My friends, it's no joke to maintain inner and outer ease. From moving your body, meditating, invoking a spiritual practice, it can feel like holistic wellness is a full-time job (and, you already got one of those!).
Instead of fighting time to create the life we want to live, we must learn to SYNERGIZE our lifestyle, our bodies, our values, our responsibilities, our spirituality, and our mindset to create a wellness practice that works for us.
Take a few to read over these 10+ daily practices. If you're inspired by any of them, write down one thing you can do tomorrow without heading to the store, or spending any money.
My 10+ Daily Practices For Maintaining Inner And Outer Ease
1) Morning Medicinal & Immune-Boosting Tea Ritual
Depending on my mood, what my body is telling me, and the season, I'll switch between a few different medicinal and immune-boosting teas.
- Apple Cider Vinegar Tea: 8 oz of filtered water (I use Berkey filters) and 2 tbsp of organic ACV. Honey to taste. Apple cider vinegar has a crazy amount of health benefits from helping you lose weight, lower cholesterol and blood sugar while aiding in digestion. I know we can all use help with our gut health considering the state of our food and typical inflammatory American diet.
- Spicy Immune Boosting Tea: If your body is telling you it needs an immune boost, follow the recipe above, but add ginger, lemon, cayenne, garlic, and honey. Recipe and more info here.
- Ginger Tea: Need to warm up in the winter months, or having some digestive upsets? Ginger is your friend. Make fresh ginger tea with ginger root, simmering with water for 15-20 minutes. Get the Ginger Tea recipe here.
- Winter Cider: as a long-standing folk remedy, winter cider boasts all the medicinal qualities needed in the winter: warming and immune-boosting. Take a shot of winter cider every morning, or add it to 8 oz of hot water for a nice tea. Winter cider takes 4-6 weeks to ferment, so get started early with the recipe here.
- Lemon & Water: Also good for liver stagnation and liver detox, lemon water is a great way to wake up your digestive system in the morning.
2) Brush Teeth With Natural Products
I use Uncle Henry's natural products out of Seattle, Washington. I use the All Natural Tooth Powder, Tooth & Gum Elixir in some water for mouthwash daily, and the Tooth Whitener every now and then. I floss every single day without fail. Some people worry about using natural toothpaste and it's effectiveness without fluoride; however, after a recent cleaning a couple weeks ago, I was told by my dentist that my teeth are super healthy. When I asked if there's anything I should do differently, they said to keep doing what I was doing. Feels good that using all natural products for my teeth makes a difference. Highly recommend Uncle Henry's!
3) Stretch, Yoga, and Walk
Moving your body is so very important. How many of us spend our days (and nights!) sitting on our booties? If I could guess, I would say that you spend the majority of your life sitting: driving, working, eating. It's a bit freaky, right? It's super important to move the energy within our body through simple stretching and yoga, depending on your time constraints. I highly recommend Yoga With Adriene who offers free (virtual) yoga videos every Wednesday. Subscribe! Make a conscious effort to stretch your body post-waking, or set aside 15-30 minutes for yoga daily. This is a wonderful investment in YOU. I also take walks around my neighborhood if my body is telling me that is better for today.
4) Read & Personal Development
I'm on a never-ending quest to create the best person I can possibly be so that I can make a positive impact in the world through my life. I love reading and have always loved researching as well. I dedicate at least 10-20 minutes to reading and researching daily --- oftentimes, more! You can always fit in reading while waiting for appointments, quick work breaks (reading outside is a major plus if you work indoors!), or before you go to sleep. If you commute, consider listening to inspiring and educational podcasts.
My naturopath prescribed me a handful of supplements that I take daily. The daily dosages I take vary from what the bottles recommend because of what my body needs. I feel good when I take at at least a multivitamin and vitamin D. If you're unsure about what supplements to take, set an appointment to see a naturopath doctor.
Here are the daily supplements I take:
Metagenics Phytomulti: This plant-based multivitamin protects the health of your cell integrity and DNA stability.
Biotics Bio-D-Mulsion Forte: Vitamin D is incredibly important for preventing age-related diseases like cancer. We typically receive vitamin D (which s actually a hormone) from exposing our bodies to the sun, but lots of us need to supplement because we work and live inside. Plus, sunscreen blocks out UVB rays, which are necessary for vitamin D creation. The second best way to receive vitamin D is through plants. For more information about this, check out this video by Dr. Rhonda Patrick.
OrthoMega: This Omega-3 is fish-based, so once I'm finished with the bottle, I'll be seeking out a vegetarian version. Harvard's School of Public Health states "Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables" and Omega-3 is only found within food. This means our bodies are unable to produce this type of fat without consuming it from our diet and / or supplementation. Additionally, "Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions," says Harvard School of Public Health. Definitely a great supplement to have on hand!
Twinlab NAC: If you know much about Traditional Chinese Medicine, keeping the liver detoxed as a main part of your wellness regime should come to no surprise to you! This is why it's extremely important to supplement your body to ease the detox load in in your liver by taking NAC daily, which is an antioxidant fantastic for keeping your liver in working, happy and healthy order.
Thorne Zinc: Zinc is a pretty important mineral, which contributes to the proper functioning of the immune and digestive system, control of diabetes, reduction of stress levels, energy metabolism, and an increased rate of healing for acne and wounds. (Source). It's especially important for those of use eating a plant-based diet.
Jarrow Formulas Methyl B12: B12 is necessary for healthy nerve function and is a fantastic supplement for those of us eating a plant-based diet.
RLC Labs Iodine 12.5 mg: I take Iodine for breast & thyroid health, so this isn't a necessity for everyone. If you want to learn more about Iodine and breast health, read this article from Global Healing Center.
Additional helpful supplements:
Vitex Chasteberry for regulating your menstrual cycle and hormones
Red Root Maca for fertility and balancing your hormones post synthetic birth control use
Slippery Elm for intestinal and colon health
6) Earthing And Grounding
Spend too much time indoors? Make it a habit to break up your day and head outside: don't let the weather stop you! If it's cold, bundle up. If it's warm, even better. I try to put my bare feet on the ground at least once a day, if not more. You can sometimes find me at the local beach with my feet buried in the sand. Remember that your shoes serve as a barrier between your body's energy and the earth, so leave those puppies inside and spread your toes in the green (or sand!). There's nothing more calming than connecting your energy to the earth's. Check out this website for more on Earthing.
7) Enjoy 3 Plant-Based Meals
In the morning, I aim to hydrate before I consume any food. This is mostly to wake up my digestive system with ease, before I force it to digest after a full night of sleep. Feel free to start with ACV + h2o, or with the rehydrating morning ritual. You've probably heard about drinking lemon juice in water, too, so whatever feels good on your body: do that.
One tip: refrain from drinking coffee right when you wake up. In fact, I would go so far as to not recommend drinking coffee at all (coming from a prior barista and coffee-lover, this is huge!). Coffee creates the same reaction as the flight or fight response within your body, shooting up stress hormones, which can cause lots of digestive issues. Not only that, but coffee can negatively affect your breast tissue if you have fibrocystic breast disease. Consider replacing coffee with kombucha for an extra kick of probiotics and gut health to start your day.
After I hydrate, I make something for breakfast, like a smoothie with oats & fruit & greens. I'd like to get a more powerful blender, so I can integrate more greens in my smoothies, like kale. Again, everything I eat is plant-based with very little dairy / cheese. I often make vegan pancakes, which feature ground flax seed and ACV. Perfect! Nothing better than a little enzymes and fiber to get your morning going.
For lunch, I typically eat a grain + bean concoction, or eat a veggie-based sausage. I love me some avo toast with cilantro and making them for lunch as well.
Finally, for dinner, Jeremy and I make a massive nourish bowl, summer pizzas, bean tacos, or thai / veggie stirfrys. So yummy!
8) Hang Out With My Kitty
Cats have been known to lower depression and anxiety (source), so I always get a little kitty loving in throughout my day. A major plus is that I work from home, so I'm able to hang out with George all day. He's usually sitting at my feet, waiting to share a few meows with me, or curled up next to me on the couch (like he is right now!) If you have a furry friend, be sure to take intentional time to give and receive the love, and if you don't have a furry friend, consider volunteering at a local shelter.
9) Intention Setting & Daily Note Taking
Writing down my intentions, or focuses for a day, empowers my daily decisions. I love reviewing oracle or goddess cards in the morning, read over the Tip Off for cosmic advice, and take intuitive notes about what I'm feeling. I often research and read a lot for not only my job, but for this blog, and I have a lot of questions that I track within my notebook. Hat tip to author & creative Todd Henry for the idea: it's been incredible to track all the questions I have, then find their answers. Many of those answers you find here in this blog!
10) Maintain A Positive & Creative Perspective: It's All A Lesson
What I believe is super powerful is the ability to maintain a positive and creative perspective, especially when shit hits the fan. At the end of the day, it's you and your body and the life you're creating. Are you doing what you want to be doing? Are you creating a life you're proud of? When things go wrong, do you blame others, or do you take personal responsibility? A major player in empowerment is personal responsibility. When you say, "Yep, I could have done that better. Yep, I deserve more. Yep, there's a bigger lesson here that I need to learn." Because, that's what it all is: a big, fat lesson. If we could play a bit more and take responsibility for our happiness, I believe it'd be easier to tap into our intuition, our bodies, and do what works best for us.
Bonus: Weekly Oil Pulling
These is one ritual I weave into my life on a weekly basis: oil pulling. Oil pulling is an Ayurvedic practice that pulls toxins from your body, through the gums, by swishing oil in your mouth for 20 minutes, or so. Additionally, according to WebMD, "oil pulling helps against gingivitis, plaque, and microorganisms that cause bad breath". I personally use sesame oil as it's been touted as better than coconut for this practice. Always spit the oil in the trash afterwards as it can clog your sink, and introduce toxins back into your body if you swallow it.
Real wellness is not necessarily about how we look on the outside. Although maintaining a healthy and happy weight for us is important, figuring out what feels good to us on the inside is how we create a life that feels right on the outside. Intuition + Movement = Ease. Yes.
We must stay attentive to how we create our lives on a daily basis if we want a life of ease. Do what feels good for your body daily, mix it up, and choose a few daily rituals that matter to you and you start to make a positive difference in your life that feels so damn good from the inside out.
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