Stay Healthy in Any Situation with an Emergency Wellness Kit

You’ve decided to improve your diet and things are going well.  You’ve got a good routine and there are healthy groceries at home just waiting to be transformed into a nutritious meal.

But today was rough.  You had no breaks and your last meeting of the day went late – really late.  You’re starving.  And your favorite candy bar is taunting you from the vending machine.

Situations like these can derail anyone.  Hunger, stress, and fatigue can be powerful forces to overcome when you’re trying to change habits.

To set yourself up for success, create your own emergency wellness kit.  Read on for help putting one together, so that you can stay on track no matter what life throws your way. Continue reading

8 Healthy Ways to Unwind at Night

 

After a long, busy day, you can’t wait to get home and relax.  When you finally walk through the door, you’re ready to kick off your shoes, get comfortable, and leave the tensions of the day behind.

Unfortunately, many common choices for de-stressing are not in the best interest of your health and wellness and don’t contribute to managing stress in the long run. Watching mindless tv while eating snacks straight from the bag or having a drink or two may feel relaxing at the moment, but provide no lasting benefits and may do more harm than good.  If you want to find ways to unwind that prioritize your well-being, here are 8 ideas to try:

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1. Play a game

Dust off your favorite board game or a deck of cards and get some friends or family members to join you for this fun way to reduce stress.  Playing a game gives you the opportunity to connect with others, have fun, and combat stress in a healthy way.

2. Learn something new

Learning opportunities are everywhere, and they’re often inexpensive or even free. Try Duolingo to learn a language, Coursera for a variety of college courses, sites like Skillshare or Craftsy for more creative pursuits, or sign up for a class in your community.  Learning new things is exercise for your brain and can contribute to increased happiness and well-being. Continue reading

3 Powerful Phrases That Will Change a Negative Mindset

3 Phrases

Have you ever found yourself stuck in a pattern of negative thinking?  Maybe you’re angrily ruminating over your endless list of household chores because you feel like the only one who cleans up in your house, or your mind is working overtime trying to figure what could possibly be causing the person in front of you to be driving so darn slow.
We all have negative thoughts now and then, and there’s nothing wrong with that.  In fact, it’s important to allow yourself to acknowledge and accept them from time to time. However, spending too much time stuck in negative thought patterns can affect your mood and even your health, so it’s essential to have some techniques to help you shift gears.
If you find yourself burdened by frequent negative thoughts, try one or all of these phrases to help you change your mindset:

Continue reading

5 Surprisingly Simple Morning Habits with Amazing Benefits

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Do you struggle to get out of bed in the morning?  Maybe you hit the snooze button several times before dragging yourself out of your nice, warm bed, or maybe you sleep through your alarm altogether.  I’ll admit,  I’m not really much of a morning person. Waking up to this cold, rainy Oregon weather makes me want to burrow under my covers and stay there until summer.

Since that’s not exactly realistic, I decided that I needed to find some easy ways to start my day with energy and excitement.  My morning routine consists of these 5 surprisingly simple habits with amazing benefits: Continue reading

Manage Your Stress with These Five Easy Techniques

It’s no secret that stress can have harmful effects on our bodies and minds, but unfortunately for most of us, it’s simply unavoidable.  So what can you do?  Try one or more of the following techniques to help you manage it.

1.  Keep a Journal

Journaling is a helpful tool for managing stress.  Here are a few of the reasons:

  • It provides an opportunity for quiet reflection about your feelings and emotions so that you can sort out, clarify and better understand them.
  • It provides a private outlet for expressing difficult emotions, such as anger and frustration, without hurting someone you love.
  • It can help to release your negative thoughts and emotions so that you can move on to a happier, less stressed state of mind.
  • Writing about stressful events helps you come to terms with them, therefore reducing the impact of the stressors on your physical health.
  • It boosts your immune system, which helps your body to withstand the effects of further stress.

To get started, decide whether you’d like to use pen and paper or your computer. If you prefer your computer, try on online journaling platform like Penzu.  Next, find somewhere quiet and comfortable, where you won’t be interrupted for 10-20 minutes.  To begin your journal entry, write the date, and then simply write whatever comes to mind! There are no set rules. Forget about punctuation, grammar and spelling.  If you need more structure, here are some things to write about: Continue reading