Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Being holistic is easy- it all the senses and not just the physical part of your well being. These ten simple ideas can be tailored to your needs and preferences.

Ten Holistic Self Care Ideas

  • Cook a food healing meal with those warm fuzzies
    • Comfort foods on an occasion is a good thing! Invoke those warm memories and warm fuzzies
    • You ARE in a relationship with food. Give thanks!!
    • Eat outside to nourish body and mind
    • Herbs and spices are underestimated food healers. Spice it up!
Photo by Elly Fairytale on Pexels.com
  • Nature and Cardio
    • Cardio increases circulation of oxygen and nutrients through the blood
    • Cardio stimulates the gut for better health
    • Nature feeds the soul and improves mental health
  • Virtual Coffee Date
    • Have a coffee or tea with conversations with a loved one or dear friend. Make it a group date!
  • Savor a piece of dark chocolate
    • The bitter taste and antioxidants in dark chocolate benefit all areas of
Photo by Vicky Tran on Pexels.com
  • Herbal teas
    • Peppermint helps with digestive issues
    • Elderberry is an immune booster (do not drink during a virus)
    • Orange or citrus teas are mood lifting
    • Chamomile and Lavender are calming
    • Dandelion cleanses the liver and improve immune system
    • All properly made herbal teas help with organ function
    • Add raw honey for antibiotic benefit
    • Cinnamon, ginger, and turmeric add incredible health benefits to teas
  • Gentle stretches
    • Gentle stretches like yoga or tai chi massage joints and facia surrounding your muscle. Try chair yoga or yin yoga.
  • Get smelly
    • Candles, incense, essential oils, and diffusers with specific scents trigger a chemical domino from nose to brain to the rest of your body.
    • Find pleasant scents or ones related to a memory
    • Chamomile and Lavender calm
    • Orange or citrus ease anxiety and uplift
  • Donate for the heart
    • Giving with joy and generously is energy that will return to you
    • Find a food bank
    • Donate Blood
    • Donate clothing
    • Give to disaster relief
Photo by Huy Phan on Pexels.com
  • Get creative
    • Color!
    • Craft kits and projects
    • Legos
    • Sewing or knitting
    • Play dough or clay
    • Read
    • Gardening
  • Wear bright and creative
    • Have theme days
    • Mix patterns
    • Light colors

JRiley

Holistic Health Practitioner

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

What are Holistic Eating Habits?

What are Holistic Eating Habits?

Holistic eating habits have a wide range of meanings generally centering on plant based with a emphasis on organic or natural foods. But can we realistically do this in our food relationships? Even on a budget? This holistic nutritionist with a love of doritos says you can.

What are Holistic Eating Habits?

  • Plant Based
  • Nature Based
  • Ritual
  • Blessed
  • Individual
  • Enjoyed

Plant and Nature Based For Your Food Relationship

Plant based is more than a trend. Simply, plant based means 90% of your food relationship is plants. Not so hard right? Then mass market gets ahold of it and throws a bunch of shit in there just to confuse us. Then we don’t know who should be in our relationship. You can purchase “plant based” in the drive thru, but is that really the best for you?

No. It’s okay for the occasional meal and not completely off the table. However, processed is processed. We need to be careful with any trend or packaging. Certain what-looks-like-processed foods isn’t always bad. Packaged beans or rice are processed plant based that we need. Without added stuff, frozen vegetables and fruit are perfectly acceptable. The goal is to purchase as close to what looks like the actual plant without stepping into a field. Unless you want too.

Ritual and Blessed

Birthdays, weddings, anniversaries, and other milestones- our relationships are highlighted with rituals. In rituals, we bless others and receiving blessings. Our food relationships are no different. On our own or with others, meal times are rituals we are to respect.

  • Bless it
    • No matter what you believe, blessing your food relationship is simply showing gratitude. Just a pause of a few seconds to be thankful for having food and more is crucial. This is the mindset you set for mental health and literal biological change you make in your body.
  • Be present
    • Don’t rush it. Savor your food and put the technology down. Engage with your though and/or the thoughts of others. Not sure what to think? Explore the senses of what you’re eating.

Individual and Enjoyed

When we are present in our food relationships, we are going several processes. Do we actually like this food? Do we like ourselves or I am eating emotions? Damn. Ouch. This is where holistic comes in and reveals our mental state. This isn’t to knock us down, it’s an opportunity to be real with grace.

Holistic health eating does not look the same for every one. Preferences in food such as a particular fruit or veggie, culture, allergies, or a favorite type of food (italian, Hispanic, American, etc). Healthy eating can fit into all fo these. Holistic nutrition practitioners should look at all of these factors with health goals in mind. one size does not fit all.

Part of enjoying your food relationship is cost. There are truths and misconceptions out there on healthy eating. The truth is, for most, healthy eating requires changing habits and often eating more at home. The myth is that it’s expensive. There are hacks to shopping on a budget and being healthy.

  • Buy on sale
  • Buy local
  • Meatless is less $$
  • Clearance items (you’d be surprised)
  • Repeat a meal during the week and buy in bulk

Keep your food relationships whole. Minimize the processed and be wary of gimmicks. Be present and enjoy your food without it sinking your bank account.

Image

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

Play time is Vital to Your Health

Play time is Vital to Your Health

Play for children is crucial in their development. Often, as adults, we forget that same time for play is just as vital for our health. Adulting in work, as caregivers, living responsibilities, etc can be daunting. Even when it’s not, we may absorb the daily grind with little to no breaks. Our body cycles require play-time investments to shift our minds to better perspectives, cultivate positive inner connections, and create more community.

Photo by Pixabay on Pexels.com

What is Play?

Play is open ended with two rules- it’s enjoyable and no harm done. Variety within play addresses the various sides of your well-being and all need to happen a few times per week.

Actively Play!

Gardening, car washing, swim, run, park, yoga, sport, or walk. As long as it’s an enjoyable activity and you’re moving- be in active play. Mind set is as important as what you are doing. Pick an activity and go.

Quietly Play …

As much as we need active play, we need quiet play too. This is an excellent time to get creative, read a book, write, or whatever you love to do, quietly. The goal is gently engage the mind while simultaneously calming the body.

Engage in Play-

Play with others! Family, friends, co-workers, neighbors, or community event- find a fun activity to do with others. We need to delightfully connect with others. It changes our perspective within our homes, our work, and community. Being together just for the sake of amusement cultivates better relationships and environments.

What happens in Play?

  • You disengage allostatic load: this means turning off the toxins long-term stress releases in your body.
  • You decrease tension in blood vessels to promote healthier blood pressure and more oxygen flow. When the oxygen flows your brain, mood, and physical body heals itself better.
  • You balance body chemicals better: relaxing engages the parasympathetic system which levels hormones, enzymes, and other biological chemicals that aid in healing. Plus it increases organ function.
  • You sleep better.
  • You help your brain. When you body calms and switches on the parasympathetic nervous system, it allow for more GABA. GABA slows brain electricity, that stress often increases, to allow healing, better concentration, and improved mood.
  • You connect with your SELF more.
  • You connect with your loved ones and community more.

In your daily health routine, make play an intention. We need to enjoy our life and the health investments we make. How we think or feel about an activity impacts its effectiveness- attitude directly affects your success. Love the space you’re in and engage in enjoying your life where ever you are.

Namaste, Juls