Habits Archives - Page 4 of 9 - Healthy Happy Life Secrets

Spice Up 2023 With An Intermittent Fasting Lifestyle

This isn’t what it looks like (or doesn’t look like!). It’s actually a honey-saffron-pistachio-dates-sea salt whole wheat dessert inspired by baklava and the layers are filled with a wintery nut trio mix (walnuts, pistachio, and pecans). Healthy and happy!

Intermittent Fasting has become a popular way for those of us who want to be healthier and improve mental clarity (and is not just for losing weight).

It’s something I’m embracing in 2023. And I’m sharing my points with you in this jam-packed post that also includes 15 great spices I love… for good food inspo you can appreciate on feasting days if you’re on a sustainable healthy fasting lifestyle.

But first, let me back up two points as you may not be familiar with Intermittent Fasting.

#1. Fasting or Intermittent Fasting (within time windows) is becoming uber popular these days as a way to lose weight sustainably. It’s the opposite of a fad diet that I’m opposed to because the long-term effects can backfire.

#2. Weight loss for a healthy body mass index or waist circumference is one great benefit that shouldn’t be downplayed… and has side benefits that are even greater. Losing weight also reduces the risk of cardiovascular and metabolic breakdowns and developing adult-onset type-2 Diabetes that’s soaring in our modern world. T2D oftentimes can be better managed, prevented, and restored with healthy lifestyle choices.

And another point… is if you know me, you know I’m not doing IF for weight loss. It’s the sustainable, healthy lifestyle and side health benefits that I’m super excited about on my end!

…So I hope the information here gives you some insight and can help you decide if IF is right for you. There’s no shame or awkward feelings like “being on a diet” can have because Intermittent Fasting (IF) is a sustainable lifestyle.

…And actually, no one during your day will be able to note when you’re IF fasting or feasting if you want to keep it to yourself (as your choice). Drinking water and coffee is pretty normal stuff for most of us. 😊

And I use sleep time for almost half of the 16 hours I’m fasting these days. But the schedule you decide is completely flexible and changeable from season to season… and actually is better when you mix it up if you get stuck e.g. not losing more weight or you’re on your cycle for women (that’s different than 🚴‍♀️).

There are so many health benefits from switching in and out of glucose and ketones. I list a few below, but I can’t get into all of them here as the list is long (and this article is already pretty long)… but, if you want to seriously learn more about this, just fill out the 2-minute body balance quiz and mention your IF interest in the optional notes area, and I’ll pass on some good resources.

And in case this is your first time visiting my weekly blog, I’ve been into preventative health my entire adult life that started when I was marketing high-end nutritional supplements in my early 20s. Lowering fat calories (where even “nuts are bad”) was part of the zeitgeist I grew up in. …and, well, these days that macro-talk has switched to carbs.

Personally, I like to focus on the macro positives like increasing healthy proteins and veggie-forward carbs.

But today, we’re on the brink of health research that’ll help us live longer optimally by biohacking our bodies. I think we need this to offset the toxins and global warming effects that we daily intake (and didn’t experience decades ago).

And I believe Intermittent Fasting will help our individual healthy e-missions as our world advances. More women and men are looking at IF as a healthy lifestyle choice. Here is a good reason why:

Because IF is good for chronic cardiovascular-related prevention (heart disease is still the leading cause of death, along with certain cancers, and now cognitive decline and T2D)…

So this is why IF is good for all of us (Vatas, Pittas, and Kaphas). All our bodies perform autophagy cell clean up, and efficiently better with IF. And that helps us to reduce oxidative stress that leads to the chronic stresses that lead to chronic diseases. And if you get into a 24-hour fast, you can optimize this one benefit.

You can also look up autophagy: a new kind of recycling we can do, but with our bodies. 😊

…that benefit alone should raise an eyebrow! And is good news.

As a health and wellness freelance writer having spent countless hours consuming IF facts, benefits, and science-backed expert advice, Intermittent Fasting is aligned with my current healthy ways.

So, I’ve added this to my 2023 health and wellness plans.

And in my weekly Intermittent Fasting, what I eat and drink complements my anti-inflammatory diet and balancing Ayurvedic-lifestyle (from yoga to spices)… below, I share some of my fave Ayurvedic spices-and-everything-nice list that helps to enhance self-awareness by appreciating the foods put in the body.

On my “fasting days,” I eat from 8-4. I know that sounds like an “on the clock” job, but that’s hardly the way it feels. It’s so easy and actually makes my daily life easier.

…In my case, it keeps me from snacking all day and night, like so many of us. And even though my snacks are usually simple and healthy, like carrots, nuts, popcorn, and dark chocolate, my body rewards me for not snacking at all.

That includes giving up the habit of chewing gum that I stopped a few years ago.

All gum, sweet mints, cough drops, creamers, and flavored drinks all count as part of the calories that can unintentionally swing the “napping” fasting body back into work mode, and easily break a fast.

Breaking a Fast

The snack elephant in the room (on feasting days) for me is a few soft Twizzlers (strawberry, cherry, and black licorice). I was so going to say fresh Twizzlers, but you’d laugh at me because there are few if any fresh foods coming from a packaging manufacturing plant. 😉

…And just so we’re clear, that’s not a Twizzler endorsement for any of my weekly healthy food lists and plans (anti-inflam, Ayurvedic, or IF). I’m not trying to steer you down a Twizzler diet path (…lol).

Licorice is the happy food in my life. And you have your non-negotiable faves. Hopefully, they’re worth it!

…So, swinging the needle back to the healthy (and happy) body, here are some ways I use spices.

I like to go into my spice cabinet regularly and open up the small containers to cook and bake with. It’s an Ayurvedic balancing practice (not usually practiced when fasting).

Spices heighten the senses. And are a good way to develop recipes and come up with spiced-up! new meals. I’m a free-pour type of gal so rarely do I use teaspoons to measure spices. And sometimes being heavy-handed makes for a better dish or bake anyway.

Balancing the Body with Spices

And not only are spices a good way to appreciate your sense of taste and smell, they’re also a good indicator of where you’re balanced and off-balance. I mentioned the Body Balance Quiz earlier which uses this same concept.

This is body-mind self-awareness from the mind-body’s perspective.

Here’s how it works: whether you’re anxious/worried, irritated/angry, feeling critical, or feeling lazy, these emotions and moods all show up in your spice preferences!

This is one of the fun experiences I had when I learned Ayurveda in 2008. And then years later hadn’t forgotten, so I thought would be fun to give “the spice test” to my office-mate catering colleagues. It made for a nice break when we were all swamped and I had up to 7 events going on in a day.

…And somehow I found time to help out and work at one of The WeddingWire HQ catered events in those imbalanced hour days.

…So when I gave my officemates their personalized results, I think they felt like I magically 🪄knew them better than themselves that season (…and just with a few everyday seasonings I brought in!). Of course, I provided the counterbalancing solutions they specifically needed.

And these ordinary ones are some of the faves that can make an EXTRAORDINARY dish.

Sweet Spice:

✅Star anise. A spice blend with star anise as the star is Ras el hanout. You also get some punchy notes with cloves, balancing fennel, and mild-spicy black pepper.

✅Curry. Surprisingly I used to think this exotic spice smelled like an old shop full of food knick-knacks. And then grew into this sweet spice. It goes really well with chicken or potato dishes.

Bitter:

✅Sumac. This is not as common a spice. You would know if it was in your cabinet because it stands out with a dark purple color. It has the quintessential bitter taste along the same lines as dry mustard.

📝And bitter spices would probably not spike insulin on a fast (aka Intermittent Fasting), but the foods that went with it definitely would!

✅Pungent:

Ginger. Freshly grated ginger is great for everything. It has a calming effect even though it has a distinctive spice kick at the end. And of course, ginger spice is great for gingerbread in the gingerbread house in the winter holiday seasons.

✅Cardamom. This takes a sophisticated taste. You either like it, are neutral, or detest. Most younger tastes go for the latter perspective. Maybe that’s why it has “mom” at the end because it’s meant for more mature tastes.

✅Black pepper. And there are studies that indicate if black pepper is added to cardamom, there are synergistic anti-inflammatory benefits. It’s not just good with salt. And you can take that for what it’s worth. I personally like waving black pepper around for opening up nasal congestion. 😊

✅Cloves. This is a versatile pungent spice. Unlike ginger which gets spicier, clove is a subtle spice. And maybe why a dark brown color to blend in. And cloves are off the charts when it comes to anti-inflammatory, meaning it’s super good for you.

It’s one of those hidden spices in the cabinet that should be brought out. And it’s often in the middle of the list of ingredients in a spice blend. It doesn’t get the glory recognition it deserves like bright orange turmeric news headlines these days.

And just a few more spice notes 🎶, and then we’re done. Btw, thanks for sticking with me!… Your dishes will thank me.

Herby/Fragrant:

✅Garlic – good for adding a 3^rd dimension and a good prebiotic we can always use more of.

✅Thyme – similar to oregano that’s generally more common.

✅Oregano – good for any Italian dishes, pizza, pasta, and red sauce.

Distinct/Pleasant:

✅Tarragon – for any savory dish you want to add a sweet herb and create a French bistro in-the-mouth vibe. This is great for savory breakfast foods like potatoes and eggs. They can also be part of your break the fast foods if you’re Intermittent Fasting.

✅Saffron – great for any seafood dishes and stews. And even sweets paired with honey, like baklava. Saffron is a Vata favorite because it has a very balanced, sweet, and distinct scent and taste. You can’t miss it in a paella seafood dish.

✅Dill – is lovely with any cold appetizers that need a ‘lil fresh pep. It also has a distinct green pine needle look, so it makes for a great last-minute dish dash (or final touch to top off).

Unlike rosemary which also has a needle-like appearance, dill is easy to chew. Dried rosemary… not so much, and since it’s prickly is better as an exterior skin flavoring or on a roast.

✅Mint – Not the candy mint no-no I mentioned earlier when I was talking about fasting, but the plant that’s actually an herb. Peppermint leaves are great for tea and baking extracts. Tea leaves are great for garnishes and also pair well with fruits.

✅Spearmint – always reminds me of Wrigley’s spearmint gum (another fasting faux pas) from my childhood years and is good in a tea blend. Also, good with dishes such as mint peas.

So, that’s what I have for spicy news this week until next week!

I record all my blog posts, so you can fold laundry or take a break from staring at a screen 📱

🎧 Listen to this 10-minute audio recording.

…And if you want to learn more about starting an Intermittent Fasting anti-inflammatory lifestyle habit you can stick to (and maintain a consistent weight), check out my FREE 27-page Intermittent Fasting Guide. 👙

Sleep Revolution

Sleep is the revolution we’re in. Previously the ambitious mantra was to forego sleep to get more done.

avocado toast breakfast — A healthy avocado breakfast to break the sleep fast! 🥑

Whether getting more sleep is on your list of resolutions or wellness intentions this year (or not), you’ll get a new side of sleep… not just back, left, or right but a whole NEW angle (in this week’s blog post article)…

Below, I share about Ayurvedic energy patterns that affect your sleep, and why it matters to your daily energy.

…And a NEW change this year I’ve made that’s revolutionized my sleep. 🎉

And sleep is everything to your body… and to you and me!

Even when it was endorsed and en vogue to sleep less to get more done just a decade ago from what I remember, I never bought into that belief.

I always thought sleep was the best thing ever. Better than sliced bread (which I’ve replaced with homemade bread loaves and airy pizza crust with anti-inflam Brussels sprouts 🥬…that’s not a healthy fad.)🥖

…And sleep isn’t a trendy fad.

Amazing sleep is on my daily bucket list. We never know when will be our last day, and sleep is wellness time spent well.

When you look like a Sleeping Beauty sound asleep, you’re at peace.

…Your conscious mind isn’t running where you have to act or make any decisions.

And even if you don’t love sleep… we HAVE to sleep as part of survival, so our bodies can restore and reset. With all the functions our bodies do second by second, it needs a rest.

And after a good night’s sleep, you naturally have more energy to be productive during the day. You run more efficiently as you gain minutes because you get more done in fewer hours.

And that leaves you less stressed. And to your body, less accumulated stress cuts down on oxidative stress (one of the reasons why we work so hard to eat healthy).

We also know we prevent diseases when we prevent chronic inflammation. And long before I became an advocate for anti-inflammation, I was uneasy with the idea of running on lack of sleep.

Sleeping in occasionally was a weekend luxury (that cost nothing!). It’s a happy feeling not having to look at the clock or having a blaring alarm to artificially wake up to. It’s freedom from a duty activity you have to do, like work or school.

But artificial alarm wake-up time is not the time your body wants to get up. If it’s super early or you had a rough night of sleep, that often shows up as bags and lines under the eyes.

And if giving a presentation was part of the new day, adding a few “get the red eyes” drops always came in handy.

We never wanted to show that we weren’t well rested. And I learned this as a child when school started way before it should be legal for a child to have to get up, LOL.

Before the sun rises is way too early, especially for our growing bodies (and adult bodies) that run best along sunshine/sundown circadian rhythms.

Night-time is nature’s way of preparing us for sleep…. and why in my youthful adult years I always felt tired out at social clubs. But the environment and friends kept me buzzing.

And even way back before those times, when waking up, I learned from teen magazines to take an ice cube and soothingly apply under each eye for a few seconds. Instantly that made you look well-rested even though your mind was still half-asleep…

This is how it felt eyes opened until the time my mind and mind-body caught up.

I wasn’t one of those kids whose parents introduced caffeine or coffee to them. My 90-year-old immigrant parents have still never had coffee or a soda EVER as far as I’m aware.

They didn’t grow up with it. And I didn’t either. I only started enjoying daily cuppa joes well into my adult years.

And this is my joyful daily routine over alarms.

…So as a schoolgirl, like many American kids in public schools, I had a bowl of cereal with milk and some juice for breakfast. That was supposed to tie me over until lunch.

By 8 am when I was at school, I plowed through the tiredness. There wasn’t another choice. From what I remember, putting your head down on your desk was only done when we had a classroom survey where we raised our hands anonymously.🙋🏻‍♀️ Or maybe used as a timeout tool that I never experienced. I was an obedient kid. 😁

And then after 11 am, my full day’s energy kicked in. 🤸🏻

But I noticed I was still alert for morning tests as you don’t need high energy to take tests. You need the answers from the mind. And sometimes our teachers gave us a Jolly Rancher candy for our veins so we stayed awake.

Then by the afternoon school lunch, the food that finally entered my stomach sunk like lead and I felt like crashing in the afternoon. (Now as an adult I know it was the heavy, processed carb meals from school lunches that caused the blood sugar rush).

And the change in pace from class and lunch socializing with friends didn’t help either to swing back into learning. Post-lunch, my mind was ready to shut down. (Today, we know it’s part of the gut-mind connection).

…It’s like going to a social event or a game where you’ve eaten party food and then trying to study. That doesn’t work too well if at all.😏

But that was the school’s schedule, and so that was my daily agenda. Priorities misaligned, they put school-age-kid bus schedules in front of the kids they serve.

…And if school started later in the day, school-age kids would have a better chance of getting enough sleep. We need a new sleep revolution in our society starting from a young age.

But that’s a whole ‘nother topic… and this isn’t a rant or discussion about revolutionizing schools.

Outside of school and those years, today we have better food and meal choices. And food is still one of the 4 basic needs along with water, shelter, and clothing.

And sleep should be on that list as a #5.

If you’re a naturally inconsistent sleeper, then likely you’re a natural Vata body where you wake up earlier one day over the next. Each night of sleep is an adventure as it varies.

We can’t change the way we naturally feel. So this stacks against us to be daytime productive unless we learn to use our natural bodies to our advantage.

These are some natural (circadian rhythm) times when we want to lean into each of our Ayurveda dosha “personalities”:

From 6 am – 10 am, if you’re up, that’s Kapha time. And from 10 am to 2 pm is Pitta time. (And as a child, a mind-productive time in the late morning thanks partially to the mind-body connection).

From 2 – 6 pm, Vata time kicks in. Naturally, Kapha-heavy bodies can want to take a nap while the Vata is still alert.

Example: I’m a dominant Vata body, so I enjoy working during those energy-filled afternoon hours (after I’m done with a Kapha coffee morning ☕️). But occasionally if my Kapha is imbalanced and high, then I can feel tired the whole day.

…Not revelationary, but an interesting perspective, huh?

And unless you feel imbalanced, daily tired, or low on energy, then don’t lose sleep over the Ayurveda time concept and idea that’s probably newer to you.

But if you do want to make changes as I do as life-healthy prevention and daily productivity, then you can try something new or a bio-hack that works…

Especially since winter and age are not on our side. We can be more sluggish to make changes. And our bodies want to sleep in but we want consistent sleep year-round to fit our schedules and lives.

…So what I did this month was I started fasting (time-restricted eating) a couple of days of the week on certain weeks of the month.

I sleep peacefully well on fasting nights ( like Sleeping Beauty described earlier). And my body needs less winter sleep (and the same 7, maybe 8 hours amount of sleep I prefer consistent year-round that’s also experienced in fall, spring, and summer).

And the day after fasting I feel naturally more energetic and more alert. Look forward to my fast day tomorrow! …and I’d love to know if that’s something you’ve tried or are doing (…maybe for the same reasons I’m doing or as part of a new year weight loss plan).

I’ll share more of my journey in the weeks to come. Until then, have a peaceful and blessed week! 🙏

Accumulating Habits For a Healthy Wellness New Year

Accumulating is a Kapha heavy natural trait that can turn into accumulating stuff, weight, and bad habits. BUT you can turn the tide with healthy habits when you know how to restore the Kapha mind using your 5 senses in your body!

In winter months, it’s easy to start accumulating for any of us… and one healthy move is growing something green even when you have a brown thumb. Details are below 👇 on how to easily grow a year-round avocado seed to a plant that can serve as a healthy reminder on your bookshelf. 🥑

I once had a maintenance worker who was curious about my avocado babies (I had several around my apartment) and I explained how easy it is to grow this plant from a seed after you’ve enjoyed your avocado toast and smoothie. I suppose they would make happy gifts too. 🌱

Accumulating healthy points is having an avocado toast and smoothie for breakfast and then planting an avocado seed. — How to plant an avocado seed step-by-step instructions below. 🌱🥑

…Now that’s accumulating points! And so is a wellness, balanced approach that’s more sustainable and healthy (and is what this week is all about)…

And the reason I prefer a wellness new year over a hard list of rules and resolutions. I believe in positive reinforcement and being easy on yourself is motivating.

That’s how it is for most of us striving for balance. Sometimes it is two steps back, and one step forward. In a year that can be a big difference, and amazingly undescribable in a decade.

When you set the bar low and you make progress (over perfection), then you have an optimistic outlook, want to do more, and that leads to success in the areas you’re working on.

That’s what happened when I started on 6 minutes of cardio a day which has now turned into 8 minutes or more. That may be light or a lot for you… but just sayin’ it’s not easy for a Vata to like cardio.🧘🏻‍♀️ That’s work. And for Kapha, that can be yoga or not eating.

Whatever that tough activity is for you, your progress is all that counts. If you purposefully stand for another minute when you would’ve sat down, that’s a positive move. 🎉

All of that is accumulating in a good way that helps with healthy energy where body-mind balance thrives. It’s in the small moves and micro habits.

And then you can see what the optimized life can be all about… when you’re self-controlled and calm (that’s counter-cultural in our busy society) …and then get to your deeply creative self where you find meaning and purpose.

That can start by enjoying a healthy dose of time in self-love and building up self-esteem.

An easy way is standing in front of the mirror which seems to grow less important as we age. We can nitpick on an area we don’t like… but that doesn’t have to happen!

We can change why we look in the mirror.

It’s a good idea to find ways to build and love yourself up. And actually, the first chapter in my published book Empowered Happiness is all about ways to focus on loving yourself first, and keeping that priority first.

All your happy and healthy energy adds up and builds deeper confidence and happiness within you as you build up your deeper self that I believe life is meant to be about.

There’s so much more to us than meets the eye or when we first started out as adults.

And both our outer and inner selves are so important for running around healthy in this forever-changing world. Our mind-body connection is the gateway that runs deep alongside us taking in cues from our thoughts and feelings affecting us and our day. This point is often missed so it’s a hidden secret from us until we are aware.

The interconnected mind-body sends daily signals we can’t see and affects how we behave. If we are holding onto past trauma, this can shows up in our mind-body.

Some signals we receive are loud, and some are subtle.

And when you comply with the signs, your mind-body loves that and can show you by making more happy hormones that you can feel in your daily life as accomplishment or a warm feeling.

And if your goal is to improve daily mental health areas, then healthy habits like getting mindful in the moment, doing yoga to set intentions and balance, and changing negative thoughts regularly are daily game changers.

And if that becomes how you operate in life, those are also accumulating habit life game changers.

Another win can be in body goals to lose accumulating weight from last year and holidays.

One of the ways is to enjoy healthy foods as they often come with less calories and better nutrition, like cups of broccoli with a little flavoring. One of my favorites is edamame with a tad of coarse sea salt.

And one of my health wellness desires is to go more plant-based and add more veggies. …You too? 🙋🏻‍♀️ It’s good for the additional energy and nutrients that we all can use more of, Vata and Kapha alike.

And if you’re a natural Kapha body, healthy foods and veggies could also be part of the plan to sustainably maintain a comfortable dress size that sticks. That makes picking out clothes in the closet easier. And Kaphas often fluctuate in clothing size variety.

While Vatas lean toward wanting variety, so often there are a lot of clothing choices by choice. And that can be a different problem not in belt size, but in the wallet.

Either are self-controllable if we better balance our Vata mind and Kapha body and mind. And remember, we all have traces of Vata and Kapha even if they’re not dominant in us. And they can get out of balance at the drop of a hat or if our life situation changes.

But whatever your current scenario is…

It’s always easier to say what needs to happen to restore, but it’s not always easy to do as life can be hard…

There are too many ups and downs in life that lead us to food as the immediate soothing comfort blanket. Or our shopping habits to make us feel better.

Since we were a child, we’ve had a relationship with how our clothing made us feel more confident. And with certain foods that still light up our faces. But as adults, don’t show up on our bodies in a way that lights us up. 😏

And cutting out foods and food groups to cut calories doesn’t always work in the life long term. It’s hard to sustain unless you live around others who do the exact same to support your efforts. Or you live a slow, stress-free life. And that’s not usually the bubble we live in if we’re working and have busy lives.

With new situations come new situations to juggle in different seasons. And rarely if ever do you have the exact same situation triggers. It takes discernment.

Each situation can look different in disguise of the same effect, so it can take a few times to catch on to pinpoint our stressors. It’s easier for us to just make them go away with food and clothes buying, but then we pay the price.

A better way is…

Seeking a daily-balanced approach that can get you back on track (as you know when you’re off balance). You can use balance as your new comfort…

Balancing your Vatas and Kaphas (and occasional Pittas) can be your daily way.

With food, I started out working long hours in hotel catering planning for clients. And then in some foodie restaurants doing the same. I didn’t eat good for my body…

I ate well, but not always healthy. I definitely didn’t count calories or look at nutrition information as none was available with the hidden sauce calories and still isn’t published in those types of venues (like you find today at fast food joints).

And when I wasn’t in the food work lifestyle seasons, I was doing other work and I had a greater healthy eating balance.

No-frills home eating is actually my favorite (and I’ve had plenty of good food tastings and work experiences in catering event planning). And most of us have spent more time at home over the past couple of years.

You may have slid or improved your diet. What helped me was focusing on simple and tasty, healthy grocery foods and home-cooked dishes that I felt better about than food with amazing reviews!

And that helps with keeping calories low and the body running more efficiently and happily.

When you eat healthy, whole, and organic foods, you’re accumulating healthy points and healthy habits for life.

You appreciate the food’s natural tastes. Like avocado has a very pleasant taste. And then when you add 2-3 complementary flavors ontop of sprouted toast and tomatoes, that just takes it up a whole ‘nother level. And it’s so easy to put together and is as good and fresh (or better) than takeout. 🥑

The simple rocks!

And as much as I still love the French recipe cookbooks that helped paved the way to tastier catering meals like the ones described in Julie and Julia movie, some recipes still have over 20 ingredients, that’s not practical or easy for most of us modern-day people to whip up.

It’s meant for the competing Bobby Flay chefs out there in the world to prepare, but then you’re looking at calories again. So, a homemade simple but zhughed up healthy recipe is the best of both worlds.

…And you save time if you keep your recipes simple. And that your tastes will agree with. Because if it doesn’t taste good, then what would be the point of preparation?

But you can try a taste switcheroo. Like reaching for alfalfa sprouts or radishes instead of a sweet pastry thing that doesn’t go well with your green tea.😉

Just a thought and something sweet (that’s not sugar), and green to nosh over.

And from there, you could also lean into flavoring lentils or no-muss, no-fuss healthy leftovers that can be a meal anytime in the day. That lets you escape the urge to reach for a filler something that isn’t doing your body any healthy favors.

All of that is accumulating good wellness eating habits that you can stack, and can be part of the new year and your optimized-balanced health!

“The roots go down and the plant goes up and nobody really knows how or why.” – All I Need To Know I Learned In Kindergarten

Grow an Easy Avocado Plant

After you enjoyed your avocado on toast or with a meal, you can plant your seed for an avocado plant for daily enjoyment. It's perfect greenery for an apartment or bookshelf where you can grow your own plant when you have a brown thumb or want to appreciate avocado abundance. This a great project for adults and kids! 🌱

Author: Brandy @ Healthy Happy Life Secrets

Materials

drinking container or glass
toothpicks
paper towel

Instructions

Clean off your seed. Larger round to medium seeds work better.
Peel off the brown outer layer so you see the bare seed flesh that has a peachy flesh color. Tip: Do this when before you go to the nail salon as you will need to use your finger nails. Knives and sharp objects won't do the job without damaging the seed. It may be easier to wet soak the outer layer first to make it easier to peel off.
Take a small piece of paper towel and full soak with water. Wrap around the entire seed.
Place the seed in a sealed plastic bag works best and set in a dark, cool room temperature place in a place you don't forget about.
When the paper towel starts to dry out over a few days, moisten with fresh or filtered water. Keep repeating this step. One day you will see a middle crack in the seed. This is to allow the root to sprout and grow that can take a few weeks. Be patient!
When you see an obvious root bud, you can place 3 toothpicks spread evenly around the seed to set on a drinking glass or container rim. Then add water so the bottom and middle of the seed is "bathing" in the water, but the top of the seed is not (appears to be floating at the surface).
Over more weeks, you will see the green stem grow taller and eventually leaves will sprout. Enjoy and keep adding water to your glass as your seed is thirsty. Your roots will eventually outgrow your glass where you may choose to transplant to a larger vessel. This is a great easy project for the Kindergardener in each of us.

Dancer Pose for Balance, Flexibility, and Creativity

Dancer pose is one of those poses that has everything… showing grace, balance, flexibility, and creativity. You see your limits and your possibilities.

dancer pose

Whether you love yoga or not, you can use Dancer pose productively for the next steps (or habit stack on top of another activity or intention).

Dancer pose is a good opportunity to feel like you’re already at that place you want to be in this season (where you can lift yourself off the floor ground).

You can believe yourself into your next destiny or destination. And you can feel fearless in the moment that can carry you in your day.

And it doesn’t require much. 😊

You can do Dance pose anywhere you can stand and spread out.

The middle of a room is a good place, but a good way to start off whether you’re new to the pose or not quite awake in the a.m… is to do the pose when you’re in the kitchen waiting for warm water or food to heat up or drinking a glass of water.

You don’t need to be cooking or baking (but that’s an option!). And you can use your kitchen counter or a solid above waist flat ledge to help you balance.

Or you can use a chair with the back of the chair facing you to support you. It’s not just sitting chair pose. 😉

This’ll give you the edge for a better Dancer pose stretch and to give you a little foundation until you feel stable enough.

It may not be as pretty as free form, but it can give you your best form for the day. And you can stretch your flexibility further.

After you get used to how it feels, you can get free from your nearby props.

Dancer is a great balancing pose where you feel empowered to do more than you would. You can feel like you’re on top of the world.

It’s a graceful pose, and if you like Barre classes, this might be right up your alley! You feel a bit like a ballerina. 🩰

So to start, rest your palms on the counter if you’re using a support. Then take one hand and grab the same side ankle and then extend that leg behind you. And let go of the opposite hand and aim it in front of you.

You’re now in a balanced Dancer pose (without worry of falling or wobbling over).

You’ll feel a nice stretch up to your backside and mid-back. So you don’t have to be on a mat face up or down.

And when you do this standing pose for 30 seconds maybe on each side, you’ll feel tension release from your back.

You feel lightweight like you’re floating a bit. It’s as close to a bird with wings as we’ll get.

And as Dancer pose becomes (or is) second nature to you, and you can do before you’ve had your morning caffeine jolt if that’s your jam, then here’s one added useful intention:

Content creation that has grown wildly since around 2015.

I’d been regularly blogging since 2009 (yeah… I’m one of the ones that started back when Facebook, Twitter, and YouTube were the big social media sites, and blogs fell in those categories).

Back when social media was the wild-wild west. 😁

And now this is how we regularly communicate with those we know, and grow ideas and do business life with.

So getting in the habit of doing Dancer first thing can be the way you habit stack to grow your ideas.

…And maybe take a pause to hold the pose a little longer than usual and come up with one creative idea as your intention.

We’ve gotten past the point of just sharing about our immediate lives. We want to share more (in what that means to each of us) and expand what we’re about.

So a hobby or interest that we’re passionate about can be conveyed in photos, videos, and words.

Little did I know that I would be posting about my healthy baked creations. But this has become my passion over the past few years, second to writing.

Dancer pose can help you find what it is that you want to communicate to the world in the first place.

Then when you content create regularly you build something special.

We all start off wondering if we’ll stick with what we’re working on, or branch into something else. It’s all good. It’s always a branching off to the next step on your journey.

And when you put a creative intention out to the world, and you want to contribute as a content creator in some way, that opens you up inside

…Doesn’t that sound appealing to have a unique purpose along with some other activities you love, such as visiting the same stores where there’s comfort and familiarity?

You can run the same track but doing something different with your tracks helps you find a new dimension in your life.

We’re all meant for so much in this life if we stay open.

Your creativity has no limits.

You’re only limited by your beliefs and limitations.

When I went from a traditional college to corporate work path, my creativity drifted and stayed hidden.

Only when I picked up writing as a regular habit and practice did my creative juices get ignited where I wasn’t needing to start and stop to let the creativity flow out of me.

And Dancer pose was one of the first yoga poses that let me feel like I was free to do something outside my structured corporate mindset I had grown.

And you have something in you that is wanting to come out, and the world would love to see… and more of! Unleashing yourself (and maybe with a Dancer pose to start) brings out your best.

For many of us, when we’re in school we’re chasing good grades. But grades never determine whether you’ll have a happy or successful life.

Those that chose an unconventional path to drop out or take a creative arts path I believe helped themselves out, so they could find their deep creative well earlier on in life before practical adult responsibilities grew.

I didn’t do that as I took the traditional path.

The good news is, the second best time to realize your dream or life’s work (especially if you didn’t like your first career or path)… is NOW.

You can restart and pivot. Dancer pose is a good metaphor for pivoting. It can help free up your mind to feel untethered and get on a leveling playing field with yourself so there are no more limitations!

You can start at any age, wherever you are, and whatever you’re doing in life. Your past doesn’t dictate your future abilities.

So use your dreams intentions to bridge your creative self (hmm, a dancer maybe?) that brings new ideas, meaning, and purpose to your life.

That’s where I’m heading now… and you can too on your path.

To finish off your Dancer pose, you can rest your right palm on your heart to get centered and reach back your left hand to meet your left ankle.

You got this! 💃🏻

Wellness Habits Without a Calendar

Wellness morning routines are not easy when you live a busy Western lifestyle.

Cramming in a few minutes to eat healthy, do yoga and get some re-centering quiet time is not usually the routine unless you get up super early as trade off for sleep or staying up late.

I’m exhausted already when I hear how hard charging some people are in their season descriptions… and then I quickly remember that was my life not too long ago when I worked in the corporate world 40+ hours a week and had side hustles.

Wellness can include a healthy eating breakfast that includes matcha sourdough bagel and bread bites. — Matcha sourdough bread and satisfying crunchy chewy bagel 🍵… I couldn’t wait, I had to take a bite! 😋

If you’re of a Vata mind, a structured wellness routine can be challenging as the mind fights against set consistent routines when a routine is what’s needed most. …And heavy Vata minds can’t sit still as obvious signs.

If you carry a Vata mind (that any of us can), you can easily tire from to-do tasks like opening up or pulling out your calendar every day or several times a day. Those simple, but mundane types of activities can be draining.

…Today, living daily aware now years later from what was filtered or partial conscious life, I personally don’t do life without daily checking in on my balanced-imbalanced moods and well… wellness.

Your moods show you what’s going on inside. Your mind-body is intuitive, so it serves you the truth and gives you the information about what you need to restore your health. And, restoring sour moods back to happy and neutral is one way to accomplish more daily.

We all can get affected by external factors that can put us in daily moods. That makes us human. But moods can create more disruption than an external interruption, so it’s better to manage ASAP to nip sour moods in the bud.

As a quick scan, as long as you feel good for stretches of daily moments, and about what you’re doing, you’re probably in good shape. Or you know how to bounce back quickly, so that doesn’t become your season longer than it has to.

One routine I changed up to avoid uninspired moods, is I gave up working on a calendar that I used to color code as a planner. I found better systems that worked for me. And that’s something you can consider for yourself…

To Have A Working Calendar (Or Not?)

On purpose, I avoid having a working calendar these days (and the past few years) as they distract from my productivity.

I do work on other people’s Google and Outlook calendars, but not my own. I’m sure you have examples in your life where you do things differently for yourself than others. I do a much better job and follow through, managing other people’s stuff, as I want to help and serve them the best I can. That helps to keep the balance.

But I found that as pretty colors as my own rainbow calendar looked, I was following it when I didn’t have to. And that was not helpful! So I had to come up with a better way. 🌈

Plus, I also did professional catering management for many years, and all I did was rely on and live off of a calendar religiously year-round, knowing and planning other people’s event dates. And at times, an unhealthy task holding onto dates as though my life depended on it.

So, these days I like to be less reliant on a calendar. If you’re wondering how to live or wean yourself off of a calendar if that’s your want, here are some ideas (and what I do)…

First, I created slightly different weekly goals for each day of the week. And I have deadlines for different tasks on each day, no matter how small.

The thing is, if you don’t apply what it is you’re doing to something meaningful, it becomes meaningless.

On purpose, we’re meant to teach, share, encourage, and use whatever gifts we have, or we lose them. And when we USE them, we get more, and some we may not know we have (e.g. hidden talents) until we get there.

You discover the next talent once you start and develop the first talent. Then you’re ready for more!

And I found calendars got in the way of that as I spent time managing them when I could be working on a talent without working within boxes if you know what I mean.

Like these waffles that can be made healthy.

Healthy chicken and waffle recipe below. 🧇

We all have our special preferences. ❤️

And to make life easy, when I was getting used to the habit of different daily tasks, I set up specific reminders. I’ve learned to let it be easy with no self-imposed struggles or habits. And that takes observation and not being too busy to notice.

It’s also useful to know what day of the week you’re on as the world runs on this time. And if different night TV shows are how you keep it straight, hey that works! 📺

To capture the best of your creative and productive time, find the balance that works for you and where you feel relevant and making good strides. That’s all part of the good wellness journey.

And I found that bi-weekly appointments and schedules can mess that up. So keeping it weekly simple works! 🗓

From experience, I know that building any kind of complicated system is a recipe for disaster in life. 😒

It can build a house of cards that will eventually crumble as there’s too much to manage when the enjoyment factor can disappear one day. Some of the excitement wears off of newness (it always does!).

That’s where the overwhelm and reality feelings can creep in, and easier when you keep it simple from the start.

And after taking a sabbatical in 2016, I realized that sometimes your calendars don’t open up, or they disappear, and then you waste more time trying to backtrack. That’s when I took the hint as a sign, tossed out the calendar and lists, and figured out a more reliable way.

And a way to go digital calendar-less AND paperless.

And to add the internal clock reminders back in… what people in the past probably did before paper was invented.

If you live spirit-led and wellness bound, it’s easier to go to simple ways where you discover your natural internal compass that you learn to trust over time.

And today, you can use digital reminders like alerts or notifications as a backup plan. Those are like a trampoline that ensures you bounce back without falling.

In this way, I haven’t missed a Zoom meeting yet when we were all doing Zoom calls, because my internal clock is wired to the energy around that activity, even if it’s just a one-time event.

And if you’re in a season or work environment where a calendar is expected of you, then you can still do this.

You could go hybrid… using a personal calendar when you have to, and then relaxing the policy when you don’t. 😎

Testing out ways that work for you is a good change to find out what is reliable and helpful for your life now if you want better outcomes, or to improve your life and wellness.

Having been at many jobs, in my wellness balance journey, I realize that none of the tasks are all that significant in the grand scheme of things.

…When you leave a job, you leave the calendar behind. Plus, the next person in your shoes (that you may even train) has their preferred way.

And, the last day of work ends the calendar work cold turkey, and your next day is like the calendar didn’t exist. And then you’re off to your next venture and bigger and brighter things.

When you do this work transition enough times, re-inventing yourself and pivoting, you get the pattern.

You can also can get a-ha’s about your specific past getting you to where you are today. And letting you become who you are today. You can keep moving forward and quicker if you want.

So on that note, I wanted to share 5 quick morning wellness habit stacks that I’ve found useful this season (that may be useful for you).

Habit # 1: Keeping same waking up hours every day even on weekends or days when you don’t have to be somewhere.

This could be what you do today… but also adding a few minutes of intentions time is good for a wellness practice so you’re not just running in the morning.

Intentions could be about what you want from this life, so you can head in that direction and work ON your life, and not just in it.

In the morning, you have the most mind-awakened energy and that can be with or without caffeine.

And you never know what the rest of the day will bring that can change your productivity, moods, or stress level.

Getting up early has a lot to do with the way you’re naturally wired, your environment, and your habits.

Irregular sleep is common with Vata’s (…you too?). In that case, you could challenge yourself to get up earlier than you’re comfortable with, but where you get enough regular 7-8 hours of healthy rest.

Keeping the same getting up hours can calm your Vata. It’s one routine where the instructions are simple.

You can get motivated to naturally get up earlier if you go to bed earlier and if you change up some of your habits like allowing yourself one entertainment show, instead of watching until you’re bored 😊.

Habit # 2: I first drink water and warm water or ginger tea as a primer to get the body running.

And then I work in a preferred green banana, quinoa cereal, lentils, oatmeal, Greek yogurt, OR a fruit smoothie. I mix it up. I may even choose a few from the list.

And then I’m ready for a cuppa joe.

I drink low acidic organic cold brew that I homebrew and drink black or with almond milk (extra calcium) and dilute the acidity further… I don’t have a fancy java machine on purpose.☕️

And my coffee rule is: I don’t drink coffee past 12 noon (…that’s easier than counting cups) or on an empty stomach. This helps with habit #1.

…Oh, and I started coffee late in life, so I’m OK to quit early in the day.

Habit # 3: Ab crunches and yoga wellness

Last time, I talked about losing weight that’s often one struggle aspect of a Kapha imbalance.

And one way I’ve figured out how to incorporate an exercise habit is, I’ve been doing an abdominal crunch challenge (…that may be something to try).

It gets easier as the weeks go by than the first week when it can be a struggle to peel yourself off the mat. But don’t give up!…

In the beginning, all the torso area fat can appear to move to the gut center. But don’t be fooled by the looks as that will eventually turn to muscle if you keep at it. That’s what I plan to do 50 ab crunches per day later. (And if that’s not what you notice if you try, good for you. It doesn’t have to be hard and preferably it’s easy).

The benefit is: strong abs allow your back to strengthen, and each vertebra becomes more flexible. You can roll up more easily like a roly-poly bug (…remember those? I don’t see those around anymore).

And if you start these now (or you take a pilates class), you’ll be better off in your golden years especially when bones get weaker despite the increased calcium and magnesium you may intake.

Falls for women and men are common accidents for seniors. So maybe that gives you a little motivational edge today to start today.

Ab work keeps me grounded, literally. And then while I’m there, I do yoga and exercises. You actually wake up and get happier faster as your endorphins kick in. And you feel more clear-headed because of this, and get excited about your day if that’s what you need this season. That’s well-rounded wellness.

You can get your daily re-centering done on the mat as well. My mat says, “you got this” that’s still my mantra.

Habit # 4: Have a reward activity (or two).

Towards the weekend, I healthy bake in the mornings as part of my wellness routine. This is a reward for me if I’ve met my deadlines earlier in the week. I always have recipes lined up and ingredients on hand, so that’s where the relaxing part comes in. No stress baking.

Another reward is I watch a show for an hour. Usually cooking shows (no surprise there!). One I’m enjoying is about pizzaiolos around the world who’ve opened up wood fire oven pizza parlors. 🍕

Having worked in a pizza shop, I can tell you it’s a lot of fun and one of the easiest bakes to make that brings smiles to faces, young and old.

Habit # 5: Then about an hour after waking up, I start my work that includes the unique daily task goals where I don’t need a calendar (that I mentioned earlier).

I used to reserve the morning for writing because that’s when I could get in my writing zone. But I realized after a couple of years into writing, I can pretty much do it anytime with the same result, as I’ve built up the writing muscles. 💪

And if I had to crank out a quality book in a week, I believe I could. That’s just practice.

And that’s one reason why I think it’s good for anyone to start a daily practice for their creativity and to discover their talents. If you need a quiet environment, a walk-in closet is a good space.

Also, one of the best investments you can make is having an air purifier, not just for the obvious use of better air, but also to cut out distractions with the white noise. And when you’re ready to go to sleep, it’ll help you get good rest and start all over again the next morning. 🌅

And starting with chicken and whole wheat waffles could be protein energy you need to power through your day.

Healthy Chicken and Waffles

For Southern-style brunches, this is a common dish that you can make super healthy and get your daily protein points.

Course brunch

Cuisine American, southern

Author Brandy @ Healthy Happy Life Secrets

Ingredients

chicken breast
apple cider vinegar (with the mother)
bread crumbs

Instructions

Cook chicken breast. Bake on 350°F until chicken is safely 165°F cooked or higher. This usually takes 45-55 minutes depending on chicken thickness and oven placement. For a whole chicken, follow the instructions on the packaging that can be 1.5-2 hours for a small chicken. Check 165°F temperature to be sure.
Add apple cider vinegar to cooked chicken. I use an eyedropper but you can use any method that works for you such as dipping chicken in a bowl of ACV.
Toast panko crumbs and stick to ACV dipped chicken. Alternatively if you want to be super healthy, you can crush sunflower seeds or nuts.
Add any spices you would like (e.g. oregano, thyme, black pepper, cayenne for a hot kick, etc.).