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. 👙

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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! 🙏

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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. 🌱

…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 partial paper towel and full soak seed with water. Wrap around the entire seed, but don't leave too much excess paper.
Place the seed in a sealed plastic bag (works best) and set in a darker, cool room temperature place in a place you don't forget about.
When the paper towel starts to dry out over the days, moisten with fresh 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! And if your seed crack breaks the seed (no worries and don't give up), keep the seed half that has the root.
When you see an obvious root bud growing, you can place 3 toothpicks evenly around the seed and set in a drinking glass or container with a rim. Glass works nicely so you can see the roots from the outside. Then add water so the bottom and middle of the seed is "bathing" in the water, but the top of the seed does not need to be submerged in water.
Over more weeks, you will see a green stem grow upward and eventually leaves will sprout (months later). Enjoy and keep adding water to your glass as your seed roots are thirsty. The roots will eventually outgrow the glass where you may then choose to transplant to a larger vessel. This is a great easy project for the Kindergardener in each of us where the roots go down and the plant goes up!

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27 Habit Tips for Your Wellness New Year

Happy New Year’s resolution practices are a concept of yesteryear, better replaced by a wellness new year.🌱

…And better formed habits (in my healthy list below).

But resolutions are still embraced by some as it’s commonly referred to around the world.

And for others of us, we’re open arms to big changes we want to make and a healthy world revolution to head into a better future world… oh, and to make up for the losses from the past few years.

And in light of the global events affecting us all over the past few years, our world needs more uplifting. We don’t need more challenges. We need a revelation. Amen?

And maybe for you (like me) starting goals in the coldest, winter months in the U.S. is not the easiest plan to stick to and would be preferred in warmer and summer months when we have higher serotonin levels and more natural Vitamin D sunshine.

…And, that’s a time when we’re more active, happier, and apt to make changes.

So, on that healthy intention, you want to set yourself up for success and feeling good for better mental health this wellness new year (…and that’s better than last year).

When you can show up as your Best Self, then you have a chance to make a better and bigger impact. Being healthy and happy matters. And even more so as parts of our lives have become initially harder to eventually make it easier (…I believe).

And I also believe that’s where our world is headed. We see this fueled faster by new technology 🚀 advancements and awareness-growing of the need to save our planet.

And that means some of the old ways we did daily life… and the resolutions we once hung our baseball caps on… will change.

But one area that won’t change and can stay traditionally evergreen 🌲 is a wellness new year plan that will help keep you going year-round and that you can count on consistently. If you show up, it’s available.

…And these natural pinecones (above) showed up in my view, which to me is one of nature’s beauties. It also serves a purpose where the cone protects the precious seeds inside.

This natural miracle hasn’t changed through generations.

And like traditional pinecones, if you want to embrace traditional resolutions, then go for it…

Isn’t the post-2020 famous saying?… You do you.

Either way, here I share some of my better health and wellness new year habit tips (…27 to be exact) that give you a better wellness new year list to practice, so you can better navigate this new emerging world of changes.

1. Drink more water naturally. When you jump up and down or run circles cardio-exercise, you naturally are thirsty

2. Improve your mind-body health

3. Gratitude keeps pride in-check

4. Eat a diverse variety of healthy foods

5. Work on daily body balance and yoga that helps in years to come

6. Improve your heart health with cardio and healthy cholesterol levels

7. Write daily (or find your daily creative practice)

8. Color your world with inspiring home and clothing choice colors

9. Learn something about yourself, deeper than you normally would

10. Start mornings eating a plant-based meal (...cool beans?)

11. Add more spices (and make your own punchy, hit-you-in-the-nose with anti-inflammatory gut clove spice blends like in holiday gingerbread or exotic Ras el Hanout spices with fennel, coriander, cinnamon, black pepper, and cloves.)

12. Do-it-anyway yoga (and any which way you can!)

13. Get enough amino acids (starting in the morning with your protein sources)

14. Put out a bowl of no-prep easy, healthy snacks (e.g. carrots, nuts, and apples)

15. Pause on feeling-frustrated and change the air you breathe by stepping away

16. Change your anxious tunes in the morning with calm breaths

17. Change your worry thoughts in the evening that stir up

18. Change your rainy-day moods with the environment around you

19. Change your negative thoughts at the gate so they build up and become your day

20. Scan the headlines and read one healthy growth article a day

21. Choose the recycling option even if takes just a ‘lil more effort as you’ll feel better you did for our planet…. and you can appreciate all the bean cans you consumed 😊

22. Remove some of the older digital overwhelm habits you no longer need

23. Spend a rainy day weekend organizing your belongings (and feel lighter afterward). Rock out to some good tunes while time melts away 🎶

24. Find your share-to-the-world message that’s part of what you do. This builds your self-worth and confidence as you get better at your talents

25. Prepare more plant-based meals. It’s easier to get veggies and lentils in if they’re cooked or ready-to-go, and in your kitchen. You could have a leftover dish for breakfast so your drinking coffee has a happy landing

26. Spend time in nature. You get out of your busy life and into the busy bees doing theirs 🐝

27. Embrace the neti pot. This is what our new world can be all about… clearing out the old stuck mess, and bringing in fresh ideas that work for us. We need the new. And happy new year! 🎉

If you want to see what your body is trying to say to about the balance it needs, take the Body Balance Quiz (…and if you already did it last season, do it again this season as our bodies are always changing. 🧘🏻‍♀️)

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Self Love Quotes for 30 Days

Self love quotes and thoughts are one way we can count on to feel-good daily.

You are loved.

…Btw, how are you inside these days?

Because life is more than our situations and what appears on the outside.

Bringing in joy is what can keep us going.

And self love quotes can get you through and growing.

These days, I’m counting down the days with Advent chocolates and tear and share healthy-inspired Greek yogurt brunch recipes enhances life… (brunch is my favorite meal 😊 that comes from a decade of planning parties).

…And the holidays aren’t over yet, but a New Year can be exciting, relaxing, or a stressful time…

I hope and choose for the former every time… and I bet you do too.

One thing that we all wonder about is what a new year will bring.

And besides putting out a spread of healthy baked sweets, I’m working on cranking out a New Year’s List ✍️ of healthy mind-body tips that’s growing daily… and should be ready next time (on this blog) after I bake my 4th batch of healthy gingerbread cookies.🫚

…And before January 6th (that’s Epiphany Day with a capital “E”) that’s meant to be a hope-filled day, that somehow got erased by an unrestful Capitol political news headline.

I grew up in the DC metro area so it’s close to home.

I had to work hard to find peace amongst chaos.

That what I now value most. There’s no price you can put on calm and peace. It adds years to your life.

And we’re built with these calm, loving ways inside us.

And we can find in our daily quiet time.

Yoga is one of my ways.

And in your way, you can look for more hope and encouraging messages to help your cause today.

On that mission, below is a list of self love quotes and empowering reminders for good vibes that you can check out and think about today. 📝

Healthy challenge yourself… 💪

And these also make good journal prompt ideas, so you can better breathe in your best self today and breathe out what isn’t helping you grow into tomorrow.

Repeating self-love quotes are your ticket to reframe daily happiness and the way out of mental blocks that are holding you back in this life and season.

You don’t have to wait for situations to change… it’s YOU and your perspective that can be changed in an instant positive reframe.

And when you do, you reap mind freedom.

It’s the difference between abundant mind vs. victim mind and sad thoughts.

That’s my transformative story in a nutshell.

Because I didn’t grow up always feeling loved.

So point #1: ALWAYS remember you are loved. 🥰

And here are 30 self love quotes you can repeat to yourself in a mirror for your best day and year…

1. I am loved.

Because I am here, I am loved. I don’t have to do anything or be a specific somebody to be loved. I can just be.

“Love thy neighbor as you love yourself.”

Am I loving myself?

2. I have peace.

I am filled with a sense of freedom from worrying about _____.

“Peace be with you.”

Do I feel peace?

3. I am beautiful inside and out.

As I age, I become more beautiful as a person. I may have even traded in my old caterpillar self for my new butterfly life fluttering around in life’s abundance.

“Outer beauty attracts, but inner beauty captivates.” -Kate Angell

4. I have infinite wisdom.

I operate from more wisdom today than I did a decade ago. I’m not the same exact person.

I’m better and the world is gaining from me showing up with better self-wisdom.

5. I am strong.

I have areas of great strength. I’m going to pay attention to where in me I’m naturally strong.

Maybe I’m a good listener or I have strong arms or knees.

And I am strong in healthy convictions for what I stand for. And when I’m weak I’m strong because I lean into areas I need to make me stronger.

6. I am unique.

“By being yourself, you put something in the world that was not there before.” -Edwin Elliot

“You are fearfully and wonderfully made.”

No one is you except you.

7. I am creative.

I was born with creativity. I may not be able to get creative every day, but creative new ideas are born daily in me. Some good ones I can use or sit with for a moment and let go of others to share the wealth and let others take action on the same idea formed in them.

8. I am grateful.

I look at ways to be daily thankful, find the blessings in the daily miracles, and appreciate what I have by seeing what life used to be like or could be like from others who are less fortunate in those areas I’m grateful for.

“The grass is greener on the other side.”

I’m on the other side.

9. I am contributing.

I have offered to the world the most valuable things to me. And I have so much more to give, and that will give me more.

I’m going to make note of ways I’ve grown into a better person and today are more helpful and have become useful to the world.

10. I am calm.

I don’t let my situations raise stress in me.

I know I’m better off and make better decisions by staying calm every day.

11. I have control.

I don’t let my emotions or thoughts control me. I manage my self-control so that I’m not the source of problems, and that leads to better relationships, finances, and health.

And I’m patient.

“Haste makes waste.”

…Aren’t you glad you waited?

12. I know where I’m headed.

I know which direction I’m heading in and have a few ideas in my guiding gut as to what my next steps are.

I’m constantly working on improving and that always leads me to the right and better path. And I know what directions I won’t take again, and that helps lead to a better life.

13. I am healthy in both my mind and body.

I respect and take care of my inter-connected mind and body even better than I take care of my material things.

I have peace about myself. I don’t let thoughts that hurt my actions take over.

I think regularly about how I maintain a healthy body so I can live longer with more energy.

“Laughter is the best medicine,” and “an apple a day keeps the doctor away.”

14. I am organized.

I’m organized and that helps me feel at peace because the weight is lifted off my shoulders. And I have more time to work on my priorities and things I enjoy.

15. I am helpful.

I use my skills, gifts, and abilities to help the world.

Just this week I helped ____________.

16. I’m giving.

I help, collaborate, give, and share with the world.

“Do unto others as you would like done unto you.” (The Golden Rule)

17. My life has meaning and purpose.

I matter. And I’m here for a reason besides what I do to put food on the table.

My being matters.

18. I have intelligence.

I am smart and naturally wired for intelligence in specific areas that I know today and some I’m looking forward to discovering.

19. I have hidden talents and abilities that will emerge when I’m ready.

I can encourage or support, teach, know, and lead. And as I use these abilities, I will get and grow more.

20. I’m destined for success with my beliefs.

Where I started small, I can end up big. Through time I’m gaining experience and wisdom that will be productive.

The last often finish first.

21. I have joy.

Today I will have joy. And tomorrow I will have joy. I will use my senses to find joy…

[Every day I will find evidence that I’m lucky to be alive.]

This can be from seeing nature or beauty out of my mind, and beauty is in the eye of the beholder.

…From tasting something delicious or comforting that I savor.

…From smelling something pleasantly fragrant that calms me.

…From touching something that is soft.

22. I belong.

I know where I belong in the world and have groups that I belong to.

They share beliefs and thoughts for similar causes. We share and do life together.

And I’m at ease with them as they are with me. There are always loving people around who support me. And I’m meeting new people all the time.

“When one door closes, another opens.”

23. I know who I am.

And I’m valuable to the world whether or not the people that raised me or my family of origin gave that to me or not. They did the best they could…

And my worth is not based on their lack and what they didn’t know. It is what I better believe and the more amazing person I choose to become, despite my differences that make (and made) me stronger.

24. I am forgiven.

For all my past wrongdoings, I am forgiven. And in my overflow, I can forgive others who really hurt me, so that I can move on peacefully.

25. I am healed from past wounds.

I have forgiven those who hurt me. And I released those burdens so that I can be healed. And I have purged those emotions from me.

I use old scars to be the best person I can be to myself and the world.

This is the one of the greatest keys to start self love. If on the other side of your pain, you can repeat this daily in your self love quotes… you will unlock your freedom.

26. I have healthy interests that keep me curious.

Staying in wonder keeps me growing and young at heart. The kid in me never dies even though I’m glad I grew up.

27. I have grown.

I’ve not reached my destiny, but thankfully I’m not where I once was. And I’m making progress every day trying, taking two steps forward and fewer steps backward.

It’s okay to be the tortoise. I’m in my own race.

I know when I’ve won.

28. I have self-confidence.

I am able and capable…

And unstoppable.

29. I feel good about my future outlook.

I have a lot in store for the future. And my positive outlook will help me get past and through tougher times.

Going through is the fastest route with the deepest impact on the other side.

30. I know my good values.

I know what is important to me and I will not waiver in my integrity to myself that the world benefits from.

My good intentions will bring about the best outcomes that lead to the doors that are meant for me.

And I will not worry that I made a wrong turn because I acted truthful, good, and kind. I will be rewarded because of my good intentions.

And these are 30 self love quotes and reminders you can say to yourself anywhere and anytime to restore your morning thoughts, negative thoughts, and inspire your every day. 🧡

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