National Wellness Month
Webster dictionary defines wellness as “the quality or state of being healthy in body and mind, especially as the result of deliberate effort” or “an approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases.”1 Can I have a mix of the two? The state of being healthy in the mind and body helps prevent illness and prolong life. I think l like that one better. I want to touch on the fact that the first definition emphasized a “deliberate effort.” 1Amongst the wellness field, there are 8 pillars: These include: “physical, nutritional emotional, spiritual, social, intellectual, financial and environmental.2 To me, that means making time and penciling in enjoyable activities or dinner dates. It means not only taking a cookie-cutter approach but looking into yourself as a whole individual and caring for yourself for the best health and a life of abundance!
What are some things that you can do this month to improve your wellness?
Environmental
Escape out into nature for at least 10 – 15 minutes each day or place plants around the house. Touching anything that is natural is known as grounding and can improve one’s sense of well-being. (Check out my June blog post for more details on this!)
Essential oils are an excellent option to add to your routine. Different smells have different health benefits. I would recommend brands such as DoTerra and Young Living. IF you would like to invest in these please be sure to check out my wellness partner in crime Leah on Instagram @awenestlyessential.
Emotional
Take time out in the day for you time. This is crucial. You are just as important to pour into as the people around you. In fact, current studies show that taking much-needed breaks and stepping away from daily responsibilities for a time can increase productivity, decrease depression, and decrease one’s risk of heart disease.3 This leads to the next pillar.
Spiritual
Find a supportive prayer group, include daily devotionals and meditations, bible reading or daily words of encouragement, and listen to podcasts and sermons that are uplifting. I have also found that listing things one is grateful for is incredibly effective in nurturing this component.
Social
Support of positive and encouraging people is incredibly important for health and to keep you on track. It is well known in 12 step programs that are set up for this support. Make times to commune with people, schedule dinner dates with friends, and keep yourself surrounded. The last thing you want to do is isolate. In fact, isolation can create microbial imbalances in your gut which can decrease immune function and a sense of well-being, as 90% of our feel-good neurotransmitter serotonin is produced in the gut. What am I saying? Make time for those uplifting and positive relationships in your life!
Physical
Having trouble exercising? It does not have to be an all-in or all-out deal. Start with 10 to 15 minutes each day of HIIT workout, AMRAP, walking, or Yoga. Continue to keep your body moving through the day.
Take breaks! Your brain needs a little rest and so does your body. Schedule personal breaks throughout your day. Better yet! Get up every hour and move your body for at least 5 minutes. This not only helps with energy but maintaining insulin sensitivity and keeping LDL levels at bay. (I wrote a blog post on this! Be sure to check it out for more information)
Nutrition
Struggling to eat healthily? Search for some fresh new recipes on Pinterest and surround yourself in environments that encourage it. I love going to Farmer’s Markets and including all the newfound produce into multiple dishes. And yes, they can be simple! Since it is also back-to-school month, check out some ideas for the whole family listed below!
Financial
It is important to budget, but it is also important to make investments in yourself for your own health and well-being. If you need more help I would highly suggest taking a course to help balance finances or high a financial advisor for future planning. Speaking of investments, these are truly worth it.
Intellectual
We are lifelong learners! Start reading books to help support the journey that you are on, whether an athlete, entrepreneur, financial accountant, or even personal trainer. As Einstein put it “the day we stop learning is the day we start dying.” That is a little morbid but mental stimulation helps with the development of brain cells, better known as neuroplasticity. This keeps your noggin in good working order for the long haul!
Want to know more about ways you can improve each of these areas? Check out the link below titled “8 Pillars of Holistic Health and Wellness.”
Seasonal Produce
Avocados
I love to avocuddle with these precious green bombs. In fact, these are probably my favorite things in the world. I have one almost every day! Is it bad? Of course not! Yes, they contain fat but look at all the other health benefits.
May Improve Muscle Health and Boost Mood
Avocados pack more potassium in them than bananas, an important electrolyte for maintaining fluid balance and preventing muscle cramping. It is also very important for alkalizing the body, which when conditions are too acidic can create a cesspool for unwanted things to grow, decrease one’s ability to detoxify, and potentially decrease bone mass. Another important electrolyte that avocados contain is magnesium. This nutrient works hand in hand with potassium to decrease muscle cramping. As mentioned before, I also love it for its ability to help with a sense of calm and well-being, which so many of us are needing nowadays.
What About the Fat?
Here’s the thing about fat. Is it bad? Not necessarily. We need fat for proper brain function, we need fat to coat our nerves, some fat is important for decreasing oxidative stress and it is necessary to produce sex hormones. In fact, avocados not only contain monosaturated fats which are beneficial for heart health but are a good source of alpha-linolenic acid, an anti-inflammatory omega 3 fatty acid.4 If you are trying to watch your portion sizes and calories, 1 serving of avocado is 2 tbsps. A little can go a long way!
What Other Nutrients Do They Pack?
FIBER! Most of the population does not get enough of this vital compound. In fact, most people do not get close to the recommended amount of 25 g for women and 35 g for men. Why is this so important? First off, fiber comes in two forms, soluble and insoluble and both are important for health. Insoluble helps us to eliminate toxic waste through the feces by increasing intestinal transit time while soluble fiber helps feed beneficial gut bacteria and maintain proper glucose levels. Avocados contain both. That long gives me more of an excuse to add them every day!
Have you been looking to add more fiber to your diet? Add some avocado in your smoothies, on top of tacos, in a chocolate mousse recipe or replacement for butter in chocolate cookies. (I have made the latter before, and they were scrumptious!)
Figs
These have become one of my absolute favorite fruits. It’s too bad that they are only available during the summertime, yet where there is a will there is a way. I usually buy in bulk from Trader Joe’s and freeze some for future use in smoothies and jams! They are not only a staple in the well-known cookie, Fig Newtons, but pack a lot of extra health-boosting benefits (and without the added sugar)
Time to Alkalize the System!
They are one of the most alkalizing foods out there which makes them great for decreasing acidity and neutralizing ph. As previously mentioned, acidic conditions in the body may lead to the development of tumors, lack of proper liver detoxification, and a decrease in bone mineral density. Thus, it is important to balance out the diet with a proper ratio of acidic to alkalizing foods.
Get your Vitamins Here!
Figs are a great source of vitamins B1, B2, B6, and K and minerals such as phosphorous, calcium, magnesium, potassium, and manganese which contribute to healthy bones, increased energy production, and electrolyte balance. 4 B6 is also important for the production of serotonin and melatonin, contributing to a sense of well-being and more restful sleep!
Contain Beneficial Antioxidants!
Contain phenols such as rutin which decreases capillary inflammation helping with varicose veins. This compound can also be found in buckwheat, which can be an excellent gluten-free alternative to wheat flour in baking!
May Improve Colon Health!
Their high fiber and mucin content make them ideal for colonic health by moistening and cleaning the large intestines and increasing transit time.4
Iron sharpens Iron!
Figs may improve hormonal and reproductive health due to their high iron content. In women who are very physically active or under any other high stress situations, hormonal imbalance and infertility can pose as a real issue. In fact, a cohort study done in 2006 demonstrated a 70% increase in fertility in women with ovulatory infertility supplementing with high iron.5 Granted the study design may have had some confounding factors and is over 10 years old, it is still important to add in this vital nutrient.
Why else should you include iron when you are physically active? Iron is important for energy production and the transfer of oxygen through the body, also important for energy production, by way of red blood cells.6 Iron is also crucial for proper muscle function and enzymatic function in the liver cells that protect the body against oxidative damage, something very important to pay attention to in those who are physically active! Other iron-rich foods include black beans, lentils, organic chicken liver, organic raisins, chocolate, and grass-fed red meat.
(Want to know more about balancing hormones? Check out a more detailed dietary approach here!)
https://natural-fertility-info.com/fertility-diet#avoid
Fruits:
Apples, avocados, bananas, blackberries, blueberries, cantaloupe, figs, nectarines, peaches, plums, raspberries, tomatoes, watermelon
Vegetables:
Bell peppers, carrots, celery, corn, cucumbers, eggplant, green beans, onions, summer squash, swiss chard
**Be sure to purchase produce according to the dirty dozen and the clean 15**
National Back To School Month
Back to School, Back to School. I admit I think of Billy Madison when I hear this. It’s time for the summer to start winding down and both the kids and parents to great ready for schedules, after–school sports, and rushing around the house. With this in mind, check out some ways to save some of your sanity and time in the kitchen while still staying healthy!
Complex Meals
Complex meals are composed of adequate amounts of protein, complex carbohydrates, healthy fats and non-starchy vegetables. These types of meals help to keep your kids satiated as well as deliver essential nutrients to keep their bodies and brains functioning optimally. Here are some meal ideas that are not only healthy and delicious, but simple.
Breakfasts
Organic Dairy Free Yogurt with Granola, Berries, and Chocolate
Healthy Overnight Oats (Composed of gluten-free rolled oats, ½ banana to sweeten, chia seeds to thicken. For a fun family activity, lay out topping likes a sundae bar for the kids to place in their jars!)
Lunches
Organic Sunflower Butter of Organic Sprouted Whole Grain Bread with Mashed Mixed Berries (the protein comes from the bread and the sunflower butter)
Organic Turkey Sandwich with Avocado, Organic Tomato, Organic Lettuce, Mustard on
Organic Sprouted Whole Grain Bread (or Gluten-Free Whole Grain bread. I personally like Canyon Brand) paired with an orange or organic apple.
Gluten-Free Pasta with Tomato Sauce and Organic Ground Chicken, paired with 1 Cup of Baby Carrots and 1 Tbsp Organic, Natural Peanut Butter.
Snacks
Carrots or 1 organic apple and organic nut butter
Trail Mix
Bean Chips and Guacamole
Strawberries with Chocolate Hummus
Healthy Muffins – These can be made with coconut and tapioca flour, sweetened with dates or coconut sugar and you can even throw beans or nut butter in for extra protein. (I promise they won’t notice)
Healthy Energy Bites (See recipe below)
Recipe:
Drew’s Go-To Energy Bite Recipe
(Can do a blog post on this one)
8 dates, depitted
¼ cup sunflower butter
¼ cup coconut flour
¼ cup rolled oats
2 tbsps allergen-friendly mini chocolate chips
Directions
Depit the dates and place them in a food processor. Until a paste starts to form.
Add the sunflower butter and coconut flour to the food processor and process until all the ingredients are fully incorporated. (This should have a gooey consistency that is perfect for making bites)
Transfer the mix to a bowl. Add the oats and chocolate chips and fold them in using a spatula. Continue to fold until all ingredients are fully incorporated.
Once incorporated, scoop the mixture out using a tablespoon measuring spoon. With your hands, roll the tablespoon of mixture into a one-inch ball. Place aside.
Continue to do this for the rest of the bites.
Why is this such a great option for kids?
· There are no refined sugars, which will not give the kids a crash.
· The dates act as a natural sweetener and provide essential fiber (along with the coconut flour and the gluten-free rolled oats) for sustained energy and feeding beneficial gut bacteria to keep you and your kids immune systems healthy. These are also an excellent source of other micronutrients such as potassium and magnesium to prevent cramping, and zinc and iron for an extra immunity boost.4
· Dark chocolate is also an excellent source of flavanols which keep the brain functioning properly and provide a natural boost. They are allergen-friendly!
Looking for more family-friendly recipes? Be sure to check out my new cookbook, “The No-Title Cookbook” and my special Ebook “Back To School Kitchen Survival Guide” for several easy alternative and emotionally satisfying dishes apt to keep a smile on your kids face.
References:
1) Wellness. Webster Online. 2021. https://www.dictionary.com/browse/wellness.
2) Templeton, J. 8 pillars of Holistic Health and Wellness. Ask the Scientists Website. 2021. s://askthescientists.com/pillars-of-wellness/. Accessed July 14, 2021.
3) Daskal, L.4 Scientific Reasons Vacations Are Good For Your Health. Inc.com Website. June 23, 2016. https://www.inc.com/lolly-daskal/4-scientific-reasons-why-vacation-is-awesome-for-you.html. Accessed July 27, 2020.
4) Reinhard, T. Super Foods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, New York. 2014.
5) Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Iron intake and risk of ovulatory infertility. Obstet Gynecol. 2006 Nov;108(5):1145-52. doi: 10.1097/01.AOG.0000238333.37423.ab. PMID: 17077236.
6) Zimmerman, M. Burgerstein’s Handbook of Nutrition. Thieme. New York, NY. 2001.
