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.