Posts for tag: trends
When was the last time you made time for yourself? When was the last time that you put your personal needs and wellness before everything and everyone else? For many of us, our families, friends, careers, and household responsibilities tend to take precedence over our own self-care. We give love, compassion, and attention to those who mean the most to us, but often neglect to shower ourselves with that same love, compassion, and attention.
In 2018, a shif occured from self-care being viewed as an indulgence and a luxury to self-care being an essential part of our everyday lives. This is a trend you should absolutely get on board with!
A daily self-care routine is not as time consuming as you might imagine it to be. When we are feeling our best, we are capable of being our best in all other aspects of our lives. Making the time to take care of your mind, body, and soul will not only improve the quality of your life but can also improve your overall health and wellness, as well as your relationships and career.
There are so many ways to give yourself a little extra TLC and how you care for yourself on a daily basis is different for each and every one of us. What’s great about a self-care practice is that you can mix and match your practices and every day can be different. What’s important is that you remember to set aside a little time just for you.
Here are some easy self-care practices to get you started:
Take a bubble bath or long shower
Turn off your devices for two hours (or a set amount of time)
Get a manicure/pedicure
Create a list of what you are grateful for and/or proud of
Read for pleasure
Take a yoga class
Try a guided meditation
Play with your pet
Go for a walk
Practice your passion
Schedule a massage
Get a HydraFacial or other skin treatment
Do an at-home facial mask
Invest in quality self-care products (haircare, body wash, lotions, oils, cosmetics, etc.)
Make a hot tea and listen to music, a podcast, or watch a documentary
Take a nap
Practice the art of doing nothing
Prepare a nourishing and healthy meal
Treat yourself to a homemade dessert
Look in the mirror and say, “I love you,” “I’m proud of you,” “You are beautiful,” and any other positive affirmations that you can come up with
There are endless ways in which you can practice a little self-care on a daily basis. Our advice to you is to do at least one thing just for you every day. Pick one of the above or come up with your own and start the self-care and love today!
Inflammation is the root of all bodily evil. Inflammation is linked to nearly every chronic disease and is at the source of physical pain. Chronic inflammation has been connected to cardiovascular disease and autoimmune disorders, among a long list of other detrimental maladies. The good news though, is that inflammation can be controlled and even eliminated through your diet.
Superfoods are foods that provide greater health benefits than other foods. This is due to their high concentration of vitamins, minerals, and nutrients. Most superfoods are plants. Kale, quinoa, broccoli, blueberries, chia seeds, green tea, and turmeric have long topped the charts of super powerful foods that can reduce inflammation, as well as lower cholesterol, decrease oxidative stress, protect your heart, strengthen your immune system, and even prevent cancer.
But watch out, there’s a new member on the scene and she’s incredibly powerful!
Moringa is a tree that is grown in tropical and sub-tropical parts of Asia, Africa, and South America. While this tree and its leaves, pods, flowers, seeds, fruit, and bark have been used in herbal medicine for centuries in the countries where it naturally flourishes, it is only recently become more widely known and used in North America.
This year, moringa really took the center stage. It is most commonly found in powder form, which is simply made from grounding up its leaves. Moringa is a popular add in to smoothies, acai bowls, juices, salads, and beverages like kombucha. The powder has a mild nutty and grassy taste, similar to an earthy tea.
Moringa has 3.5 times more calcium than cow’s milk, 9 times the protein of yogurt, 10 times the vitamin A of carrots, 15 times the potassium of bananas, 12 times the vitamin C of oranges, and 25 times the iron of spinach.
Moringa is one of the strongest natural anti-inflammatories. It is even stronger than turmeric! This vibrant green superfood has 15 anti-inflammatory and pain-relieving nutrients.
One of the easiest ways to take control of our health and wellness is by taking control of what we are putting in our bodies. Adding superfoods like moringa, chai seeds, hemp seeds, cacao, and flax seeds to your smoothies, pressed juices, fruit and yogurt bowls, acai bowls, or salads is the easiest way to load up on these nutrient-dense foods.
The results can be truly life changing and life extending!
The ketogenic diet, good fats, and mitochondrial health are ranking high right now on the trending scale of 2018. The word mitochondria probably induces a flashback to when you were a kid in science class learning about the parts of cells. Just to remind you in case that particular lesson in science class didn’t stick with you, the mitochondria is the power plant in the cell that turns food and oxygen into energy.
So, how are these three buzzing words interconnected? Well, in order to obtain optimal mitochondrial health, you need to fuel this very important part of your cells with good fats. The ketogenic diet is a diet that focuses on eating a lot of good fats. While we don’t promote any one way of dieting or eating, we do believe it is important to eat enough good fats in order to fuel your power plant and other systems and functions in your body.
The most common and noticeable symptom of cells' mitochondrias performing at a sub-par level is the feeling that you can’t pinpoint something being wrong but you just kind of feel like crap. It is probably safe to say that every one of us has felt this way at least once before. Your body and brain are heavily dependent on good fats being a steady part of your diet.
The trend of 2018 is pro-fat! We all know that not all fats are good fats though. Even when eating good fats, you still need to consider their caloric value in order to stay within your normal daily caloric intake. Two of the most popular good fat foods are avocado and coconut oil. Other good fats come from dark chocolate, cheese, eggs, fatty fish (salmon, sardines, herring, and trout), nuts, chia seeds, extra virgin olive oil, and full fat yogurt.
The benefits of a diet rich in monounsaturated fats (good fats) can also include a reduction in the risk of heart disease, cancer, and inflammation. Many of the animal and plant-based foods that are high in monounsaturated fat also have a long list of other benefits, vitamins, and minerals. When you fuel your body with the right types of foods, the result will not only be noticeable but long lasting.
If there is one thing that you are going to make a personal priority from this moment on it should be sleep. Not only is it important to get enough sleep every night, it is equally as important to get quality sleep every night. Sleep science, technology, and aids trended high on the charts in 2018.
This is a trend that is likely to hold its ground as more and more of us are realizing the immense value sufficient sleep has to our health, wellness, and quite honestly, all components of our lives. Are you getting enough sleep?
Regular sleep deprivation has been linked to
Weight gain and obesity
Type 2 diabetes
Lapses in neurological functions, such as concentration and coordination
High blood pressure
Regular sleep sufficiency has been linked to
Sharper mind and memory
More positive mood
Regulated metabolism and appetite
Improved quality of life
Less inflammation in the body
Lower stress levels
Too much sleep can be detrimental to your health, mood, and wellness, as well. The sweet spot is right around eight hour of sleep each and every night. If you are not regularly getting eight hours of sleep or are regularly sleeping significantly more than eight hour a night, it might time to look at your sleep environment and sleep habits.
The most common things that are keeping us up at night are screens and an over-active future-thinking mind. Here are some helpful tips to create the most ideal and dreamy sleep environment and simple ways to improve the quality of your sleep.
Tip 1: Keep screens out of the bedroom. This means when you enter the bedroom, your phone, tablet, or laptop does not. Treat your bedroom as a technology-free sleep sanctuary.
Tip 2: Make a to-do list before you get into bed so that you aren’t making that list in your head while you are in bed.
Tip 3: Invest in the perfect mattress and bed accessories (pillows, sheets, blankets, etc.) We are living in the golden age of choices! Whatever your mattress preference and budget is, that mattress is out there. There are even digital and “smart” beds where you can customize, set, and adjust everything from firmness to temperature.
Investing is a sleep-inspiring bed is one of the best investments that you can make for yourself.
Tip 4: Try aromatherapy. Scents like lavender, chamomile, and eucalyptus all help promote rest and relaxation.
Tip 5: Turn on a noise machine. Sometimes a little white noise or subtle sounds of waves or rain can help you drift into dreamland.
Tip 6: Enjoy a cup of caffeine-free tea like chamomile or sleepy time tea.
Tip 7: Instead of watching television before bed, try reading.
Tip 8: Go to bed and wake up at the same time every day.
Tip 9: Exercise. Regular exercise helps promote better and deeper sleep.
Tip 10: Practice gentle or restorative yoga in the evening.
If you want to be the best and healthiest you, you must allow your body and mind to rest soundly every night. Supplements like melatonin and CBD have also been proven to help you obtain optimal sleep, if you need a little extra help.
Now, make yourself a cup of tea, grab a good book, and tuck yourself into a comfy bed!
Did you know that collectively in the United States we check our smartphones eight billion times a day? The average individual checks his or her phone 46 times a day according to TIME magazine and a mobile consumer report survey conducted by Deloitte. This number is quite an increase from the last survey conducted in 2014. Another shocking statistic is that 81% of Americans spend time looking at their phones while in a face-to-face social situation.
Big Technology has been coined the next Big Tobacco. We are hooked and the effects of this excessive use of technology, especially social media, is proving to have detrimental consequences ranging from an increase in depression, stress, and anxiety and a decrease in real-life connections, social skills, productivity, sleep, and etiquette. Not to mention a high rate of car accidents due to texting and driving.
While there are obviously great benefits that go hand and hand with our technological advancements, there is definitely a dark side. “The brain is designed for making real-world connections with other humans and learning from real-world experiences. Anything that takes away from that reduces your well-being. So, the challenge is finding balance,” expresses Dave Morin a former Facebook executive who created a start-up called Sunrise to fight depression.
The good news though, you are in control of how you interact and use technology and are in control of how you let your children interact and use technology. There is a trend of turning away from technology that is beginning to take place though. While technology is here to stay and an integral part of our day-to-day lives, some of us are beginning to limit the amount of unnecessary or mindless technological activity that we are engaging in on a daily basis.
David Morin goes on to say that, “mindful relationships with anything are all about spending time intentionally. Set up your digital life so that you are in control of your attention—not technology companies.” Like any practice or habit, a mindful decision and commitment must be made.
Reducing your screen time will have immediate and long-lasting benefits. The more you participate in the real-world the more you will feel connected to it. Social media’s initial aim was to connect the world, but it seems to have done the opposite in many ways. It’s time to live our lives not just swipe through it.
A great app to help you reduce your smartphone screen time is Moment. Their motto is “put down your phone and get back to your life.” This app allows you to set the amount of time you are allowed to spend on your phone. It’s a good training tool if breaking the habit of continually being on your phone is proving to be too difficult.
This is a great trend to get on board with! See you in the real world!