals, absorbs energy from UV light and contains potent anti-inflammatory properties. It also improves the skin’s ability to act as a protective barrier.

  • almonds and other nuts
  • sunflower seeds and other seeds
  • spinach

Zinc

Zinc keeps the immune system healthy to effectively fight cancer. It also activates antioxidants in the body and increases the level of proteins involved in DNA repair.

  • legumes
  • hummus
  • chickpeas
  • lentils
  • black beans
Prevent Skin Cancer carrots
Prevent skin cancer – eat highly nutritious foods

Protect Your Skin This Summer

As summer approaches, inviting you to play and explore more outdoors, protect your skin with these simple tips. And stay aware of changes or any unusual spots on the skin.

Don’t become one of the 5 million cases of skin cancer diagnosed this year. Take care of your body and unite against this disease. Together we can save lives!

For more information, visit the Skin Cancer Foundation.

Prevent Skin Cancer sunglasses

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

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