Physical activity does not have to be vigorous or done for long periods in order to improve your health. Walking is low impact, requires minimal equipment and is a great way to improve or maintain your overall health! ☺️
Did You Know ⤵️
🌀 75 minutes a week can add 2 years to your life
🌀 60 minutes a day can cut obesity risk in half
🌀 40 minutes 3x a week protects the brain’s memory
Hormones are chemicals produced by different glands across your body. They travel through the bloodstream, acting as messengers and playing a part in many bodily processes! Certain hormones are known to help promote positive feelings, including happiness and pleasure 🤍
These “happy hormones” include:
👩🏻🎓 Dopamine - The reward chemical ✨ Complete a task ✨ Achieving a goal ✨ Eating food ✨ Self care activities
🤗 Oxytocin - The love hormone ✨ Helping others ✨ Petting animals ✨ Socializing ✨ Physical touch
🎵 Endorphins - The painkiller ✨ Exercising ✨ Listening to music ✨ Laughter ✨ Watching movies
🧘🏼♀️ Serotonin - The mood stabilizer ✨ Be with nature ✨ Sunbathing ✨ Mindfulness ✨ Meditation
You have probably heard about the potential dangers of being out in the sun too long but did you know that getting the right amount of sunlight can be good for your health and well-being?
Check out a few of the benefits 💛
☀️ Anchors your body’s internal clock, which regulates metabolism and a healthy attitude
☀️ Promotes healthy eye function
☀️ Aides your skin in producing vitamin D
☀️ Reduces stress and boost mood and cognitive function with no negative side effects
☀️ May increase libido and balance sex hormones
☀️ Improves sleep quality by inducing optimal melatonin production at night
I have been doing a meditation lately where I float up over earth and wrap light around her and her inhabitants. Mama Earth is our home, our grounding grace, our benevolent host. It is more important than ever to be kind to her. 💚
Earth day is an annual celebration that honors the achievements of the environmental movement & raises awareness of the need to protect Earth’s natural resources for future generations. Earth day is celebrated on April 22 in the United States & on either April 22 or the day the spring equinox occurs throughout the rest of the world.
Amidst the chaos of our lives, let us never forget the simple yet profound truth that we all share this one beautiful home! She gives us life and sustains us. So let’s cherish and protect her, as we honor and care for Mother Earth, we are also nurturing our own souls ✨
1.) Consume foods that help with detoxing organs such as lemons, dandelion root, turmeric, apple cider vinegar and kale 🍋🥬
2.) Experiment with intermittent fasting! Caffeine, alcohol in all forms, fatty processed foods, and too much salt and sugar can upset the natural functioning of the body. In large amounts, they’re toxins that require your body to work harder to process and eliminate. Taking a break from this will help cleanse your body!!
3.) Minimize toxins in the home. Replace soaps, household cleaners, and air fresheners with natural options from a health store or make your own! Doing this will activate the autophagy in the body which clears your body of toxins down to the cellular level 💥
It’s so important to give your body what it needs when you plan on hitting the trails! While hiking, your body needs adequate fuel. The best place to get that is from food 🍌🥜
You don’t ever want to start a hike on an empty stomach!! Eating a combination of complex carbohydrates and lean protein within 20 minutes of a hike will replenish any lost nutrients. I also like to pre hydrate by drinking at least 4 cups of water!!
For long hikes and difficult terrain, your body will burn a lot of energy. It’s essential to keep some high-energy snacks in your backpack to refuel. Below are some of my favs!
🍎 Apple and peanut butter 🥜 Nuts and raisins 🥪A peanut butter and banana sandwich 🫐 Greek yogurt and berries 🧀 String cheese and crackers 🥓 Jerky
Frozen blueberries are actually healthier and contain more disease fighting properties than fresh blueberries! Fresh highbush berries are readily available in most produce sections, but freezing fresh picked fruit can lock in nutrients that might otherwise deteriorate.
Blueberries are considered a superfood, as they are filled with fiber, vitamins, minerals, and antioxidants. Freezing blueberries increase their concentration of anthocyanins, which are natural anti inflammatory agents ☺️
Sunglasses are more than just a practical accessory protecting our eyes from UV rays; they also have the power to influence your mood!
Different colors can trigger biochemical and hormonal reactions in the body, affecting mood and sleep patterns. Warm colors like red, yellow, and orange are stimulating, while cool colors like blue and green are considered soothing 😊
Different shapes can evoke various psychological responses, enhancing the mood altering effects of sunglasses. Wearing round or oval shape can create a sense of calmness and relaxation while square shape evokes assertiveness and confidence!
I’m a sucker for a good collection of mood altering glasses that enhance not only my look but also my overall experience & mood!!
If you are an ocean lover like me, you are probably fascinated by the unique appearance and behavior of the starfish! This captivating sea creature has long been associated with good luck, fortune, regeneration, and renewal by many cultures around the world!!
In the spiritual realm, the starfish is also a powerful spirit, totem, and power animal, serving as a guide and protector 🥹
Starfish can survive harsh conditions and adapt to ever-changing environments. They thrive in challenging situations, making them a symbol of strength and resilience!!
The arrival of spring means warmer weather, trips to the farmer's market, and longer days. But for many, it means itchy eyes, sneezing, and congestion! 🤧 And while over-the-counter medications may provide short-term relief, they can also come with irritating side effects and fail to address the underlying issues.
Below are some of my favorite remedies for supporting my immune system and keeping seasonal allergies at bay 🫶🏻
🍄 Probiotics - over 70% of immune system is in the gut
🍄 AVC with Water - cleanses lymphatic & breaks up mucus
🍄 Local Honey - pollen from local bees build immunity
Traditional Navajo knowledge teaches us that eclipses have always been a part of human experience! When an eclipse begins, Navajo elders strongly instruct their community to go inside the hogan to ensure they don’t look up at the sun. It is considered a time of interaction between the sun and the moon. They sit quietly and in contemplation, or recount traditional teachings about the origins of the sun and moon. These practices are grounded in their deeply held respect for the cosmic order 🫶🏻
It is also believed that during an eclipse, the Sun and the Moon are mating. After the passing of the eclipse, when the sun or moon becomes fully bright once again, it is believed that a birthing has just taken place. It is believed that the mating is to give birth to, or renew, the universe and all creation. During this birthing/renewal process, the universe and all creation are reborn, realigned, and there is growth and development amongst all of creation as well!!
The eclipse is a reflection of love! There is no taboo by looking at the eclipse other than watching the sun and moon come together in the embrace of making love. It is a special day to reflect on what love means to you, to remove any anger you may have and do a deed of kindness and an act of love. It is a day of giving, of life, of love, for without the sun and moon we would be in misery just as our legend tells us
Balance is the foundation upon which we perform all our daily activities, from walking, sitting, and standing to more complex movements like carrying objects or navigating uneven surfaces. Good balance ensures that we can move confidently and without fear of falling, thereby reducing the risk of injuries and maintaining our independence as we age!! 😊
Balance exercises refer to a series of activities designed to develop or improve an individual's ability to maintain equilibrium and stability. These exercises typically involve challenging the body's balance through various movements, head positions, the eyes being open or closed, and weight distributions.
Exercises that focus on balance are essential for achieving maximum health and wellbeing for people of all ages because they encourage a holistic approach to wellness! In addition to their physical advantages, balance exercises also have a good effect on cognitive processes, promoting increased focus and mental clarity 🤩
Ayurvedic teaches that humans are a reflection of the universe, composed of the same five core elements: air, water, fire, earth & ether. These elements combine uniquely within each individual to shape the bodily constitution, known as Prakruti.
From this combination arise three primary doshas: Vata, Pitta, & Kapha, whose balance determines one’s physiological characteristics. This interconnectedness between the individual & the universe emphasizes the importance of harmonizing with external forces & maintaining equilibrium within the body! This is the basis of Ayurvedic.
Ayurvedic teaches that humans are innately connected to the universe, considering them as a reflection of the macrocosm. This principle underlines the belief that everything we consume affects this cosmic balance within us 🙌🏻
In an age where stress and anxiety are all too common, the simple power of sound therapy presents a remarkable opportunity for restoration and balance. Solfeggio frequencies refer to specific tones of sound that help with & promote various aspects of body and mind health 🧿
The solfeggio frequencies range from 174 Hz to 963 Hz. Hertz (Hz) represents the smallest unit of frequency. Particular sound patterns, including solfeggio frequencies, interact with your brain to generate vibrations in your body. The vibrations can have positive mental, emotional, and physical effects, which may result in a state of calm, relaxation, stress relief, and even better sleep!
528 HZ is considered one of the most potent frequencies and one of my favorites to listen to! It is known as the love frequency, miracle tone, and frequency of transformation. 528 Hz helps stimulate imagination, intention, and intuition. Moreover, the frequency has been shown to support cortisol reduction (the stress hormone), lifting your mood and putting you in a state of serenity and relaxation, all of which can improve sleep quality 🤗
A cold plunge or cold-water immersion involves partially or totally submerging yourself in cold water for a few minutes at a time. It can be as simple as sitting in a bathtub filled with cold water and ice cubes or jumping into a cold lake or the ocean. The normal temperature range for most cold water plunges is between 55 and 69 degrees Fahrenheit!
There are plenty of reasons to add cold water immersion to your daily routine, but a few benefits stand out:
1. It soothes sore muscles — Research indicates that icy water may have a positive effect on recovery after exercise by reducing inflammation and soreness. It also may help build resiliency, restore balance to the nervous system and improve cognitive function and mood. This is great for anyone who hikes like me!! 🥾🏔️
2. It supports you immune system — The exposure to cold water can trigger your lymphatic system, eliminating waste and toxins within the body! Lymphatic vessels, which carry infection-fighting white cells, will constrict when in contact with cold water, causing the lymphatic system to pump. This, in turn, triggers your immune system, boosting your white cell count and improving your immune response 🫶🏻
3. It builds resilience — Voluntarily dipping your body into freezing water challenges you both physically and mentally, pushing your body past its comfort zone! It takes fortitude to withstand cold temperatures, even for a short time, which is why ice baths build up your resiliency. Building up a routine of cold plunging can even help you develop better self-control and gain more energy!!
In today’s fast-paced world, success seems to be defined by constant motion and achievement. But have you ever stopped to question whether the actions you’re taking are purposeful or simply keeping you busy?
To move with intent, it’s essential to understand the concept of intention. Intention is the driving force behind your actions. It’s the clarity of purpose that directs your efforts and shapes your outcomes. When you have a clear intention, you set the stage for success! It’s like having a roadmap that guides your every move 🫶🏻
Moving with intent has numerous benefits that extend far beyond the achievement of goals. When you move with intent, you gain clarity and focus. You eliminate distractions and become more aware of the actions that truly matter. This heightened level of focus allows you to make better decisions and allocate your time and energy more effectively!
Close your eyes and picture the last time you came home after camping or going for a really good, long hike. You probably felt calm and exhilarated at the same time after connecting with nature, unplugging and getting away from your daily life. It turns out nature just might be the very best tonic for sleep, too!
The sounds of nature and outdoor silence have been proven to decrease cortisol levels in humans. Even the visual aspects of nature can be soothing. Personally, I’ve learned pleasant natural things to focus on — like trees and greenspaces — can distract my mind from negative thought patterns!
Oxygen levels in your brain are connected to levels of serotonin — a chemical that promotes feelings of happiness and well being. Spending a night outdoors or even just an afternoon nap is an easy way to replenish these oxygen levels and boost serotonin!! 😊🙃
People usually associate lavender with two specific traits: its fragrance and its color! But you may not know that the lavender flower and the oil derived from it have long histories in herbal medicine.
The word lavender comes from the Latin root “lavare,” which literally means “to wash.” The earliest recorded use of lavender dates back to ancient Egypt. There, lavender oil played a role in the mummification process 🤯
My favorite is dried lavender flowers for its multitude of benefits and uses. The flowers contain vitamins, antioxidants and cleansing properties which improve skin health. They have a strong floral scent that is relaxing and calming and is perfect to make sachets, floral bath water or in a soap recipe to add exfoliation!! 💜🙃💜
Oranges are sweet, juicy, and loaded with healthy nutrients!! 😍 If you’re a fan of citrus fruits, you’ve probably enjoyed your fair share of oranges. Citrus sinensis, or the sweet orange, is the type people typically enjoy fresh and in juice form.
Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants!! Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain.
The joy of plucking a ripe orange from a tree is a simple pleasure that's hard to beat!! It's the antithesis of the grocery store experience, where fruit often travels more miles than a rock band on tour 😄
Did you know color can influence your mood? Think about how the colors we paint our walls and decorate our homes with can influence our emotions and even behaviors. The same goes for the colors we wear! Clothing is a powerful form of non-verbal communication and research shows clothing can actually influence the way others perceive us.
Bright and bold colors are known to create a sense of joy, energy, and positivity. Research in color psychology has shown that colors like red, yellow, and orange can evoke feelings of happiness and enthusiasm — all things I love to feel! 😊
Whether it still stands, is reduced to a hollowed stump, or exists as downed wood, dead trees still have a lot to offer! After a tree dies, it usually does not fall immediately. Dead-standing trees, also known as snags, are excellent wildlife habitats for many species!! Multiple bird species forage under the bark or nest within the holes and cavities. Bats often use large hollow trees for roosting, while other mammals may take shelter in larger cavities!
As a tree decomposes, it feeds a diversity of insects, fungi, and microorganisms 🪲. These organisms break down the tree into an organic nutrient-rich soil that benefits the plants around it. This soil also holds moisture, further benefiting the plants and wildlife in the ecosystem! By letting the trees decompose on the forest floor, the ecosystem is able to recycle the nutrients and the forest will continue to thrive 🥹🌳
If you’re feeling stressed, overwhelmed or anxious, there’s a mental health tool that’s simple and free: screaming.
Scream therapy was first introduced in the 1970s by celebrity therapist Dr. Arthur Janov. It’s also known as scream meditation and primal scream therapy. While scream therapy is not without its detractors, proponents say it can be useful for releasing built-up tension and emotion, removing mental blocks and increasing feelings of empowerment! Beyond the meditative benefits, studies have shown that screaming promotes maximal muscular power during exercise 😋
If you’d like to try some unguided scream meditation on your own, here are a few tips:
Find a space that brings you comfort and where you can be alone.
Grab a towel, pillow, or blanket — anything that can help muffle sound.
Take a few deep breaths, and on the last breath, release and scream.
Palo santo is one of the most fragrant woods in the world. Its sweet scent of pine, mint, and lemon has, for centuries, been a harbinger of healing and good fortune. Shamans, saints, and those seeking a stronger spiritual connection with the world use palo santo to protect, experience, and heal 🤗
When used for smudging or burning, palo santo can eliminate negative energy, creating a calmer, more tranquil space! Set an intention about what you want to clear out of your space, then move from corner to corner, removing any bad energy, uplifting your spirit, and filling your home with good fortune 🧘🏿♂️🧘🏼♀️🧘🏻
Palo santo is also used to treat a wide variety of physical ailments including colds, flus, anxiety, depression, asthma, bronchitis, headaches, and emotional trauma. Palo santo tea (made by simmering the wood in hot water) acts as a natural digestive aid and you can use the oil to provide pain relief for arthritis and joint pain with its anti-inflammatory properties!!
Why Crafting a Morning Mantra Is the Key to Boosting Your Confidence 💥🧘🏻♀️
Starting your a.m. with a go-to phrase can have a positive effect on the rest of your day—even if you’re not a morning person 😴 A morning mantra helps you redirect your mind to something positive and energizing and research backs this up! A study recently showed that people who silently repeated a word or phrase lowered their levels of anger, stress, and anxiety. Mantras can also help you focus on what you want to create for that day!
My mantra for today was "I am focused and ready for the day. All I need comes when I need it” What’s yours? 🙃
Sound healing is a natural, gentle, and non-invasive form of vibrational energy medicine! Sound therapy has been around since the beginning of human life and has been the tool for promoting the physical, mental, and emotional health of the body!!
Everything in the world is frequency and vibration and when tuned that frequency and vibrations create sound 🤗
Tingsha creates a very high frequency sound ranging from 2000 Hertz and above! They come in different sizes which produce different levels of frequencies. Each different frequency is significant for different organs and chakras of our body! ❤️🧡💛💚💙💜
There’s more to butterflies than you might know! You might not like caterpillars eating plants in your garden, but without them we wouldn’t have butterflies. Butterflies do more for us than just adding colour and beauty to our gardens!
Here’s a few of the ways they help the planet:
1. They pollinate plants in your garden. Butterflies are great for your garden as they are attracted to bright flowers and need to feed on nectar. When they do this their bodies collect pollen and carry it to other plants. This helps fruits, vegetables and flowers to produce new seeds.
2. They’re an indicator of a healthy environment. A garden that attracts butterflies will also bring native bees and birds. They are all really good for the environment and play a role in increasing biodiversity – the variety of plants, animals and micro-organisms and their ecosystems.
3. They make us happy! Spending time in nature – even just watching butterflies in a home garden is good for our mental health. A few precious moments spent watching a stunning California Sister or Anise Swallowtail butterfly feeding amongst the flowers in my garden never fails to bring me great pleasure 🦋😊🦋
Eucalyptus is a fast-growing evergreen tree native to Australia 🤗 The oil that comes from the eucalyptus tree is used as an antiseptic, a perfume, as an ingredient in cosmetics and even as a flavoring in dental preparations!
Chinese, Indian Ayurvedic, Greek, and other European styles of medicine have incorporated it into the treatment of a range of conditions for thousands of years. Eucalyptus is believed to have a number of medicinal properties, although not all of them have been confirmed by research.
Potential health benefits of eucalyptus and eucalyptus oil include reducing symptoms of coughs, colds, and congestion and relieving muscle and joint pain 🫶🏻
Mirror gazing is a meditation practice but instead of closing your eyes and focusing on your breath, you keep your eyes open and focused on your reflection in the mirror. As you look at your reflection and quiet your thoughts, you begin focusing less on your flaws and more on your life experiences.
Most of us associate looking in the mirror with narcissism or feelings of inadequacy, but learning how to see yourself in your own reflection can increase self-compassion, aid stress-management, and improve relationships and emotional resilience 🥲
Mirrors can evoke strong feelings in us – and they can also be incredibly powerful tools for changing our perspective and seeing parts of ourselves that are usually hidden as we look out into the world. I recommend 10 minutes of silent mirror gazing per day 🫶🏻!
Rock Climbing is one of the best total body workouts available! It’s a unique sport in that boys and girls are equally capable. A common misconception is that climbing requires an already strong upper body. This idea often discourages girls from participating. An effective rock climber is one who understands that much of climbing is related to technique, balance and leg strength.
No matter how strong your upper body currently is, there is a grade you can start at and work from. The motion of climbing works every part of you. From your fingers and forearms as you grip the climbing hold, your abs and core as you lift your legs into position then your whole body as you propel yourself up with your legs and pull up with on your arms.
Climbing develops lean, endurance muscles. It strengthens core muscles better than exercise routines designed to focus on that particular region. The core stabilizes the body, and leads to a stronger, less injury prone body. Climbing strengthens your hands and forearms, biceps, shoulders, neck, traps, upper back, lats, lower back, abs, glutes, thighs and calves. Your entire body, including cardiovascular systems, benefits from rock climbing 🙌🏻
