In the month of July, we posted “25 Things You Can Do to Free Yourself From Toxins.” Freedom is not always free. We are blessed to live in America, making us free individuals, but are you free from yourself and your environment?
Here is a recap of our month-long tips and tricks to help set you free. Remember, Healthy Minds, Healthy Bodies, Healthy Kitchens, Healthy Families.
#1: Spend Time with People Who Make YOU Feel Good
Surround yourself with people who make you love the way you are. Call it a family, gang, circle, bros, gals, friend bubble, or leave it unlabeled. You are as strong as the people you surround yourself by, so surround yourself with those who love you, and help you love yourself. Reach out to one of those friends today, and let them know that you appreciate them! Like-minded, kind and driven people will set you free.
#2: Spend Time Outdoors
Americans spend on average 90% of their time indoors. Often forgotten, spending time outdoors is very healthy for the mind and body. , Increasing physical activity, absorbing vitamin D, even just obtaining a higher air quality- make a GOAL of spending 15-30 minutes outside daily. Keep in mind fresh oxygen is the easiest way to stimulate your brain and boost your memory, alertness and wellbeing. Give it a try this week.
#3: Create Something
Clinically proven to reduce stress, lower blood pressure, and improve mental health, simply put- art is healthy. There is no doubt about it. Not artsy? No worries! Try a step-step painting class or pottery class! Want your art to be dual-purposed? Try building a little shelf or stand for your home. Submerse yourself in art, allow yourself to express yourselves, and be you!
#4: Eat Well=Feel Well
Healthy Kitchens & Healthy Bodies go hand-in-hand. Aiming for perfect nutrition can be a loaded-gun, so start off with this tip! Fuel your mind and body with energizing, whole foods! Whole foods are foods that exist in their natural form, such as fruits, vegetables whole grains, lean meats (chicken and fish) yogurt, milk, legumes, nuts, and seeds!
Conversely, aim to avoid highly-processed food, such as fast food, donuts, frozen pizza, and microwaveable dinners. We eat on average 28 times a week- start with one better choice each week, and work towards one each day. Slowly but surely, you’ll find that the majority of the time your food will leave you feeling energized and uplifted.
#5: Get Rid of YOUR CLUTTER
Didn’t quite get to your spring cleaning this year? That’s okay. It doesn’t need to be spring to de-clutter, just like it doesn’t need to be January to start something new. Visual reminders of disorganization can drain cognitive resources, reducing our ability to focus. At first, it may feel like decluttering is more
overwhelming, but once you’ve accomplished the task at hand (your desk, your office, your house!), you’ll find the lack of stimuli is quite liberating.
#6: Take a Soothing Bath
Did you know that submerging yourself in water decreases stimuli and pressure on the body? Quite literally, the bath tub may be the most liberating place in your home. Pair your bath with meditation, magnesium, or Epsom salts to promote detoxification within your muscles. Pro Tip: avoid the overly fragrant, artificial bath bombs, and try using natural options such as essential oils, and Epsom salts from the pharmacy section of your grocery store.
#7: Stop Comparing Yourself
Mind over Matter. How you think about yourself can either shackle you down, or free you. Remember, Comparison is the Enemy of Joy. Focus on your strengths, and the things you want to improve to become a stronger version of yourself. Avoid comparing yourself to someone else’s “highlight reel” and look at the REAL you. The beauty within is eye-catching.
Naturally, we avoid things that cause pain and discomfort. And to some, the mere idea of stretching is painful. However, a good stretch session can release stagnation from the muscles, release endorphins, and improve mental health. So, dedicate 5 minutes to stretching today- your body and your mind will thank you!
#9: Spend Time in Quiet
Did you know that sensory deprivation is used to relax the mind and the body? Turn off the lights, turn off the sounds, and relax in the stillness of the world. Weather it’s in front of the fire, in the bath, on the couch, or just in a corner away from others, take at least 5 minutes to yourself to enjoy the silence.
#10: Take a Break from the Screens
Increased screen time has an inverse correlation with nutrition choices, physical activity, stress, and sleep. Meaning, the more time we spend on our screens, the less time we spend making quality choices for the foods we consume, listening to hunger and satiety cues (instead of boredom cues), and moving our bodies. According to a study from the National Library of Medicine, leisure screen time of 1.5 + hours a day for adults were associated with a 26% higher BMI, 29% higher waist circumference, 25% higher fat mass, and 24% lower VO2peak. So just a tip~ take a break from the screen Pick one day each week where you do not do any social media, television, news, etc.
If you aren’t seeing a trend yet….. rest is important for you! Rest Days are just as crucial on your journey to a stronger version of you as exercise days are, so- make sure to pick at least one day a week where you get AT LEAST 7 hours of quality sleep, and take the morning off. Go for a gentle stroll, sip on your coffee, and relax.
Practicing Gratitude is a way to reflect and be happy for the things you do have rather than focusing on the things you do not have. Tip for the week: try to jot down or think of three things you are thankful for today.
#13: Take a Weekend Trip
Summer is for adventures, but they do not have to be expensive. Be a tourist in your own town by trying new things or festivals in your area. Studies from Allina Health say that taking time away from your job or regular routine can have physical and mental health benefits. People who take vacations or day trips have lower stress, less risk of cardiovascular disease, higher motivation and a better outlook on life.
So don’t feel guilty about taking a vacation…YOU DESERVE IT
#14: COFFEE LOVERS this one is FOR YOU
Steve Jobs, Micheal Jordan and Oprah Winfrey. What do they all have in common? They all wake up early and start their day out with a warm beverage. Having something to look forward to in the morning can help you wake up easier and reduce stress with getting to work or school on time. If it is coffee, try using a healthier form such as RASA coffee (DM US!!) mushroom coffee, adaptogenic herbs or blonde blends. Tip for the week: try to wake up 30 minutes early, grab a cup of coffee and plan out your day
#15: Spend quality time with your loved ones
Family is important. In more ways than one, spending quality time with loved ones is good for the mind, body & soul.
Studies have shown (over and over again!) that spending time with family can help reduce stress and anxiety, lead to a healthier lifestyle and extend your life. Family (or friends that turn into family) gives you the motivation to be the best version of yourself. Tip for the week: schedule a family “hour” this week, whether it is game night, a walk or going out bowling or mini golf.
#16: DO MORE of What YOU LOVE
One better choice at a time will create a cascade of health, leading to a stronger version of yourself. So find something you love – dancing, clubbing, group fitness, coffee, friends – and LATHER.RINSE.REPEAT!! It is a beautiful day to make beautiful decisions. Try something new this week, or make more time for the things you know you already love.
#17: Eat an Antioxidant-Rich Diet
Antioxidants are a fool-proof way to remove toxins from the body. They help improve digestion, increase circulation, decrease inflammation, and aid in healing of the skin. Combined with healthy lifestyles, they serve as anti-aging, youthful fountains of health and happiness!
#18: Consume Prebiotic-Rich Foods!
Good Gut = Good MOOD
Prebiotic-rich foods promote digestive tract function and help you feel better with food!
For those unfamiliar with prebiotics, Arlene Semeco, MS, RD (Healthline) defined prebiotics very well by saying: “Prebiotics are a form of dietary fiber that feed the friendly bacteria in your gut. This allows your gut bacteria to produce nutrients for your colon cells, which leads to a healthier digestive system.” By consuming prebiotic food we are helping our GI tract and obtaining the best nutrients as possible with a healthy gut. With having a healthy stomach, we can reduce stomach cramps, moods from pain and feel better about fueling our body correctly.
Everyone is different, so everyone’s stomach responds differently to foods. Tip for the week: try adding 1-3 of these foods below to your meal plan this week!
#19: See the Good
Healthy Minds is a course offered by Prospectively healthy that promotes self-love, positive affirmations, and healing for the mind. If you do struggle with self-care, life balance or positive mindsets, come check us out! It’s probably the most difficult skill we teach, but by far the most important! Take each situation that seems negative, and start listing the positives. Eventually, the positives flow naturally, and the world appears in a brighter light.
#20: Change Up Your Work Out
Exercise is a HUGE WAY to reduce toxins. However, each muscle group needs to be stimulated every 96 hours to gain muscle mass. Not to mention, repetition leads to lack of stimuli, boredom, and thus, burnout.
To continue healthy habits….switch it up! Here are a few tips:
~Try a yoga studio
~Sign up for a boxing class
~Take your workout outside
~Bring a friend with you
~Try a group fitness class
~Take your exercise out to the waters: swimming, paddle boarding and kayaking are great upper extremity and core exercises.
#21: Healthy Kitchens
Healthy kitchens don’t happen over night. This week, as you do your normal grocery shopping, aim for 1/3 of your groceries to be fresh (dairy, meat, or produce). Find one item that you normally buy packaged, and see if you can find a fresher option!
#22: Drink PLENTY of WATER
We are over 2/3 water, so when we are dehydrated, there is a lot of us missing! Increased heat, exercise, and stress all use up water stores within the body. So, avoid damaging symptoms of dehydration such as headaches, lack of motivation, loss of energy, sugar cravings, false hunger cues, and muscle cramps by consuming at least 1/2 your weight in ounces of water each day! (i.e. 150lb person should drink 75 ounces!) Or, skip the math and aim for 96 ounces of water daily for the average healthy adult.
#23: A Challenge- Downward Dog Pose
Downward Dog. Oh, the infamous Downward Dog Yoga Pose. Down dog is an advanced yoga pose, that is not achievable for everyone. However, the benefits of the inversion and the stretching are worth the effort! Start by placing your hands on a desk, or counter, creating the “Downward Dog” V. Slowly, as you become comfortable with the pose, move to lower elevation, such as a chair, or stool. When you feel comfortable here, aim for the ground! Remember, your feet don’t have to be flat on the floor and your legs don’t have to be perfectly straight for the pose to be beneficial! **downward dog is not recommended for individuals struggling from hypertension**
#24: MORE YOGA POSES
More poses for tension relief
There are a lot of poses that are aimed at releasing stress and tension in the body. Today, try a restorative Asana called “supported fish”. Lying in bed, prop your shoulders and head up on pillows to create elevation. Knees together, slide your feet up into bent knees, feet flat on the bed. Then slowly release your knees outwards to create a “butterfly” shape with your legs. Let your arms open up wide to the sides, and relax. Close your eyes, practice deep breathing, and enjoy.
#25: Do what fits YOU best!
Just a reminder- Health is a spectrum. It’s all about becoming the stronger version of you. Not of anyone else. Make one better choice at a time in your life- whether it be healthy minds, healthy kitchens, healthy families, or healthy bodies- and stick to it. When it becomes part of the new-you, start another.
Keep searching for the motivation to move forward, show gratitude for your progress, and remember to celebrate even the smallest of wins.
We hope you found these tips helpful, and we look forward to seeing you in class.