At Home Workouts

At Home Workouts

Feeling the constraint? Take this and run with it. This a compiled list of apps and ideas for your convenience.

Exercise Apps for At Home

Exercise Lists for Home

Video Exercises for Home

Check out my YouTube video library lists. Yin yoga is my fav go to for gentle exercises especially sore. Fitness Blender has been a fav of mine for awhile. They keep it easy and equipment free if needed. There’s dance, high impact, low impact. Something for almost everyone.

Photo by Pixabay on Pexels.com

While I’m not associated with any of the companies or organizations, I’m a huge fan. We can maintain our health and get creative with it.

Just Me Hanging Out on My Yoga Trapeze! Best Investment I made for my physical health years ago.

Kids Edition of At Home Exercises Coming!

JRiley

Holistic Health Practitioner

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Holistic Mental Health Tools

A few minutes of investment, these holistic mental health tools can break a cycle of negative emotions, thoughts, and energy.

  • Laughter is truly an amazing medicine
    • Find humor in your situation or humor to distracted. Release those good vibes/chemicals
  • Meditation- guided and sound baths
    • Don’t take it in silence, meditate with some noise. Guided imagery, mantras, and sound baths are for clearing your head space.
    • Apps: Insight timer & Head Space
    • Notjusthealthnuts Youtube Library Sound Baths
    • Notjusthealthnuts Youtube Library Chakra/Energy Healing
  • Gratitude Journal
    • use the power of intention to flip an awful feeling or situation
    • write, cite, or illustrate what you are thankful for
  • Seek the warm fuzzies
    • Fill your senses and get those warm fuzzies: part one and part two on how to get those fuzzies.

Keep your sanity and improve your health with these simple holistic mental health tools.

What is Holistic Mental Health? Part One.

What is Holistic Mental Health? Part One.

Whether you’re dealing with a moment of frustration, a challenging phase of life, or in the battle of daily mental illness- holistic mental health benefits you.

What is Holistic Mental Health?

Holistic mental health looks at every aspect that can affect your mental state.

  • It’s what you do physically. Or don’t do.
  • It’s what you eat.
  • It’s what you think about yourself and your world.

It’s What You Physically Do

  • Find an enjoyable activity.
  • Cardio 3 times a week is a must. At least. Walking will do.
  • Use community to help by getting in a class or inviting a friend.

Why?

Physical activity gets oxygen flowing plus boosts the hormones and chemicals needed for brain health. Community adds to the benefit. Being around the right people triggers more of those good chemicals in your body. Beyond the biological, being connected and actively taking care of yourself gives your brain a positive message to feed on.

What You Eat

  • Less sugar and junk
  • More protein and not always meat or whey protein
  • More water
  • More Omegas (fish, nuts, etc)
  • More Nuts and seeds
  • More berries
  • More omegas

Why?

Sugar and processed or junk foods when eaten consistently impair your nervous system and brain. To eat for a better mind set start with water. Your brain need a variety of foods; however, making sure protein, omegas, and berries are on your mind’s daily check list. These foods feed your brain and nervous system specifically.

What You Think

How you view yourself and your world sets the tracks of thoughts that will dictate your mind set and behavior. These tracks of doubt, fear, and lack of worth can be changed. THEY ARE NOT PERMANENT. You do have to ability to create thoughts that support you and your world. It doesn’t mean these new thoughts eliminate those fears or challenges. It DOES mean the intentional creation of lifting thoughts get you through and invite more positive opportunities and connections.

Why

What you think about yourself and your world directly impacts your environment and mental health. It continues a detrimental cycle and only serves to hurt than help you. This isn’t a denial of wrong doing or excuse other’s behavior. Changing your thought tracks improves your current and future environment.

What you think causes a chemical chain reaction in your body. Negative thoughts constantly depress the parasympathetic nervous system. You need this system activated to heal, reduce inflammation, and keep optimal flow in your mental health.

What to look forward to

I feel compelled to release some mantras and mental health tool kits. Be ready for the next blog with these techniques to implement immediately for your mental health. Additionally, part two of Holistic Mental Health will dive deeper into more holistic approaches you can easily add. Some may surprise you.

Be safe.

Realize the power your mind has and the power you have with your mind.

J.Riley

Holistic Practitioner

Holistic Health Measures with the Coronavirus

Holistic Health Measures with the Coronavirus

In light of the Novel Coronavirus Pandemic there are measures we can take to protect ourselves and reduce risk.

  1. Hygiene: bath daily and wash hands.
    🧼 & 💦
  2. Self care: rest and reduce stress.
  3. Nutrition: greens, berries, pineapple. Eat them 🥬 🍓 🍍
  4. Less sugar and processed foods.
  5. Air circulation within reason. Air borne viruses need wind 🦠 💨.
  6. Supplements. Within reason. Quality supplements like Elderberry, Echinacea, Vitamin C, CBD help boost immune systems.
  7. Mind care. Your state of mind is crucial. It’s scary, frustrating, and more. Remember you are supported, resourceful, and will get through this.

Holistic health is all you! In positive phases or anytime. Remember your power to prevent, fight, and help others.

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What Does Holistic Health Look Like?

The moment “holistic” comes out of my mouth, I cringe…slightly. The understanding of holistic can be mysterious or a string of misconceptions. Then we begin the conversational tango of explanations. So, what does holistic health look like? Holistic in its root word literally means parts to a whole. As in each part is so interchangeably connected that it makes up a whole. In regards to our health, the holistic approach recognizes the importance of each bodily function as well as mental health, social effects, and other impacts.

Sooooooooo…What Does Holistic Health Look Like?

Seriously.

To get the benefits of our whole selves in holistic are yoga pants, veganism, and Om chants required? Not necessarily. Holistic health addresses three main areas, to quote a popular holistic phrase, “mind, body, and spirit.” You and your team of practitioners are looking at how you eat, what you do, how you think, your relationships, work environment, and the list goes on.

“Health is more than the absence of disease. Health is about jobs and employment, education, the environment, and all of those things that go into making us healthy.”

Jocelyn Elders

It sounds like a lot to take in and for practioners, it take experience to understand how important all these moving pieces are to a person. We are not created to be a series of cogs and wheels that can be solved with a simple equation. Holistic means lots of questions with targeted and individual plans to increase the quality of your living.

What Holistic Health Does NOT Look Like?

Debt inducing

Dismissive of your gut feelings

Demanding or demeaning of your response

Certainly, health is an investment we make- whether it’s organic or in the drive-through. So yes, finances are involved and we might need to give up particular habits is necessary to reinvest elsewhere for the better you. Yet, you look at your bottom line when deciding on that health “item” or “service,” remember that it should not put you into debt. A personal example, we shifted our finances to put our daughter on a well-researched and expert interrogated herbal supplement to help with her anxiety. Dee Dee Taylor, owner of 502 Hemp, and manager Laura worked with us to find that balance of bottom line and a better holistic health option. We had to financially shift with expert input to make the best decision for our daughter. I LOVE it when I hear nutritionists and health junkies rave about Aldi or cheap healthy meal ideas over the promotion of expensive memberships. This is core to your and mine success in improving health, we cannot afford to go broke.

No one. I mean NO ONE should ever tear you down or be aggressive concerning a health aspect. There are times a lovingly blunt conversation may need to be had, but you should never feel like less of a person or not enough due to a habit or look. This is a part of holistic health, valuing you as you with flaws and all. If a tactic is to demean you to make you purchase more of a person, company, or item- tell them “deuces” and walk your gorgeousness away. You deserve better. More than likely, your “gut” is giving you a ring so you know when something isn’t quite. Listen to what is being said. Not sure? Then wait. Unless you have a doctor saying it’s life and death, nothing else is has to be decided now. Take time to think, research, and ask questions.

This all said, cheap in holistic isn’t necessarily a bargain and could cost you dearly with your health. The next few articles in this series will break down the hacks, how-tos, and what to know about each area of holistic health. Look for what you need to know about your food relationship from this holistic nutrition coach with certified hacks on healthy eating with a limited wallet and time. We will come to a loving place with our food relationships.

I’m not your mama. So for the rest of this series to come to you- subscribe to the right. That’s right, no spam or a daily annoyance in your mailbox. Seriously, I hate spam.

holistic health articles

J. Riley

Certified Not Just a Health Nut

Top 5 Foods for Weight Loss is…

Top 5 Foods for Weight Loss is…

Bullshit. Top 5 foods that help you lose weight is bullshit. Often the messages that is given to us for health and, specifically, weight loss is to count calories, go for a run, and eat these five foods. Then boom you look like a supermodel, instant squad, and tons of money. Has that worked for you? Has it worked for anyone? Beyond a January?! There are foods that boost metabolism. However, sustainable and healthy weight is impacted by many factors. Health is impacted by a variety of factors.

Factors that Impact Health & Weight

Sleep and rest

The biological processes your body goes through at night can be simply explained as your body is repairing itself. It’s a reset button for the physical parts of your body. Sleep gives your brain a break and a chance to dream. Dreaming, based on your belief, can be a time to work through psychological issues or make divine connections. When sleep is short, disrupted, or just not the quality we need- our health suffers. To maintain health, consequently weight, sleep needs to be a priority.

Rest is that sleep practice while awake. Rest involved less production and more play. More Netflix and chill or engaging in enjoyable activities. This gives our brains and souls a reminder to appreciate our lives and be more mindful of our environments. Rest connects us to our worlds and to those who matter to us better. Additionally, it’s a stress reducer.

Stress

Short term stress is a survival tool. Beyond a few hours, stress becomes long term and it’s a literal killer. Stress stops crucial biological chemical processes our bodies need to continue optimal health. Our mental health takes a hit too.

Planted based. Truly plant based

A growing craze of plant-based is blowing my mind. In some ways, it makes a lifetime diet choice much easier with more choices and convenience. It other ways, the plant-based label is becoming as much as bullshit as fad foods for weight loss. While I do love vegan junk food; however if we want our food relationship to be positive health impacting we need to get savvy. Reducing processed and packaged foods, even with a plant based claim. More produce section and whole grains. There is nothing wrong with a package of precut stir fry veggies and some whole grain noodles. As a matter of fact, its delicious.

Size does matter

When it comes to portions. Here’s the deal, prepared or prepackaged foods need to be taken in hand with appropriate portion sizes. If a fruit or vegetable, the more the merrier. Snacking on carrots all day long is completely acceptable. A plate full of lightly cooked veggies or double the portion of whole fruit, go for it. Don’t even count the calories.

Appropriate Physical Activity

We need to get moving. Moving looks different for everyone. Be willing to try new types of exercise and discover what you like. Physical activity depends on your preferences and physical ability. Chronic illness can impact what you do. If you feel tired or worn out, rest takes priority. Aim for a light walk or gentle activity such a stretching or yoga.

Stop taking the BS and take the reigns back for your health. Often, addressing these five health factors, make positive impacts on your weight. If it doesn’t, its time for a doctors appointment for a deeper dive. Health is complex but doesn’t have to be complicated. Look and adore the whole you in your health routine. Health is more than an image. Health is a state of being.

J.Riley

Health Foodie: Quick & Healthy Meal Ideas

Health Foodie: Quick & Healthy Meal Ideas

I haven’t put out a recipe in a long time. Not from cooking slack, but more from needing quick meal ideas that improve health with minimal effort. What do you when life is insanely busy, need a quick meal, and please dear God, I need less salad in my life? K.I.S.S. it. The K.I.S.S (keep is simple silly/stupid) method has ruled in this household for months. Looks like it’s going to be for a couple more. In the craze, I don’t want to lose what fuels us and our minds in nutrition, but we can’t sacrifice sanity. This is part of my cheat list of quick meals. Some are grab and go while others take a bit of prep and cooking. Only two salads made the list ’cause we need a break. Real nutrition is in all of it.

Quick Healthy Meals:

Run In Store & Grab Ideas

  1. Veggie burger with fruit. Watch those healthy options. Many put gluten in and it’s more filler than nutrition. We opt for a burger with portabellos and veggies or use portabellos period.
  2. Rotisserie or baked chicken with grab a veggie tray or salad kit
  3. Baked beans and green beans or greens
  4. Cauliflower crust (pre-made) with pizza sauce, cheese, and veggies

A Little More Investment Meal Ideas

This downloadable comes with several healthy meal ideas centered around “latin” flavors. This is our family’s obsession and 90% crowd pleaser. When meals have common ingredients it requires less planning and easier meal creations.

Healthy meals can be a valuable time investment of food relationship and mental wind down time. When there isn’t time or priorities bump cooking down the list, we don’t have to sacrifice wellness. Veggie forward, whole foods, whole grains are literal life savers from brain function to heart love. This makes healthy meals even more vital. Love the long and short of your food relationship. More quick and healthy meal ideas to come of different flavor varieties. Follow by clicking “Yes” to have them delivered to you.

J.Riley