Nourish

Nourish

3 Simple Ways to…

Nourish Your Body

Walking

Walking

Did you know one of the single best things you can do for your health daily is walking? Click here to watch this video and get inspired to move! Check out the video below!

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Neck and shoulder stretches

Neck and shoulder stretches

Many of us carry a lot of tension in our neck and shoulders. Prolonged periods of computer work and commuting add more tension to these muscles. Why not make time every day to do some mindful stretching of these muscles (be gentle, you don’t want to overstretch)? Even consider giving yourself a self massage to your neck, shoulders, and jaw. I do this for myself daily and it’s amazing how much tension can be released with a little bit of mindfulness.

Dry Skin Brushing

Dry Skin Brushing

Using a loofah before you have a shower a couple of times a week is a great way to move your lymphatic system, boost your immune system and improve your circulation. Using a loofah, work your way up your body (starting at your feet) and lightly massage your body in a circular fashion, always moving towards the heart (this is the direction the lymphatic system moves).

Nourish Your Digestion

Cook with culinary herbs and spices

Cook with culinary herbs and spices

Cooking with herbs like rosemary, thyme, sage, mint, cardamom, cumin, turmeric, and so forth are great ways to naturally stimulate your body’s digestive enzymes and juices. Nourishing meals is a website with great recipes ideas that often incorporate many of these culinary herbs. Visit https://nourishingmeals.com/recipes for some inspiration!

Increase digestive herbal teas

Increase digestive herbal teas

Herbal teas are a great way to promote healthy digestion. Teas such as dandelion root, chamomile and peppermint have properties that can relieve tummy upset, regulate bowel movements, and keep your digestive track happy and healthy!

Include fiber AND water in your nutrition plan

Include fiber AND water in your nutrition plan

One of the best ways to keep your bowels happy is to be sure you have adequate fiber. Great sources include oats, oatmeal, psyllium, celery, leafy greens, and nuts and seeds. They act as “nature’s broom” by sweeping your gut contents through the bowels and help to keep your elimination pathways regular. It’s vital to be sure you are drinking enough water as well…you need something to help lubricate that fiber through your digestive tract!

Nourish Your Sleep

Shut off “screens”

Shut off “screens”

60-90 minutes before bed, get of your computer, smart phone, or tablet and dim the lights. Excess tv/computer time stimulates neurons, which can lead to racing or anxious thoughts. The bright lights emitted from screens can also delay melatonin release, an important hormone involved in your sleep cycle. Instead, choose to dim your lights, have a warm bath, practice deep breathing, or light a candle. These are all gentle activities that help prepare your body and mind for sound sleep.

Make your bedroom your sanctuary

Make your bedroom your sanctuary

Your bedroom should be be a sanctuary where you feel calm and safe. Clutter, computers, TVs, bills, and so forth can create a sense of stress in the bedroom. Make your bedroom into a relaxing environment and keep it a place for only sleep, sex, and rest!

Choose the right bedtime snack

Choose the right bedtime snack

Ideally, avoid having a large meal a few hours before bedtime as this can disrupt your sleep. A calming herbal tea like chamomile or lemon balm are great caffeine-free ways to help calm the nervous system and benefit your sleep! A small snack of a protein -rich food such as a small serving of peanut or almond butter can be a great way to keep your blood sugar stable as you sleep (which helps you stay sound asleep).

Nourish Your Meals

Protein

Include protein at every meal

Healthy sources of protein are critical to regulate your blood sugar, energy levels, and mood. Ideally, roughly a quarter of each meal should include a quality source of protein such as fish, chicken, beans, lentils, nuts, seeds, or tempeh.

leafy greens

Load up on leafy greens

Leafy greens like kale, spinach, collards, Swiss chard, rapini, arugula, and dandelion leaves are rich in fiber and B vitamins. They help regulate digestion and serve as fuel for energy production. Ideally 1-2 cups a day will maximize your health. Raw or lightly cooked is best for most individuals. If you have thyroid concerns though, you will want to be sure to cook your leafy greens as they can prevent the absorption of iodine.

Carve out time to plan your meals

Carve out time to plan your meals

One of the single best ways to improving your nutrition is to make sure you make time to plan your meals. The likelihood of choosing healthy options when you are hungry, stressed, or running late is probably slim for most. Be sure to set aside some time to think about a couple of simple meals to have throughout the week (especially for nights where you are busy) and plan your grocery trip accordingly. While you are grocery shopping, be sure to stick to the periphery of the store, where all the fresh fruits, veggies, poultry, fish and often bulk items like nuts, seeds, and spices are located.

Nourish Your Mind

Mindful breathing

Mindful breathing

The breath may be the single most powerful healing tool we have. It’s always with us, it costs us nothing, we just have to remember to use it effectively. Periodically throughout the day, remind yourself to take some slow, deep belly breaths. Focus on how the breath feels moving in and out of your body. Notice if you feel restricted in any places-and try to breathe into these areas if you do. One of my most favourite breathing mantras is to breathe in “let” and breathe out “go”, using the breath as a constant reminder to be in the present and let go of the past. As thoughts come up (and they will!) try to shift your focus back to the breath, gently labelling your thoughts “thinking” if you need to. The point is not to be judgemental or hard on yourself. Thoughts will come even for the most focused yogi or monk. The point is to bring your wandering mind back to the breath each time and to keep on practicing.

Allow yourself to play

Allow yourself to play

In our fast paced world, even children are often not playing the way they used to. Whether you are a child, or child at heart, it’s important to allow yourself time and space to let go and have fun. Try swinging on a swing at a park (which you will come across because you’ve been nourishing your body daily with a walk!). Buy some markers, crayons, or playdough and just have fun. Go to a bookstore and browse the children’s book aisel. Engaging our inner child can have such a profound effect on our mood and will nourish your mind, allowing you time to let go and have fun so that you can recharge and have better focus for tomorrow’s meeting or project.

Create

Create

Give yourself permission to create and connect with a medium that resonates with you. It could be journalling, singing, painting, making arts and crafts, woodworking, sewing, playing an instrument. gardening, cooking, the options are endless. Spending some time engaging our creative brains allows us to focus our attention in the present and working with our hands has numerous therapeutic benefits.